U.L.T.R. A. 1 2 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System MONTH 5 By Christopher M. Lockwood, MS, CSCS, Staff Writer
I
n 1986 and at 178 pounds, Evander Holyfield was about to begin training for the biggest fight of his
Steve Manley and Cynthia Hill have fun the ULTRA way.
career: his first-ever professional world boxing title as a cruiser weight. According to Lou Duva, his boxing trainer at the time, if Holyfield didn’t knock a guy out by the fifth round, he’d find himself in serious trouble and would usually “run out of gas” by round six or seven. Wondering what this has to do with this month’s ULTRA System installment? I’ll let you in on the punch line (no pun intended ): Holyfield now weighs in at roughly 215 pounds for his world heavyweight championship fights; he’s ranked as the World Boxing Association’s ( WBA ) and International Boxing Federation’s (IBF)
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MUSCLE & FITNESS Novembe November r 1999
Reiff
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
undisputed heavyweight champion; he holds a professional record of 36-3-1 with 25 of those wins coming from knockouts; and at age 36 he’s still known for his incredible punching speed and quickness — not to mention that he has one of the best physiques in b oxing. Holyfield may boast the ultimate combination of skill, strength, size, endurance, heart, mental toughness and religious fer vor, all rolled into one extremely powerful package. And since our intent this month is to show you how to train for power — though not at the expense of aesthetics, but rather to enhance them — and increase your ability to perform sports skills, who better to guide you down that path than the man Duva and Holyfield turned to some 13 years ago: Tim Hallmark.
5
The ULTRA System Training Progression
Program Design
W
it attempts to contract — and vice versa — e’ll begin and end this five-week Evander to return to its normal resting state. installment with a one-week Holyfield For example, Hallmark uses the vertical active rest phase to allow your body and Tim jump almost exclusively as Holyfield’s and mind a chance to catch a breather Hallmark primary plyometric exercise. “I believe that from all the hard training being thrown the No. 1 best power move is the verti your way. Consider it your prescription cal jump,” he says. “For a boxer, if I can to enjoy sports and activities other than increase his vertical leap — since his force bodybuilding, all the while boosting is generated from the ground up — then your performance when you return to he’ll be a better boxer. He’ll perform his the gym. During the three weeks that punches a little bit quicker, a little bit faster separate those active-rest phases, howand more efficiently. What makes it such a n ever, Hallmark and I have devised a pro e w powerful move is that everything congram intended to give you more o G c tracts to give you 100% effort — extenpower and balance to make you a bet M y sion of the ankles, knees, hips, back and ter bodybuilder and give you more n n h elbows and flexion of the shoulders.” explosiveness in the sports you play. o J Hallmark has actually gone as far as It probably isn’t a hard sell to tell you developing what he calls the Center Force™ Force™ (pictured that more power will make you a better bodybuilder, but your developing below), a training aid that utilizes bungee cords and pulleys to definition and perception about power and power training may include the element of progressive resistance to an otherwise not do the term justice. Many people confuse strength with bodyweight-only movement. “I’ve tried to develop ways to make power, or believe that because someone is big that he or she is the fast-twitch muscles work as hard as they possibly can without also powerful. Hallmark says, “Like in football, a guy gets so stuck changing the biomechanics of the movement. . . . With tradion making himself big, big, big and strong, strong, strong that his tional exercises or plyometrics, as resistance goes up the movespeed [power] goes out the window . . . and he’s no good to the ment tends to slow down, or the biomechanics of the movement team because he can’t get off the line quick enough.” change and someone can get hurt,” he says when asked why he By definition, power is equal to force multiplied by veloinvented this and other training machines. city. In other words, in resistance training the more weight Performing only one vertiverti you can lift and the faster you can do so, the more powTraining with the cal leap isn’t in itself plyoerful you are. Simply lifting more weight, or moving light Center Force™ metric, but it is a display weight very rapidly, doesn’t constitute power; the combinaof power. What makes a vertion of the two is imperative. tical leap a plyometric According to Tudor Bompa, PhD, professor of theories of training at York University in Toronto, Ontario, Canada, and author of movement is performing Serious Strength Training ( Human Human Kinetics, 1998 ), the optimal continuous repetitions with training load for developing power for bodybuilding is likely no rest between eccentric and concentric contracaround 50%–70% of your 1RM (one-repetition maximum, or the tions. Combine this sort of most weight you can lift for only one rep). Working around that training with multijoint power percentage, Hallmark and I offer a program that includes weight, lifts, lifts, stop-and-go stop-and-go speed, speed, and and sprint and plyometric training to push your power envelope. The weight and sprint training aren’t new to the ULTRA pro- core endurance and stability training, and you have one gram, though the exercises and drills you’ll be doing are. But you may be wondering, “What the heck are plyometrics?” My heck of a power package! simplest definition is that they’re possibly the best form of exerTo contact Tim Hallmark or cise to promote and display explosive power by utilizing what’s to order one of his training devices, called the stretch reflex. This physiological theory basically call TAMH TAMH Enterprises, Enterprises, Inc. Inc. at 888 states that muscle likes to stay in equilibrium, so as it stretches, 882-BFIT. November November 1999 MUSCLE & FITNESS
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141
NUTRITION Eating for Power By Chris Aceto
P
ower and strength are two qualities society has always loved to observe. Whether the uring the power phase, bursting acceleration of Jesse Owens, the punch power of Evander Holyfield, the raw your diet will include more swing of Mark McGwire or the visual might and musculature of Mr. Olympia, power is someprotein: Up to 30% of your total thing we innately admire, and those we deem to have phenomenal amounts are elevated to idol status. calories will be derived from The approach to attaining power varies from person to person. Kristi Reimers, MS, RD, confoods such as lean red meat, sultant to the U.S. Olympic Committee, says, “Many athletes, especially accomplished ones, use low-fat cheeses, turkey and the different dietary approaches to get to the same end.” To make room for individuality, Reimers adds, “It may be a mistake to make a global, one-size-fits-all comment about everyone needing old standards, tuna and skinthe same exact diet to succeed.” less chicken. When protein Indeed, many power athletes choose different paths. Melanie Kosoff-Roach is a good example. The 24-year-old Olympic weightlifting hopeful weighs in at a slight 117 pounds for comintake goes up, your fat intake petition yet has clean and jerked an incredible 248 pounds. “Before I made the world team in automatically rises as well, 1997, I was eating basically all carbs, with very little protein and fat,” she says. “When I since most animal protein conswitched over to a higher-protein diet and a lot more fat, I lifted more than ever before and broke a world record.” tains a fair amount of dietary fat. USOC’s Reimers feels a zero-fat diet is completely off the mark. “Don’t be fat-phobic,” she warns. “The complete avoidance of fat in the diet to minimize fat on the body will hinder gains in strength. Fat is an essential nutrient needed to make hormones and cells. If your diet completely lacks fat, your body won’t respond to your training.” What’s the bottom line? Reimers suggests that no power athlete eat less than 15% of his or her total calories from dietary fat, and amounts as high as 25% seem adequate. Reimers also notes that a lack of protein will inhibit growth and development of power. “Our bodies adapt to a lower protein intake by turning over cells less often. Basically, Basically, when you don’t have enough protein, your body enters a stagnant state — nothing happens.” What about those those who adhere to a 40/ 30/ 30 plan that prescribes prescribes 40% of your calories from carbs and 30% from both protein and dietary fat? Reimer sums it up this way: “Most people who think they follow a 40/ 30/ 30 / 30 plan are really really somewhere somewhere between between an extremely extremely unbalanced high-carb, zero-fat, low-protein diet and a genuine 40/ 30/ 30 ratio. And And that’s a pretty pretty good place place to be if you’re looking to show improvements in power or muscle growth, as it isn’t lopsided toward any one nutrient.”
D
Chris Aceto graduated summa cum laude from Springfield College in Massachusetts, earning a bachelor’s degree in health sciences. Aceto and his wife Laura Creavalle run three-day fitness weekend getaways in Maine and Florida. Florida. For more infor mation on his instructional books titled Championship titled Championship Bodybuilding and Bodybuilding and Everything You Need to Know About Fat Loss , Loss , call 207-934-7812.
Supplementation for Strength During the active-rest stage, drop all supplements with the exception of your multivitamin/mineral. During the power period, add back in the following: following: 5 –7 grams of creatine taken with your post-training meal; 7–10 grams of glutamine split before and after your training; and 3 grams of HMB, taking 1 1 ⁄ 2 grams before you get to the gym and 1 1 ⁄ 2 grams following your workout. Similarly, your protein and calorie needs won’t be as high in the active-rest stages. You You can use the same meal plans, but decrease your calories slightly by eating less protein as well as carbs since you’ll burn less glycogen and total calories. i f f R e November 1999 142 MUSCLE & FITNESS November
The ULTRA Meal Plan — Month 5 o a t i o G o l
R a
Each of the following 10 meals and five snacks
snack yields approximately 300 calories (37 grams of
20% Fat
yields a carbohydrate/protein/fat ratio of roughly 50/30/20. Each meal yields approxi-
30% Protein
mately 600 calories (75 grams of carbs, 45
carbs, 23 grams of protein and 6–7 grams of fat). 50% Carbs
grams of protein and 13 grams of fat) while each
MEALS
Cals als
Car Carb
3 eggs scrambled with 2 egg whites and 3 slices fat-free chee se 2 oz. oz. crea cream m of whea wheatt cere cereal al,, cook cooked ed top with 1 sliced banana
219 30 84 200 200 125
2.5 0.5 6 44 28
Totals
Breakfast Sandwich: 1 onion bagel 4 Tbsp. fat-free cream cheese 6 oz. flank steak, grilled 1 cup orange juice
658
Totals
610
Heat together: 6 oz. chicken breast, cut into strips 183 11 ⁄ 2 cups cooked rice 3 1 3 .5 1 cup frozen broccoli 62 2 Tbsp. low-sodium soy sauce 16 1 1 ⁄ 2 tsp. peanut oil 63 Totals
7.5 57 2 8
543.5
6 oz. swordfish, grilled 192.5 2 oz. cooked pasta 205 1 cup Zesty Tomato Sauce 117 (see “Cooking With Herbs,” p. p. 104) or a commercial low-fat sauce 1 small spinach salad w/ 10 1 Tbsp. low-fat dressing 35 Totals
“Roll Up”: 6 oz. canned tuna 2 Tbsp. low-fat shredded mozzarella cheese 2 9-inch-diameter flour tortillas 3 Tbsp. fat-free mayonnaise 1 cup shredded lettuce 1 apple Totals
6 oz. top round steak, grilled top with 1 1 ⁄ 2 cups diced potatoes, 1 small chopped tomato and 1 ⁄ 4 cup chopped onion 1 dinner roll Totals
47
0 42 22
Totals
Totals
11.5
36 5 6 2
5 .5 0 0 49
559.5
68
6.5 1 1
0 3 46
11.5
171 22.5
0 0.5
36 4
3 0.5
262 36 8 8 5 .2
46 9 2 21
6 0 0 .3
6 0 0 0
209 175 36.5 24 130 574.5
78.5
0 37 6.5 5.5 23.5 72.5
46.3
32 4.5 1.5 .5 4.5
9.5
9 1 0.5 0 2 43
3 .6 2 1 0 0.5 0.5
57.1
52.6 0 3 .5 3
69.5
7.1
3 .4 9 0 .5 0 .5
59.1
13.4
52 11 2 0 9
10 2 .5 16 1 8 .5 1 74
2 0 .5 2 8 .5 0 48
13
SNACKS
Cals als
Car Carb
Pro
Fat
1 ⁄ 2
155 81 40
27 2 10
5 16 0
3 1 0
Totals
276
2 cups low-fat milk 2 rounded Tbsp. whey protein 1 small banana
3 oz. deli turkey breast 2 slices Hear ty Bran bread 1 Tbsp. spicy mustard Shredded lettuce
24 1 21
91 18 4 13 4
1 35.5 1 1
Totals
85.5 24 14 4 8
33 0 107 100 81 288
6 0 .5 0 .5
15 6 0 0
0 6 31 2
21
39
6
1.5 0 0 0 23
30 8 1 16 38
7
3 2 1 0
18 0 5 0
15 12 24 2
4
24.5
38.5
261.5
Steel Pro Bar 1 cup low-fat milk 1 cup orange juice 4 rounded Tbsp. whey protein
21
16 8 0.5 46
292
3 oz. canned tuna 2 Tbsp. fat-free mayonnaise 1 pita pocket 2 slices tomato
Totals
214 4 0 .5 9 0 .5
39
345
Totals
560
0 0 62.5 7
605
cup oats, cooked 4 rounded Tbsp. whey protein 1 Tbsp. raisins 5.5
.5 0
24 1 81 2 6 8 .5 4 4 .5 635
Totals
2 2
73.3
“Pizza”: 2 English muffins, split, topped w / 266 1 ⁄ 2 cup Zesty Tomato Sauce and 58.5 1 ⁄ 2 cup cup lowlow-ffat moz mozzare zarell llaa chees heesee 90 4 oz o z. gr g rilled fl f lank st s teak, sl sliced th t hin, 15 1 5 0 .5 1 and ⁄ 2 cup chopped veggies 40
3 1 .5 0 0 7
33.5 7 5
3 9 .6 7.5 6 0 4
14
55.5
74.5
1.8 23 44 4 0.5 0.5
537
7 oz. red snapper, pan-seared in 2 tsp. olive oil 8 oz. baked yam 1 cup cauliflower, steamed
1 0 13 0
39 9 5.5 2 0
Totals
16
8 10 28 1
78
Heat together: 6 oz. fresh or canned shrimp 19 8 1 ⁄ 2 cup garbanzo beans 14 0 1 cup cooked rice 20 9 1 ⁄ 4 cup s alsa 16 2 Tbsp. bsp. shre shredd dded ed mozz mozzar arel ella la chee cheese se22 22.5 .5
15 0 0 0 1
47.5
74
637.5
Fat
1 8 .5 7 15 6 1
0 66 10 2 0
11 ⁄ 2 servings grilled lemon chicken (see “Cooking With Herbs,” p. 104) 219 8 oz. baked potato 252.5 4 Tbsp. fat-free sour cream 32 1 cup green beans, steamed 40 Totals
Pro
46 4 0 24
daily caloric value that’s approximately 250–500 calories above what you burn each day.
81
225 56 229 100
Mix and match meals and snacks to attain a total
1.5
6 3 0 1 25
4
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12.5 November November 1999 MUSCLE & FITNESS
143
The ULTRA Success Story
ULTRA: UL TRA: Made to Order Order
A
s the ULTRA System approaches its halfway mark and flocks of letters and e-mails continue to roll in, two things come to mind: 1) Many of you who have been dedicated to the program since its inception are reporting great gains in both bodybuilding and lifestyle. Congratulations! Keep up the good work, stick it out for the remaining months, and I promise you’ll be happy with the results! 2) If you haven’t been following the program exactly or this is your first introduction to UL ULTRA, TRA, let me welcome you to what appears to be a huge following of participants. To get started, you’ll want to take a picture of yourself now and complete a thorough fitness evaluation (refer to the July ’99 installment; check out out page 10 for back-issue information). information). As a reminder, M&F is running a reader contest in con junction with the ULTRA System. Here’s how it works: At the end of the program, send us copies of your quarterly fitness evaluations, photos and a letter detailing your most dramatic improvements in fitness and health. We’ll pick a handful of the most amazing physical transformations and lifestyle successes and feature them in a future issue of M&F along with a short bio of the winners. Good luck, and keep training smart, hard and with UL ULTRA TRA intensity!
hat would the “ultimate” workout be without ways for
W its users to manipulate certain variables to meet their
own wants and demands? Answer: Not optimal. That’s why we’ve included a list of some common training goals and how you can change this month’s workout to more closely meet your specific needs. Simply find the area you’d like to emphasize and make the necessary changes recommended. The more changes you make, the less specific this month’s training outcome will be, but that’s totally up to you. Also keep in mind that this is a periodized program; in other words, we’ve designed the core workouts to cycle intensities and training volume (sets x reps x load) so that you can reach peak performance. Constantly deviating from the main workout may yield less-than-intended results. 1) More Power: Since power is our focus this month, you really needn’t make any changes. If you’re looking for more advanced plyometric drills, however, check out High-Powered Plyometrics ( 1999 1999 ) or Jumping Into Plyometrics ( 2nd 2nd edition, 1998 ), both published by Human Kinetics. 2) More Muscle: This is great stimuli for increased growth, but if you can’t wait until next month’s growth phase, use the same exercises but decrease your rest periods between sets to 1 1 ⁄ 2 –2 minutes and increase your reps by by 4 –6 and weight weight by 10% 10% –15%. 3) Reduce Bodyfat/Weight: Using the same exercises, decrease your rest periods between sets to 45–90 seconds, increase your reps to 15 per set for all exercises and decrease the weight weight by 10% –15% for all of your weight training lifts. Also, include at least three extra days per week of 20-plus minutes of interval cardio training and eat 250–500 fewer calories than you expend per day. 4) More Strength: The major change here should be when you do the jump squat and push press; increase the weight weight by about 15% – 20% above prescription, prescription, lower the number number of reps and include 1– 3 extra sets for these exercises. 5) Better Cardio: Include at least three days per week of 20-plus minutes of either interval or constant-intensity cardio training; progressively increase your exercising heart rate with each session. 6) Greater Flexibility: Having a partner assist you in performing contract-relax flexibility exercises is an excellent way to increase your active range of motion. Just make sure that both you and your partner are well versed in the proper technique. 7) Time/Equipment Concerns: If you can’t squeeze about 1 1 ⁄ 2 hours of training five days a week into your busy schedule, or you simply don’t have access to some of the equipment necessary to perform the prescribed exercises, here are some options: • If time is a problem, perform days one and five on the same day, doing your plyometrics first and choosing only one ab exercise. Then, determine how many other days you can afford to train, and use those as your weighttraining days. If just one other day is all you have, go heavy; if two are available, make one heavy and the other light. • As far as equipment goes, this month requires only that you have access to a straight bar, some weight plates and a level, grassy area that’s at least 50 yards in length. If you can’t swing those, might I suggest getting off death row? f f i e R
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MUSCLE & FITNESS Novembe November r 1999
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
5
NEW EXERCISES THIS MONTH 1
2
1
2
Vertical Jump Stand erect with your feet just outside shoulder-width apart and your hands at your sides. Quickly bend your knees and extend your arms behind your body, then immediately explode upward and off the ground as high as possible, bringing your arms overhead. Upon landing, absorb the shock by crouching down. Repeat immediately.
i t n e d r A x e l A y b y a u Q c M n a t S f o s o t o h p e s i c r e x E
3
Seated Medicine-Ball Twist
Jump Squat
f f i e R
Begin as you would a standard barbell squat, but using significantly lighter weight. From the squat position, explode upward in a jumping motion so that in the up position your feet leave the ground. Don’t allow the bar to lose contact with your shoulders. When returning to the floor, use your legs as shock absorbers and return to the squat position. Repeat for reps.
This predominantly works your obliques and spinal erectors. Sit on the ground with your knees slightly bent, with a medicine ball or similar object, such as a small dumbbell, positioned directly behind you. Twist your torso and pick up the ball with both hands, and then twist in the opposite direction and set the ball behind you. Immediately twist to the other side, pick up the ball and repeat. Don’t push the ball so it rolls to the opposite side; it should be positioned directly behind your back. After reps, switch directions and repeat.
Four Corners
(not pictured)
Set up four cones or markers about 5 –10 yards apart, forming a square. Beginning at one corner, sprint straight ahead to the next cone, immediately side shuffle to the left cone, backpedal to the next cone, side shuffle back to the starting point and then immediately sprint straight ahead for 20 yards. Walk back to the starting point and repeat until you finish the set.
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November November 1999 MUSCLE & FITNESS
145
NEW EXERCISES THIS MONTH Drop Push This primarily works your chest, triceps and shoulders. Begin as you would a push-up, but with both hands positioned about 6 – 8 inches above above the ground using a medicine ball. Bring your hands off the ball and out, catching yourself as you descend toward the ground. Absorb the impact by going into the down position of a push-up, then explode off the ground and place your your hands back back up on the ball. Repeat immediately.
1
2
4
3
1
Alternate Leg Bound
3
The goal here is distance and height. Beginning on your right leg, jump forward and up as far as possible, landing on your left foot. Immediately repeat, bounding with your left leg and landing on your right. That’s one rep.
5
2
4
146
MUSCLE & FITNESS Novembe November r 1999
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
5
1
Overhead Medicine-Ball Crunch With your heels about 3 feet away from a solid wall and your knees slightly bent, lie on your back and extend your arms behind your head, holding a medicine ball or slightly deflated basketball with both hands. Keeping your arms fully extended overhead, perform a crunch and throw the ball against the wall with both hands. Catch the ball with extended arms and slowly return to the starting position by keeping your abdominals tight. Repeat.
2
1
Speed Side Side Hop/ Sprin Sprintt This exercise builds explosiveness and lateral mobility and stability. Hop up and sideways as high and far as possible, tucking your legs during flight. Absorb the shock by landing squarely on both feet and crouching into a bent-knee position, then immediately hop back to the starting position. That’s one rep. After your last rep of each set, sprint forward as fast as you can for 20 yards.
2
3
Spee Sp eed d Bo Box x Ju Jump mp
4
(pictured on page 148)
Your main objective is quickness. Stand about 6 inches behind a fixed platform (with a nonskid surface), its height varying according to your skill level (higher if you’re more experienced). Leap atop the platform, landing on the balls of your feet, then quickly drop back to the ground and repeat immediately. 1 ⁄ 4 Walk
/ 1 ⁄ 4 Sprint
3
5
10-Y 10Yard-L ard-Line ine Drill
(not pictured) pictured)
Place a marker at a starting line and at 10- , 20- and 30-yard marks. From the starting line, sprint to the 10-yard line, reach down and touch the line, sprint back to the starting line and touch it, then immediately repeat for the 20- and 30-yard marks. This is one rep. Take a 45 – 60 -second rest rest and repeat until you complete complete the set.
(not pictured)
On a track, walk the curves and sprint the straightaways. Two straightaways and curves is one rep.
➔ November November 1999 MUSCLE & FITNESS
147
ACTIVE REST
8 / 8 / 8 indi indic cates 3 sets of 8 reps; 8–1 8–10 0 / 8–1 8–10 0 / 8 –10 is 3 sets of 8 –10 reps
Weeks 1 & 5 Training Guide: No gym work during these weeks; get outside or on the courts and participate in athletic events other than bodybuilding. Do some sporting activity such as basketball, tennis, mountain biking or swimming 3 – 4 times each week, and exercise for at least 30 minutes a session. The primary goal is to have fun, restore your energy reserves and get away from hardcore lifting for a short while so that when you return to it, your body will be better prepared to train hard.
POWER
Week 2 Sets per Exercise: 3 Reps: Plyometrics: 8 Weight Training: 8 Speed/Agility: 2 – 4 Rest Between Sets: As needed for maximal effort but not to exceed five minutes. Training Training Guide: Focus on learning proper form and technique, and developing balance and reaction time in all plyometric, speed/ agility and weight-training exercises.
D A AY Y 1 Warm-up: 1-mile jog, jog/walk or fast walk Stretch: Low back, quads, glutes, hamstrings, hip flexors, adductors (inner thigh), calves, chest, rear delt/upper back, triceps WEEK
2
3
75% effort
100 % effort
4 100 % effort
PLYOMETRICS 8 / / 8 / 8
8 – 1 0 / 8 – 10 / 8 – 10
Seated MedicineBall Twist
8 / 8 / 8
8 – 10 / 8 –10 / 8 – 10
Drop Push
8 / 8 / 8
8 –10 / 8 –10 / 8 – 10
Vertical Jump
8 –10 / 8 –10 / 8 – 10
Alternate Leg Bound
8 – 10 / 8 – 10 / 8 – 10
Speed Box Jump
8 – 10 / 8 – 10 / 8 – 10
Speed Side Hop / Sprint
8 – 10 / 8 – 10 / 8 – 10
PLYOMETRIC ABS Over Overhe head ad Medi Medici cinene- 8 / 8 / 8 Ball Crunch
8 –10 / 8 –10 / 8 – 10
8 – 10 / 8 – 10 / 8 – 10
Cool-down: Repeat warm-up stretching routine
BOX JUMP
Week 3 Sets per Exercise: 3 – 4 Reps: Plyometrics: 8 –10 Weight Training: 6 – 8 Speed/Agility: 4 – 6 Rest Between Sets: As needed for maximal effort but not to exceed five minutes. Training Guide: Give 100% maximal effort during each repetition of all exercises. As you increase the weight with each set, decrease the number of reps for all weight-training exercises, stopping at least 6 – 8 reps short of failure. Your goal is to decrease your reaction time — the time it takes you to go from one rep to the next, in all plyometric, speed/agility and weight-training exercises.
Week 4 Sets per Exercise: 3 – 4 Reps: Plyometrics: 8 –10 Weight Training: 4 – 8 Speed/Agility: 6 – 8 Rest Between Sets: As needed for maximal effort but not to exceed five minutes. Training Guide: Again, focus on decreasing your reaction time between reps, and give 100% effort on each rep of all exercises. Increase the weight and decrease your reps with each set of all weight- training exercises, stopping at least 6 – 8 reps short of failure. 148
MUSCLE & FITNESS November November 1999
(Exercise description on page 147)
Rules this month:
1
Workout intensities are based on a percentage of your one-rep max (or 1RM). If you don’t know your 1RM for a particular exercise, guesstimate. If you can’t complete the prescribed number of repetitions using proper form, adjust the weight accordingly.
2 3 4
Precede the first exercise of a given bodypart with 1 – 2 warm-up sets — do 12– 12 –15 reps with a weight that represents about 20% – 30% of your 1RM. Then, if need be, increase the weight by about 10% –15% for another 6 – 8-rep warm-up set. Don’ Don’t count these sets as part of your workout. When stretching, perform all stretches for 2 – 4 sets, holding each stretched position for 15 – 30 seconds — don’t bounce. You bounce. You can find descriptions of the prescribed stretches in the pullout chart in the October 1999 issue. Perform all plyometric and speed/agility drills on a level, grassy surface; don’ don’t do these exercises on concrete or other hard surfaces.
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H How to fill in: Write your weight used (%1RM) in the spaces provided.
5
POWER CLEAN reps: 8 / 8 / 8 100 /____ 110 /____ 115 Day 2: 50 – 50 – 55% 1RM ____
D AYS 2, 4, 6 Warm-up: 10 –15-minute –15-minute bike ride at about 65% of your maximum heart rate ( MHR MHR ) (to find your MHR subtract your age from 220 and multiply by 0.65) Stretch: Low back, quads, glutes, hamstrings, calves, internal shoulder rotators, external shoulder rotators, triceps WEEK
2
3
4
WEIGHT TRAINING
POWER CLEAN
reps:
8 /
8 / 8
8 / 8 / 6 / 6
8 / 6 / 6
/ 4
Day 2: 50–55% 1RM 1RM ____ ____ /___ /____ _ /__ /____ __
55 – 55 – 60%
____ /____ /____ / ____
60 – 60 – 65%
____ /____ / ____ /___ / _____ /____ /__ __
Day 4: 55 – 1RM ____ ____ /___ /____ _ /__ /____ __ 55 – 60% 1RM
60 – 60 – 65%
____ /____ /____ / ____
65 – 65 – 70%
____ /____ / ____ /___ / _____ /____ /__ __
Day 6: 60 – 1RM ____ ____ /___ /____ _ /__ /____ __ 60 – 65% 1RM
65 – 65 – 70%
____ /____ /____ / ____
70 – 70 – 75%
____ /____ / ____ /___ /_ ____ /____ /__ __
JUMP SQUAT
reps:
8 / 8
/ 8
8 / 8 / 6
8 / 6 / 6 / 4
Day 2: 50 – 1RM ____ ____ /___ /____ _ /__ /____ __ 50 – 55% 1RM
55 – 55 – 60%
____ /____ /____
60 – 60 – 65%
____ /____ / ____ /___ /_ ____ /____ /__ __
Day 4: 55 – 1RM ____ ____ /___ /____ _ /__ /____ __ 55 – 60% 1RM
60 – 60 – 65%
____ /____ /____
65 – 65 – 70%
____ /____ / ____ /___ /_ ____ /____ /__ __
Day 6: 60 – 1RM ____ ____ /___ /____ _ /__ /____ __ 60 – 65% 1RM
65 – 65 – 70%
____ /____ /____
70 – 70 – 75%
____ /____ /_ ___ /___ /_ ____ /____ /__ __
PUSH PUSH PRESS PRESS
reps: 8 / 8
/ 8
8 / 8 / 6
8 / 6 / 6 / 4
Day 2: 50 – 1RM ____ ____ /___ /____ _ /__ /____ __ 50 – 55% 1RM
55 – 55 – 60%
____ /____ /____
60 – 60 – 65%
____ /____ /_ ___ /___ /_ ____ /____ /__ __
Day 4: 55 – 1RM ____ ____ /___ /____ _ /__ /____ __ 55 – 60% 1RM
60 – 60 – 65%
____ /____ /____
65 – 65 – 70%
____ /____ /_ ___ /___ /_ ____ /____ /__ __
Day 6: 60 – 1RM ____ ____ /___ /____ _ /__ /____ __ 60 – 65% 1RM
65 – 65 – 70%
____ /____ /____
70 – 70 – 75%
____ /____ / ____ /___ / _____ /____ /__ __
ABS
Hanging Leg Raise
1 5 / 15 1 5 / 15 15
Full -Range Crunch
15 / 1 5 / 1 5
Lying Leg Raise
15 / 1 5 / 1 5
Cool-down: Repeat warm-up stretching routine
Next Month in ULTRA
AY Y 5 D A Warm-up: 1-mile jog, jog/walk or fast walk Stretch: Low back, quads, glutes, hamstrings, hip flexors, adductors, calves
WEEK
2
3
4
75% effort
100% effort
100% effort
4–6 /4–6 /4– 6
6–8 / 6–8 /6– 8
SPEED SPEE D / AGI AGILITY LITY DRILLS DRILLS ⁄ 4 Walk / 1 ⁄ 4
1
Sprint 2 – 4 / 2 – 4 / 2 – 4
10-Yard-Line Dr Drill
2 – 4 / 2 – 4/2– 4
4–6 /4–6 /4– 6
6 – 8 / 6 –8 / 6– 8
Four Corners
2 – 4/2 – 4/2– 4
4–6 / 4–6 /4– 6
6–8 / 6–8 / 6– 8
15 /15 / 15
15 /15 /15
15 /15 / 15
ABS
Bicycle Crunch (reps to each side)
Cool-down: Repeat warm-up stretching routine
D AYS 3, 7
—
REST
Ning more rapidly, it’s time to
ow that your muscles are fir-
build on what you’ve learned . . . literally! Our co-pilot for this one was easy — 1998 Mr Olympia Ronnie Coleman. Chris Aceto has gathered one of the most well-respected and brilliant minds in nutrition — Gail E. Butterfield, PhD, RD, FACSM, director of sports nutrition at Stanford University Medical Center and vice president of the American College of Sports Medicine — to discuss the importance of calories and bodybuilding success. Until then, train hard and train smart! See ya next month!
November November 1999 MUSCLE & FITNESS
149
