Nietzsch Factor Off-Season Training. Post your training logs and any other messages below. Recent posts are at the top of the page, so you can find the original posts by scrolling down or using the links on the right. To post login is nftrain and password is nietzsch; from there you can create a new post. Make sure to sign your name at the bottom of each post, "republish" the blog, and logout when you're done.

Wednesday, June 07, 2006

Lifting Workout

Below is a pretty straight-forward, comprehensive lifting program. If you have not lifted regularly in a while, or ever, start slowly, and seek advice. You will notice that this is relatively high-rep and thus you will not be maxing out very much, if ever. Instead, start at a level you are comfortable with and add a bit of weight between sets. Remember, the goal of lifting for ultimate is to improvie explosiveness and prevent injury, not to bulk up.

Many of these lifts are common, so I haven't described them. If you are unsure of how they are done, you can google them or ask someone at the gym. Again, there is a fair amount of room for maneuvering within this program - for instance calves or squats can be done with free weights or a machine; find what works best for you and - most importantly - what you are comfortable with. That said, don't skimp - do all the sets, even if you have to go back down in weight or reps on the later sets. And do it in order - there's a reason that box jumps follow leg curls.

#1 Warm-Up: 100 hits jumprope or 10 mins light bike

#2 Core Workout

#3 Workout Routine:
1) power pull from floor (4x5reps) / superset with dumbbell squat jumps (3x8reps)
2) squat (3x10reps) / superset with leg extensions (2x10)
3) bench press (3x10)
4) pull-ups (3x6)
5) smith shoulder press (3x10)
6) tricep straight bar pulldown (2x12)
7) barbell bicep curl (2x12)
8) leg curls (2x12)
9) box jumps (3x8)
10) wrist rollers (4x up/down)
11) reverse back extension (2x15)
12) calves (3x12 with 30seconds of bouncing after the last rep)

#4 STRETCH!

7 Comments:

Blogger Xiaozhengm 520 said...

2015-10-17 xiaozhengm ]
michael kors outlet
Louis Vuitton Outlet Factory Online
Michael Kors Outlet Discount Purses Online
Air Jordan 3 "Infrared 23"
louis vuitton outlet stores
Jordan Retro 8 Playoffs
michael kors bags
michael kors uk
Christian Louboutin Outlet Authentic Sneakers Online
Air Jordan Shoes For Women And Men
cheap ugg boots
Louis Vuitton Backpack Purse
UK Louis Vuitton Handbag Outlet
louis vuitton outlet
michael kors outlet online
michael kors outlet
nike free run 2,nike free runs,nikes,nike air max 95,nike high tops,air force 1,nike pegasus
ugg boots
oakley sunglasses,oakley vault,prescription sunglasses,polarized sunglasses,aviator sunglasses,spy sunglasses,oakleys,oakley canada,cheap oakley sunglasses,oakley frogskins,oakley holbrook,cheap sunglasses,wayfarer sunglasses,oakley standard issue,fake oakleys,oakley glasses,oakley.com,oakley prescription glasses,oakley goggles,sunglasses for men,oakley gascan,oakley store,oakleys sunglasses
Toms Shoes Sale Clearance
ralph lauren uk
canada goose jackets
louis vuitton outlet stores
coach factory outlet
michael kors outlet
Hollister Shirts For Women
Michael Kors Outlet Online USA Stores
Red Bottom Shoes Christian Louboutin
Authentic Louis Vuitton Handbags Outlet
canada goose outlet

7:53 PM

 
Blogger oakleyses said...

michael kors outlet online, louis vuitton outlet, michael kors outlet online sale, gucci handbags, replica watches, louis vuitton handbags, ray ban sunglasses, burberry outlet online, polo ralph lauren outlet, christian louboutin outlet, cheap ugg boots, tory burch outlet online, cheap ugg boots outlet, ray ban outlet, michael kors handbags, louis vuitton outlet online, oakley vault, michael kors outlet, nike air max, cheap oakley sunglasses, nike outlet, polo ralph lauren, oakley sunglasses, replica watches, louis vuitton, ray ban sunglasses, michael kors outlet store, oakley sunglasses, red bottom shoes, prada handbags, chanel handbags, tiffany and co, kate spade outlet online, ugg boots clearance, prada outlet, nike air max, longchamp handbags, ugg outlet, christian louboutin, jordan shoes, nike free, longchamp outlet online, christian louboutin shoes, longchamp outlet, burberry outlet online, cheap oakley sunglasses

5:59 PM

 
Blogger oakleyses said...

michael kors uk, hollister uk, lululemon outlet online, abercrombie and fitch, air max pas cher, true religion outlet, ralph lauren pas cher, coach purses, burberry pas cher, ray ban pas cher, vans pas cher, nike blazer pas cher, michael kors outlet online, scarpe hogan, michael kors canada, air jordan, true religion outlet, tn pas cher, nike air max, longchamp pas cher, guess pas cher, coach outlet, sac vanessa bruno, air max, hermes pas cher, nike air max, kate spade outlet, nike free pas cher, true religion, nike roshe, converse pas cher, replica handbags, nike roshe run, oakley pas cher, ray ban uk, nike air force, mulberry uk, north face, longchamp, louboutin, michael kors, north face pas cher, true religion jeans, hollister, timberland pas cher, lacoste pas cher, nike free, ralph lauren uk, new balance pas cher, coach outlet store online

6:01 PM

 
Blogger oakleyses said...

timberland boots, ipad cases, new balance outlet, s6 cases, soccer shoes, abercrombie and fitch, reebok shoes, chi flat iron, north face jackets, nfl jerseys, nike roshe, oakley, birkin bag, herve leger, jimmy choo shoes, p90x workout, iphone cases, beats headphones, iphone 5s cases, babyliss, ghd, nike trainers, baseball bats, insanity workout, instyler ionic styler, north face jackets, nike air huarache, iphone 6 cases, hollister, mcm handbags, valentino shoes, nike air max, iphone 6s plus cases, louboutin, hollister clothing store, iphone 6 plus cases, celine handbags, giuseppe zanotti, ralph lauren, longchamp, lululemon outlet, wedding dresses, mac cosmetics, asics shoes, iphone 6s cases, soccer jerseys, mont blanc pens, vans outlet, bottega veneta, ferragamo shoes

6:01 PM

 
Blogger oakleyses said...

louis vuitton uk, canada goose, pandora jewelry, sac lancel, canada goose outlet, doke gabbana outlet, sac louis vuitton, pandora uk, pandora jewelry, barbour, canada goose, moncler, moncler outlet, coach outlet, moncler, louis vuitton, pandora charms, canada goose pas cher, ugg soldes, juicy couture, wedding dress, supra shoes, moncler, louis vuitton canada, ugg, converse shoes, air max, ugg boots, barbour jackets, uggs canada, ray ban, moncler, montre femme, canada goose, marc jacobs handbags, replica watches, ugg, links of london uk, juicy couture outlet, moncler, thomas sabo uk, toms outlet, hollister canada, canada goose outlet, louis vuitton pas cher, gucci, swarovski uk, moncler outlet, karen millen, moncler, abercrombie, converse, swarovski jewelry

6:02 PM

 
Blogger Richika Sarkar said...

It is nice post
Visit Links:
Packers and Movers Mumbai
Packers and Movers Andheri
Packers and Movers Airoli
Packers and Movers Borivali
Packers and Movers Bandra
Packers and Movers Kalyan
Packers and Movers Kharghar
Packers and Movers Kandivali
Packers and Movers Thane

Home Shifting
Vehicle Shifting
Storage
Corporate Shifting

12:00 AM

 
Blogger chenmeinv0 said...

louboutin outlet
cheap rolex watches
canada goose outlet
burberry scarf
spurs jerseys
ugg boots outlet
michael kors outlet clearance
louis vuitton handbags
uggs sale
gucci outlet online
chenyingying20161207

10:50 PM

 

Post a Comment

<< Home