whole book.4th print

Table 3: Sample Tuesday: Bench and support exercises and abdominals

Exercise Sets Reps Rest

Bench press a a 3-5’

Bench assistance 3 6-8 2-3’

exercise (focusing on weak point)

Shoulder press 2 10-12 2-3’

or dips

Close grip bench 2 10-12 2-3’

Abdominals 3 6-8 1-2’

a. Sets and reps are typically varied throughout the training cycle

Wed/Thu: Off or low-intensity aerobics if fat loss is the goal

Table 4: Sample Friday workout: tension workout

Exercise Sets Reps(a) Rest

Leg press 3 8-10 90”

Leg curl 1 10-12 60”

Calf raise 2 10-12 60”

Incline bench 3 8-10 90”

Wide grip row 3 8-10 90”

Shoulder press 1-2 10-12 60”

Pulldown 1-2 10-12 60”

a Set tempo should be such that failure occurs within 40 to 60 seconds.

Note: Direct arm work is dropped as the arms get considerable training from the compound

chest, back, and shoulder movements. If trainees must perform arm work, they should

perform 1-2 sets of 12-15 repetitions for one basic exercise (alternate DB curl, barbell curl,

close grip bench press, etc).

Different exercises should be used during the Friday workout than on the Mon/Tue
workouts to stress different muscle fibers. Additionally, using a higher rep bracket should help
avoid problems with training a muscle heavily twice per week. That is, low rep sets on Mon/Tue
will stress primarily Type IIb fibers (with some Type IIa stimulation) while the Friday workout,
with higher reps will stress Type IIa fibers more (due to longer set times).

Other Power Athletes

Athletes such as volleyball players, etc. may wish to use the CKD for the same reasons as
powerlifters: to drop body fat while maintaining anaerobic performance. The same guidelines
apply to these athletes. During and following the carb-up is the time to perform skill work and
weight training. Later in the week, when glycogen is depleted, metabolic conditioning such as
aerobic exercise can be done. A sample workout schedule appears in table 5.