Umair Jaswal The Training Program
Training was worked on the same basis as the the nutrition - ie in 6 week phases:
First six weeks -
Chest and back - 12 sets - 6 reps per set
Push and pull principle - bench and seated row
Dumbell press - lat pull down
Flys, one arm row
Biceps and triceps 12 sets , 6 each all heavy 3-6 reps
Heavy dead lfits - 4 sets - 8 reps
4 sets 3 reps
6 sets 1 rep
Shoulders and Traps , Shrugs 6 sets - 12 reps
Shoulder press 4 sets - 6 reps
Side laterals- 4 sets 6 reps
legs and calves
Squats, leg press, leg curl , leg extensions and calf raises
All exercises were to failure
And after each bodypart one set was done with low weights to max high reps
During this phase as high carbs and high protein and high fats were eaten we did not want too much fat hence boxing and stretching was done 3-4 times a week as well as stretching daily
Second phase rep range increased and sets increased
Third phase we used a combination of high reps and low weight and low reps and very high weight
Due to the risk of injury with high weight spotters always used and usually more than one
Fourth phase was the hardest as calories were low and training was intense , boxing daily, stretching daily, explosive body weight training, as well kettlebells, and a combination of high intensity weights and cardio/ cardio conditioning
First six weeks -
Chest and back - 12 sets - 6 reps per set
Push and pull principle - bench and seated row
Dumbell press - lat pull down
Flys, one arm row
Biceps and triceps 12 sets , 6 each all heavy 3-6 reps
Heavy dead lfits - 4 sets - 8 reps
4 sets 3 reps
6 sets 1 rep
Shoulders and Traps , Shrugs 6 sets - 12 reps
Shoulder press 4 sets - 6 reps
Side laterals- 4 sets 6 reps
legs and calves
Squats, leg press, leg curl , leg extensions and calf raises
All exercises were to failure
And after each bodypart one set was done with low weights to max high reps
During this phase as high carbs and high protein and high fats were eaten we did not want too much fat hence boxing and stretching was done 3-4 times a week as well as stretching daily
Second phase rep range increased and sets increased
Third phase we used a combination of high reps and low weight and low reps and very high weight
Due to the risk of injury with high weight spotters always used and usually more than one
Fourth phase was the hardest as calories were low and training was intense , boxing daily, stretching daily, explosive body weight training, as well kettlebells, and a combination of high intensity weights and cardio/ cardio conditioning
|
|
|
"It has to be said that Umair's commitment was no less than a professional athletes training and he the adage no pain no gain applied here.
In my 25 years of training people he showed he has the commitment, mentality, dedication and willpower to succeed"
Imran khan - studying for Phd in Human performance Management from the Uk, Holds BSC, MSC in exercise science and rehabilitation , MSC heath management , All UK,performance and micro nutrition, level 5 trainer , registrant on exercise professionals UK, Strength and conditioning level 3, former martial artist and strength athlete, currently preparing or senior European circuit in strength .