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Off Season Weight Training Plan. Aims: All players to reach personal and position specific strength, muscle mass and body fat standards. 3 x 4 week training schedule progressing from hypertrophy training to strength. Training Plan. Phase 1 (Week 1-4) Core exercises in bold. Do 4 sets of 12 reps . Auxiliaries . Do 3 sets of 10 reps each. Phase 2 (Week 5-8) Core exercises in bold. Do 4 sets with ... ................
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