karate
This is a 12-week program leading up to a tournament. The tournament takes place on week 13.
Phase I (Weeks 1-2)
During this phase do three workouts per week. Although the entire body is worked in every workout, each day has a different emphasis. Day 1 focuses on the upper body pushing muscles, day 2 on the legs, and day 3 on the upper body pulling muscles. Exercises listed together are combination exercises. For example, BB High Pull + Clean + Push Press at 4/4/4 reps means do 4 reps of high pull then 4 reps of clean then 4 reps of push press. The load on combination lifts will be determined by the weakest lift. Rest 1-2 min between sets.
Phase I (Weeks 1-2)
During this phase do three workouts per week. Although the entire body is worked in every workout, each day has a different emphasis. Day 1 focuses on the upper body pushing muscles, day 2 on the legs, and day 3 on the upper body pulling muscles. Exercises listed together are combination exercises. For example, BB High Pull + Clean + Push Press at 4/4/4 reps means do 4 reps of high pull then 4 reps of clean then 4 reps of push press. The load on combination lifts will be determined by the weakest lift. Rest 1-2 min between sets.
posted by jara at 3:24 PM
0 Comments:
Post a Comment
<< Home