| Detail December 1, 2002
|
Jenny Borecky at the
2002 CBBF Women's Physique Challenge.
(photo June 2002) |
|
Warning: This is an extremely intense
training program performed by an advanced competitor. Before undertaking any exercise
program like this one, please consult your physician.
Jenny Borecky's "Shock Treatment for
Legs"
Name: Jenny Borecky
Age: 26
Height: 5’ 9"
Residence: Winnipeg, Manitoba, Canada
Competitive level: 2002 CBBF Women's Physique Challenge National Champion
Denyse Johnson: You won the 2002 CBBF
Women’s Physique Challenge held in June in Winnipeg this year and exploded onto the
scene. How long have you been a personal trainer?
Jenny Borecky: I have been training for
five years and have taken my MFLDA and, recently, my CAN-FIT PRO certification. After
three years of making programs for anyone who wanted help, I have opened my own business
called Output Training.
DJ: What is your shock-treatment
training program?
JB: The Shock Treatment for Legs consists
of four phases. Each phase is done for a total of four weeks, with one workout per week.
The first phase of this shock treatment program is the most difficult, but each phase is
designed to put your legs through a variety of angles and resistance.
DJ: Tell us about Phase 1.
JB: Phase 1:
- 6 sets of 4-6 reps of lying, one-and-a-quarter leg curls.
This exercise is done by pulsing at the top of your leg curl.
- Next are the 100 reps of heals-elevated back squats. I have
to laugh when I think of this workout. The 100 reps are done in as many sets as it takes
for you to hit 100. If you can do 100 reps in 5 sets, then it’s time to increase the
resistance.
- After you complete the deadly squats, it’s time to move
on to the 100 reps of stiff-legged deadlifts. Hahaha! Do these deadlifts in the same
manner as the squats.
- Once you are finished with the deadlifts, it’s time to
head over to work the calves with 6 sets of 12-15 reps of double contracted seated calf
raises.
DJ: What is this program intended to
accomplish?
JB: This workout is intended to work your
legs to the ultimate extreme.
DJ: Is it appropriate for everyone?
JB: This routine is definitely not
recommended for everyone. You should be an experienced lifter and have a trainer or
partner with you the first time you try this routine.
DJ: How did you find out about it?
JB: Well I can’t take full credit for
this one. After hours of reading and searching in books and on the Net, I found the
workout program on a bodybuilding forum. I have made some modifications to the routine to
make it semi-bearable.
DJ: How does it make you look / feel?
JB: I can’t stop laughing now. You
should not do this routine if you are required to do any major activity for the next few
days. Proper diet and stretching will cut down the soreness, but I know the first time I
did this routine I could not sit down without my legs hurting.
DJ: How often should it be done?
JB: This routine should only be done once
a week for four weeks, once a year. The intensity could cause you to waste your
hard-earned muscle away if you aren’t careful.
 DJ: When should it be done?
JB: If you were like me and couldn’t
find anything to get your legs to wake up and make some changes. My lower body needed some
work and next year I can’t wait to show them off at the 2003 Provincials in Manitoba.
DJ: Any other tips, recommendations,
warnings, etc.?
JB: You should definitely drink a lot of water during and
after this workout to ensure you flush as many toxins out of those legs as possible. You
should also make sure you refuel your body after this workout and consume adequate amounts
of protein to repair the micro tears you have made in those soon to be amazing legs.
DJ: Is the "pain" worth it?
JB: The soreness you suffer is nothing
compared to the satisfaction you will have once you see the gains you make.
DJ: Can you give us a sample of this
type of workout for yourself?
JB: Yes:
- Lying one-and-a-quarter leg curls: 40lbs, 6 sets, 6 reps
- Heels-elevated back squats: Olympic bar only (20kg), 5 sets,
20 reps
- Stiff-legged deadlifts: 60lbs, 5 sets, 20 reps
- Seated calf raises: 25lbs, 6 sets, 13 reps.
Jenny Borecky can be reached through the editor@seriousaboutfitness.com. |
