goergen1
10-22-2007, 12:12 PM
TRAINING PROGRAM
by VITOR JONES
-TRAIN 3 TIMES A WEEK.
-SQUAT 3 TIMES A WEEK.
-ALTERNATE BACK WITH FRONT SQUAT.
-3 SETS, 3-6 REPS, 85%.
-MAX OUT EVERY TWO WEEKS.
-GOOD MORNINGS, WEIGHTED SIT-UPS AND LEG RAISES, SIDE BENDS, CALF RAISES.
-OLYMPIC LIFTS AND VARIATIONS.
-JUMPS, SPRINTS, THROWS.
-DIPS, PULL-UPS, PRESSES, ROWS.
-GRIP AND WRIST WORK.
-LIFT PARTIALS, DEADLIFT AND BENCH PRESS JUST ONCE A MONTH.
-STRONGMAN EVENTS, ONE PER WEEK.
-NEVER REPEAT AN EXERCISE.
-9 HOURS SLEEP, MINIMUM.
-EAT EVERY 3 HOURS.
by VITOR JONES
-TRAIN 3 TIMES A WEEK.
-SQUAT 3 TIMES A WEEK.
-ALTERNATE BACK WITH FRONT SQUAT.
-3 SETS, 3-6 REPS, 85%.
-MAX OUT EVERY TWO WEEKS.
-GOOD MORNINGS, WEIGHTED SIT-UPS AND LEG RAISES, SIDE BENDS, CALF RAISES.
-OLYMPIC LIFTS AND VARIATIONS.
-JUMPS, SPRINTS, THROWS.
-DIPS, PULL-UPS, PRESSES, ROWS.
-GRIP AND WRIST WORK.
-LIFT PARTIALS, DEADLIFT AND BENCH PRESS JUST ONCE A MONTH.
-STRONGMAN EVENTS, ONE PER WEEK.
-NEVER REPEAT AN EXERCISE.
-9 HOURS SLEEP, MINIMUM.
-EAT EVERY 3 HOURS.