Phase 1 - Week 1-3 (1-8)
Section A (Tue, Thurs, Sat) (Lower extremity)
0. Warm-up (cardio-exercise and stretch)
1. Regular Squat 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time, 0-10 min (30 sec rest each)
2. Front Lunges 5 sets ( " ) Elapsed time; 10-20 min ( " )
3. Knee extension 5 sets (20-60%, 15-70%, 10-80%, 10-80% with sigle lege eccentric contraction each sides x 2) Elapsed time; 20-30 min ( " )
4. Knee flexion 5 sets ( " ) Elapsed time; 30-40 min ( " )
5. Hip Adduction 5 sets (20-60%, 15-70%, 10-80%, 15-70%, 20-60%) Elapsed time, 40-50 min ( " )
6. Hip Abduction 5 sets ( " ) Elapsed time; 50-60 min ( " )
7. Calf raises 5 sets x 20 Elapsed time; 60-70 min ( " )
8. Back extension 3 sets without weight (as much as you can each time)
9. Cool-down (mild cardio-exercise and stretch)
* Increase 1~10 lbs every week!!
Section B (Mon, Wed, Fri) (Upper extremity) --- You can do this section over the the entire time of training period.
0. Warm-up (cardio-exercise and stretch)
1. Bench press 3 sets (10-80%, 5-90%, 1-100%, 5-90%, 10-80%) Elapsed time; 0-5 min (1 min rest each)
2. Seated row 3 sets ( " ) Elapsed time; 5-10 min ( " )
3. Bent-over rows 3 sets ( " ) Elapsed time; 10-15 min ( " )
4. Lateral raise 3 sets ( " ) Elapsed time; 15-20 min ( " )
5. Ticeps kick back 3 sets ( " ) Elapsed time; 20-25 min ( " )
6. Arm curls ( Zottoman curls) 3 sets ( " ) Elapsed time; 25-30 min ( " )
7. Sit-ups 3 sets x 20-80% Elapsed time; 30-35 min ( " )
8. Cool-down (mild cardio-exercise and stretch)
* Increase 1~10 lbs every week!!
Phase 2 - Week 4-6(9-16)
Section A
0. Warm-up (cardio-exercise and stretch)
1. Squat 3 sets ( 10-80%, 5-90%, 1-100%, 5-90%, 10-80%) Elapsed time; 0-5 min ( 1 min rest each)
2. Leg extension 3 sets ( " ) Elapsed time; 5-10 min ( " )
3. Back squat 3 sets ( " ) Elapsed time; 10-15 min ( " )
4. Split squat 3 sets ( " ) Elapsed time; 15-20 min ( " )
5. Front Lunge 3 sets ( " ) Elapsed time; 20-25 min ( '' )
6. Side Lunge 3 sets ( " ) Elapsed time; 25-30 min ( '' )
7. Knee extension 3 sets ( " ) Elapsed time; 30-35 min ( '' )
8. Knee flexion 3 sets ( " ) Elapsed time; 35-40 min ( " )
9. Hip Adduction 3 sets ( " ) Elapsed time; 40-45 min ( " )
10. Hip Abduction 3 sets ( " ) Elapsed time; 45-50 min ( " )
11. Toe raise 3 sets ( " ) Elapsed time; 50-55 min ( " )
12. Back extension 3 sets ( " ) Elapsed time; 55-60 min ( " )
13. Cool-down (mild cardio-exercise and stretch)
*Increase 1~10lbs every week!!
