DIRECTIONS
FREQUENCY: Perform Workout A and then rest a day. Then perform Workout B and rest another day. Do Workouts C and D on back-to-back days, and then rest another day before repeating the cycle.
HOW TO DO IT: Perform each exercise pair (marked A and B) as alternating sets, resting the prescribed amount of time between sets. (So you'll do one set of A, rest, then one set of B, rest again, and so on for all the prescribed sets in that pair.) Perform the remaining exercises as straight sets, completing all sets for that exercise before moving on to the next.
WEIGHT: Use the prescribed percentage of your max weight where indicated, or work up to your maximum weight and then multiply by 0.9 where indicated (as described on page 112). For all other exercises, use the heaviest weight that allows you to complete all the prescribed repetitions for each set.
TRAINING SCHEDULE
Your training will change every week. Pay attention to the prescriptions below for each workout.
Week 1:
Perform the exercises as indicated at right.
Week 2:
1A) Deadlift, work up to your 1RM, then multiply by 0.9 as described on page 112
1B) Rim Jump, five sets of four reps
2) Walking Lunge, two sets of seven reps on each leg
3A) Pull-Through, two sets of eight reps
3B) Reverse Crunch, three sets of 12 reps
4) Suitcase Deadlift, two sets of six reps on each side
Week 3:
1A) Front Squat*, five sets of three reps
1B) Rim Jump, five sets of four reps
2) Walking Lunge, three sets of seven reps on each leg
3A) Pull-Through, three sets of eight reps
3B) Reverse Crunch, three sets of 12 reps
4) Suitcase Deadlift, three sets of six reps on each side
Week 4:
1A) Front Squat*, three sets of five reps
1B) NO EXERCISE, repeat 1A
2) Walking Lunge, two sets of seven reps
3A) Pull-Through, two sets of eight reps
3B) Reverse Crunch, three sets of 12 reps
4) Suitcase Deadlift, two sets of six reps on each side
*For the Front Squat, hold the bar as shown in the Barbell Reverse Lunge on page 120, but do not perform the lunge. Simply squat down as normal and then return to the starting position. That's one rep. |
