Unconventional Athletes Issue 5
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Pre-Fatigue Sets TO be done for the reps<br />
specified 1 minute rest between sets<br />
(after exercising both arms)<br />
Exercise WT Reps Sets<br />
Mills 20 10 4<br />
Front Swipes 20 10 4<br />
Gama Cast 20<br />
10 4<br />
WORK SETS: 1 MINUTE REST BETWEEN SETS<br />
Mills 25 AMRAP 30 sec 4<br />
Front Swipes 25 AMRAP 30 sec 4<br />
Gama Cast 25<br />
AMRAP 30 sec 4<br />
This is now your Base Power Program. Good form is important to reduce the chance of injury.<br />
I practice quite often on my ‘off’ days doing up to 150 reps with a much lighter weight to get<br />
the feel of an exercise. This ensures proper form when the heavier weights are used. Once you<br />
are able to perform the above workout getting 7-8 reps for ALL 4 Work Sets, take away one<br />
Pre-Fatigue Set and add one more Work Set for the next workout. Do this until you can get<br />
full 8 AMRAP reps for all 5 Work Sets in 30 seconds. Now reduce to 2 Pre-Fatigue Sets and go<br />
to 6 Work Sets until 8 reps is reached again, then pat yourself on the back and begin over with<br />
the Base Program. This round of Pre-Fatigue Sets will be the weight you used in the previous<br />
Work Sets but for 4 sets of 10 and the Work Sets will add 5 pounds. Look how far you’ve come!<br />
Give these club training exercises a try in your next workout. Develop the bit of skill needed to<br />
build a solid foundation, then adapt the exercise as you progress to challenge yourself.<br />
Keep it interesting and reap the benefits of solid full ROM body power, you won’t be<br />
disappointed!<br />
ISSUE 5 VOLUME 1 Page 57
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