Biology > STUDY GUIDE > TRAINING CAMP - PHASE 3-WEEKS 9–12 (All)

TRAINING CAMP - PHASE 3-WEEKS 9–12

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THE RULES OF THE GAME Be sure to observe the following rules when performing the workouts for weeks 9–12 of ATHLEAN-X™ Training Camp: 1. Warm ups should consist of a brief 5-10 minute jog, jump ... rope, high knee drill, etc. to simply elevate core body temp. Static stretching before a workout is not advised, as it will change muscle length tension relationships and is better saved for after a workout (ideally before bed). 2. When choosing how much weight to use, be sure to use an amount of weight that allows you to complete the prescribed number of reps in good form. You should find the last repetition of the set to require nearly maximum effort to complete. If the last repetition is too easy and you find that you can complete at least 2 or 3 more, increase the load on all subsequent sets. 3. Perform 1 set of each exercise in the “pair” without resting in between. This is one set. Perform all sets for the pair before moving onto the next pair in the workout. 4. If a pair has exercise A and B, perform exercise A then B without resting in between. When complete…return to A then B again for the prescribed number of [Show More]

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