Training 2003

In the year 2003, my training program included three phases:

Volume training

   In this phase, I do some basic exercises with heavy weights. I do over 20 series for large muscles and up to 10 series for smaller muscles, with at least of 80 % of the maximum weight. I try to hold the number of repeats at 6 - if I feel I can it, I increase the weight. The break between the series is 90- 120 seconds. My training is divided as follows

	morning	after noon
Day 1	calves, triceps	quadriceps
Day 2	calves, biceps	shoulders
Day 3	free	free
Day 4	quadriceps	chest
Day 5	hamstrings	back
Day 6	free	free
Day 7	calves, abdomen	free

Pre-competition training

    In this phase of training, I still do some basic exercises with heavy weights. As large muscles, I reduce the number of series to 15, for smaller, to 8. I increase the number of repeats to 8, if I see that I am still able to do this number, I increase the weight. The break between the series should not exceed 60 seconds. My training is divided as follows:

	morning	after noon
Day 1	calves, hamstrings	quadriceps
Day 2	calves, lower back	upper back, triceps
Day 3	free	free
Day 4	quadriceps	shoulders
Day 5	calves, chest	upper back, biceps
Day 6	abdomen, hamstrings	shoulders
Day 7	free	free

Forming training

   In this shortest part of training, taking no longer than 3-4 weeks, I do more isolated exercises of the specific muscles. For large muscles, I keep the number of series at maximally 15 and for smaller muscles, at maximally 8. I keep the number of repeats at 8, if I feel I can exceed this, I increase the weight. The break between the series should not exceed 45 seconds. The training is divided as follows:

	morning	after noon
Day 1	calves, hamstrings, abdomen	quadriceps, chest
Day 2	calves, biceps, triceps	shoulders, back
Day 3	free	free
Day 4	calves, hamstrings, abdomen	quadriceps, chest
Day 5	calves, biceps, triceps	shoulders, back
Day 6	free	free