WHAT IS A WATERED STAIR PLAN?
This is a training macrocycle, the author of which is WODYN. (I am not the author of this plan but I only present it.
WHO A WATERED STAIR PLAN IS ADDRESSED?
It is a macrocycle that aims to develop muscle mass and strength. It is recommended for beginners (minimum age of 0.5 years), as well as advanced (the author arranged it with ~ 8 years of experience, I do not remember exactly how much it wrote …
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ADVANTAGES OF THE SCHEDULE PLAN
– We practice 6 times in todyn.
– Short training sessions (we will spend an hour each day).
– Ease of working on priority parts. (We delicately weigh in them weights)
– Increased “max in one macrocycle by 30-40% in a given exercise.
ABOUT WHAT IN ALL THIS WALK?
– We practice 6 times a week.
– We have a fixed schedule of parties a week in advance.
– Basic exercises should not be changed.
– You can choose after 1 c in addition to a given training session (3 series)
– Makrocycle is divided into three phases (Mass, mass-power, force)
HOW TO DO IT?
1. We check “maxy (for 1 rep) in the following exercises
– Military press / Extrusion on shoulders
– Bending shoulders with barbells
– Squeezing lying
– Squats with barbells on shoulders
– Squeezing using a narrow grip (the width of the shoulders, the lever is carried by the trunk)
2. We calculate what% are maxy with exercises in comparison to the max from a deadlift.
* Example for an average packer
– MC 150kg (max)
– Military press 70kg
– Bending of 60 kg barbell arms
– Pressing 100 kg
– 130kg squat
– Squeezing only 85 kg
* Calculating the% of the sample packer
– deadlift150/150 * 100% = 100%
– Military press 70kg / 150kg * 100% = ~ 47%
– Shoulder bending 60/150 * 100% = ~ 40%
– Pressing 100/150 * 100% = = 67%
– Squats 130/150 * 100% = ~ 87%
– Squeezing only 85/150 * 100% = ~ 57%
3. Arrange the training plan with the calculation of weights for 1 week
DI- Dead lift 10seri x 10powtorzen (1/2 * 150kg = 75kg)
with a wide handles of 3s x 10p
DII- Military press 10s x 10p (75kg * 47% = ~ 35kg)
– Lift the dumbbell sideways 3s x 10p
DIII- Bending shoulders with barbells 10s x 10p (75kg * 40% = ~ 30kg)
– Bending wrists with barbells 3s x 10p
DIV – Extrusion, lying (75kg * ~ 67% = ~ 50kg)
– Lift the dumbbell sideways in the 3s x 10p precipitation
DV- Squats 10s x 10p (75kg * 87% = ~ 65kg)
– Szrugsy 3s x 10p
DVI. Pressing 10s x 10p (75kg * 57% = ~ 43kg)
DVII free day
4. To calculate the weight in week two to the Dead weight of the first week, add + 2kg (every second week + 3kg). And in the next exercises, we count as in the example above.
(For bench pressing, the second week (77kg * 67% = ~ 51kg)
5. Description of the training
– We assume 60% of the weight we will train on a given day.
– Turn on the stopwatch
– We do 10 repetitions (warm up)
– We assume 75% of the weight that we will train.
– After appearing on the stopwatch 4 minutes (for c in the 3-minute trot) we do 10 reps (further warm-up)
– We put a weight on which we will train. (For MC in the first week of 75kg)
– After 8 minutes, we make 10 items.
– Again, we do 10 repetitions after the appearance … 12,16,20,24,28,32,36,40,44min (for c in Trojbojowe 0,5,10,15,20,25,30,35,40,45, 50,55)
– After the last round in the 44th minute (for th 55mins in the Tee), “we finished the right part
– We are getting ready for the supplementary, using breaks between series according to our preferences.
You can read also:Best exercise for legs!
MAIN TRAINING PROJECTS
Gradually, we add weight every week until we can not finish the workout (we will suffer a fall before the 10th series). When the fall will happen in Uginanie shoulders / military press / bench press then we will give you a weight !! If there are other basic cw, we end the week to the end. After this we make 1 week break. After the break, we take the burdens from the next week, but we reduce the number of retakes to 5 (also in supplementary c). Once again, we will fall down in phase “5 again, we take a break as at” 10, but now we are going down for 3 repetitions. After the fall of “3, we make a week break after which we check maxy. And again we can start the entire macrocycle from scratch at new maxims