Strength Training program for Anatomical Adoption Circuit training used by Torbjorn Zetterlund
by bernt & torsten
I have been tracking my workouts since October 1st, 2008, using the MapMyRide website. Here is what I been able to achieve as of today.
- Total Workouts: 525
- Total Distance: 10,383.64 km.
- Total Burned: 373,967 (kcal)
Workout Summary
- Gym / Health Club: 107
- Hike: 1
- Road Cycling / Mountain Biking: 382
- Run: 3
- Sports / Activities: 10
- Swim: 21
- Walk: 1
Green Stats
- Total Workout Days: 288
- Distance Traveled: 10,383.64 km.
- Gas Saved: 1,356.88 liters
- Money saved: $1,247.40
- Carbon Offset: 3,147.7 kg. of CO2
Primarily my workouts consist of biking to the gym near my office, where I do a 30-45 minutes strength training program 3 times a week. During winter when it is ice and snow on the road, I spend more time in the gym working on strength training. In the gym, I also incorporate swim training and working on my swim technique.
Here is a typical winter program that I use, my goal is to strengthen my core, to be able to work through a program in the short time I use Circuit training that allows me to combine high-intensity aerobics and resistance training to target fat loss, muscle building, and heart fitness.
* An exercise “circuit” is one completion of all exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.
I do two circuits during a workout – I define it as Mid Section Core Blast and Full Body blast, this is a part of my Anatomical Adoption training, which is the initial stage of strength training and prepare my muscles and tendons for the greater loads of the maximum strength training coming up in March. My focus is on doing the Anatomical Adoption training around January – February time frame.
|
Anatomical Adoption Training Facts |
| Total Sessions | 12 |
| Session week | 3 |
| Sets | 3-4 |
| Reps | 12-20 |
| Speed | Slow |
| Recovery | 2 Minutes |
| Anatomical Adoption – Strength Training program |
|
Mid Section |
| Exercise | Time per week | Weights to use | Reps | Notes |
| Walking Lunges |
3 |
60-70% of max |
20-30 Steps |
Gets your heart working – use dumbbells’ |
| Back extensions |
3 |
Add weight if required |
12-15 |
Alternate with a Swiss Ball or lower back extension bench |
| Oblique Crunch |
3 |
Add weight if required |
12-15 |
Alternate with doing it on the floor or use a Swiss ball or back extension bench |
| Swiss Ball Crunches |
3 |
15 – 20 | ||
| Hanging Leg Raises | 3 | 15 – 20 | ||
| Plank | 3 | 1 minute or as long as you can | Best exercise for core exercise | |
| Side Plank | 3 | 1 minutes each side or as long as you can | Best exercise for your oblique |
| Rest 2 minutes then repeat to complete 4 sets |
|
Full Body |
| Exercise | Time per week | Weights to use | Reps | Notes |
| Leg Press |
3 |
70-80% of max | 12 | For your Legs |
| Leg Extension |
3 |
70-80% of max | 12 | For your legs |
| Hamstring Curl |
3 |
70-80% of max | 12 | For your hamstrings |
| Seated Calf Raises |
3 |
70-80% of max | 12 | For your calf |
| Seated Row | 3 | 70-80% of max | 12 | For your Back |
| Bench Press | 3 | 70-80% of max | 12 | For your chest |
| Shoulder Press | 3 | 70-80% of max | 12 | For your shoulders |
| Preacher Curls | 3 | 70-80% of max | 12 | For your arms |
| Triceps Pull downs | 3 | 70-80% of max | 12 | For your triceps |
| Hip Abductor | 3 | 70-80% of max | 15 | For your inner thigh |
| Hip Abduction | 3 | 70-80% of max | 15 | For your outer thigh |
| Rest 2 minutes then repeat to complete 3 sets |
Conlusion
Exercising have many benefits, if you’re into biking you can check this out Health Benefits of Cycling or you may want to challenge yourself to build a stronger core.
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