Strength Training Program

Name: Indonesia rowing B Week: 24-27

Mesocycle: High altitude Begins Mon: 10-06-2024
Focus: General Strength/Strength maintenance
Test Results Predicted % of 1 RM Goals
Exercise 3RM 1RM 95% 90% 85% 80% 75% ## 65% ## 55% 50% 45% 40% 35% ## Exercise 3RM 1RM Special Notes:
3RM Squat 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Squat 0 0 RiR = Reps in reserve
3RM Deadlift 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Deadlift 0 0 Tempo = total sec over eccentric, concentric or isometric phase in a movement
3RM Bench Press 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Bench Press 0 0 Rest = is resting time in between the sets
3 RM Chin Up 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3 RM Chin Up 0 0
3RM Bench Pull 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Bench Pull 0 0
1RM Power Clean 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1RM Power Clean 0 0
Double Leg Jump 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Double Leg Jump 0 0
Vertical Jump 0 Vertical Jump 0 0

ds per rep (concentric phase always as fast as possible )

Session 1 Approx Time: mins Approx Time: mins Approx Time: mins Approx Time: mins
24
Workout type: 11-06-2024
Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
# Type Exercises Actual Weight Actual Weight Actual Weight Actual Weight
1 Ergo 5'
Warm Up / Prehab

2 Stick overhead lunge 10 10 10 10

circuit

3 Stick overhead reverse lunge 10 10 10 10

4 BB overhead squat 10 10

5 Squat jumps 5 5

Reps 8/8 8/8 8/8

Landmine SL RDL 3 3 3
1 RIR

Tempo: 201 Rest 2'

Reps 8/8 8/8 8/8
Plate (2) walking lunges
2
RIR 3 3 3
Tempo: 201 Rest 3'
Reps 8/8 8/8 8/8

Single arm landmine row

3
RIR 3 3 3

Tempo: 102 Rest 90"

Reps 8 8 8
Plate on back push-ups
4a
Superset

Tempo: 201 Rest 60" RIR 3 3 3

Reps 8 8 8
Plate (2) Bent over fly's
4b RiR 3 3 3

Tempo: 102 Rest 60"

Reps 50M 50M 50M 50M
Plate (2) farmers walk
5a
Superset

Tempo: walk Rest 60"

Reps 12 12 12 12
L-sit shoulder press
5b
Tempo: 102 Rest 60"
10 10 10
1 Plate V-ups
8/8 8/8 8/8
2 Prone plank to rotations
CORE

10 10 10
3 Hanging leg raises
10 10 10
4 Plate prone swimmers
Training Training Training
RPE Mins RPE Mins RPE Mins
Time Time Time
 Strength Training Program
Name: Week: 24-27
Mesocycle: Begins Mon: 10-06-2024
Focus: General Strength/Strength maintenance
Test Results Predicted % of 1 RM Goals
Exercise 3RM 1RM 95% 90% 85% 80% 75% ## 65% ## 55% 50% 45% 40% 35% ## Exercise 3RM 1RM Special Notes:
3RM Squat 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Squat 0 0 RiR = Reps in reserve
3RM Deadlift 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Deadlift 0 0 Tempo = total sec over eccentric, concentric or isometric phase in a movement
3RM Bench Press 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Bench Press 0 0 Rest = is resting time in between the sets
3 RM Chin Up 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3 RM Chin Up 0 0
3RM Bench Pull 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Bench Pull 0 0
1RM Power Clean 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1RM Power Clean 0 0
Double Leg Jump 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Double Leg Jump 0 0
Vertical Jump 0 Vertical Jump 0 0

ds per rep (concentric phase always as fast as possible )

Session 2 Approx Time: mins Approx Time: mins Approx Time: mins Approx Time: mins
24 25 26 27
Workout type: 13-06-2024 17-06-2024 24-06-2024 02-07-2024
Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
# Type Exercises Actual Weight Actual Weight Actual Weight Actual Weight
1 Ergo 5' 5' 5' 5'
War
2 Stick overhead lunge 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
m Up
circuit

/ 3 Stick overhead reverse lunge 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

Preh
ab 4 BB overhead squat 10 10 10 10 10 10 10 10
5 Squat jumps 5 5 5 5 5 5 5 5
W-up 8 6 8 6 8 6 8 6

% 30% 50% 30% ## 30% 50% 30% 50%

Barbell front squat
1
Reps 5 5 5 4 3 5 5 5 5 5 5
Speed 0,60-0,55 0,60-0,55 0,60-0,55 0,55-0,47 0,47-0,450,60-0,55 0,60-0,55 0,60-0,55 0,60-0,55 0,60-0,55 0,60-0,55
Tempo: 221 Rest 3'
Reps 6 6 5 5 5 5 5 5 5 5

BB Bent over row 3 3 2 2 3 3 3 3 3 3

2 RIR

Tempo: 102 Rest 90"

Reps 6/6 6/6 6/6 8/8 8/8 8/8 8/8 8/8

D.B. (2) Front foot elevated split

3 3 3 3 3 3 3 3
3 squat RIR

Tempo: 201 Rest 3'

Weighted feet elevated glute Reps 8 8 8 8

4a bridge RIR 3 3 2 2
Superset

Tempo: 112 Rest 60"

Reps 6 6 6 6
Plate overhead squat jumps
4b KG

Tempo: speed Rest 90"

Reps

Tempo: Rest
Reps

Tempo: Rest
10/10 10/10 10/10 10/10 10/10 10/10 10/10
1 Feet elevated side plank w/ hip dips
30" 30" 30" 30" 30" 30" 30"
2 Hollow hold
CORE

10/10 10/10 10/10 10/10 10/10 10/10 10/10

3 Weighted deadbugs
10/10 10/10 10/10 10/10 10/10 10/10 10/10
4 Plate seated rotations
Training Training Training Training
RPE Mins RPE Mins RPE Mins RPE Mins
Time Time Time Time
 Strength Training Program
Name: Week: 24-27
Mesocycle: Begins Mon: 10-06-2024
Focus: General Strength/Strength maintenance
Test Results Predicted % of 1 RM Goals
Exercise 3RM 1RM 95% 90% 85% 80% 75% ## 65% ## 55% 50% 45% 40% 35% ## Exercise 3RM 1RM Special Notes:
3RM Squat 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Squat 0 0 RiR = Reps in reserve
3RM Deadlift 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Deadlift 0 0 Tempo = total sec over eccentric, concentric or isometric phase in a movement
3RM Bench Press 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Bench Press 0 0 Rest = is resting time in between the sets
3 RM Chin Up 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3 RM Chin Up 0 0
3RM Bench Pull 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3RM Bench Pull 0 0
1RM Power Clean 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1RM Power Clean 0 0
Double Leg Jump 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Double Leg Jump 0 0
Vertical Jump 0 Vertical Jump 0 0

ds per rep (concentric phase always as fast as possible )

Session 3 Approx Time: mins Approx Time: mins Approx Time: mins Approx Time: mins
24 25 26 27
Workout type: 15-06-2024 21-06-2024 28-06-2024 05-07-2024
Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
# Type Exercises Actual Weight Actual Weight Actual Weight Actual Weight
1 Ergo 5' 5' 5' 5'
War
m Up 2 Elevated heel bridge 12 12 12 12 12 12 12 12
circuit

/ 3 Lying leg raises 10 10 10 10 10 10 10 10

Preh 4 D.B. (1) Goblet RDL 12 12 12 12 12 12 12 12
ab
5 Barbell Overhead squat 5 5 5 5 5 5 5 5
W-up 8 6 8 6 8 6 8 6

% 30% 50% 30% ## 30% 50% 30% 50%

Barbell Back squat
1
Reps 5 4 3 3 3 3 3 3 3 3 3 3
Speed 0,60-0,55 0,51-0,48 0,48-0,45 0,48-0,45 0,48-0,450,51-0,48 0,51-0,48 0,51-0,48 0,51-0,48 0,51-0,48 0,51-0,48 0,51-0,48
Tempo: 201 Rest 3'
Reps 6 6 6 6 6 6 6 6 6 6

Bent over row 2 2 2 2 2 2 2 2 2 2

2 RIR

Tempo: 102 Rest 2'

Reps 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5

BB SL RDL 2 2 2 2 2 2 2 2 2 2
3 RIR

Tempo: 201 Rest 3'

Reps 8 8 8 8 8 8 8
4a Barbell seated Z-press
RIR 3 3 3 3 3 3 3
Superset

Tempo: 102 Rest 90" Wt.

Reps 45" 45" 45" 45" 45" 45" 45"
Weighted push-up position plank
4b
Tempo: isohold Rest 60"

Tempo: Rest

Tempo: Rest
8/8/8 8/8/8 8/8/8 8/8/8 8/8/8 8/8/8 8/8/8 8/8/8
1 DB (1) prone plank SA saws
8/8/8 8/8/8 8/8/8 8/8/8 8/8/8 8/8/8 8/8/8 8/8/8
2 DB (1) Alt sit-up to rotations
CORE

10/10 10/10 10/10 10/10 10/10 10/10 10/10 10/10

3 Kneeling DB (1) halo's

Training Training Training Training

RPE Mins RPE Mins RPE Mins RPE Mins
Time Time Time Time