Beruflich Dokumente
Kultur Dokumente
WEEK
to
NAME
Dynamic Stretch
3 min
DAYS: NOTES
3 3 3
10 15 sec 10 w/ bball 10 LB
left,right,top
NOTES
10
10 LBS
2 MIN
12/10/8 15/20/25
2 MIN
10/8/4 60/70/80
2 MIN
SPEED/AGILITY TRAINING
EXERCISES SETS REPS % OF MAX or Weight REST TIME
DAYS: NOTES
10/8/6
50/60/70
2 MIN
12/12/12
2 MIN
COOL DOWN
ACTIVITY SETS REPS TIME DIST INTENSITY**
DAYS: NOTES
http://www.vertex42.com/ExcelTemplates/workout-chart.html
[42]
left,right,top
http://www.vertex42.com/ExcelTemplates/workout-chart.html
DYNAMIC STRETCHING
[42]
http://www.vertex42.com/ExcelTemplates/workout-chart.html
http://www.vertex42.com/ExcelTemplates/workout-chart.html
Increase the weight by about 10-20% and do another 6-8 reps followed by a 2-minute rest. Choose a weight for which you can do only 4 to 8 reps before failure. Do as many reps as you can, then enter the weight and the number of successful reps below. The one rep max (1RM) is calculated using 3 different formulas. The estimate is only accurate to about plus or minus 5%.
Using Weight / (1.0278 - 0.0278 * Reps) Using Weight * (1 + 0.033 * Reps) Using table below
One Rep Max Coefficients Multiply weight by coefficient to get estimated One Rep Max [1] [2] [3] Multiply Multiply Multiply Weight By Weight By Weight By Reps
2 3 4 5 6 7 8 9 10
References [1] http://www.power-bodybuilding.com/one_rep_max.html [2] http://www.timinvermont.com/fitness/orm.htm [3] A Practical Approach to Strength Training by Matt Brzycki Caution
The calculations are only estimates and we do not guarantee the results. Always lift weights with a spotter and use proper form to avoid injury. You should consult a doctor or other qualified professional before using this information or engaging in weight lifting exercises.