LT Leger & I had a GREAT workout this morning! We not only pumped our muscles, but we pumped our egos by annihilating our one mile run times. Needless to say, the intensity was brought to the table. We were unforgiving to our bodies this morning & drilled through a great conditioning session. Here's what we did....
1 Mile power mile (90% intensity)
Leg Extensions: 3 sets of 25 reps supersetted with body weight squats (25 reps)
Leg presses: 2 sets (stripping the weight) 20 reps, 15 reps, 15 reps = 1 set
Stiff legged dead lifts: 2 sets of 20 reps
1 Mile power mile (80% intensity)
Total time of workout: 45 minutes
We finished with a cool down & active stretching, which put us a bit over an hour in the gym. The above is a great workout that produces fast results.
1LT Don Vallier
What does stripping the weight mean?
ReplyDeleteGood question! You start with a maximum weight (ie 200#) and complete 20 reps. You will then reduce the weight (ie 170#) and complete 15 reps. You will then reduce the weight again (ie 140#) for a final 15 reps. This is done in a sequence; there is no rest between each consecutive reduction in weight. The three step strip method is counted as (1) complete set.
ReplyDeleteThis method is used to optimize endurance & strength in a designated muscle group. The strip set method is very taxing on your body and should be used judiciously.