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MAX Power Program / 課程 (最大力量)
 

Target : Increasing maximum power
Organizing form : Stationary always two workouts combined / no time limit
5 min  warming up / Isometric  Leg workout     1 3 min / 10 min gymnastics

 

 

Set No

Intensity

LW / LM

W / M

1.

 LEG PRESS

 Set  1.) W-Up

75% Max

5 8 x

10 12 x

 

 

 Set 2.)   + 3.)

95% Max

5 8 x

10 12 x

 

 

 Set 4.)    + 5.)

90% Max

5 8 x

10 12 x

 Every set has to be combined with a Back muscle workout !            ( slow! )

2.

 ARM PULLING

 Set  1.) W-Up

75% Max

5 8 x

10 12 x

 

 

 Set 2.)    + 3.)

95% Max

5 8 x

10 12 x

 

 

 Set 4.)    + 5.)

90% Max

5 8 x

10 12 x

 Every set has to be combined with a Front muscle workout !           ( slow! )

After this:

 

 Always 2  workouts have to be combined, high  weight level

3.

 Front muscle with weights

3 4  Sets

10 20 kg

12 x

12 x

4.

 Bench press

3 4  Sets

80 90 %

6 8 x

12 x

 

5.

 Back muscle with weights

3 4  Sets

10 20 kg

12 x

12 x

6.

 Leg extension

3 4  Sets

 

6 8 x

12 x

 

7.

 Sit ups with weight

3 4  Sets

10 20 kg

12 x

12 x

8.

 Arm pull (machine)

3 4  Sets

80 90 %

6 8 x

12 x

 

9.

 Back muscle (machine)

3 4  Sets

 

12 x

12 x

10.

 Leg curl

3 4  Sets

 

6 8 x

12 x

 

 + Back muscle Pyramid  ! / Gymnastics / Stretching  ! / Cooling Down 20 30 min CII easy !

                                                                                                                                                 Joern Grosskopf