Weight Lifting Session for Fun


OK, so here is the lifting session I have been doing about twice a week for my legs and jumping power. I fit my training in between my personal training clients, so I do it fast with as little rest as I can cope with. The lifting I will complete with in about 40 min max. For warm-up I do 2000m rowing or 10 min X-trainer, also 1 min petella (knee cap) massage each leg. Due to my weight lifting shoes being lost in the post to Norway (very upset as they were signed by Steve Smith, UK high jump record holder), I only use regular trainers and no wrist straps. My goal is to clean 100+ kg before I am 30 yrs old at the end of August 2009. Then my session, at 75 kg body weight, is:

Barbell complex 20 kg 1 set of 10 reps
Over head full squat 20 kg 1 x 10

Clean:
60 kg 1 x 8
80 kg 1 x 4
85 kg 1 x 3
95 kg 1 x 2

Full Squat (fast acceleration all the way up)
40 kg 1 x 10
60 kg 1 x 10
80 kg 1 x 10

90º Squat
100 kg 1 x 10
120 kg 1 x 10

Full Squat Wide Stance (fast acceleration all the way up)
60 kg 1 x 10
40 kg 1 x 10

Calf Raises From Step (fast and full range – 30 sec rest)
60 kg 1 x 20
80 kg 1 x 20
100 kg 1 x 20
80 kg 1 x 20
60 kg 1 x 20

15 min X-Trainer + Physio Ball sit-ups 10 kg x 100 reps

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About Simon Hunt

As a professional for over 15 years with a strong academic background, Simon has developed dynamic style of personal training. Effective, functional training routines, tailored towards your personal health and fitness goals are what he loves to work towards. This style of training is based around a wealth of experience that includes, working with numerous World and Olympic athletes, developing Norwegian sport champions, preventing heart problems and other diseases through exercise as a medicine, as well as countless private clients. www.sihunt.wordpress,com www.youtube.com/user/SiHunt As professional athlete and personal trainer, i have over 24 years experience in athletics where my expertise lie in the jump events and sprints. I also have knowledge of basketball and gymnastics. I have 15 years experience working as personal trainer 6 of which as an exercise physiologist training heart patients, ranging from angina to transplant, as well as many other specialised conditions i.e. diabetics etc.
This entry was posted in Athletics, Exercise, Fitness, High jump, Long jump, My training sessions, Plyometrics, Strenght and Conditioning, vertical, Vertical power, Weight lifting. Bookmark the permalink.

2 Responses to Weight Lifting Session for Fun

  1. Simon Hunt says:

    So success as I cleaned 100kg easily, last month, for 2 reps with a powerlifting bar and no shoes….. ‘Next’!

    Like

  2. jump program says:

    Wow Mr. Hunt. thats great. I also do series of trainings like squat and box jump and even lunges for my lower body.

    Like

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