Aim: Complete this programme over an 8 week period, and try to increase the weights a bit every two weeks.
In order to get the correct weight for the exercises we want to use the “Reps in Reverse” method. You want to choose a heavy enough weight that you can perform your target rep range but you should be able to do 3 more reps at the end.
E.g. If I have set 6 reps, you should feel like you could do 9 with good form. So using a challenging but not max weight. It might take a couple of sessions to get the weight right, just take your time.
Equipment:
- Kettle bell
- 2 x weight plates to stand on
- Barbell
- Box to jump on
- Bench
- Weight plate
- Swiss Ball
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Single arm over head squat - 2 x 10 each arm
- Box jump superset with counter movement jump - 3 x 4 box jumps + 4 jumps
- Hang clean - 3 x 4
- Overhead split squat and rotate - 2 x 8 each side
- Swiss ball hamstring curls - 3 x 8 each leg
- Slow single leg calf raise - 1 x 12, 1 x 10, 1 x 8 each leg
Weeks 5 - 8 (Increase weights)
- Single arm over head squat - 3 x 10 each arm
- Box jump superset with counter movement jump - 3 x 5 box jumps + 5 jumps
- Hang clean - 3 x 4
- Overhead split squat and rotate - 2 x 10 each side
- Swiss ball hamstring curls - 3 x 10 each leg
- Slow single leg calf raise - 3 x 8 each leg
