LEVEL ONE INTERNSHIP SEPTEMBER 14-18

The next Level I Internship will be held at the Sydney Sports & Athletic Performance Centre from the 14th-18th September 2009.

The course runs from 9.00 to 5.00, Monday to Friday and the topics covered include:

Module 1: Length-tension and strength testing for the upper body;
Module 2: Flexibilty, strength exercise and program prescription for the upper body;
Module 3: Length-tension and strength testing for the lower body;
Module 4: Flexibility, strength exercise and program prescription for the lower body;
Module 5. Short-term periodization.

The course fee is $1000.

For more information, email tony.boutagy@bigpond.com

Strength Program for Fat Loss

Here is another sample program designed for fat loss. Again, the two primary principles are to elevate growth hormone levels and to significantly disrupt homeostasis, so that metabolism is elevated for many hours after training. Notice how the acute program variables have been designed to achieve these two goals: high volume (around 300 reps), total body, large muscle group and/or compound exercises, short rest intervals and set durations around 40 seconds. Finally, note that the first and second exercises are performed as straight sets and the final four exercises are performed as a circuit.

A. Snatch grip deadlifts, 4 x 8 on a 40X0 tempo, rest 60 seconds

B. Parallel chin ups, 4 x 8 on a 40-0 tempo, rest 60 seconds

C1. Lying leg curls, 4 x 8-10 on a 4010 tempo, rest 60 seconds

C2. Seated rows, close grip, 4 x 10-12 on a 4010 tempo, rest 60 seconds

C3. Horizontal back extensions, 4 x 10-12 on a 4010 tempo, rest 60 seconds

C4. Farmer’s walk, 4 x 40 seconds, rest 60 seconds

Perform this workout six times and then change the program and try something different. Enjoy.

Tony,
Avalon,
Sleep deprived due to the Tour de France