We have discovered from training experience: In training to develop strength, you do not have to always use weight training close to the limit. In fact, you can train with small to moderate intensity (low intensity refers to 70% of the maximum weight and below, medium intensity Intensity refers to more than 70% and less than 80% of the maximum weight) training to achieve considerable progress. These small and medium-intensity exercises need to be matched with more than 90% of heavy weight and extreme weight training. However, the proportion of the latter in the training load It should not exceed 16%.

We have also found that only six weeks of specialized training can significantly improve strength. Mainly using small and medium weights can achieve good physical functional status and prepare for high-intensity training in the future.

Recommended load and intensity

Weekly plan sequence Warm-up weight Official weight Average weight

1 1 70% 1 group; 75% 1 group 80% x Group 2 78.1%

　1 2 70% Group 1; 75% Group 1 80% x Group 3 78.6%

　1 3 70% Group 1; 75% Group 1 80% x Group 2 78.1%

　2 4 70% Group 1; 75% Group 1 80% x Group 4 78.9%

　2 5 70% Group 1; 75% Group 1 80% x 2 groups 78.1%

　2 6 70%1 group; 75%1 group 80% x 5 groups 79.1%

　3 7 70%1 group; 75%1 group 80% x 2 groups 78.1%

　3 8 70%1 group; 75%1 group 80% x 6 groups 79.2%

　3 9 70%1 group; 75%1 group 80% x 2 groups 78.1%

The above is the training in the first 3 weeks. The amount of exercise in the warm-up group is average, and in the formal group, each group should do the maximum amount of exercise according to their own dogs. For the first 3 weeks, do this exercise 3 times a week. Be sure to relax his muscles after strength training. Massage, running and other methods can be used. (Picture source: Internet)