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
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Single arm over head squat - 2 x 10 each arm
- Squat jump superset with box jump - 3 x 5 squat jumps + 5 box jumps
- Snatch - 3 x 5
- Bulgarian jump squat - 3 x 5 each leg
- Overhead split squat and rotate - 2 x 8 each side
- Slow single leg calf raise - 3 x 12 each leg
- Inner range calf raise - 2 x 15
Weeks 5 - 8 (Increase weights)
- Single arm over head squat - 2 x 10 each arm
- Squat jump superset with box jump - 4 x 6 squat jumps + 5 box jumps
- Snatch - 3 x 5
- Bulgarian jump squat - 3 x 6 each leg
- Overhead split squat and rotate - 2 x 8 each side
- Slow single leg calf raise - 3 x 10 each leg
- Inner range calf raise - 2 x 12
