Carl & Sandra's

Physical Conditioning Center

Anatomy of a Program

A little background:
Our programs involve super circuits with a strong strength and muscle builder as well as a cardiovascular aspect. Then with the time it takes to rest from the exercise (1-2 minutes), we include flexibility, chest, and stomach work. Traditional circuit training is cardiovascular with little or no strength or flexibility work.
The example below is what a program looks like. It is changed every 6 weeks. Why? Increasing weight each time through a circuit and trying to increase the total weight each week works well for about 4 weeks. If continued beyond 4 weeks, it is too much stress on the body and progress halts. Tiredness sets in, as well as lack of interest and muscle injuries. For the 5th and 6th weeks, you continue to progress when you add weight at the beginning of the week and take off 10-25% of the weight and do faster repetitions the other two workouts.

Click on the links in the program below for discussions of each program element!

Your Name weight____ % body fat____ vertical jump____ chest power____ upper back & arm power____
hip & leg power____

1. Warm-up 3-5 min. & Stretching (20 sec. each): mid-back stretch; seated back stretch; seated inside thigh stretch; ankle stretch

2. Super Circuit (x3)

DB Push Press - 12
Mid-back Stretch - 20 sec.
DB Bench Press - 12
Oblique Reach Sit-ups - 5, 4, 3, 2, 1

3. Super Circuit (x3)

Alternating DB Curls - 10 each
Two DBs Overhead - 12
Side Flys - 12

4. Super Circuit (x3)

Step-ups with DB Side Raise - 8 each on 6-inch box
Ankle Stretch - 20 sec. each
Alternating Partial Edge Knee-ups - 20 sec. each, 40+

5. Super Circuit (x3)

DB Squat to Slide Together to Shoulder - 12
Seated Back Thigh Stretch - 20 sec.
Seated Inside Thigh Stretch - 20 sec.
One DB Pullover and Extension - 12

Page	Contents
Home	Back to the beginning
Tour the Gym	View the inside of the gym with all its equipment.
Information for Prospective Members	A summary of member benefits and why we are different from other gyms!
Anatomy of a Program	An explanation of what a program is and how it is developed.
Weight Training for Your Lifestyle	The benefits of weight training (athletic training) regardless of your age or condition
The World According to Carl	Advice from Carl Miller
Our Staff	Meet Carl and Sandra's staff!
Miller Weightlifting	Our lifters compete in national and international Olympic-style weightlifting meets.
Fun Meets	Weightlifting meets for our members without the pressure of competition. Members can show their skills for fun in a meet atmosphere or tune-up for their next big meet!

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