Strength Training

Strength

Load Reps Sets Rest
85-95% 1RM 2-6 1-2 3-5 mins

  • Try and ensure resistance is greater then 80% of 1RM.
  • Use between 2-6 Reps.
  • Allow long time for recuperation.
  • Allow 2-3 days rest between workouts.
  • Use mostly compound movements.
  • Use exercises that are more sport specific.

Depending on each person’s screening document a typical strength program may look like the following.

Exercise Type Load Reps Sets Rest

1. Warm up
N/A N/A N/A N/A

2. Squat
85-95% 1RM 2-6 1-2 3-5 mins

3. Bench Press
85-95% 1RM 2-6 1-2 3-5 mins

4. Dips
Body Weight To Fail 1-2 3-5 mins

5. Chin Ups
Body Weight To Fail 1-2 3-5 mins

6. Dead Lift
85-95% 1RM 2-6 1-2 3-5 mins

7. Standing Shoulder Press
85-95% 1RM 2-6 1-2 3-5 mins

8. Crunches
N/A 30 3 Sets 1 min

9. Stretches (Full Body)
N/A N/A N/A N/A

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