 |  |  |  |  |  |  |
template month to month mainly based on weaknesses and upcoming
shows.
220 lb 145'+ (L)
260 lb 120' (M)
300+ lb 90'- (H)
260-below 10+ (L)
260-320 lb 5+ (M)
330-up 3- (H)
600 lb-below 100'+ (L)
700 lb 80'-up (M)
700 lb-up 50'- (H)
700 lb 5+ (L)
770 lb 10+ (M)
900 lb 5+ (H)
240 lb-below 8+ (L)
240-260 lb 5+ (M)
265 lb-up 3- (H)
| Plyo's 3x5 Yoke (M) Farmers (M) Stones (M) |
Power Yoga Stability |
SS Box Sq. 3x5 GM's (Wide) 3x8 w/Shrug 3x10 Leg Press 3x10-20 w/seated LC 3x10 MB crunch 3x25 |
BB step-up 3x8 w/GHR 3x8 BB Row 3x10,8,6 12" Log (M) 3x8,6,6 DB Bench 3x15 Db Tri X-ten. 3x8 |
45 Deg. Back raise 3x20 Bosu Ball Versa Disc Static Stretch |
Plyo's 3x5 Power Clean(M) 3x5 SS DE BS 9x2 w/Rows 3x8 RDL's 3x8 Hack Sq. 3x20 w/Abd.-Add. 3x20 |
3 BD 2x8 4 BD 2x5 Tri's 3x10-15 Rear Delt 3x10 Abs 3x40 Cardio |
| Plyo's 3x5 Yoke (M) Tire Flip Stones (M) |
Yoga Stability |
Camber Br. BS 3x5 Leg Press 3x8-12 w/Pull thru 3x10 Gm's (Wide) 3x5 w/ DB Shrug(H) 3x8 Abs & Neck |
BB step-up 3x8 w/GHR 3x8 BB Row 3x,8,6,6 Camber Br Pr. 3x6 DB Inc. 3x10 Db Tri X-ten. 3x8, |
45 Deg. Back raise 3x20 Bosu Ball Versa Disc Static Stretch |
Plyo's 3x5 Power Clean(M) 3x3 Cam Br DE BS 9x2 w/Rows 3x8 RDL's 3x6 Hack Sq. 3x15 w/Abd.-Add. 3x20 |
2 BD 2x6 3 BD 2x4 Tris 3x10 Rear Delt 3x15 Cardio |
| Plyo's 3x5 Keg Loads Truck Push Tire Drag |
Recovery: Stretch |
Low Body: DB Circuit: TBD Cardio |
Recovery: Yoga |
Upper Body: DB Circuit: TBD Cardio |
Recovery |
Cam Br Press 3x8 Inc. Close 3x8 Rear Delt 3x20 Sled work |
Here is a great circuit training program to use to get into shape. I use it when I am giving my body a rest from heavy lifting.
You will notice instead of one big circuit, there are two smaller circuits. The purpose for this is to limit the rest periods of
individual muscle groups. By doing this, you are increasing your muscles fat burning capabilities while at the same time
building muscle and improving your endurance. This routine will benefit anybody who uses it. The beauty of it is the way you
can tweak the rest periods, weights used, reps, and sets. For example, you can start out by going thru each circuit twice.
Each week add 10-15 pounds etc., to the main exercises (squats, bench, leg press, etc.), and increase weight when needed
on auxillary work (biceps, triceps, leg extensions, etc.). After week one, try and go thru the circuits three times and so on.
Below, I will show an example of a four week circuit training phase used to condition athletes.
Monday
Circuit 1
Squat 225 2x10/ wk 2 245 2-3x10/ wk 3 265 3-4x10/ wk 4 285 4x10
T-Bar Row 90 2x10-12/ wk 2 90 3x10-12/ wk 3 100 3x10/ wk 4 100 4x10
D-bell Bench 60 2x10-12/ wk 2 60 3x10/ wk 3 70 3x10/ wk 4 70 4x10
D-bell curls 35 2x10-12/ wk 2 35 3x10-12/ wk 3 40 3x10-12/ wk4 40 4x10
Circuit 2
Side lateral raise 20 2x10-12 (stay w/ 20 lb., wk 3 3x10, wk 4 4x10)
Leg X-tension 60 2x10-12/ wk 2 60 3x10-12/ wk 3 70 3x10/ wk 4 70 4x10
Tricep pushdown 40 2x10-12/ wk 2 50 3x10/ wk 3 50 3x10/ wk 4 50 4x10
Leg curls 70 2x10-12/ wk 2 70 3x10/ wk 3 80 3x10/ wk 4 80 4x10
Wednesday
Circuit 1
Leg Press 360 2x10-12/ wk 2 410 3x10/ wk 3 460 3x10/ wk 4 510 4x10
Lat Pulldown 80 2x10-12/ wk 2 80 3x10/ wk 3 90 3x10/ wk 4 90 4x10
Bench Press 135 2x10-12/ wk 2 145 3x10/ wk 3 155 3x10/ wk 4 165 4x10
Hammer Curl 35 2x10-12/ wk 2 35 3x10/ wk 3 35 3x10/ wk 4 35 4x10
Circuit 2
Machine Shoulder Press 70 2x10-12/wk 2 70 3x10/ wk 3 80 3x10/ wk 4 80 4x10
Stiff leg D-lift 135 2x10-12/ wk 2 135 3x10/ wk 3 155 3x10/ wk 4 165 4x10
Bench Dips BW 2x10-12 (Bw @ wk./3x10 wk 2-3, 4x10 wk 4)
Step-ups 12" box BW 2x10-12/ wk 2 BW 3x10/ wk 3 20 lbs 3x10/ wk 4 30 lb 4x10
Friday
Circuit 1
Sumo D-Lift 185 2x10-12/ wk 2 205 3x10/ wk 3 225 3x10/ wk 4 245 4x10
D-bell Shrugs 60 2x10-12/ wk 2 70 3x10/ wk 3 80 3x10/ wk 4 80 4x10
Incline D-bell 50 2x10-12 (same weight, 2-3 wk 3x10, 4 wk 4x10)
D-bell Curl 30 2x10-12 (same as Incline d-bell)
Circuit 2
Log Press 95 2x10-12/ wk 2 95 3x10/ wk 3 115 3x10/ wk 4 135 4x10
Band Pull Though 2x10-12 (wk 1-2 purple band/ wk 3-4 green band)
Band Pushdowns 2x 10-12 (purple band all wks. adjust set/reps)
Wall Sits 2x20-30 sec.(same time, adjust set/rep scheme
@ Finish off each day with low back, abs, neck and cardio
To some this may look like a heavy schedule, but if you are a 900 lb squatter, this program is light. As I said before, you can
adjust the program to fit your needs. The only rule that stays the same for everyone is the rest period. Your rest is the time it
takes for you to fast walk to the next exercise. You should complete one circuit in about 4 minutes. When you finish circuit
one, take only enough time to set up circuit two, and get after it. Don't rush thru the movements. Use good form, and if you
are too winded, take a little breather. There is no sense in getting injured.
