Description
App Information Athletic Strength Program
- App NameAthletic Strength Program
- Package Namecom.sixten.Tab
- UpdatedFebruary 16, 2012
- File Size396k
- Requires AndroidAndroid 2.3.3 and up
- Version1.1
- DeveloperSixten
- Installs100 - 500
- Price$1.00
- CategoryHealth & Fitness
- Developer
- Google Play Link
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Sundsvall bench press program also known asHirvis bench program, after IPF world champion Marcus Hirvonen, isa program that will increase your personal best in the bench press.Workouts is twice a week for eight weeks. This includes gettingplenty of rest during this program because it is indeed moredemanding than you might think.The first session you will be doing is an 8 x 8 at 70% of yourcurrent personal best, the following weeks, you should increase aslisted below. If the first workout is way too easy simpley increasethe weight by about 5-10kg, if it is far too heavy, just to reduceweight.8 x 8 @ 70%7 x 7 @ 75%6 x 6 @ 80%5 x 5 @ 85%4 x 4 @ 90%3 x 3 @ 95%2 x 2 @ 100%1 x 1 @ 105%The second session each week, consists of heavy singles, 1 x 8at 90% of your personal best.
Athletic Strength Program 1.1 APK
This is a progressive strength program, whichwill reduce the risk of plateaus. It is very similar to the BiggerFaster Stronger (BFS) or Jim Wendlers 5-3-1 Strength program! Thatis to say the program is divided into four cycles, each consistingof four waves. Each wave corresponds to one week. Intensity variesduring the cycle. During the third week of each cycle, the weightsof 100% intensity will be lifted, the following week is a recoveryweek.You do three workouts per week, each workout consists of twoexercises. If you want to do accessory work that is fine, but thefocus should be on the six exercises the program consists of. Thatis, the bench press, parallel squat, power clean / variation, deadlift / variation, bench variation and squat variation.If you're into sports, you will get the most out of this program ifyou combine it with sprint workouts, plyometrics and flexibilitywork. These workouts can be added between the strengthworkouts.First of is Establishing your 3x3 set and rep records. It's veryimportant that you do not miss a rep in the first week, rather youlift a little less weight than too much. In those places where yousee a "+" sign, that means that the you should lift the number ofreps or more. After that, just go hard and hit as many records aspossible!
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