Sprint training
sihunt...@googlemail.com
http://sihunt.wordpress.com/2010/10/17/julius-caesar-building-a-steady-base-for-steady-progress/
So moving Julius on with his conditioning in the weights room @
Fitness Xpress in Oslo. Staying event orientated I believe is
impotent, especially in the basic conditioning. I love the running
arms, I had a lot of success using that with Margrethe Renstrøm. The
arm + shoulder blast is one I personally enjoy as well and great for
muscular development of the shoulder and arm unit. Keep up the good
work julius!! Heart rate trace and zones were taken using the amazing
Garmin 305 Forerunner GPS Training Watch, and produced with Accent
software. Kcals burnt during 1 hr 43 mins were 1,118.
Bike 5 mins
Stretch 15 mins
Barbell Complex (7 exercises x 7 reps each) 20 kg x 2 sets
Bench Press 20 x wide + 15 x narrow @ 20 kg
3 x 10 @ 30 kg Clap press ups between sets
Suprepronated bar hang 2 x 30 – 60 sec
Running arm 3 x 30 reps (60m race) @ 2 kg + pads behind
Arms – Combination sets
Overhead triceps extension 3 x 10 @ 15 kg
Single arm biceps curls 3 x 10 @ 12 – 15 kg
SiHunt Arm + Shoulder Blast x 3 sets, no rest
Biceps curl 1 x 10 @ 20+ kg
Triceps dips 1 x 10 @ body weight
Shoulders (6 x front + 6 x sides) x 2, 3, 4 sets
Bike 5 mins
Partner Stretches 10 mins