On Tuesday, we begin the next session of strength training. At 3:30PM we only have 2 persons participating and at 7:30, we have 7 in class. It will be a good time and everyone will learn a bit about themselves and the ins and outs of each of the lifts. It will be 8 weeks of building some incredible strength. Incredible, relative to where you are now.
The first two days, we will spend finding your training numbers for the four lifts and going over a lot of information so be ready for that. I will also be emailing each of you an excel file which contains your program. Once your training numbers are found and entered into the excel file, print it off and bring it with you to every class.
Also, I ask that you follow the strength class procedures below:
1. Don't be late. It is disrespectful to teammates.
2. If you have to miss class, notify me prior so that the necessary adjustments can be made.
3. Come prepared with program card.
4. Wear appropriate shoes, weightlifting shoes or Chuck Taylor's
5. If we're dead-lifting, wear knee-high socks.
6. Learn as much as you can about the lifts during class including the cues, the set up, the execution, etc.
7 . Learn as much as you can about the lifts outside of class including reading articles and watching movies.
8. Minimize your met-cons (as much as you can anyways) to optimize strength gains.
9. 100% Effort
10. Eat to fuel Strength Gains.
Your warm-up, every day, will consist of one 500 meter row, 5 each leg elbow to instep, 15 swimmers, 5 each leg quad stretch, 10 strict pull ups, 10 push ups, 10 air squats.
You will also always do two empty bar warm up sets of 5 reps for the squat, bench, and press. You will do the same for dead-lift but with 132# for guys and 88# for gals (all lifts will be performed with a 20kg bar).
Let's get strong.
If you have any questions please feel free to email me at ricky@strengthdevelopmentinc.com
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