DAY ONE WEIGHT ROOM

GENERAL ETTIQUETTE AND SAFETY

Focus on proper technique.

Use safety protocols specifically for that lift-for example, ALWAYS have a spotter when you bench press.

Find the weight that you can lift SUCCESSFULLY for the number of recommended reps.

Always take a few minutes at the end of each session to put things away and clean up. 

Always work in pairs, try to find a partner that is close to your size. 

Warm up with a bar without weights weights on free-weight lifts.

Do the recommended lifts first, then move on to other activities if time. 

Specific to all squats and Olympic lifts-yes, dropping the weights on the ground looks and sounds cool-but this is a safety measure to be used ONLY if you cannot control the bar safely-it is NOT a tool for drawing attention to yourself. If you have to do this on every rep, you are trying to lift too much weight-take some plates off the bar. 

PHILOSOPHY

Making light weights heavier-build not just strength, but explosive strength.

Emphasis is in using correct technique for all recommended reps-NOT on how much weight you are lifting. 

Progress can be measured in three ways: adding weight, increasing reps, increasing sets. 

The amount of weight should be challenging to lift, but not so challenging that you can’t complete all reps in all sets correctly. 

THE WORKOUT PLAN

CORE

Planks (front, each side, back)

Assisted side-plank leg raises.

Russian Twists

WEIGHT ROOM

Warm up by doing a set with an empty bar

Bench Press (5 sets of 5).

Squats (5 sets of 5 back squats or 2 sets of 5 back squats)

Romanian Single Leg Dead lift (3 sets of 10)

Lat Pulls (3 sets of 10)

Rowing (3 sets of 10)

MED BALL

Shoulders only from Power Position

Introduce core (upper body wind from Power Position-wind from the hips)

One  step forward and core.-step forward onto plant foot and open hips simultaneously.

One-step rotation and core.