I have 19 weeks until another meet (training for the 100s) and have been toying around with the idea of incorporating this weight training program into my routine. In addition I'll be swimming 20-30k a week.
It only takes about 30-40 minutes to do the lifts but I plan on adding additional core work/injury prevention. The main goal of the program is to build maximal strength. You increase the weight every workout or every other workout if it's feasible. I plan on doing it twice a week; a monday/thursday deal. The program is set up where u alternate workouts. Here is the program:
Workout A
Squats 3x5
Incline Bench Press 3x5
Hang Cleans 5x3
Decline Pushups 3xFailure
Core stability (iso holds)
External rotators
Workout B
Lunges w/barbell 3x5
Overhead Press or push press 3x5
Dead-lift 1x5
Pull-ups 3xFailure
Medicine ball circuit
external rotators
How does it look?
Parents
Former Member
You are just starting out lifting right? You are not already doing another lifting program and transitioning to this one? If so, I suggest you start really light. You have 45 workouts before you need to start thinking about taper, which is 22 weight increases, and 110lbs over the course of the program. It is well worth the time to spend the first month doing ultralight weights, making sure that you have form down 100%. Plus it helps you get into the routine of always working out, and learning your new routine.
The only problem with the workout I see is that it hits the back pretty light. Instead of 3xF on the chins, maybe change that to 3xF until you are doing 3x10 and they start doing weighted chins.
You are just starting out lifting right? You are not already doing another lifting program and transitioning to this one? If so, I suggest you start really light. You have 45 workouts before you need to start thinking about taper, which is 22 weight increases, and 110lbs over the course of the program. It is well worth the time to spend the first month doing ultralight weights, making sure that you have form down 100%. Plus it helps you get into the routine of always working out, and learning your new routine.
The only problem with the workout I see is that it hits the back pretty light. Instead of 3xF on the chins, maybe change that to 3xF until you are doing 3x10 and they start doing weighted chins.
