ABBREVIATIONS RM - REPETITION MAX REPS - REPETITIONS WARM UP / BREAKS SKILL-TRAINING LEVELS ‘X’RM describes the maximum In the plan you are given a rep- In this plan you have several pos- Once you have started the pro- weight you can use for the rep- range for the exercises. If you sibilities given by the mobility gram, you will see that you have etition number standing in front have chosen a weight for the ex- lessons to warm up and stretch. three different levels available of the RM. All the weights given ercise and you should do 10-12 As you know every body is dif- for the skill training. Choose by this plan are just recommen- repetitions, but can only perform ferent and has special needs for the one that fits best for your dations. The formular used for 8, decrease the weight in the next a good warm up and stretching. strength level. It is also possible calucation is based on the for- step/choose an easier progres- So please feel free to do more/ to combine different levels. If mula by Brzycki. Depending on sion (valid for skills), or the other less or a completely different you have a level 2 in one arm pull the strongest set you put into way around. Do not perform the warm up or stretching as given ups, but a level 1 in handstand the calculation sheet the recom- given repetitions with a weight in the plan. The same applies push-up, just train the OAP part mandations will change. Only that is way too easy for you, even for the warm up reps given for from the next level with hspu use this for the first workouts though it’s recommended. the heavy lifts. If you need more from the first one. So you don‘t and if you don’t know which preparation please take your waist any training potential with weights to use. When you gained EXAMPLE SET: time and warm up more intense, exercises that are too easy. some experience you will know Weighted Dips than the plan requires. which weight you have to use for Set: 5x10, 12 RM which range of repetitions. Al- 12 RM: 40kg ways keep in mind that a clean form is much more important 1. Set 10 Reps @40kg than lifting heavy weights. 2. Set 10 Reps @40kg 3. Set 8 Reps @40kg 4. Set 13 Reps @30kg 5. Set 10 Reps @ 35kg Adjust the weights individually for each set to fit the given rep- etitions. 5 Week 1: DAY 1: WEIGH TED PUSH/PULL PLAY VIDEO NOW EXERCISE WEIGHT REPS SETS BREAK NOTE: Chest to bar pull-ups 0 3 5 1min (Warm up for weighted) Break can be expanded if you need more time to recover. The pause Weighted pull-ups 12RM 10-12 5 2min during the dips should be done with elbows at around 90°. Ring Paused dips 2s flys can be replaced by ring push 0 5 3 1min (Warm up for weighted) ups if your straight arm strength is not sufficient yet. Weighted dips 12RM 10-12 5 2min Reminder: The blue fields are active Ring flys 0 6-8 5 2min tracking fields where you can place your weight and reps for each set. Facepulls 0 8-10 3 2min (Compatible with adobe reader) EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 Weighted pull-ups Weighted dips 20