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					                                  Elite Women 2011 winter training

Introduction

Phases
 1)   Preparation (4-5 weeks) - injury prevention, flexibility, technique, aerobic cardio
 2)   Mass - (5-6 weeks)
 3)   Pure strength (5-6 weeks)
 4)   Power (3-4 weeks)
 5)   Endurance (10 weeks).

Weights can be boring, and we are all different. Because there are 40-50 girls on the team the
program can be adapted by you to make it interesting on the conditions you keep to the same
principles

Injury prevention

The average age of the women on this team is 30. Given this demographic, and what we do, risk of
chronic injury is VERY HIGH. Be smart:

 1)      Warm up properly with light cardio, dynamic stretching and light weights
 2)      If a movement hurts you don’t do it. Get help.
 3)      Cool down with 10-20 minutes of static stretching.

Testing

Testing will take approx 30 minutes from the start of the first exercise to erg
1) Calculated Bench Max - Max reps with 60,80,100,120,140 lbs. (range should be 5-15)
2) Pull-ups - Max reps
3) Push-ups - Max reps constant tempo
4) 1000m rowing erg - drag 120

Technical notes
1) Bench - Touch chest, straight arms, no arching
2) Chin-ups - straight arms, dead hang
3) push-ups - elbows to 90, hands in line with shoulders, plank position
*3 warnings and your down
Cardio Heart rate zone calculator
(using Karvonen formula)

Enter Age and Resting Heart Rate

Age            33
Resting HR     42

Intensity      Heart Rate        Talk Test
50%            115
60%            129               60-70% carry on a conversation
70%            144               70-85% say a full sentence, take a breath
85%            165               85%+ say a word, take a breath
100%           187

Max BP calculator

Weight used                 80
Reps                        12

Approx max:                115
 Workout Schedule

Start Date  18-Oct-10           End Date        24-Oct-10
 Week 1 Monday              Tuesday             Wednesday           Thursday              Friday                Saturday            Sunday



                                                                                                                9h00
                                                                                                                Run 45-60 minutes
 AM                                                                                                             along canal         Off




                            Run 30' @ 60-70%
                            Stretching 20-30'                       Erg
 PM      Weights                                Weights             6 x 5' @ 70%          Weights


Start Date  25-Oct-10           End Date        31-Oct-10
 Week 2 Monday              Tuesday             Wednesday           Thursday              Friday                Saturday            Sunday



                                                                                                                9h00
                                                                                                                Run 45-60 minutes
 AM                                                                                                             along canal         Off




                                                                    Erg
                                                                    3x10'
                            Run 30' @ 60-70%                        4'-70%, 2'-80%, 2'-
                            Stretching 20-30'                       70', 2'-80%
 PM      Weights                                Weights                                   Weights


Start Date  1-Nov-10            End Date        7-Nov-10
 Week 3 Monday              Tuesday             Wednesday           Thursday              Friday                Saturday            Sunday



                                                Run 20-25' HR 70-                                               9h00
                                                85%                                       Paddling (new girls   Run 45-60 minutes
 AM      Run 30' @ 60-70%                       Stretching 20-30'                         only)                 along canal         Off
                           Paddling (new girls                       Erg
                           only)                                     3 x 8 @ 70-80-90%
 PM     Weights                                  Weights             4 x 1' @ 90%        Weights


Start Date  8-Nov-10           End Date          14-Nov-10
 Week 4 Monday             Tuesday               Wednesday           Thursday            Friday                Saturday            Sunday



                                                 Run 20-25' HR 70-                                             9h00
                                                 85%                                     Paddling (new girls   Run 45-60 minutes
 AM     Run 30' @ 60-70%                         Stretching 20-30'                       only)                 along canal         Off




                                                                     2x1000m @ 80%
                                                                     hard 1st and last
                           Paddling (new girls                       minute
                           only)                                     4 x 250m @ 1000m
 PM     Weights                                  Weights             target pace       Weights
     Part 1 - Preparation (4 weeks)
     Oct 18th

     Goals
      Strengthen joints, ligaments etc…
      Learn movements
      Gain flexibility

     Weight training
      3x per week.
      Intensity is low (40-50% of 1RM). Feel mildly fatigued - never overly stressed (this defeats the purpose)
      Short rest (30"-1') between exercises
      Perform in a row, or in circuit fashion

     Warm and Cool down
      Warm up 10-15 minutes light cardio and dynamic stretching
      Cool down with 15-20 minutes of static stretching
                                                                                               Workout

     Program A                                      1.1             1.3             2.2
 1   Bench Press                                    2x12-15         2x12-15         2x15-20
 2   Lat Pull down                                  2x12-15         2x12-15         2x15-20
 3   Squats                                         2x12-15         2x12-15         2x15-20
 4   Seated Row                                     2x12-15         2x12-15         2x15-20
 5   Triceps extension                              2x12-15         2x12-15         2x15-20
 6   Cable front raises                             2x12-15         2x12-15         2x15-20
 7   Reverse DB flies                               2x10            2x10            2x10
 8   Interior/exterior rotations                    2x10-12         2x10-12         2x10-12
 9   Spiderman push-ups                             2x10-12         2x10-12         2x10-12
10   Side bridge lift and lower on elbow            2x10-12         2x10-12         2x10-12
11   Side to side standing twish with MB            20-30           20-30           20-30

     Overhead DB press                                                                          Workout
     Program B                                      1.2             2.1             2.3
 1   T-Y-W                                          2x10/10/10      2x10/10/10      2x10/10/10
 2   Incline DB press                               2x12-15         2x12-15         2x15-20
 3   Deadlift                                       2x12-15         2x12-15         2x15-20
 4   Push-ups                                       2x12-15         2x12-15         2x15-20
 5   Straight arm press down (both together)        2x12-15         2x12-15         2x15-20
 6   Decline Bench alternating overhead DB press    2x12-15         2x12-15         2x15-20
 7   Biceps curls                                   2x12-15         2x12-15         2x15-20
 8   Cross cable pull in front                      2x10-12         2x10-12         2x10-12
 9   Lat Roll out (on knees)                        2x12-15         2x12-15         2x15-20
10   Bycicle crunches                               to discomfort   to discomfort   to discomfort
11   Back extension                                 2x12-15         2x12-15         2x15-20
12                                                  2x12-15         2x12-15         2x15-20
is defeats the purpose)




        Workout

            3.1            3.3             4.2
            2x20-30        2x30-40         3x10-12
            2x20-30        2x30-40         3x10-12
            2x20-30        2x30-40         3x10-12
            2x20-30        2x30-40         3x10-12
            2x20-30        2x30-40         3x10-12
            2x20-30        2x30-40         3x10-12
            2x10           2x10            3x10-12
            2x10-12        2x10-12         3x10-12
            2x10-12        2x10-12         3x10-12
            2x10-12        2x10-12         2x10-12
            20-30          20-30           20-30

        Workout
           3.2             4.1             4.3
           2x10/10/10      2x10/10/10      2x10/10/10
           2x20-30         2x30-40         3x10-12
           2x20-30         2x30-40         3x10-12
           2x20-30         2x30-40         3x10-12
           2x20-30         2x30-40         3x10-12
           2x20-30         2x30-40         3x10-12
           2x20-30         2x30-40         3x10-12
           2x10-12         2x10-12         3x10-12
           2x20-30         2x30-40         3x10-12
           to discomfort   to discomfort   to discomfort
           2x20-30         2x30-40         3x10-12
           2x20-30         2x30-40         3x10-12
PHASE 1 - Preparation (4 weeks)
          Goal:                       - Strengthen joints, ligaments etc…                           - Learn movements                                                  - Gain flexibility
                              3x per week.
                              Intensity is low (40-50% of 1RM). Feel mildly fatigued - never overly stressed (this defeats the purpose)
     Weight training
                              Short rest (30"-1') between exercises
                              Perform in a row, or in circuit fashion
Warm-up and            Cool
                                          Warm up 10-15 minutes light cardio and dynamic stretching                                        Cool down with 15-20 minutes of static stretching
      down

      Program A                                          Short rest: 30'' - 1' between exercices                   Tempo:
      Row or circuit              Reps             1.1                       1.3         Reps          2.2         Reps                   3.1       Reps                3.3          Reps      4.2
                                                                                        2x15-20                    2x20-30                          2x30-40                          3x10-12
1       Bench Press             2x12-15


                                                                                        2x15-20                    2x20-30                          2x30-40                          3x10-12
2       Lat Pull down           2x12-15


                                                                                        2x15-20                    2x20-30                          2x20-30                          3x10-12
3           Squats              2x12-15


                                                                                        2x15-20                    2x20-30                          2x30-40                          3x10-12
4        Seated Row             2x12-15


                                                                                        2x15-20                    2x20-30                          2x30-40                          3x10-12
5     Overhead DB press         2x12-15


                                                                                        2x15-20                    2x20-30                          2x30-40                          3x10-12
6      Triceps extension        2x12-15


                                                                                        2x15-20                    2x20-30                          2x30-40                          3x10-12
7      Cable front raises       2x12-15


                                                                                        2x10                       2x10                             2x10                             3x10-12
8      Reverse DB flies           2x10


                                                                                        2x10-12                    2x10-12                          2x10-12                          3x10-12
9    Spiderman push-ups         2x10-12


      Side bridge lift and                                                              2x10-12                    2x10-12                          2x10-12                          2x10-12
10                              2x10-12
        lower on elbow


        Interior/exterior                                                               2x10-12                    2x10-12                          2x10-12                          2x10-12
11                              2x10-12
            rotations


     Side to side standing                                                              20-30                      20-30                            20-30                            20-30
12                               20-30
        twish with MB


13
PHASE 1 - Preparation (4 weeks)

       Program B                                                                                       Short rest: 30'' - 1' between exercices
       Row or circuit              Reps             1.2                2.1        Reps                 2.3          Reps                     3.2          Reps                   4.1           Reps            4.3
                                                                                  2x10/10/10                        2x10/10/10                            2x10/10/10                           2x10/10/10
1           T-Y-W              2x10/10/10


                                                                                  2x15-20                           2x20-30                               2x30-40                              3x10-12
2      Incline DB press          2x12-15


                                                                                  2x15-20                           2x20-30                               2x30-40                              3x10-12
3           Deadlift              2x12-15


                                                                                  2x15-20                           2x20-30                               2x30-40                              3x10-12
4           Push-ups              2x12-15


     Straight arm press down                                                      2x15-20                           2x20-30                               2x30-40                              3x10-12
5                                 2x12-15
          (both together)

                                                                                  2x15-20                           2x20-30                               2x30-40                              3x10-12
6        Back extension           2x12-15


                                                                                  2x15-20                           2x20-30                               2x30-40                              3x10-12
7         Biceps curls            2x12-15


       Decline Bench                                                              2x10-12                           2x10-12                               2x10-12                              3x10-12
8 alternating overhead DB         2x10-12
            press

                                                                                  2x15-20                           2x20-30                               2x20-30                              3x10-12
9    Lat Roll out (on knees)      2x12-15


                                                                                  2x10-12                           2x10-12                               2x10-12                              3x10-12
10 Cross cable pull in front      2x10-12


        Bycicle crunches                                                          to discomfort                     to discomfort                         to discomfort                        to discomfort
11                             to discomfort


                                                                                  2x15-20                           2x20-30                               2x30-40                              3x10-12
12     Overhead DB press          2x12-15



Cardio
                               Cardio 1        Run 30' @ 60-70%                                                     Cardio 2                       Erg 6 x 5' @ 70%
          Week 1:
                               Cardio 3        Run 45-60 minutes along canal                                        Stretching 1                   20-30'
                               Cardio 1        Run 30' @ 60-70%                                                     Cardio 2                       Erg 3x10', 4'-70%, 2'-80%, 2'-70', 2'-80%
          Week 2:
                               Cardio 3        Run 45-60 minutes along canal                                        Stretching 1                   20-30'
                               Cardio 1        Run 30' @ 60-70%                                                     Cardio 2                       Run 20-25' HR 70-85%
          Week 3:              Cardio 3        Erg 3 x 8 @ 70-80-90%, 4 x 1' @ 90%                                  Cardio 4                       Run 45-60 minutes along canal
                               Stretching 1    20-30'
                               Cardio 1        Run 30' @ 60-70%                                                     Cardio 2                       Run 20-25' HR 70-85%
          Week 3:              Cardio 3        2x1000m @ 80% hard 1st and last minute, 4 x 250m @ 1000m target      Cardio 4                       Run 45-60 minutes along canal
                               Stretching 1    20-30'
         Part 2 - Mass (5 weeks)
         Oct 18th

         Goals
          Build Mass
          increase aerobic base

         Weight training
          4x per week.
          Intensity is 100% (die on last rep)
          Short rest (45-1') between sets
          Perform all sets before going to next exercise

         Tempo
         1 - continuous
         2- 2 sec extension, 1 sec contraction
         2- 4 sec extension, 1 sec contraction

         Program A                                     5.1           6.1
     1   Lat Pull Down                                 3x8-10 (T2)   3x8-10 (T2)
     2   One-arm Row                                   3x8-10 (T2)   3x8-10 (T2)
     3   Straight arm Press down                       3x8-10 (T2)   3x8-10 (T2)
     4   Biceps Curls                                  3x8-10 (T2)   3x8-10 (T2)
5a       Good Mornings (superset 5b)                   3x10 (T1)     3x10 (T1)
5b       Hanging leg raises (superset 5a)              3x10 (T1)     3x10 (T1)

         Program B                                     5.2           6.2
     1   Bench Press                                   3x8-10 (T2)   3x8-10 (T2)
     2   Dips                                          3x8-10 (T2)   3x8-10 (T2)
     3   Incline DB Press                              3x8-10 (T2)   3x8-10 (T2)
     4   Triceps extension                             3x8-10 (T2)   3x8-10 (T2)
5a       SB 1-arm DB press                             2x10 (T1)     2x10 (T1)
5b       Superman 4pt - on hands and toes              3x10 (T1)     3x10 (T1)

         Program C                                     5.3           6.3
     1   Chin-up (negative)                            3x8-10        3x8-10
     2   Reverse Grip Pull Down                        3x8-10 (T2)   3x8-10 (T2)
     3   Seated Row                                    3x8-10 (T2)   3x8-10 (T2)
     4   Horizontal pull ups                           3x8-10 (T2)   3x8-10 (T2)
5a       Back Extension                                3x10 (T1)     3x10 (T1)
5b       Decline bench kayak twists                    3x10 (T1)     3x10 (T1)

         Program D                                     5.4           6.4
     1   Squat and overhead DB press                   2x15 (T1)     2x15 (T1)
     2   Deadlift                                      4x8-10(T2)    4x8-10(T2)
     3   Overhead DB Press                             4x8-10(T2)    4x8-10(T2)
     4   Chop (with squat)                             3x10(T1)      3x10(T1)
5a       Front Raises                                  3x8-10 (T2)   3x8-10 (T2)
5b       Back Flies                                    3x10(T1)      3x10(T1)
7.1           8.1           9.1
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
3x10 (T1)     3x10 (T1)     3x10 (T1)
3x10 (T1)     3x10 (T1)     3x10 (T1)

7.2           8.2           9.2
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
2x10 (T1)     2x10 (T1)     2x10 (T1)
3x10 (T1)     3x10 (T1)     3x10 (T1)

7.3           8.3           9.3
4x8-10        4x8-10        4x8-10
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
4x8-10 (T2)   4x8-10 (T2)   4x8-10 (T3)
3x10 (T1)     3x10 (T1)     3x10 (T1)
3x10 (T1)     3x10 (T1)     3x10 (T1)

7.4           8.4           9.4
2x15 (T1)     2x15 (T1)     2x15 (T1)
4x8-10(T2)    4x8-10(T2)    4x8-10(T3)
4x8-10(T2)    4x8-10(T2)    4x8-10(T3)
4x10(T1)      4x10(T1)      4x10(T1)
3x8-10 (T2)   3x8-10 (T2)   3x8-10 (T3)
3x10 (T1)     3x10 (T1)     3x10 (T1)
 Workout Schedule

Start Date 15-Nov-10            End Date        21-Nov-10
 Week 1 Monday              Tuesday             Wednesday           Thursday              Friday                Saturday            Sunday



                                                                                                                Weights D +
                                                                                                                stretching 20
 AM                                                                                       Paddling              minutes




 PM      Weights A          Paddling            Weights B           Paddling              Weights C


Start Date 22-Nov-10            End Date        28-Nov-10
 Week 2 Monday              Tuesday             Wednesday           Thursday              Friday                Saturday            Sunday



                                                                                                                9h00
                                                                                                                Run 45-60 minutes
 AM                                                                                                             along canal         Off




                                                                    Erg
                                                                    3x10'
                            Run 30' @ 60-70%                        4'-70%, 2'-80%, 2'-
                            Stretching 20-30'                       70', 2'-80%
 PM      Weights                                Weights                                   Weights


Start Date 29-Nov-10            End Date        5-Dec-10
 Week 3 Monday              Tuesday             Wednesday           Thursday              Friday                Saturday            Sunday



                                                Run 20-25' HR 70-                                               9h00
                                                85%                                       Paddling (new girls   Run 45-60 minutes
 AM      Run 30' @ 60-70%                       Stretching 20-30'                         only)                 along canal         Off
                           Paddling (new girls                       Erg
                           only)                                     3 x 8 @ 70-80-90%
 PM     Weights                                  Weights             4 x 1' @ 90%        Weights


Start Date  6-Dec-10           End Date          12-Dec-10
 Week 4 Monday             Tuesday               Wednesday           Thursday            Friday                Saturday            Sunday



                                                 Run 20-25' HR 70-                                             9h00
                                                 85%                                     Paddling (new girls   Run 45-60 minutes
 AM     Run 30' @ 60-70%                         Stretching 20-30'                       only)                 along canal         Off




                                                                     2x1000m @ 80%
                                                                     hard 1st and last
                           Paddling (new girls                       minute
                           only)                                     4 x 250m @ 1000m
 PM     Weights                                  Weights             target pace       Weights


Start Date 13-Dec-10           End Date          19-Dec-10
 Week 4 Monday             Tuesday               Wednesday           Thursday            Friday                Saturday            Sunday
                                                 Run 20-25' HR 70-                                             9h00
                                                 85%                                     Paddling (new girls   Run 45-60 minutes
 AM     Run 30' @ 60-70%                         Stretching 20-30'                       only)                 along canal         Off
                                                                     2x1000m @ 80%
                                                                     hard 1st and last
                           Paddling (new girls                       minute
                           only)                                     4 x 250m @ 1000m
 PM     Weights                                  Weights             target pace       Weights
1   Lat Pull Down             Bench Press                        Chin-up (negative)
2   One-arm Row               Dips                               Reverse Grip Pull Down
3   Straight arm Press down   Incline DB Press                   Seated Row
4   Biceps Curls              Triceps extension                  Horizontal pull ups
5   Good Mornings             SB 1-arm DB press                  Back Extension
6 Hanging leg raises          Superman 4pt - on hands and toes   Decline bench kayak twists
Squat and overhead DB press
Deadlift
Overhead DB Press
Chop (with squat)
Front Raises
Back Flies

				
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