102 Strength Training
Table 6-6. Strength Development Phase: 2-Day Circuit
Weight Training Routine
Week Set 1 Set 2 Set 3 Set 4 Set 5
Perform a 5RM test to start Week 1
1 50% X 12 70% X 8 70% X 8 80% X 6 80% X 6
2 50% X 12 70% X 8 80% X 4-6 80% X 4-6 85% X 3-5
3 50% X 12 75% X 8 85% X 3-5 85% X 3-5 90% X 3-5
4 45% X 15 75% X 6-8 75% X 6-8 80% X 4-6 80% X 4-6
5 55% X 12 75% X 8 85% X 3-5 85% X 3-5 85% X 3-5
6 55% X 10 75% X 8 85% X 3-5 90% X 1-3 90% X 1-3
7 55% X 12 75% X 6-8 75% X 6-8 80% X 4-6 80% X 4-6
Table 6-7. Muscle Endurance Phase: A 2-Day Circuit Weight Training Routine
Week Set 1 Set 2
Perform a 5RM test at Week 1
Start at 30%: Reps are more important than%
1 30 - 50% X 20 30 - 50% X 20
2 30 - 50% X 30 30 - 50% X 30
3 30 - 50% X 40 30 - 50% X 40
4 30 - 50% X 35 30 - 50% X 35
5 30 - 50% X 45 30 - 50% X 45
6 30 - 50% X 50 30 - 50% X 50
7 30 - 50% X 40 30 - 50% X 40
8 30 - 50% X 55 30 - 50% X 55
9 30 - 50% X 60 30 - 50% X 60
10 30 - 50% X 50 30 - 50% X 50
11 30 - 50% X 40 30 - 50% X 40
12 30 - 50% X 30 30 - 50% X 30