|
KMID : 1123820070090020033
|
|
Health & sports medicine
2007 Volume.9 No. 2 p.33 ~ p.39
|
|
|
Case of weight training of college body building player during off season and on season
|
|
Kim Ki-Hong
Lee Byung-Kun
Seo Hyun-Chul
|
|
|
Abstract
|
|
|
The purpose of this study was to provide the case of weight training of college body building player during off season and on season. The subject was amateur body building 1 player(
28yrs) who had a 5yrs experience. Exercise frequency on out of season were 6 times a week. Exercise intensity were 15RM on 1st set, 12RM on 2nd set, 10RM on 3rd set, 8RM on
4th set, 6RM on 5th set, and 50% of 5th set intensity on 6th set, was focused hypertrophy. Exercise time was 1:30 included rest time between set. Exercise of season were focused on
muscle definition by mixed methods of aerobic and weight training. Exercise frequency were 6 times a week, separated exercise of 3days, 2 times exercise on the same days. Exercise
intensity were 3-4 set, over 15RM or maximal repetition, drop sets, focused one joint movement. Aerobic exercise were enforced 6 times a week after weight training. Weight training
were enforced 90 minutes on AM, 90 minutes on PM, and aerobic exercise were enforced 50 minutes. Weight on out of season was decreased from 68 kg to 87 kg during 2 years 8
months. The weight of season of 100 days was increased from 87 kg to 74 kg and the % fat of season was decreased from 16% to 8.5%. The final record of this program was 2005 Mr.
University gold medal. This program would be useful data on individual training program for college body building players.
|
|
|
KEYWORD
|
|
|
body building player, weight training, on season, off season
|
|
|
FullTexts / Linksout information
|
|
|
|
|
|
Listed journal information
|
|
|
|
|