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JCSM Shareware Collection 1996 September
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JCSM Shareware Collection (JCS Distribution) (September 1996).ISO
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WEIGHT.DOC
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1994-01-22
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INTRODUCTION TO CYCLE WEIGHT TRAINING
The cycle weight training program was developed to help
solve the problem of overtraining. If a lifter is
constantly working at full intensity, there is not enough
time for the body to recover and the lifter becomes
susceptible to injury, lifting plateaus and stress. In many
cases, lifters will reach a plateau and attempt to
compensate by working harder. The body simply is not able
to cope with this and the lifter risks injury. With Cycle
weight training, the lifter should be able to avoid the
problem of hitting a training plateau.
The idea of cycle weight training has been used for
many years by competitive weight lifters and college
training programs. The lifter should only cycle major
muscle groups and for this reason, the program allows only 6
Cycle lifts. Many users do their cycle lifts three days a
week and then reserve two to three days a week for ancillary
lifting and exercises. This program allows storage of
different types of Cycles on various hard drive
subdirectories with the ability to move back and forth
between them.
The basic program begins when the lifter is tested for
his or her maximum lift in the six Cycle lifts. The program
then runs through four phases, with the lifter working each
phase until he or she is able to complete that phase
comfortably, usually taking one to two weeks for each phase.
The lifter then moves to the next phase.
Phases two and three are simple modifications of phase
one, but Phase Four is an entirely different series of
lifts and should be executed for Three Weeks. When the
lifter has completed phase four successfully, he/she is then
retested for maximums, and begins the phase 1 workout at the
new levels.
PHASE ONE
The goal of phase one is to build a base of muscular
endurance and size. Using low intensity and light weights,
the lifter is able to concentrate on technique and
repetition. The lifter does three sets of ten repetitions:
Set 1 = 10 reps at 65% of Cycle Max
Set 2 = 10 reps at 70% of Cycle Max
Set 3 = 10 reps at 75% of Cycle Max
The goal at this level is not to bring large increases in
muscle strength, but rather to develop endurance. This
endurance will be necessary when the lifter raises to the
next levels of the program.
PHASE TWO
The goal of phase two is to increase strength to those
muscles that are emphasized in the Cycle program through
medium intensity training. This phase simply lays the
foundation for phases three and four. The lifter does four
sets of eight repetitions:
Set 1 = 8 reps at 65% of Cycle Max
Set 2 = 8 reps at 70% of Cycle Max
Set 3 = 8 reps at 75% of Cycle Max
Set 4 = 8 reps at 78% of Cycle Max
PHASE THREE
Phase three begins full concentration of strength
development. This workout is similar to that which is used
by many powerlifters as their base workout, and the lifter
should begin to feel the increase in strength to his/her
major muscle groups that this program is emphasizing. Phase
three consists of five sets of six repetitions:
Set 1 = 6 reps at 65% of Cycle Max
Set 2 = 6 reps at 70% of Cycle Max
Set 3 = 6 reps at 75% of Cycle Max
Set 4 = 6 reps at 78% of Cycle Max
Set 5 = 6 reps at 81% of Cycle Max
PHASE FOUR
In phase four, the lifter is introduced to a high
intensity formula which should increase the size and
strength levels of the Cycle muscle groups. The first three
sets help warm up the muscles for the stress of the last
three sets and arenÆt too demanding. Sets 4, 5 and 6 are
very high intensity, and the lifter must be careful not to
overwork at this point. The program expects three weeks in
this cycle and if the lifter has difficulty in the last
three sets, he/she should not be afraid to back off. Phase
four consists of six sets with repetitions of 10, 8, 6,
4, 3 and 2 lifts.
Low Intensity
Set 1 = 10 reps at 55% of Cycle Max
Set 2 = 8 reps at 65% of Cycle Max
Set 3 = 6 reps at 75% of Cycle Max
High Intensity
Set 4 = 4 reps at 80% of Cycle Max
Set 5 = 3 reps at 85% of Cycle Max
Set 6 = 2 reps at 90% of Cycle Max
Because this fourth Cycle is of such high intensity, it
is recommended that the lifter not be allowed to work with
this Cycle more than the three weeks recommended by this
program. The lifter should then be tested and begin the
program again at phase one.
THE CYCLE WEIGHT TRAINING PROGRAM
DOS Version 2.1
Conventions
1. Any letter or word that are surrounded by a "<" or ">"
indicates that your are to press that key on the
keyboard.
2. If a letter or word is ITALICIZED, type the word.
3. This program works with or without a mouse. The mouse
must be Microsoft or IBM compatible. When the
instructions say to "Click On", move the mouse pointer
to the item and press the left button.
Installing the Weight Lifting Program
This program has come in an archived format, so you must run
the install program if you expect it to work properly. You
may quit the install program at any time by pressing the
<CTRL> key and <C>
The Weight Lifting Program comes on a 3.5" or 5.25" floppy
disk. Place this disk in drive A: or B:. Log onto the
drive that the disk is in type INSTALL , and press the
<ENTER> key. You will be asked to type the drive that holds
the install program. Type the letter followed by a colon
(:). If you placed the disk in drive A, type A: and
press <ENTER>. If the disk is in drive B, use B: as your
default.
Next you will be asked what drive you are installing to.
Once again, type the destination drive followed by a colon.
The destination drive must be a Fixed (Hard) disk and you
must have at least two megabytes of free space on the disk.
After selecting your destination disk drive, you will be
asked to select a subdirectory on which to store the
program. Type in a directory name of eight letters or less.
The install program will create the directory if it does not
already exist. After you have made these selections, the
install program will take over and copy the included
programs, unarchiving those files that must be unarchived
Starting the Program
To start this program, log onto the drive and directory to
which you installed the program. For example, if you
installed the program to drive C: and to the directory
"WEIGHTS", you would type:
C: <ENTER>
CD \WEIGHTS <ENTER>
At this point, you must start the program by typing:
WEIGHT <ENTER>
The first time you start the program, you will be asked to
complete the program setup. Here you must type in the name
of your organization, then type in each of the six lifts
that will be a part of the cycle program. Examples of lifts
you may wish to use might include:
Bench Press Extensions (Arm Lat Pull
Military Press or Leg) Rowing
Incline Press Butterfly Curls (Arm or
Leg Press or Deadlift Leg)
Squat Power Clean
You will also need to select the "Phase Percents". The
basic program has been established with specific and tested
percentages for lifting workouts. If however those
percentages are not appropriate your organization, they may
be lowered by 5% or !0% of the base. It is suggested that
the user start with the base percentage rate and lower it
only if it is absolutely necessary.
You may move down the input lines by pressing the
<ENTER> key, the Cursor Down key or the <TAB> key. You may
move up the input lines by pressing the cursor up key or
<SHIFT> and <TAB>. You do not need to fill in each blank.
When you are finished, save your data by selecting the <OK>
button.
The Lifter Input Screen
When the setup screen fades, you will be at the lifter input
screen. This is the program's working screen. Virtually
all your work will be done at this screen.
LIFTER ENTRY:
The screen right now is empty. You will need to select
<APPEND> on the "Controls" panel. Once you do this, the
input lines will darken and you can begin filling in the
data. To get to the first input line (Lifter's Name), you
can use the <TAB> key or the mouse. If you wish, you may
enter only the lifters name at this time. You may go back
and enter the lifter data regarding weight, height, age and
lifts at any later session.
When typing the lifter's name, type FIRSTNAME, LASTNAME.
Make sure that you put a comma after the last name. Also
make sure that you capitalize appropriately. This helps the
program keep an accurate index of lifters.
You can move between the input lines the same way as on the
setup screen, using the arrows, <ENTER> and <TAB> keys.
Notice the zeros in some of the input lines. These are
numeric fields. When you are in one of these fields, do not
erase the zero, just type over it.
The "Notes:" input field looks like it is only three lines
long. If you go past the third line, it automatically turns
into a scrollable field. It acts similar to a word
processor, but do not press the <TAB>, because that will
send it to the Control Panel.
The Control Panel is for you to use if you have a Mouse.
Using it, you can go to the Top or Bottom of the user list,
to the Next lifter or Last lifter, Search for a lifter, or
add (Append) a lifter. You can also do each of these
activities if you hold down the <ALT> key and press <T>,
<L>, <N>, <B>, <S> or <A>.
The Light Bar Menu
At the top of the screen is a bar with five options. You
can click on any of the objects on the bar to open a menu,
or you may hold the <ALT> key and press the first letter of
the object. For example, pressing <ALT> <F> opens the File
menu. You may also move the cursor to the menu bar by
tapping <ALT> or <F10>. Once on the menu, to open a drop
menu, press<ENTER>. Pressing the <ESC> key will close off
the menu bar.
YOUR MENU OPTIONS:
File Choices -
Change Directory - Allows you to move to another
directory on your computer's hard drive. When you
select this option, a screen opens that shows you
the current directory, and gives an input line on
which you can type in the new path. Once the path
is typed in, you may test to see if it exists,
select it by selecting <OK>, or return to your
current directory by pressing <Cancel>.
A directory must already exist if you wish to move
to it. If however it does exist, but there are no
records on that directory, the necessary records
will be copied to it and you will be allowed to
start a new database of lifters.
Math Calculator - Opens up a Calculator window so that
you can do any personal calculations that you need
to while working with the program.
Calendar/Diary -Opens up a window with a perpetual
calendar and a notepad to write down key events.
Pressing <TAB> switches back and forth between the
calendar and the notepad. Any info typed on the
notepad will be tagged to the day highlighted on
the calendar. You can move forward or backward a
month by pressing page up or page down. You can
also move by year by pressing the <SHIFT> key with
page up and page down, however this must be on the
numeric keypad. Pressing the arrow keys moves
through the days on the month displayed. You may
click on any of the objects with your mouse. A
Diary choice appears on the menu bar. Tap ALT>
then cursor over to it to see its choices.
Exit - Quits the program.
Database Choices -
Reindex Lifter List - If you suspect the lifter index
has been damaged, use this choice to regenerate
it.
Add a Lifter - Will add (APPEND) a lifter to your
database list. Selecting this will clear all
input lines for the new lifter name and weight
information.
Save All Work - When working extended periods, an
occasional save should be done to prevent problems
if your electricity should go out.
Delete this Lifter - Allows you to remove a lifter from
your database. When you select this option, a
verification box pops up.
Pack Deleted Lifters - This allows you to clean up your
database. It copies your records to a new file,
deletes the old one, then gives the new file the
name of the original.
Change Setup - Opens the setup window for you to make
changes.
Backup Data to Drive A: - You should frequently save
all your information in case of a problem. This
option saves all of the data that you have
entered. Put a formatted disk in drive A: and
select this option. A choice window will open.
You must press <C> to save the data. If you press
any other key, the window and menu will close.
Edit Menu -
Top Lifter - Sends you to the top of your lifter list.
Bottom Lifter - Sends you to the bottom of your lifter
list.
Next Lifter - Moves you to the next lifter on your
list.
Last Lifter - Moves you to the previous lifter on your
list.
Search for a Lifter - Opens a Search Window. After
selecting this choice, you will need to type in
the last name of the lifter you want. Typing a
couple of letters will usually do the trick. If
you type no name and hit the <ENTER> key, a browse
window will open up. Cursoring through the list
will allow you to move to the desired lifter.
Pressing <ESC> then puts that lifter on the input
screen.
Browse All Lifters - Opens a browse window with all the
data on all the lifters. It also puts a Browse
option on the menu bar. More info on browse
windows later.
Report Menu -
Print Lifter List - Prints out a list of all lifters on
the database and their maximum lifts for each of
the six lift fields.
Print One Lifter - Prints all the information regarding
MAX and CYCLE weights for the lifter now on the
screen.
Print All Lifters - Prints the same information as
above, but does it for all the lifters in the
database.
View Workout - Lists the four workout phases.
Window Menu
Zoom - Will Zoom the browse window or the calendar to
full size. The browse window will fill the full
screen. The calendar will fill most of the
screen. Selecting it again will Zoom it back to
normal size.
Working With Browse Windows
When you open a browse window, you can make changes quickly
to your lifter list. You may resize or move the window (see
above) and you can also adjust it in other ways. When you
open a browse window, the cursor will be on the lifter who
was on the input screen. You can move from field to field
by pressing the <TAB> key and you can move from lifter to
lifter by pressing the up and down cursor.
Opening the Browse window offers you the following options:
Change - Changes the Browse window to an edit window
that can be moved through easily.
Grid/Grid Off - Removes the grid lines from the browse
window.
Link/Unlink Partitions - If you "Resize Partitions",
you can unlink the two partitions similar to the
way you unlink windows in a spreadsheet.
Change Partitions - If you "Resize Partitions", you can
jump back and forth between the partition with
this option. You can also do this without opening
this menu by clicking on the other partition with
the mouse or pressing <CTRL><H>.
Size Field - You can change the size of the current
field by pressing this option. Use the left and
right cursor arrows to make the change. Pressing
<ESC> ends the sizing. This can also be done with
the mouse by putting the pointer on the grid line
and holding down the left mouse button as you move
the pointer.
Move Field - Moves a field left or right within the
record. This can also done with the mouse by
moving the pointer to the field title above the
names, holding down the left mouse button and
moving the field right or left.
Resize Partition - Allows you to open a second
partition similar to opening a window on a
spreadsheet. The cursor moves to the double
arrows in the bottom left hand corner. Use the
right arrow to open the partition and the right
arrow to close it. Press <ESC> when the partition
is correct. The cursor will be in the right hand
partition. This can also be done using the mouse
by clicking on the double arrows and holding down
the button as you move the partition.
Goto - Opens a dialog box that allows you to goto Top,
Bottom, Skip forward one record, or goto a record
number.
Seek - Opens a dialog box that allows you to seek a
particular value. More on this later.
OPENING A MEMO FIELD: The "NOTES" field that holds
the notes that you have written about a lifter is
a MEMO field. You may open it up for editing
within a browse window by holding the <CTRL> key
and pressing <PgDn>. Close it again by pressing
<CTRL><W>to save or <ESC> to discard.
NOTE: When in the browse window, the cursor arrows on some
computers may not work properly unless the Num Lock key is
off.
The Cycle Workout Windows
You may view the Cycle Workouts by selecting View
Workout on the Report menu. You may also open the workout
screens by pressing <ALT> and <1>, <2>, <3> or <4>. When
you view the workouts, you may use the buttons on the side
and bottom of the screens to move through your lifter list,
and you may leave the screen by selecting <Close>. You will
notice that the actual weights have been rounded off to the
nearest five pounds. In screens 1, 2 and 3, the number of
sets and reps are shown in the upper right hand corner of
the screen. In screen 4, the number of reps is listed above
the actual weight. The lifter will do SIX sets with the
percentage for each set listed above the actual weight.
*********************************
* CYCLE WEIGHT TRAINING PROGRAM *
* Copyright (c) R & G Software *
* Ronald N. Grout *
* 599 E. Wright *
* Hemet, CA 92543 *
*********************************
