T2C DL Off Season 1

This programme is an introduction to barbell training for endurance athletes. The goal is to get experience and practise being under the bar rather than increasing weight. Sets of 5-8. Once you can perform 8 great reps increase the weight by 5kg for lower body and 2.5kg for upper body.

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Week 1

Week 2

Week 3

Week 4

Squat (Low Bar)

Romanian Deadlift (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Set A

Deadlift (Barbell)

Military Press (Barbell)

Leg Press (45 Degrees)

Lat Pulldown

Set B

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