Weigh Progression Workout

  • Creator
    Topic
  • #15408
    jimkeany
    Participant

    So – here is the workout listed – I assume that I just start where comfortable and then progress up the ladder as I can on subsequent workouts – yes?

    Nomenclature:
    Workout #1-
    Do 4 sets of 50 repetitions of the 1/2 squat using 24-30% of your 1 rep max. Time this set. Rest 2x the duration of this 50 rep set between each set.

    Workout Progression:
    #1 4x 50reps. rest 2x work time /set
    #2 5x 50reps. rest 2x work time /set
    #3 5x 50reps. rest 1.5x work time / set
    #4 5x 70reps. rest 1.5x work time / set
    #5 4x 80reps. rest 1x work time / set
    #6 3x 100reps. rest 2x work time / set
    #7 6x 50reps. rest 1x work time / set
    #8 8x 50reps. rest 1x work time / set
    #9 6x 50reps. rest 0.5x work time / set
    #10 8x 50reps. rest 0.5x work time / set

Posted In: Ski Mountaineering

  • Keymaster
    Scott Johnston on #15433

    Jim:
    Sorry, but I don’t understand the question. Start WO#1 with 4 sets of 50 reps using 25-30% of 1RM (one rep max) resting 2x the duration of the 50 rep set. Yes, you progress up the ladder from workout to workout. What is it that is unclear?

    Scott

    Participant
    kurej.tomas on #34247

    Do I Progress after some time also with weight? First few workouts with my 30% 1rm were challenging but now it doesn’t feel heavy at all. Thanks

    Keymaster
    Scott Johnston on #34540

    The progression in this workout comes from the reduction in rest time between the sets. Read carefully the instructions. I don’t think you will want to try to increase the weight AND decrease the rests. Unless you are a total beast 🙂

    Scott

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