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.

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:

• 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