Laser radial

 

Here is the gym program- 

 Workout 1   Exercise                        Sets     Reps    Weight

 A1               Poliquin Step up              3       15-20             

 A2               Back Extension                3       12-15                     

 B1               Pull Up (Towel)                 3        Max       

 B2               Incline Dumbell Press       3       12-15    10kgs*    (in each hand)                                     

 C1                Wall Sit                            3        Max       

 C2                Plank                               3        Max            

 Workout 2   Exercise                            Sets  Reps     Weight 

 A1               DB Squat Heels Up              3      10-12    6kgs*        ( in each hand)

 A2               Split Squat Front Foot Up    3      10-12                    

 

 B1               Inverted Row + Hold           3       10-12            

 B2               Cable Pull (Rope)                 3       10-12   22kgs                                        

 C1               Side Plank                            3       60seconds             

 C2               Plate Pinch                           3       Max      5-10kgs  

How to use

The 2 workouts are not for the same session- E.G You would do workout 1 on one day and then workout 2 the next- it is to balance things up a bit. I tended to do these in two day chunks with a rest day in-between each.

The exercises are done in categories so you would have a 3min break between A,B,C 

In one set you do the number of reps it says and have a 30sec break in-between sets

If you find it hard- and I definitely did- it helps to have a rest week ocassionally- maybe if your doing a lot of time on the water or before a big event. I tried to taper down to big events.

* V Important- Do only the weights you can manage- don't hurt yourself but don't make it easy either. You can gradually move to heavier weights as your strength builds.  

Enjoy, 

Piers HS

EDIT- Forgot to add- If you don't know the name of the exercise google it- I did....   

 

Credit for the program to OC Fitness. ( I am a student at the college so he wrote it up pro-bono...)