60 min. Baseline Strength Training Activity
chris said that I have tight hip flexors and that I have something like.. p something about my tailbone and the way my pelvis is aligned. he also said that I have atrophy in my shoulders from not using the muscles. he reccomended a progressive overload program for me. 3s 15r, 30 sec
being summer - training program
APRIL (3 weeks)
MAY (4 weeks)
JUNE (4 weeks)
JULY (4 weeks)
AUGUST (4 weeks)
winter training program
notes from whatever it is I'm doing? I didn't do a thing! I gained 5-10 lbs. who knows why. it probably had somethign to do with what happens to me when I go to the Cape this time of year. it's dark and cold and my body is neraly as frozen as the trees outside. all I can do is sit there and pray for the end of it all.
MAINTENANCE= spin class 3-4x per week, and using weights in an isolated way after doing work overall (depending on what kind of training you want to do).
GOALS
#1. develop joint flexibility before muscle strength.
#2. develop tendon strength before muscle strength.
#3. develop the core of the body before the extremities (limbs).
#4. develop the stabilizers before the prime movers.
#5. 120-125 lbs flux
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bench better
deadlift better
squat better
ASSOCIATIONS
http://www.puregraffiti.com/
http://www.fitstep.com/Library/Begin/all_together.htm
http://ourworld.compuserve.com/homepages/meriam/
http://www.ironguru.com/Home/tabid/637/articleType/CategoryView/categoryId/39/Abdominals.aspx
He explained his training program for muscular endurance during basketball season... first day, see what your max is, in one rep. 1 month, work 60% of that max. then the next, work up to 70%, then 3 month, 80% and then 4 months, 90%. at the end of the training period you should be able to perform many reps of the max you touched 4 months prior.
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