Athletics Strength Training Program

Various methods for weight bearing changes during training:

　　Invariant weight method - After warming up, each group uses the same weight and repeats the same number of times. You can select weight and repeats according to your training goals (increase strength, increase muscle mass, endurance).

　　　Pyramid-Each group increases weight and reduces the number of times

　　1st set 12 reps/60 kg

　　2nd set 10 reps /70 kg

　　　3rd set 8 reps /80 kg

　　　4th set 6 reps /90 kg.

　　　　Reversed Gold Tower - After warming up, the first group selects a large weight and a small number of times. One group after another, reduces weight bearing and increases the number of times. Choose this method to stimulate your strength growth more because your first group can lift a larger weight.

　　1st set 6 reps/90 kg

　　2nd set 8 reps /80 kg

　　　3rd set 10 reps /70 kg

　　4th set 12 reps /60 kg.

　　Double pyramid type - It starts with the same as the gold tower type, but when you reach the maximum weight, reduce the load and increase the number of times as you increase the load. This method provides you with higher training capacity, and the training capacity is necessary for achieving goals and completing stable results.

　　1st set 12 reps /60 kg

　　2nd set 10 reps /70 kg

　　3rd set 8 reps /80 kg

　　　4th set 6 reps /90 kg.

　　5th set 8reps /80 kg

　　6th set 10 reps /70 kg

　　7th set 12 reps /60 kg

　　Step method: the same as a pyramid, but make two sets per weight.

　　1st set 12 reps /60 kg

　　2nd set 12 reps /60 kg

　　3rd set 10 reps /70 kg

　　4th set 10 reps /70 kg.

　　5th set 8 reps /80 kg

　　6th set 8 reps/80 kg

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