Thursday 10 March 2022

Workout Plan: Power Lifters

Purpose: To test and improve overall strength and power, focusing on the deadlift and strict press, targeting the posterior chain, shoulders, and core muscles.

Warm Up:

3 rounds:

  • 8 calories on any cardio machine (rower, bike, etc.)
  • 5 IYTs
  • 10 shoulder taps
  • 5 scap retractions
  • 10 kettlebell bicep curls

Test Week 7

Part A: 1RM Deadlift

  • Measure: Kilograms – For Weight

Part B: 1RM Strict Press

  • Measure: Kilograms – For Weight

Muscle Groups:

  • Posterior chain: Deadlifts target the major muscles in the posterior chain, including the glutes, hamstrings, lower back, and upper back.
  • Shoulders: Strict presses and IYTs work the deltoids and help improve shoulder stability and posture. Shoulder taps also contribute to shoulder stability.
  • Scapular stability: Scap retractions promote scapular stability and upper back strength.
  • Biceps: Kettlebell bicep curls focus on building and strengthening the biceps.
  • Core muscles: Deadlifts and strict presses engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan aims to test and improve overall strength and power, focusing on the deadlift and strict press. The combination of compound exercises ensures a well-rounded workout that targets major muscle groups in the posterior chain, shoulders, and core. Participants can track their progress in overall strength by measuring the weight lifted for both exercises.

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