Marjorie’s Training
TRAINING BLOCK 3:
10th June - 7th July
EXERCISES
Lower body
Squat*: 20kg
Calf raises: 30kg
Lunges** 12kg
Bench step**: 4kg
Upper body
Seated row: 19.5kg
Lat pull down: 13.5kg
Core
Dead lift: 18.5kg
Russian twist: 8kg
Straight abs: 3kg
WEEK 1 ;
4 series of 4 reps
1min rest between series and 2 min between body parts
WEEK 2 ;
4 series of 6 reps
1min rest between series and 2 min between body parts
WEEK 3 ;
5 series of 4 reps
90s rest between series and 2 min between body parts
WEEK 4 ;
5 series of 6 reps
90s rest between series and 2 min between body part
NOTES: Hi Marj, here we are on the last part of your training.
On this block we will work a little bit differently from the two others as we are working on muscle power. The movement of each reps will be split in 2, the goal is to go slow on the eccentric movement and fast on the concentric movement.
For lower body exercise you are going slow the way down and push fast the way up.
For Upper body exercise you are going fast pulling and slow on the retour.
For core exercise it will not be any change of speed, try to keep a steady pace and focus on executing the movement properly.
You are almost there, you did very well, keep going.
TRAINING BLOCK 2:
13th May - 9th June
EXERCISES
Lower body
Squat*: 30kg
Calf raises: 45kg
Lunges** 18kg
Bench step**: 6kg
Upper body
Seated row: 28.5kg
Lat pull down: 19.5kg
Core
Dead lift: 27kg
Russian twist: 12kg
Straight abs: 4.5kg
WEEK 1 ;
3 series of 8 reps
1min rest between series and 2 min between body parts
WEEK 2 ;
3 series of 8 reps
1min rest between series and 2 min between body parts
WEEK 3 ;
4 series of 10 reps
90s rest between series and 2 min between body parts
WEEK 4 ;
5 series of 10 reps
90s rest between series and 2 min between body part
NOTES: Hi Marj, sorry for sending thew training late in the week.
On this new part we are working on your strength. You will use 75% of your maximum weight on each exercise, this should be heavy.
The goal here is to keep the same speed of movement for each repetition and to control the full movement at all times.
Let me know if you have any questions and I hope this will be less boring than the first part.
TRAINING BLOCK 1:
15th April - 12th May
EXERCISES
Lower body
Squat*: 10kg
Calf raises: 15kg
Lunges** 6kg
Bench step**: 8kg
Upper body
Seated row: 9.5kg
Lat pull down: 6.5kg
Core
Dead lift: 9kg
Russian twist: 4kg
Straight abs: 1.5kg
WEEK 1 ;
3 series of 12 reps
1min rest between series and 2 min between body parts
WEEK 2 ;
3 series of 15 reps
1min rest between series and 2 min between body parts
WEEK 3 ;
3 series of 20 reps
90s rest between series and 2 min between body parts
WEEK 4 ;
4 series of 15 reps
90s rest between series and 2 min between body part
NOTES: Hi Marj, i”m very happy to send you your first training session, and I would like to say thank you very much for accepting to do it.
I’m sure you will be ok with this but if you can not do any runs during this training program that would be very good. Feel free to go for walks, bike rides, yoga or any other sport you wish to do.
For the training, the 2 first sessions should be easy and quite fast. The 2 weeks after will be a little bit longer on time as you will do more series and reps with more time resting between.
All exercises are named by the most popular name, if you don’t remember what is it you can always google it and you will get a thousand videos explaining how to do it. Or you can always text or call me and I will be able to help you.
*For the squats you should use 10kg, use the 10kg pre-weighted bar not the one that you add weights as the one you can add weights to is already 20kg.
**For the other exercises where you need to have weights on each side like lunges you should do it with 6kg total (you should have 3kg in each hand).
I hope you will enjoy it and if you have any questions let me know and we will adapt.
Good luck and have fun !