This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001. The purpose of this program was to emphasize explosive strength to prepare myself for the meet.
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8
To download the full workout in Microsoft Excel, click here.
|Monday||Set 1||Set 2||Set 3||Set 4||Set 5||Set 6|
|Wednesday||Set 1||Set 2||Set 3||Set 4||Set 5|
|Varied Hip||12 reps||12 reps|
|Wrist Curl||20 reps||20 reps||20 reps|
|Friday||Set 1||Set 2||Set 3||Set 4||Set 5|