hi guys, take a look at the weights schedule and fitness training regime, give some comments if u like. let's try out this programme and see whether it's too much or too little :D



HC Ruggers PT Programme



Weights training programme

  • 3 times a week
  • Mon – 3.30pm
  • Wed – 2.30pm
  • Fri – 4.30 pm

Advisable to do weights on mon wed fri as it doesn’t clash with trainings, won’t leave you tired for training.

  • After weights, do PT at terraces (throwers’ style)
  • Wet weather PT – Circuits at area outside audi

1st session

Repetitions

Bench Press

Shoulder Press

Squats or leg press machine

Backraise

Snatch

Ham curl

3 x 7 times, 60-70% max weight

3 x 7 times, 60-70% max weight

4 x 6 times, 70% max weight

3 x 8 times, weight tentative

3 x 6 times, 70% max weight

3 x 6 times, 70% max weight

2nd session

Repetitions

Clean

Sit ups with weights

Side bend

Lats

Deadlift

Shoulder press

3 x 6 times, 70% max weight

3 x 12 times

4 x 10 times

4 x 6 times, 70-80% max weight

4 x 6 times, 70% max weight

4 x 4 times, 70-80% max weight

3rd session

Repetitions

Snatch

Backraise

Squats or leg press machine

Lats

Ham curl

Bench press

4 x 6 times, 70% max weight

3 x 10 times

3 x 6 times, 60-70% max weight

4 x 6 times, 70% max weight

3 x 6 times, 70% max weight

3 x 8 times, 60-70% max weight




Coordination exercises

After every training:



-yuteng