Paddles Up!. Arlene Chan

      Bench Press: Use an overhand grip wider than shoulder width on the barbell. Inhale and lower the bar to the chest.

      Bench Press: Exhale and extend arms.

       Training: Phase 5

      LSD = Running a Long Slow Distance at a moderate pace.

       Training: Phase 5: Workout #1

       Training: Phase 5: Workout #2

       Training: Phase 5: Workout #3

      DB = Dumbbell

       Training: Phase 5: Workout #4

      RM= Rep Max

      1.This workout is designed to move a light weight (40% of max.) as fast as possible for minimum reps.

      2.Make sure that you do not fatigue yourself. Everything should feel extremely light.

      3.The goal is to recruit fast-twitch fibres without the extreme load of doing maximum effort lifts.

      4.Workouts 1, 2 and 3 are designed to maximize strength. The high sets are strictly for warm-up and activation, building up to max weight. An example of the weights you should be lifting follow below.

       Training: Phase 5: Workout #4: Sets Example

70 lb for 3 reps (40% RM)

95 lb for 3 reps (50% RM)

115 lb for 1 rep (60% RM)

135 lb for 1 rep (70% RM)

155 lb for 1 rep (80% RM)

175 lb for 1 rep (90% RM)

190 lb for 1 rep (103% RM)

      This setup is for someone who lifts 185 lb for their 1 rep max (RM). 45 lbs for 3 sets of 5 reps (25% RM)

       Training: Phase 5: Sample Week

      LSD = Running a Long Slow Distance at a moderate pace.

       Training: Phase May-June

CLIENT:	You
PHASE:	May-June
LENGTH:	4 weeks
GOAL:	Main./Spec.Endurance
LEGEND:	Paired = #’s

       Training: Phase May-June: Workout #1

       Training: Phase May-June: Workout #2

       Training: Phase May-June: Sample Week

      These workouts are designed to maximize all strength systems within the season.

       Training: Phase July-August: Workout #1

CLIENT:	You
PHASE:	July/August
LENGTH:	4 weeks
GOAL:	Peak
LEGEND:	Paired = #’s

       Phase July-August: Workout #1

      X = Full Speed