Weights

A group of about 10-12 of us venture down to Freaky's gym on Ashby high street on a Wednesday night about 6.20pm (see web site for any changes). Membership is free and if you say you are with the athletics club it is £2.50 for a session.

The initial weeks are an introduction to weight lifting exercises which we will expand on up to Christmas before looking at more specific exercises to help with your specific events in the new year.Everybody is welcome to come down and join in with the program we are following or alternatively myself or the staff there will give you advice on your own program.

Matt ('That big lad')

WEIGHTS WEEK 1-4 (Introduction to free weights)

Meet FREAKYS (ASHBY HIGH STREET) GYM WED’S 6-20pm -8pm

(check SADAC web site for any change)

	WEEK 1	WEEK 2	WEEK 3	WEEK 4
EXERCISE	2(sets)X10(reps)	2X10	3X9	3X9
BENCH PRESS	BAR	BAR
BACK SQUAT	22.5	25
FLYES	6	6
DEADLIFT	30	30
CLEAN	BAR	BAR
CURLS	12.5	12.5
TRICEP EXTENSIONS	2.1(MACHINE)	2.2
CALF RAISES	42.5	42.5
GOOD MORNINGS	BAR	BAR

Warm up 5-10 mins on Bike / stepper then static stretch
Starting weight should be comfortable i.e you can do the last rep of the last set, then next time increase weight by small amount. (If you cannot do last rep then stay at that weight till you can) important you keep record of your weights
Core / stomach MUST be done at home every other day
Stretch every day if you can (see own coach about event specific stretches)
If in doubt ask ! , aim is to train hard but without getting injured

WEIGHTS WEEK 5-12 (Conditioning work)

	WEEK 5	WEEK 7	WEEK 9	WEEK 11
EXERCISE (UPPER BODY)	3(sets)X9(reps)	3X9	3X9	3X9
BENCH PRESS
FLYES
LAT RAISES
BACK SQUAT
ONE ARM ROW
SEATED INCLINE DUMBELL CURLS
TRICEP PUSH DOWNS
MILITARY PRESS
GOOD MORNINGS

	WEEK 6	WEEK 8	WEEK 10	WEEK 12
EXERCISE (LEGS)	3X9	3X9	3X9	3X9
FRONT SQUAT
LEG EXTENSION
LEG CURLS
DEAD LIFT
NARROW GRIP BENCH PRESS
CALF RAISES
PRESS BEHIND KNECK
WRIST CURLS
DUMBELL LUNGE