Delite training guide
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Transcript of Delite training guide
DUC DeliteTraining Guidelines
As advised by Coach Rich and Coach JovinOur Road to CCWC 2016
#DeliteDreamsBig
THURSDAY Example of a Weekly Training Plan Examples for aerobic/cardio training: running, biking, swimming, hiking, rowing erg, individual paddling, basketball (or any sport where you move a lot), combination of any of the above etc.
Weights 2 3x 10 or 3x 20 Deadlifts Dumbbell press Lat pull down or Pull ups Military Press Upright Row Leg curls Standing Calf Raises *If you don’t have time even just doing one set helps
Body Weights: 3x 10 or 3x 20 Squat/one legged squat Pushups or incline pushups Single leg deadlift or lunges Chin ups or incline pull up with overhand grip Dips Incline pull up with underhand grip Standing Calf raises
MONDAY FRIDAY Weights 1 3x10 or 3x20 Bench Press Seated Row Tricep Pullover Bicep Curls Squats Leg Curls Seated Calf raises *If you don’t have time even just doing one set helps
Body Weights: 3x10 or 3x20 Squat/one legged squat Pushups or incline pushups Single leg deadlift or lunges Chin ups or incline pull up with overhand grip Dips Incline pull up with underhand grip Standing Calf raises
Off (stretching and/or core exercise is good if you have time)
TUESDAY SATURDAY Paddle If you can’t make practice do aerobic training on your own
Paddle
WEDNESDAY SUNDAY Off (stretching and/or core exercise is good if you have time)
60 min cardio- Even a brisk walk is better than nothing
3x
10 re
ps
Wee
k 1
Wee
k 2
Wee
k 3
Wee
k 4
Day
1
Ben
ch P
ress
Seat
ed R
ow
Tric
ep P
ullo
ver
Bic
ep C
urls
Squa
ts
Leg
Cur
ls
Seat
ed C
alf r
aise
s
Day
2
Dea
dlift
s
Dum
bbel
l pre
ss
Lat p
ull d
own
or P
ull u
ps
Mili
tary
Pre
ss
Upr
ight
Row
Leg
curls
Stan
ding
Cal
f Rai
ses
Bench Press 5 points of contact: head, back, butt, and each foot
Seated Row
Barbell/dumbell Pullover: keep arms slightly bent throughout
Bicep Curls
Visual Guide - Day 1 Weights
Squats Another video for fun Hips do not have to go below knees if it makes you uncomfortable
Leg Curls Can do single leg with other leg in air if two legs is too easy
Seated Calf raises
#DeliteDreamsBig
Dumbbell Press
Pull Up or Lat Pulldown
Military Press
Upright Row The example of close grip in the video is what we are looking for You can go a little higher than is shown in the video, but don’t go up to the neck.
Visual Guide - Day 2 Weights
Deadlifts
Leg Curls
Standing Calf Raises
#DeliteDreamsBig
Pushups Feet can be together or shoulder width apart
Pull Up or Incline Pull Up They call it inverted row in the video, but it is the same thing
Lunges Do not let knee of front leg go in front of toes
Dips
Body Weights & Core Workout
#DeliteDreamsBigSquats Can find extra weight if needed. Can hold hands in (like the video) or out.
Incline Pull up with underhand grip Same thing as the incline pull up, but with palms facing towards you
Standing Calf Raises Find a step or curb on the playground to perform
Core workout:Dynamic (moving) aim for 50 reps each exercise or perform reps for 1 minute each exercise:CrunchesRussian twistsFroggy crunchesPenguinsScissor kicksSuperman hold for 3 seconds each rep
Squat/one legged squatPushups or incline pushupsSingle leg deadlift or lungesChin ups or incline pull up with overhand gripDipsIncline pull up with underhand gripStanding Calf raises
Static (holding) aim for 1 minute each exercise:PlankSide PlankOther Side PlankLazy BoyGlute Bridge