Heavy Weights Programme 4

Heavy Weights Programme 4

Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 60 secs rest between sets.

Equipment:

  • Squat Rack or Smith Machine
  • 4 - 5 mini hurdles or something to jump over cushion, weight etc.
  • Dumbbells
  • Something to raise your feet up onto, weight plates or a 2 x steps
  • A box to jump onto
  • A bench to put your shoulders on

Weeks 1 - 4 (sets/reps stated next to each exercise)

  • Running Drills to warm up
  • Hurdle rebounds (3 x 4-5 jumps)
  • Squat jumps (3 x 5)
  • Depth Spilt Squat (3 x 8 each leg)
  • Hip thrusts onto toes (3 x 8)
  • ISO Calf push (2 x 3 x 10 secs on 10 secs off) complete both sets on the right leg before moving to the left

Weeks 5 - 8 (Increase weights)

  • Running Drills to warm up
  • Hurdle rebounds (3 x 4-5 jumps)
  • Squat jumps (3 x 4)
  • Depth Spilt Squat (4 x 6 each leg)
  • Hip thrusts onto toes (4 x 6)
  • ISO Calf push (2 x 3 x 10 secs on 10 secs off) complete both sets on the right leg before moving to the left