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Protein Smoothie RTD
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A solid and structured diet plan can go a long way towards promoting gains in power and strength. Diet should be planned to ensure sufficient nutrients and calories are consumed to support muscular growth and promote complete physical recovery. The meal plan should be split into regular meals throughout the day with healthy snacks in-between to ensure sufficient fuel is always available to your muscles.
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
Training for power and strength should involve a combination of explosive training and strength training. This particular programme is based on regular gym equipment including free weights and machines; however you may want to consider the use of equipment specifically designed for power training including kettle bells, medicine balls and sand bags.
This training programme is based on a frequency of 4 sessions per week (repeat both days twice). Attempt to have at least one day of rest after two consecutive days of exercise. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme.
* Perform the exercise as fast as possible during the concentric phase and return under control during the eccentric phase. Use a load of 75-85% of 1-RM for these exercises and allow between 2-5 minutes rest in between each set. The load on the non-power exercises should moderate to high.
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.
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