Increase
both your maximal strength and explosive strength by training with
free-weights combined with bands - adjustable for different strength
levels and easy to use BNS Max-Bands System - Click
Here!
|
Classic Strength Training
Peripheral Heart Action Workout
Fleck
& Kraemer Peripheral Heart Action System
|
"The
peripheral heart action system is a variation of circuit training. A
training session using this system is divided into several sequences
(Gadja, 1965). A sequence is a group of five or six exercises, each for
a different body part. A training session consists of four to six
sequences, all of which contain different exercises for each body part
being trained. The number of repetitions per set of each exercise varies
with the goals of the program, but normally 8 to 12 repetitions per set
are performed. One training session consists of performing all the
exercises in the first sequence three times in a circuit fashion. The
remaining sequences are then performed one after the other in the same
fashion as the first sequence." |
|
"The aim of the
peripheral heart action system is to keep the blood moving from one body
part to the next, not allowing the blood to pool in any particular part
of the body for a long period of time (Gajda, 1965). This system is
extremely fatiguing. Heart rate should be kept at 140 beats per minute
or higher. The short rest periods and maintenance of a relatively high
heart rate make this system very similar to normal circuit training. The
peripheral heart action system is therefore also an ideal program if a
major goal is to increase cardiovascular endurance." –
From the
book "Designing Resistance Training Programs", Steven J.
Fleck & William J. Kraemer.
|
|
Gadja, B. (1965). The new
revolutionary phase or sequence system of training. Iron Man, 26,
14-17. |
|
Example of a
Four-Sequence Peripheral Heart Action Training Session: |
| Body
Part |
Sequence
1 |
Sequence
2 |
Sequence
3 |
Sequence
4 |
| 1. Chest |
Bench Press |
Incline Bench |
Decline Press |
Fly |
| 2. Back |
Lat Pull-down |
Seated Row |
Bent-over Rows |
T-bar Rows |
| 3. Shoulders |
Military Press |
Upright Row |
Lateral Raise |
Front Raise |
| 4. Leg |
Squat (back) |
Leg Extension |
Squat (front) |
Split Squat |
| 5. Abdomen |
Sit-up |
Crunch |
Roman-chair
Sit-up |
V-up |
|
| About
Fleck and Kraemer |
|
The Classic Weightlifting Program (Power Phase) was taken from the
book "Designing Resistance Training Programs" first edition, co-authored by Steven J. Fleck, PhD and William J. Kraemer, PhD and
published in 1987. Subsequently, a second and third edition have been published. At the time the first edition of "Designing Resistance Training Programs" was
published, Fleck was working for the U.S. Olympic Committee advising elite athletes and
their coaches on training programs and Kraemer was working in the Sports Medicine and
Exercise Science Program at the University of Connecticut. |
| Click
here to buy: Designing
Resistance Training Programs |
|
|
| Complete Olympic Lifting DVD in association
with Patrick Beith — How to
quickly and easily get your athletes to perform explosive Olympic Lifts
regardless of your strength training background! Discover
how to get your athletes more powerful and forceful so they can erupt
onto the field and change the way they compete FOREVER! Click
here to find out more... |
|
