1.  Decide on what you want from your training programme.
ie. Strength / Power / Endurance.

2.  For a Strength outcome, you will need to work at 80% of your MAXIMUM or work at a 5 REP. MAX. programme. For a Power/General Muscle Tone outcome, you will need to work at 60% of your MAX. or work at a 10 REP. MAX. programme. For an Endurance outcome, you will need to work at 40/50% of your MAX. or work at a 20 REP. MAX. programme.

3.  Write down your MAXIMUM and then your % or REP. MAX. target for each exercise.

4.  Tick off your target for each EXERCISE and try to achieve at least 2/3 SETS per session. There is enough room for 4 sessions on the sheet. After four consecutive sessions, recheck your MAX.

NOTES:

•  For ENDURANCE lifts, the CONTROL SPEED can be fast, but for POWER/STRENGTH it should be slower with emphasis on a clean lift and return. (NO

DROPPING OF WEIGHTS.)

•  A RECOVERY period is crucial, both between exercises and sessions. The FREQUENCY of sessions should always be followed by a REST day.

•  In THEORY classes you will be guided in the notion of FITT (Frequency, Intensity, Time and Type) to help you fully monitor your PROGRESS(ION).

03/02/2002 16:53 CF Leonard