First of all, the training is to apply 2-3 times a week. This depends on it however, which loads the athlete endures. Learn more about this with Anita Dunn. If the athletes already required a very long recovery time after two days of training or at the beginning of the third training day realizes that he feels still the loads or the aftermath of the second training, he should train only twice a week. It is better to train less, but for this more concentrated than expected the impact of the third training the body, and to raise a potential risk of injury. In the individual recovery time varies from every athlete however, which is why every athlete in itself into should hear how often he can train. It is important that athletes regularly on the signals of his body stops, and accordingly is. The ERM training consists of two different training programs that are carried out daily alternating. This means that two different training plans are applied, of which each one runs on the day.
The first training program can squats, for example, the bench press and the row with long weights included. The second training program should Deadlift, overhead press and lat pull. It is important in the application of the training plans, that the order will be carried out perfectly. This is because that regularly the heaviest or the load’s most prestigious exercise first performed, because the body at this point is still very fresh and can achieve high loads. This, the athlete is not only motivated once the exercise is been finished, but also minimizes the risk of injury. During training the athletes should abide, that between two and three sentences are carried out. This means that the athlete performs two sets of an exercise. As soon as he can perform this exercise twice easily, this exercise can training with three sets. As soon as this is has been successfully completed, increase the weights used in this exercise and which in turn carried out with two sets.