Thursday, July 11, 2013

Alex's Advanced Weight Training Program - Thurs



Song:  Big Sky

Group:  Two Steps From Hell



 This is Alex's Thursday weight program.

On the weight training days (Thurs / Sun)...
after Alex does his Makiwara...
Alex does weighted incline Sit - ups.

He does 5 repetitions in each set (for the sit-ups only)...
up to 25 sets...
then he will add resistance.

He actually does a set of these...
then a set of Bench presses...
quickly alternating between each...
over and over.







The Bench Press

Alex had done a total of 15 sets of them.
He will work up to 25 sets of one repetition 
with no more than 1 min. rest between each set.

This will force conditioning while limiting the rate of resistance addition
to allow his body to toughen his tendons and muscles at a safe rate 
for long term steady gain.

If a person gets to the point of not being able to add weight...
just keep adding sets until the growth happens...
then add weight (keep the weight addition reasonable).





His next two exercises are:
(following the same singles x 25 sets approach)

Weighted Dips (Eventually)

Rows



Alex starting in the up position.

I will have him just go down a little... then back up...
until he can complete a full range Dip.


On his first attempt...
he simply went to the bottom  :)

Dips exercise not just the lower Pectorals...
it exercises all of the muscles which bring the shoulder down...
chiefly the Latissimus Dorsi...
and which allows the person to generate downward force.

It is important in striking and grappling.

Alex will alternate between a set of Dips...
then a set of Rows...
allowing 30 seconds between each lift.




The rows exercise not just the arms...
but the back muscles.

It keeps the shoulders back and down...
and allows the generation of powerful pulling motions.

I've also added the greatest grip strengthener I have found:

The one hand deadlift.



With singles...
he will work up to the same number that someone who does
a 5 x 5 weight format...
however, since there is a break between each rep...
it allows the person to use heavier weights.

This will stimulate a greater growth in strength.

Alex said that he really loves singles training.

The last article on Alex's advanced weight training will occur on Sunday.

This is his most taxing day...
as it will involve the legs, hips, and back...
the largest and most powerful muscles in the body.

It is this day which will force overall body muscular growth.

On Thursdays and Sundays...
there are no other exercises than these...
just pure strength days.




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