Workout
The following explanations are only a rough outline for a successful training.I write an individual training program for each member in accordance with their personal objectives.
It is very important to me that the exercises are carried out correctly and in accordance with the objectives.
Those who train consistently according to the jointly developed training plan are guaranteed to achieve their goals! With realistic objectives, you will see visible results after just two to three months.
Powerlifting
The
main difference to bodybuilding strength training is that the three
exercises squat, bench press and deadlift are extremely difficult to
train.
Conscientious and careful warming up in connection with extensive stretching exercises is an absolute must with this type of training.
Do 3 to 4 sets of light weights. Strengthen your muscles with the following sets:
3 sets of 3 to 5 repetitions. take a break for 5 minutes after each sentence. Then sets 4 and 5 with 6 to 10 repetitions and pauses of 2 to 3 min. Minutes.
Pay attention to correct posture and clean execution and if possible train with a training partner.
Conscientious and careful warming up in connection with extensive stretching exercises is an absolute must with this type of training.
Do 3 to 4 sets of light weights. Strengthen your muscles with the following sets:
3 sets of 3 to 5 repetitions. take a break for 5 minutes after each sentence. Then sets 4 and 5 with 6 to 10 repetitions and pauses of 2 to 3 min. Minutes.
Pay attention to correct posture and clean execution and if possible train with a training partner.
Example
Aim to increase power from 110kg to 120kg
- Warm up with 5 - 6 stretching exercises
- Warm-up sets:
20 x 20 kg
10 x 50 kg
4 x 70 kg
1 x 80 kg
- training sets
3 - 5 x 90 kg
Aim to increase power from 110kg to 120kg
- Warm up with 5 - 6 stretching exercises
- Warm-up sets:
20 x 20 kg
10 x 50 kg
4 x 70 kg
1 x 80 kg
- training sets
3 - 5 x 90 kg
Once you do 5 reps, increase the weight by 5 kg. Do only 3 repetitions in the first or second set, reduce by 5 kg.
I wish you success!!!
I wish you success!!!
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Squat IPF with
Werner Näpfer
SM Luzern (2000)
bench press
SM Gland (1997)
295 kg deadlift IPF
President Thomas Wissler
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