For the Monday session, I did 3 reps per exercise, with a minimum 20-second rest between reps. This was ok for the Zercher Lunge because I was able to hold for only 17 sec, so about 20 sec. rest between reps was fine. This was also fine for the next exercise, which was Calf Raise. Overhead Press took more out of me. I had the load set to 70% of 1-rep max, as with the other exercises, but Overhead Press 30-sec. hold at 70% RM just felt harder. I needed quite a bit more than 20 sec. to rest between reps. Bicep Curl and Standing Shoulder Extension were similarly demanding. By the time I got to Standing Shoulder Extension, I'd accumulated quite a bit of fatigue anyway.
The study that inspired this program mentioned that the athlete consumed baking gelatin and orange juice, one hour before each training session. Baking gelatin is a cooked form of collagen. The body will synthesize more collagen for tendon strengthening if collagen and vitamin C had been ingested 30-60 min. before training. Ingesting these supplements after training is apparently also fine, but tendon development may not be as quick I guess. I went ahead and ordered hydrolyzed collagen powder, which arrived Tuesday. Before the Wednesday and Friday sessions, I ingested a bit of water mixed with the collagen powder, and at least one glass of orange juice.
For the Wednesday and Friday session, I did the exercises in a circuit, for 3 rounds, resting as needed. This was bit more time-efficient than doing 3 sets per exercise.
No comments:
Post a Comment