ALL Season work-out by World Champion Oscar Peyton!
We urge you to buy his books, attend his seminars, and support his great career!
Here's a list of the exercises I do to prepare for competition year round.
Remember, If you have a specific weakness, you must find the appropriate exercise (s) to strengthen that muscle group. Recurring injuries in a certain area indicates muscle weaknesses in that area or an opposing area.
Basic Strength Exercises Reps Frequency
1. push-ups 30 - 100 Daily2. sit-ups 30 - 100 Daily3. squats (body weight) 50 - 100 Daily 4. Lunges (body weight) 20 L & 20 R Daily5. heel-ups 100 - 200 Daily6. Stretch Twice Daily
Speed Training Exercises Reps Frequency
1. high knees 3 x 50 meters 5 days/wk2. rat-a-tats 3 x 50 meters 5 days/wk3. 400 meters 3 x 80% of max 3 days/wk4. 200 meters 3 x 85% of max 3 days/wk5. 100 meters 4 x 90% of max 3 days/wk6. jog 2-3 miles 1 day/wk7. hill or stair runs 10 x 50 meters @ 90% 1 day/wk
Make sure you jog 800 to 1600 meters before Speed Training. Every other day, I do leg curls. Put on 5 lb. ankle weights and lie on bed on your stomach with feet hanging out just past the knees. Raise legs from the knee to the butt and back down (1 rep). Do 50 - 200 reps.
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