Strength Training For Masters Athletes: Coach Paul & Kevin:-
Dynamic Warm-Up: Jumping Jacks, Side Lunges+Multi Directional Lunges, Half Squat Stance (60secs hold), Single Leg Toe Touches, Woodchopper Swings
(Note: Today concentrated on Building Up Strength again after long lay off but with few Exercises, for "Adaptation")
1. Dead Lift:- Barbell (20kg)x2sets,(40kg)x2sets (Kevin: After each set KneeTuck Jumps/Half Squat Jump-Ups)
2. Bench Press:- 1 set x 20reps x 5Weight slabs, 1 set x 15reps x 7 Weight slabs, 1 set x 10reps x 9 Weight slabs, 1 set x 8reps x 11 Weight Slabs
3. Half Squats With BarBell:- 2 sets x 20reps x Freehand Barbell (warm up), 2sets x 10reps x 20kg, 2sets x 10reps x 30kg, 2sets x 10reps x 40kg
4. Inclined Abs Exercise:- Warm Up 1 set x 10-15reps (with Twist), + 2 more sets
5. Freehand Mirror Arm Swing (Kevin): 3 sets x 10-30reps)
Track Training After Strength: 6-10 x 200m (Recovery: walk 100m ie. about 90secs)
Timings(approx): 45secs,45secs,43secs,39secs,38secs,37secs,Kevin Continued:36secs,35secs,35secs,34secs
Coach Shathik's Training on Track: 8 x 400m (Recovery: 90secs)
Warm Down: Jog/Walk-2-3laps of 400m track.
Exercises: Strength&Flexi (esp on the specific areas)
