Periodization for Weight Training

Phases - Each phase should last 6-8 weeks

1=Base 3 to 5 sets,10 to15 reps-Low intensity

2=Strength 3 to 5 sets-5 to 8 reps-high intensity

3=Power 3 to 5 sets-3 to 4 reps-high intensity

4=Peaking 3 sets-1 to 3 reps-very high intensity

5=Active Rest:Light weights or some other activity

Monroe N.C. Aquatics Center

DAY 1 - free weights, stretch after exercise.

-SCI-FIT 1000 manual 20 minutes muscle warm up
-Super Pullover
-ABDominal
-Decline bench
-Flat bench
-Incline bench seat on-
-Flat bench magnum
-Incline bench magnum seat on-
-Dumbbell fly's
-Triceps cable pull downs
-Dumbbell front shoulder raises
-SCI-FIT 1000 manual 60 minutes

DAY 2 - free weights, 4 sec. reps.

-SCI-FIT 1000 manual in 20 minutes
-ABDominal
-1 arm cable row=
-cable lat pull downs-wide, mid., close widths
-shrugs
-dumbbell rear delt
-dumbbell curl
-dumbbell hammer curl
-dumbbell wrist curls front
-dumbbell wrist curls back
-SCI-FIT 1000 manual in 60 min.

DAY 3 - 4 sec. reps.

-SCI-FIT 1000 manual in 20 min.
-Super Pullover
-ABDominal
-seated chest press
-peck deck peck
-deck
-cable crossover
-cybex lateral raises
-shoulder press magnum
-SCI-FIT 1000 manual in 60 min.

DAY 4 - 3 to 4 reps, 4 sec. reps.

-SCI-FIT 1000 manual in 20 min.
-Super Pullover
-ABDominal
-SCI-FIT 1000 manual in 20 min.
-lat pull downs 1, 2, 3 bar widths
-magnum lat row
-bicep curl
-cable bicep unilateral cable curl
-internal cable rotator cuff
-external cable rotator cuff
-SCI-FIT 1000 manual 60 min.