HCC Body Weight Exercises Weightlifting Program Lab Report

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nm_m123

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Hawkeye Community College

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Students will be given the opportunity to make their own weightlifting program detailing different workouts, sets and repetitions along with inclusion of their pre-warm up and cool down with each workout. The program should be created for a beginner lifter with the first week establishing a foundation of simple exercises. Then move to a 6-week example progression and show growth in the volume and differences in exercises and how the lifter has become more skilled in their weight lifting. This is then followed by a 2-3 page paper summarizing your experience with making the program. How did you apply what you learned in the program from the class? What was easy? What was difficult? Would you have done the same workout as the beginner?


see example attached

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Final Project- Example Body Weight Exercises Boyle Components 3- Day Lift week 1 Day 1 week 2 vol % vol % Vertical Jumps Prisoner Squats Pull-Ups Lateral Split Squats SA Inverted Rack Row 3x5 3x8 3x4-6 3x8e 3x8e 1min rest 1min rest 1min rest 1min rest 1min rest 3x5 3x10 3x6-8 3x10e 3x10e Rest x:45s Rest x:45s Rest x:45s Rest x:45s Rest x:45s exp ub horz press hip ext ub vert press hip ext Squat Jumps Push-Ups SL RDL Bear Push-Ups DL Hip Bridge 3x5 3x8 3x8e 3x8 3x8 1min rest 1min rest 1min rest 1min rest 1min rest 3x5 3x10 3x8e 3x10 3x10 Rest x:45s Rest x:45s Rest x:45s Rest x:45s Rest x:45s Day 3 exp lb push ub vert pull ub hotz press hip ext Burpees Bulgarian Split Squats Chin-Ups Diamond Push-Ups SL Hip Extension 3x5 3x8e 3x4-6 3x8 3x8e 1min rest 1min rest 1min rest 1min rest 1min rest 3x5 3x10e 3x6-8 3x10 3x10e Rest x:45s Rest x:45s Rest x:45s Rest x:45s Rest x:45s exp lb push ub vert pull lb push ub hotz pull Day 2 week 3 week 4 week 5 week 6 vol % vol % vol % vol 4x5 4x10 4x4-6 3x12e 3x12e Rest x:45s Rest x:45s Rest x:45s Rest x:45s Rest x:45s 4x5 4x12 4x6-8 4x10e 4x10e Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s 5x5 5x10 5x4-6 4x12e 4x12e Rest x:45s Rest x:45s Rest x:45s Rest x:45s Rest x:45s 5x5 5x12 5x6-8 5x10e 5x10e 4x5 4x10 4x10e 3x12 3x12 Rest x:45s Rest x:45s Rest x:45s Rest x:45s Rest x:45s 4x5 4x12 4x12e 4x10 4x10 Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s 5x5 5x10 5x10e 4x12 4x12 Rest x:45s Rest x:45s Rest x:45s Rest x:45s Rest x:45s 5x5 5x12 5x12e 5x10 5x10 4x5 4x10e 4x4-6 3x12 3x12e Rest x:45s Rest x:45s Rest x:45s Rest x:45s Rest x:45s 4x5 4x12e 4x6-8 4x10 4x10e Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s 5x5 5x10e 5x4-6 4x12 4x12e Rest x:45s Rest x:45s Rest x:45s Rest x:45s Rest x:45s 5x5 5x12e 5x6-8 5x10 5x10e week 6 % Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s Rest x:30s clean squat bench Deadlift/Snatch 245 245 295 295 215 215 270 140 Workouts are designed to have shorter rest. Oly Lifts 1:30-2min. 1st Pair 1:30-2min. Accessory Lifts- You choose w Week 8 is a bump week for Olympic and Main Lifts. Olympic lifts can go up to 5 reps on last set. Main Lifts can go 4-Day Program week 1 Day 1 week 2 vol % vol exp lb push ub vert pull lb push ub hotz pull Biceps Hang Snatch Back Squat Chin- Ups + wt. BB Lateral Squats BB Rows BB Curls 3x5 3x8 3x 6-8 2x10e 2x10 2x15 65-70-70 65% 3x5 3x8 3x 6-8 2x10e 2x10 2x15 Day 2 exp ub horz press hip ext ub vert press hip ext Triceps Hang Clean Bench Press RDL DB Military Press Ft. on Bench Hip Exten. OH DB Tricep Exten. 3x5 3x8 3x8 2x10 2x12e 2x15 65-70-70 65% 65% 3x5 3x8 3x8 2x10 2x12e 2x15 Day 3 lb push ub vert pull lb push ub hotz pull Biceps Deadlift Pull-Up+ wt. BB Split Squats Inverted Rack Row DB Curls 3x8 3x 6-8 2x10e 2x Failure 1x 3min. 65% 3x8 3x 6-8 2x10e 2x Failure 1x 3min. Block Clean BB Military Press SL DB RDL DB Alt Bench Press Towel Leg Curl Close Grip Push-Ups 3x5 3x8 3x10e. 2x12 2x15 1x 3min. A.M.R.A.P. Day 4 exp ub vert press hip ext ub hotz press hip ext Triceps 65-70-70 65% A.M.R.A.P. 3x5 3x8 3x10e. 2x12 2x15 1x 3min. mil/bb row 154 175 bw Accessory Lifts- You choose wt. Less than 1 min between sets. If you can do more, do more. Stay on the ATTACK. on last set. Main Lifts can go up to 8 reps on the last set. week 2 week 3 week 4 week 5 % vol % vol % vol 65-70-75 65% 3x5 3x8 3x 6-8 2x10e 2x12 2x15 70-70-75 70% 3x5 3x8 3x 6-8 2x10e 2x12 2x15 70-75-80 70-70-75 4x3 5x5 3x10-12 2x12e 2x12e 3x12 65-70-75 65% 65% 3x5 3x8 3x8 2x10 2x12e 2x15 70-70-75 70% 70% 3x5 3x8 3x8 2x10 2x12e 2x15 70-75-80 70-70-75 70-70-75 4x3 5x5 5x5 2x12 2x15e 3x12 65% 3x8 3x 6-8 2x12e 2x Failure 1x 3min. 70% 3x8 3x 6-8 2x12e 2x Failure 1x 3min. 70-70-75 A.M.R.A.P. 5x5 3x8-10 3x10e 3xFailure 2x2min 70-75-80 70-70-75 4x3 5x5 A.M.R.A.P. 3x12e 3x15 2x2min A.M.R.A.P. 65-70-75 65% A.M.R.A.P. 3x5 3x8 3x12e. 2x15 2x18 1x 3min. A.M.R.A.P. 70-70-75 70% A.M.R.A.P. 3x5 3x8 3x12e. 2x15 2x18 1x 3min. re. Stay on the ATTACK. week 5 week 6 week 7 week 8 % vol % vol % vol % 75-80-80 70 4x3 5x5 3x10-12 2x12e 2x12e 3x12 75-80-85 70-70-75-75-75 4x3 5x5 3x10-12 3x10e 3x10e 3x15 80-85-85 70-75-75-80-80 4x3 5x5 3x10-12 3x10e 3x10e 3x15 80-85-90 70-75-75-80-85 75-80-80 70 70 4x3 5x5 5x5 2x12 2x15e 3x12 75-80-85 70-70-75-75-75 70-70-75-75-75 4x3 5x5 5x5 2x15 2x20e 3x15 80-85-85 70-75-75-80-80 70-75-75-80-80 4x3 5x5 5x5 2x15 2x20e 3x15 80-85-90 70-75-75-80-85 70-75-75-80-85 70 70-70-75-75-75 A.M.R.A.P. 5x5 3x8-12 3x12e 3xFailure 2x3min 70-75-75-80-85 A.M.R.A.P. 5x5 3x8-12 3x12e 3xFailure 2x3min 70-75-75-80-80 A.M.R.A.P. 5x5 3x8-10 3x10e 3xFailure 2x2min 75-80-80 70 4x3 5x5 75-80-85 70-70-75-75-75 4x3 5x5 80-85-85 70-75-75-80-80 4x3 5x5 80-85-90 70-75-75-80-85 A.M.R.A.P. 3x12e 3x15 2x2min A.M.R.A.P. 3x15e 3x18 2x3min A.M.R.A.P. 3x15e 3x18 2x3min A.M.R.A.P. A.M.R.A.P.
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Explanation & Answer

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Name:
Class:
Date
Weight-Lifting Lab
Body Weight Exercises

week 1
Day 1

vol

%

exp
lb push
ub vert pull
lb push

Vertical Jumps
Air Squats
Pull-ups
Walking lunge

3x5
3x6
3x5
3x8e

2min rest
2min rest
2min rest
2min rest

ub hotz pull

Seated cable rows

3x8e

2min rest

Squat Jumps
Triceps Dips
Glute Bridge
Staggered Push-Ups
DL Hip Bridge

3x5
3x10
3x8e
3x8
3x8

2min rest
2min rest
2min rest
2min rest
2min rest

Day 2
exp
ub horz press
hip ext
ub vert press
hip ext

week 2
Day 1
exp
lb push
ub vert pull
lb push
ub hotz pull

vol

%

Jumping Jacks
Goblet Squats
Chin-ups
Step-Ups
Shoulder series (I’s, Y’s, and T’s)

3x5
3x8
3x6
3x10
3x6

90 sec rest
90 sec rest
90 sec rest
90 sec rest
90 sec rest

Burpees
Push Ups
Standing hip extension
Bear Push-Ups
Glute Bridge

3x5
3x10
3x8e
3x8
3x8

90 sec rest
90 sec rest
90 sec rest
90 sec rest
90 sec res...


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