Montreal Women Winter Training 2008
Part 2 - Strength part 1 - 6 weeks
Dates
Start - Monday January 13
Test #3 - On your own - Max Bench and Chins
Warm-up and Cool down
Before each weight training perform 3-5 minutes of cardio and the 5 minute light circuit
Cool down with 15-20 minutes of static stretching
Weight training
Do Strength workout 2x per week and circuit 1x per week
Training is 90-95% of your 1RM
Long rest between exercises (2-3 minutes)
Perform all sets of an exercise before moving on.
Steady Tempo (1-0-1)
Workout with a partner
Cardio
Replace the erg workout with run if you do not have access to an erg
The Saturday team runs/activity will be sent each week.
Workout Schedule
**** Days can be changed to fit your schedule
Start Date 12-Jan-09 End Date 18-Jan-09
Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM Run or erg 30' Paddling Run or erg 30' Off
60-70% 60-70%
PM Heavy Weights Erg or Hard run Weight Circuit Run 45-60' Heavy Weights
10' easy Paddling
6x1'/"30 x 2
Cool down 5'
Start Date 19-Jan-09 End Date 25-Jan-09
Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM Run or erg 30' Paddling Run or erg 30' Off
60-70% 60-70%
PM Heavy Weights Erg or Hard run Weight Circuit Run 45-60' Heavy Weights
10' easy Paddling
30"/40/50/60/50/40/30 x
2 @ Hard
30" Active Rest
Cool down 5'
Start Date 26-Jan-09 End Date 1-Feb-09
Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM Run or erg 30' Paddling Run or erg 30' Off
60-70% 60-70%
PM Heavy Weights Erg or Hard run Weight Circuit Run 45-60' Heavy Weights
10' easy Paddling
4x500m @ 2K pace
4x300m @ 1k pace
6x100m @ 500m pace
Start Date 2-Feb-09 End Date 8-Feb-09
Week 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM Run or erg 30' Paddling Run or erg 30' Off
60-70% 60-70%
PM Heavy Weights Erg or Hard run Weight Circuit Run 45-60' Heavy Weights
10' easy Paddling
9x30/30 down x 2 at
70/80/90% repeated
Cool down 5'
Start Date 9-Feb-09 End Date 15-Feb-09
Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM Run or erg 30' Paddling Run or erg 30' Off
60-70% 60-70%
PM Heavy Weights Erg or Hard run Weight Circuit Run 45-60' Heavy Weights
10' easy Paddling
1x300m @ 100%
1 x 2000m @ 100%
Cool down 5'
Workout Schedule
Warm-up (before each workout)
A 3-5 minutes cardio
B Warm-up circuit (5 minutes)
Need Stability ball, and light dumbbells
NO REST reps
1 Ts, Ys, Ws 10 of each
2 Side bridge 10 each side
3 Crunches on ball, arms extended over head 15
4 Push-ups 15
5 Back extension on ball 15
6 superman 4pt 15 each arm
Week 1 Week 2 Week 3 Week 4 Week 5
Workout A (Strength) 2x per week 2x per week 2x per week 2x per week 2x per week
Chin-ups with weights, or 1 set of negative and then for other
1 sets to Lat Pull down 5x5-6 5x4 5x4 4/4/4/2/2 4/4/4/2/2
2 Bench Press 5x5-6 5x4 5x4 4/4/4/2/2 4/4/4/2/2
3 Seated Row 5x5-6 5x4 5x4 4/4/4/2/2 4/4/4/2/2
4 Dead Lifts 4x8 4x8 4x8 4x8 4x8
5a 1-Arm press down (kneeling and leaning forward) 4x8 4x8 4x8 4x8 4x8
5b 1/2 Kneeling chop 4x8 4x8 4x8 4x8 4x8
* Alternate between 5a and 5b each strength workout
Workout B (Circuit) 1x per week 1x per week 1x per week 1x per week 1x per week
1 Power Cleans
2 Mountain Climber 45" on / 15" off 45" on / 15" off 45" on / 15" off 45" on / 15" off 45" on / 15" off
3 Dips on Bench
4 Biceps curls 3 fois 3 fois 3 fois 3 fois 3 fois
5 Squat with DB Press
6 Renegade Push up
7 Lat Roll out
8 Incline DB Press
9 Side to side leg raise
Optional, replace dips with "Jack-knife V push-up" - special
3 request