Fusion Fitness Strength Program
Last week Fusion Gym, held a week of free Strength and Conditioning learning as well as training! Myself and all the members at Fusion would like to thank all that came out and signed up for this program now launching in Fusion Gym.
Below is a Strength and Conditioning program written by one of Fusions S&Cs trainers, Jamie Rufe. This gives an idea of the program that is offered now at Fusion.
To read about Jamie visit the link below http://www.fusionfitnesssz.com/fitness-services/personal-training/jamie-rufe/
Fusion S&C Some possible strength program templates to implement into an effective strength & conditioning program.
The following are staples in the program: squats, deadlifts, bench presses, power cleans, power snatches, pull-ups (dead hang, kipping, towel pull ups, ring pull ups), push-ups, dips and loaded carries. For pure beginners, implement a program like Starting Strength, the big lifts. Start each work-out with squats (3 sets of 5). Simply add weight with each work-out. Whether beginner or intermediate lifters, stick with the power lifts, i.e. power cleans and power snatches. These lifts aren’t as technically demanding, hence the lifter can start loading sooner. Note that there must be intelligent progression for the 4 big lifts + 1 of the power lifts.
Here is the program template:
3 work outs a week, each cycle is 4 work outs, deload every 4th week
Day 1 Squat Bench 3 x 5 Pull-ups (density method, 10 minutes)
Day 2 Squat Deadlift 1 x 5 Dips
Day 3 Squat Press 3 x 5 Pull-ups (density method, 10 minutes)
Day 4 (Day 1 of Week 2) Squat Power Clean/Power Snatch 5 x 3 Push-ups
Squat work-out templates Work out 1 Week 1: 3 x 5 (Pick light weight) Week 2: 3 x 5(+ 5kgs each work-out) Week 3: 3 x 5
Work out 2 Week 1: 5 x 10*** Week 2: 5 x 8 (+ 5 kilos from 5 x 10 work out) Week 3: 1 x 15-20 (needs to be challenging weight)
Work out 3 Week 1: 5 RM Week 2: 3 RM Week 3: 1 RM
As you can see, there is a squatting emphasis in the strength program. If looking for quick results, nothing will put mass on and burn fat off like some high rep squatting mixed in with some max effort work. You can see that both strength and hypertrophy rep ranges are present.
To learn more on Strength and Conditioning from the Fusion team, come along to a class held Monday, Wednesday and Friday 7:00 – 8:00.
Address 2A002, Building A Fisherman’s Wharf, Dongjiaotou Shekou, Nanshan, Shenzhen China
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