LIFT: WEIGHTED SIT-UPS

FOCUS / PURPOSE: ABDOMINALS

EQUIPMENT: PLATE

TECHNIQUE

1. The athlete will begin in the sit-up position with his feet held by a partner.
2. In a controlled manner, the athlete will perform a complete sit-up while holding a plate across his chest.

COACHING POINTS

1. The athlete should control his movement throughout the exercise. Less weight is more important than doing heavy weight with poor technique.

WEIGHTED SIT-UPS WORKOUT

1. Peak Phase – 3 sets
Week 9: Repetitions for each set – 8, 10, 12
Week 10: Repetitions for each set – 9, 11, 13
Week 11: Repetitions for each set – 10, 12, 14
Week 12: Repetitions for each set – 11, 13, 15

Click here for video showing how to properly perform the inverted rows.

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