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MT – Maximum Strength Training

Posted by TRIMORE Fitness on March 17, 2008

Purpose: Transition from light loads and high reps of the AA phase to the heavy loads and low reps of the MS phase.

Frequency: 2-3 times per week. Phase Length: 2 weeks.

Equipment: Either free weights or machines. Free weights are preferable.

Load/Resistance: Use loads that allow only 10-15 reps. Increase resistance
carefully each week.

Sets: 3-4 Reps: 10-15 Recovery between sets: 1.5-3 minutes.

Important: During recoveries stretch muscle group just worked before starting next exercise.

Speed: Slow to moderate emphasizing form.

Progression: Complete all sets of each exercise before starting second exercise. The first set of each exercise is the lightest.

Warm-Up: Warm-up aerobically such as on a treadmill, stationary bike/trainer or jumping rope easily for 5-10 minutes.

Exercises: In order of completion:
1. Hip extension (squat, step-up, or leg press)
2. Seated row
3. Crunches/abdominals ( choice of exercise, 20-30 reps with light load)
4. Personal weakness (hamstring curl or knee extension, 20-30 reps with
light load)
5. Standing straight-arm lat pull down

Cool Down: Cool down for 5-10 minutes spinning at 90+ rpm in light gear/resistance.

By: Joel Friel