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NAME:
ARCHANA KABRA
DATE:
EXERCISES
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LAT PULLS
SESSION DATA
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SESSION DATA
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ANATOMICAL ADAPTATION
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Session 3
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Session 4
AINING PROGRAM
DATE:
COMMENTS
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ARCHANA KABRA
DATE:
EXERCISES
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CABLE ROWS
DATE:
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ANATOMICAL ADAPTATION
DATE:
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BACK SQUATS
PHASE:
Session 3
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Session 4
AINING PROGRAM
DATE:
COMMENTS
SESSION DATA
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#VALUE!
VELOCITY
TRAINING
QUALITY
REP
RANGE
SETS
0.15-0.23
0.23-0.29
0.29-0.37
0.37-0.45
0.45-0.52
0.52-0.60
0.60-0.69
0.69-0.77
0.77-0.85
0.85-0.94
0.94-1.02
1.02-1.11
1.11-1.21
1.21-1.31
1.31-1.41
100
95
90
85
80
75
70
65
60
55
50
45
40
35
30
<30
ABSOLUTE
STRENGTH
1 TO 3
3 to 5
CIRCA MAX
STRENGTH
4 TO 6
3 to 5
ACCELERATIVE
STRENGTH /
Hypertrophy
7 TO 12
3 to 6
STRENGTH
SPEED
2 to 4
3 to 5
SPEED
STRENGTH
3 to 5
3 to 5
SPEED
6 to 8
strength speed
speed strength
speed strength
100
97
95
90
87
85
80
75
70
67
65
63
60
55
50
45
40
35
30
< 30
2
3
4
5
6
7
8
10
12
15
17
20
23
25
27
30
34
37
absolute strength
accelerative
strength /
hypertrophy
muscular endurance
velocity
0.15 - 0.23
0.23 - 0.29
0.29 - 0.37
0.37 - 0.45
0.45 - 0.52
0.52 - 0.60
0.60 - 0.69
0.69 - 0.77
0.77 - 0.85
0.85 - 0. 94
0.94 - 1.02
1.02 - 1.11
1.11 - 1.21
1.21 - 1.31
1.31 - 1.41
> 1.50
%
100
95
90
85
80
75
70
65
60
55
50
45
40
35
30
<30