Uphill Race 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 of the first exercise before moving onto the next exercise, not to be done as a circuit. Take at least 90 secs rest between sets.

In order to get the right 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
• Kettle Bell
• Trap/HEX Bar
• Box/Swiss Ball

Weeks 1 - 4

• Single leg RDL to clean - 2 x 12 each side
• Overhead reverse lunge into high knee - 2 x 12 each side
• Split stance trap bar deadlift - 2 x 12 each leg
• Repeated high bar step up - 2 x 12 each side
• Split squat front squat - 1 x 12 each side
• Box/Swiss ball hamstring curl into bridge - 2 x 8

Weeks 5 - 8

• Single leg RDL to clean - 2 x 12 each side
• Overhead reverse lunge into high knee - 2 x 12 each side
• Split stance trap bar deadlift - 3 x 12 each leg
• Repeated high bar step up - 3 x 12 each side
• Split squat front squat - 2 x 12 each side
• Box/Swiss ball hamstring curl into bridge - 2 x 8