Tuesday, April 11, 2006

Workout Periodization

More than eight weeks before tournament:

Core resistance (MWF am)

3 of 9
Squats/Deadlifts/Incline Bench

3 of 6
Arnolds/Alternating Curls/Skullcrushers

Tabata abs (MWF am)

Six rounds of 20 seconds on/10 seconds off

Crunches/Leg lifts/Bicycles/
Egg Beaters/Leg lifts/Bicycles

***

Eight to five weeks before tournament:

Dumbbell complex (MTRF am)

Three cycles: Six reps: 90 seconds btw. cycles

Upright rows/High pull snatch/DB thruster/
BUDRS/High pull snatch/Lunge/
Side lunge/Reverse lunge/Shrugs

***

Four weeks before tournament:

Cardio only (MTRF am)

Two miles/8 laps
Lap 1: 1.5 incline, 3.6 mph
Lap 2: 1.5 incline, 3.8 mph
Laps 3-4: 10 incline, 3.6 mph
Laps 5-6: 10 incline, 3.8 mph
Lap 7: 1.5 incline, 4.0 mph
Lap 8: 1.5 incline, 4.2 mph