Scribd
Upload
40 views4 pages

Strength Training Progress Plan

Uploaded by

aluinf.marvid
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
40 views4 pages

Strength Training Progress Plan

Uploaded by

aluinf.marvid
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Fase I: FUERZA EXPERTOS IES JMP

Instrucciones
Si relizmos las 5 series de 5 reps completas, subimos a la semana siguiente 2,5 kilos en tren superior y 5 en tren inferior.

EJERCICIOS 1RM (estimado) 5RM conservador Incremento


Sentadilla 110 98 5.0
Press banca 100 88 2.5
Peso muerto 149 132 5.0
Press militar 62 55 2.5
Kettlebell swing 29 26 2.5

SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4


Fecha
Reps Reps Reps Reps
Series x Reps 5x5 5x5 5x5 5x5
2x5 20 20 20 20
WARM UP
SQUATS 1x5 30 30 30 30
Trabajo (5x5) 20.0 25.0 30.0 35.0
Series x Reps logradas
5x5 5x5 5x5 5x5
2x5 20 20 20 20
Calentamiento
BENCH PRESS 1x5 30 30 30 30
Trabajo (5x5) 30.0 32.5 35.0 35.0
Series x Reps logradas
5x5 5x5 5x5 5x5
2x5 10 10 10 10
Calentamiento
SHOULDER PRESS 1x5 20 20 20 20
Trabajo 10.0 15.0 20.0 25.0
Series x Reps logradas
1x5 1x5 1x5 1x5
1x5 30 30 30 30
Calentamiento
DEADLIFT 1x3 50 50 50 50
Trabajo 40.0 45.0 25.0 30.0
Series x Reps logradas
2x1' 2x1' 2x1' 2x1'
2x5 20 20 20 20
Calentamiento
KETTLEBELL SWING 1x5 30 50 30 30
Trabajo S1: 27. S2:26 S1:27. S2:28 S1:18 S2:27 S1: 32 S2: 25
Series x Reps logradas
PULL UPS (3xFallo) S1:6 S2:4 S3:3 S1: 7 S2: 5 S3:3 S1: 8 S2: 5 S3:4 S1:7 S2:4 S3:3
PLANK 2 x 2 minutos 2 x 2 minutos 2 x 2 minutos
DEEPS (3xFallo) S1: 5 S2:3 S3:2 S1: 4 S2:2 S3:2 S1:5 S2: 3 S3:3 S1: 6 S2:3 S3:3
I felt with lots of energy Enegy levels were decent. The It was a tought session, I had a lot of energy today, the
today. The most dificult most hard exercice for now was but I felt good after most hard exercise was
exercice was the kettlebell deadlift. completing all the reps, deadlift.
row, I couldn't finish all reps. the most difficult exercice
FEELINGS The most easy exercice was was kettlebell swing.
the kettlebell ddedlift, I could
do more reps.

SEMANA 5 SEMANA 6 SEMANA 7 SEMANA 8


Fecha
Reps Reps Reps Reps
Series x Reps 5x5 5x5 5x5 5x5
2x5 20 20 20 20
WARM UP
SQUATS 1x5 30 30 30 30
Trabajo (5x5) 40.0 45.0 50.0 55.0
Series x Reps logradas
5x5 5x5 5x5 5x5
2x5 20 20 20 20
Calentamiento
BENCH PRESS 1x5 30 30 30 30
Trabajo (5x5) 35.0 35.0 35.0 40.0
Series x Reps logradas
5x5 5x5 5x5 5x5
2x5 10 10 10 10
Calentamiento
SHOULDER PRESS 1x5 20 20 20 20
Trabajo 30.0 35.0 40.0 45.0
Series x Reps logradas
1x5 1x5 1x5 1x5
1x5 30 30 30 30
Calentamiento
DEADLIFT 1x3 50 50 50 50
Trabajo 30.0 35.0 40.0 40.0
Series x Reps logradas
2x1' 2x1' 2x1' 2x1'
2x5 20 20 20 20
Calentamiento
KETTLEBELL SWING 1x5 30 30 30 30
Trabajo S1: 30 S2: 25 S1: 29 S2: 27 S1: 30 S2: 26 S1: 28 S2: 29
Series x Reps logradas
PULL UPS (3xFallo) S1:7 S2: 5 S3:3 S1: 8 S2:5 S3:4 S1: 6 S2: 3 S3:3 S1:8 S2: 4 S3:4
PLANK 2 x 2 minutos 2 x 2 minutos 2 x 2 minutos 2 x 2 minutos
DEEPS (3xFallo) S1: 4 S2: 4 S3:2 S1: 4 S2: 3 S3:2 S1: 5 S2: 4 S3:2 S1: S2: S3:
Today felt good, I noticed Today it was a productive Today my energy was Today I felt good, the planks
improvement in my workout, the most difficult low because I played and kettlebell swing were a bit
endurance in kettlebell exercise was banch press for football, but I managed to more intense than I expected.
swings. now. push throught and
FEELINGS complete everything as
planned, the most difficult
exercise was deadlift.

SEMANA 9 SEMANA 10 SEMANA 11 SEMANA 12


Fecha
Reps Reps Reps Reps
Series x Reps 5x5 5x5 5x5 5x5
2x5 20 20 20 20
WARM UP
SQUATS 1x5 30 30 30 30
Trabajo (5x5) 55.0 60.0 WEIGTH? WEIGTH?
Series x Reps logradas
5x5 5x5 5x5 5x5
2x5 20 20 20 20
Calentamiento
BENCH PRESS 1x5 30 30 30 30
Trabajo (5x5) 40.0 40.0 WEIGTH? WEIGTH?
Series x Reps logradas
5x5 5x5 5x5 5x5
2x5 10 10 10 10
Calentamiento
SHOULDER PRESS 1x5 20 20 20 20
Trabajo 50.0 50.0 WEIGTH? WEIGTH?
Series x Reps logradas
1x5 1x5 1x5 1x5
1x5 30 30 30 30
Calentamiento
DEADLIFT 1x3 50 50 50 50
Trabajo 50.0 50.0 WEIGTH? WEIGTH?
Series x Reps logradas
2x1' 2x1' 2x1' 2x1'
2x5 20 20 20 20
Calentamiento
KETTLEBELL SWING 1x5 30 30 30 30
Trabajo S1:31 S2:29 S1:29 S2: 28 WEIGTH? WEIGTH?
Series x Reps logradas
PULL UPS (3xFallo) S1:9 S2: 4 S3:4 S1:8 S2:5 S3:5 S1: S2: S3: S1: S2: S3:
PLANK 2 x 2 minutos 2 x 2 minutos 2 x 2 minutos 2 x 2 minutos
DEEPS (3xFallo) S1:6 S2: 3 S3:2 S1:5 S2: 3 S3:2 S1: S2: S3: S1: S2: S3:
Today felt normally but I Today I feel good and I have
FEELINGS haven't been comfortable done all exercise quite well
doing bench press. shoulder press.
SEMANA 13 SEMANA 14 SEMANA 15 SEMANA 16
Fecha
Reps Reps Reps Reps
Series x Reps 5x5 5x5 5x5 5x5
2x5 20 20 20 20
WARM UP
SQUATS 1x5 30 30 30 30
Trabajo (5x5) WEIGTH? WEIGTH? WEIGTH? WEIGTH?
Series x Reps logradas
5x5 5x5 5x5 5x5
2x5 20 20 20 20
Calentamiento
BENCH PRESS 1x5 30 30 30 30
Trabajo (5x5) WEIGTH? WEIGTH? WEIGTH? WEIGTH?
Series x Reps logradas
5x5 5x5 5x5 5x5
2x5 10 10 10 10
Calentamiento
SHOULDER PRESS 1x5 20 20 20 20
Trabajo WEIGTH? WEIGTH? WEIGTH? WEIGTH?
Series x Reps logradas
1x5 1x5 1x5 1x5
1x5 30 30 30 30
Calentamiento
DEADLIFT 1x3 50 50 50 50
Trabajo WEIGTH? WEIGTH? WEIGTH? WEIGTH?
Series x Reps logradas
2x1' 2x1' 2x1' 2x1'
2x5 20 20 20 20
Calentamiento
KETTLEBELL SWING 1x5 30 30 30 30
Trabajo WEIGTH? WEIGTH? WEIGTH? WEIGTH?
Series x Reps logradas
PULL UPS (3xFallo) S1: S2: S3: S1: S2: S3: S1: S2: S3: S1: S2: S3:
PLANK 2 x 2 minutos 2 x 2 minutos 2 x 2 minutos 2 x 2 minutos
DEEPS (3xFallo) S1: S2: S3: S1: S2: S3: S1: S2: S3: S1: S2: S3:
I felt with lots of energy
today. The most dificult
exercice was the kettlebell
FEELINGS row, I couldn't finish all reps.
The most easy exercice was
the kettlebell ddedlift, I could
do more reps.

You might also like