TRAINING PARAMETERS/WORK——训练参数
Novice Athletes:

    * Duration of Phase 8-10 weeks
    * Load 30-40%
    * Number of Stations 9-15
    * Number of Circuits per Session 2-3
    * Total Time of Circuit Training Session 20-25 minutes
    * Rest Interval Between Exercises 90 seconds
    * Rest Interval between Circuits 2-3 minutes
    * Frequency/Week 2-3

Experienced Athletes:

    * Duration of Phase 3-6 weeks
    * Load 40-70%
    * Number of Stations 6-9
    * Total Time of Circuit Training Session 30-40 minutes
    * Rest Interval Between Exercises 45-60 seconds
    * Rest Interval between Circuits 1-2 minutes
    * Frequency/Week 3-4

TRANSITION PHASE: The main goal of this phase is (through a decreased volume and intensity) to remove the fatigue acquired during the previous training and season, and to replenish the exhausted energy stores. If during the transition phase athletes do not perform any strength training, muscles may decrease in size together with considerable loss in power.

ANATOMICAL ADAPTATION: The purpose of the AA phase is to progressive adapt the muscles, and especially muscle attachments to the bone, to easier cope with heavier loads during the following training. The overall load has to be increased, but without experiencing discomfort.

Novice Athletes:

    * Week #1-2 30%
    * Week #3-4 35%
    * Week #5-6 40%

Experienced Athletes:

    * Week #1 40%
    * Week #2 50%
    * Week #3 60%
    * Week #4 50%
    * Week #5 60%
    * Week #6 70%

Monday:

Resting only 45 seconds between exercises

    * Duo-Chest (Fly's/Chest Press is a super set); 1x10
    * Crunch Machine; 1x25
    * Duo-Leg (Extension/Press is a super set); 1x10
    * Rotary Torso Machine; 1x10@each side
    * Duo-Shoulder (Lateral/Press is a super set); 1x10
    * Plate Crunch; 1x25
    * Duo-Back (T-Bar/Pull Downs is a super set); 1x10
    * Triceps Exercise; 1x12
    * Hyperextension; 1x12
    * Biceps Exercise; 1x12
    * Glute-Ham; 1x8

Rest 2 minutes then repeat two more times.
Wednesday:

Resting only 45 seconds between exercises

    * Duo-Chest (Fly's/Chest Press is a super set); 1x10
    * Crunch Machine; 1x25
    * Duo-Leg (Extension/Press is a super set); 1x10
    * Rotary Torso Machine; 1x10@each side
    * Duo-Shoulder (Lateral/Press is a super set); 1x10
    * Plate Crunch; 1x25
    * Duo-Back (T-Bar/Pull Downs is a super set); 1x10
    * Triceps Exercise; 1x12
    * Hyperextension; 1x12
    * Biceps Exercise; 1x12
    * Glute-Ham; 1x8

Rest 2 minutes then repeat two more times.
Friday:

Resting only 45 seconds between exercises

    * Duo-Chest (Fly's/Chest Press is a super set); 1x10
    * Crunch Machine; 1x25
    * Duo-Leg (Extension/Press is a super set); 1x10
    * Rotary Torso Machine; 1x10@each side
    * Duo-Shoulder (Lateral/Press is a super set); 1x10
    * Plate Crunch; 1x25
    * Duo-Back (T-Bar/Pull Downs is a super set); 1x10
    * Triceps Exercise; 1x12
    * Hyperextension; 1x12
    * Biceps Exercise; 1x12
    * Glute-Ham; 1x8

Rest 2 minutes then repeat two more times.