Two Oceans & Comrades Heavy Weights Programme

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 90 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
• Box
• Kettlebell
• Swiss Ball
• Smith Machine (You can use a squat rack if your gym doesn't have one of these)

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

• Heels elevated full depth squat (3 x 8)
• Bulgarian split squat and pause (2 x 12 each side)
• Single arm KB swing to squat jump (3 x 20/8)
• Swiss ball hamstring curl into bridge (3 x 10/10 each side)
• Smith Machine single leg calf raise (3 x 12 each side)

Weeks 5 - 8

• Heels elevated full depth squat (3 x 8)
• Bulgarian split squat and pause (2 x 12 each side)
• Single arm KB swing to squat jump (3 x 20/8)
• Swiss ball hamstring curl into bridge (3 x 10/10 each side)
• Smith Machine single leg calf raise (3 x 12 each side)

* Sorry about the background noise in the gym