15 Minute Trail Rider Tune up Workout Programs Manual
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Shoulder Attack
Grab & Go Workouts Presented by the Fitness Centers Created by: Natalie Horton Name of Workout: Shoulder Attack Primary Target Area: Shoulders Approximate Time: ~ 45 minutes to an hour Skill Level: Intermediate Warm-up: 5 – 10 minutes on any cardio machine, with 2 sets of 10 reps of banded front pulls and banded pull apart Exercise Routine Exercise Sets Reps Rest Notes Super set: No rest between exercises, rest after • External rotations 3 12 1 min completing both. • Half Arnolds 3 12 See diagram. Seated Overhead Press 4 10-12 45 sec – DB start at shoulder height, palms 1 min facing forward. Underhand Grip Front 3 12 45 sec – See diagram. Raises 1 min Lateral/Front Raises 3 40 45 sec – Hold one arm lateral in a static 1 min position while doing 10 front raises, repeat for other arm. Hold one arm front in a static position while doing 10 lateral raises, repeat for other arm. Single Arm Upright Row 3 12 (each 45 sec – See diagram. arm) 1 min Plate Front Raises 3 12 45 sec – Have feet slightly apart. 1 min Bus Drivers 3 10 (each 45 sec – See diagram. Rotate slowly. way) 1 min Cool Down: 5 minutes of walking (on incline), followed by upper arm stretching. Additional Notes: Feel free to change the reps/rest to what works best for you if it is too easy or to hard. Also have fun with it! Questions or Comments? Please e-mail [email protected] Sample Diagrams Banded Face Pulls Banded Pull Apart Underhand Grip Front Raise Bus Drivers External Rotations Half Arnolds Single Arm Upright Row . -
GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz. -
Intraocular Pressure Fluctuation During Resistance Exercise
BMJ Open Ophth: first published as 10.1136/bmjophth-2021-000723 on 13 May 2021. Downloaded from Original research Intraocular pressure fluctuation during resistance exercise Ehsan Vaghefi ,1,2 Catherine Shon,1 Stacey Reading,3 Taylor Sutherland,3 Victor Borges,3 Geraint Phillips,1 Rachael L Niederer ,4,5 Helen Danesh- Meyer5 To cite: Vaghefi E, Shon C, ABSTRACT Reading S, et al. Intraocular Objective To evaluate the effect of weightlifting (leg Significance of this study pressure fluctuation during press) on intraocular pressure (IOP). resistance exercise. BMJ Design Prospective cohort study. What is already known about this subject? Open Ophthalmology Subjects A total of 24 participants met the inclusion ► Resistance exercise that requires with Valsalva 2021;6:e000723. doi:10.1136/ Manoeuvre can significantly affect intraocular bmjophth-2021-000723 criteria and completed the study procedures. Participants had an average age of 22.7±2.7 years and included nine pressure. ► Additional supplemental women. The mean baseline IOP was 13.9 mm Hg (SD=2.4) What are the new findings? material is published online with an average body mass index of 24.5 (SD= 3.1). ► When pushed to their maximal muscular engage- only. To view, please visit the Methods The maximum load for a single lift was found ment during resistance exercise, the participants journal online (http:// dx. doi. for each participant. Participants then performed three leg org/ 10. 1136/ bmjophth- 2021- mean intraocular pressure (IOP) was increased by 000723). press regimens: one repetition using 95% of maximal load average 26.4 mm Hg. (1RM), six repetitions using 75% of maximal load (6RM) and isometric push against a weight much heavier than How might these results change the focus of Received 21 January 2021 maximal load (ISO). -
Press by Bill Starr
Starting Strength The Olympic-Style Press by Bill Starr My purpose in writing this article is twofold: to explain how to do the type of press known as the Olympic-style press and to defend all forms of pressing. The exercise has been maligned in the past and is once again under fire. In both instances, the criticism is ungrounded. The overhead press has always been a primary exercise for those who were involved in any form of weight training. Bodybuilders did lots of overhead presses to build more muscular shoulders and arms. Strength athletes included heavy presses in their routines in order to gain more power in their upper bodies, and Olympic weightlifters spent a third of their training time working on the press since it was part of the sport’s agenda. Even those who just trained for overall fitness did presses. It was the standard of upper body strength and, to most, also the gauge of how strong a person was. When someone wanted to know how strong you were, he asked, “How much can you press?” There were many different ways people pressed. Some did them in a very strict manner, with upper bodies erect and the bar traveling in a straight line from shoulders to lockout. Others would drive the bar upward and immediately lay back to finish the lift. Yet others would wait until the bar hit the mid-point of the movement before laying back just a bit. The New Orleans lifters Louis Riecke, Dr. John Gourgott, and Walter Imahara, used a unique style of pressing that no one else could emulate. -
Vertical Pushing Overview and Key Points
Vertical Pushing Overview and Key Points Key Notes for Shoulder Pain 1. Overhead press is generally one of the toughest things to perform when painful. It often needs to be taken out of the program temporarily for painful shoulders 2. If you can’t find a pain free press variation, rowing variations are generally well tolerated and serve as a good modification. 3. Pressing in a more horizontal plane (bench press) may be better tolerated than overhead press. 4. Reducing the load, slowing down the speed of the lift and increasing the reps can some- times allow us to still get a training effect and eliminate pain. Accessory Shoulder Health Work These exercises can be added to someone’s training program when they are having pain when press- Vertical Pushing - Key Points Pushing - Key Vertical ing overhead. 1. Foam roll lats and teres major x 10 passes 2. Thoracic spine foam rolling x 10 reps 3. Ring rows 3 x 8-12 reps 4. Side lying external rotation 3 x 8-12 reps 5. Scaption / front raise 3 x 8-12 reps **Perform 2-3 x per week in addition to regular programming Key Notes for Low Back Pain 1. Attempt to eliminate pain by modifying technique, in some athletes this won’t work so utilize the modification list below 2. Some athletes won’t be able to be coached into good positions simply due to tightness. If an athlete can’t correct movement with cues and the load is manageable you can begin thinking they may have mobility restrictions 3. -
Muscle Activation and Kinematic Analysis During the Inclined Leg Press Exercise in Young Females
International Journal of Environmental Research and Public Health Article Muscle Activation and Kinematic Analysis during the Inclined Leg Press Exercise in Young Females Isabel Martín-Fuentes 1 , José M. Oliva-Lozano 1 and José M. Muyor 1,2,* 1 Health Research Centre, University of Almería, 04120 Almería, Spain; [email protected] (I.M.-F.); [email protected] (J.M.O.-L.) 2 Laboratory of Kinesiology, Biomechanics and Ergonomics (KIBIOMER Lab.), Research Central Services, University of Almería, 04120 Almería, Spain * Correspondence: [email protected]; Tel.: +34-950214429 Received: 24 October 2020; Accepted: 20 November 2020; Published: 23 November 2020 Abstract: Knee joint muscle activation imbalances, especially weakness in the vastus medialis oblique, are related to patellofemoral pain within the female population. The available literature presents the leg press as an exercise which potentially targets vastus medialis oblique activation, thus reducing imbalances in the quadriceps muscles. The main aim of the present study was to compare thigh muscle activation and kinematic parameters under different conditions during the inclined leg press exercise in a young female population. A cross-sectional study was conducted on 10 young, trained females. Muscle activation of the vastus medialis oblique, vastus lateralis, rectus femoris and gluteus medialis was analyzed under five different inclined leg press conditions, modifying the feet rotation (0–45◦ external rotation) and the stance width (100–150% hip width) on the footplate. All the conditions were performed at two different movement velocities: controlled velocity (2” eccentric–2” concentric) and maximal intended velocity. Mean propulsive velocity, maximum velocity and maximum power were also assessed. The results show that both controlled velocity conditions and maximal intended velocity conditions elicited a similar muscle activation pattern with greater activation during the concentric phase (p < 0.001, ηp2 = 0.96). -
Naval Special Warfare Physical Training Guide
Naval Special Warfare Physical Training Guide DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exer- cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. he Naval Special Warfare This guide provides infor- sit-ups as they are necessary TPhysical Training Guide mation about the type of train- for success at BUD/S. Cross- is designed to assist anyone ing required to properly pre- training such as cycling, who wants to improve his fit- pare for the rigors of BUD/S, rowing and hiking is useful to ness in order to take and pass and it offers a tailorable 26- rehabilitate an injury, to add the Physical Screening Test week training plan that should variety or to supplement your (PST) and succeed at Basic help a person with average basic training. Underwater Demolition/SEAL fitness prepare for training Work to improve your (BUD/S). and avoid injury. weakest areas. If you are a Most of your cardio- solid runner but a weak swim- vascular exercise should mer, don’t spend all your time General Training Guidelines focus on running and running just because you are Your workouts should be swimming, and your good at it. -
A Comparison of Machine Versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-Of-Direction Abilit
sports Article A Comparison of Machine versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-of-Direction Ability during an Initial Training Phase of Recreationally-Active Women Neil A. Schwarz 1,* , Sean P. Harper 1, Andy Waldhelm 2, Sarah K. McKinley-Barnard 1, Shelley L. Holden 1 and John E. Kovaleski 1 1 Department of Health, Kinesiology, and Sport, University of South Alabama, Mobile, AL 36688, USA; [email protected] (S.P.H.); [email protected] (S.K.M.-B.); [email protected] (S.L.H.); [email protected] (J.E.K.) 2 Department of Physical Therapy, University of South Alabama, Mobile, AL 36688, USA; [email protected] * Correspondence: [email protected]; Tel.: +1-251-460-6877 Received: 1 September 2019; Accepted: 27 September 2019; Published: 30 September 2019 Abstract: The purpose of this study was to examine differences between a free-weight squat (FWS) and machine squat (MS) during an initial resistance training phase for augmentation of performance tests in recreationally active women. Twenty-seven women (22.7 3.5 years) were block-randomized ± to three groups: FWS, MS, or control (CON) and completed pre- and post-testing sessions consisting of the squat one-repetition maximum (1-RM), vertical jump, pro-agility test, zig-zag change-of-direction (COD) test, and 30-meter sprint. Participants trained two sessions per week for six weeks by performing jumping, sprinting, and COD drills followed by FWS, MS, or no squats (CON). Peak jump power increased for CON (p = 0.03) and MS (p < 0.01) groups. -
Effect of Progressive Calisthenic Push-Up Training on Muscle
EFFECT OF PROGRESSIVE CALISTHENIC PUSH-UP TRAINING ON MUSCLE STRENGTH & THICKNESS A Thesis Submitted to the Graduate Faculty of the North Dakota State University of Agriculture and Applied Science By Christopher Joseph Kotarsky In Partial Fulfillment of the Requirements for the Degree of MASTER OF SCIENCE Major Department: Health, Nutrition, and Exercise Sciences March 2016 Fargo, North Dakota North Dakota State University Graduate School Title Effect of progressive calisthenic push-up training on muscle strength & thickness By Christopher Joseph Kotarsky The Supervisory Committee certifies that this disquisition complies with North Dakota State University’s regulations and meets the accepted standards for the degree of MASTER OF SCIENCE SUPERVISORY COMMITTEE: Kyle Hackney, Ph.D. Chair Bryan Christensen, Ph.D. Jason Miller, MS Approved: 3/24/2016 Yeong Rhee, Ph.D. Date Department Chair ABSTRACT Calisthenics, a form of resistance training, continue to increase in popularity; however, few studies have examined their effectiveness for muscle strength improvement. The purpose of this study was to compare progressive calisthenic push-up training (PUSH) to free weight bench press training (BENCH) as techniques to develop muscle strength and thickness. Twenty-three healthy, moderately trained males (mean ± SD: age 23 ± 6.8 years) were randomly assigned to PUSH (n=14) and BENCH (n=9), and trained three days per week for four weeks. Muscle thickness, seated medicine ball put, one repetition max bench press (1RM), and push-up progression (PUP) were measured pre- and post-training. Results revealed significant increases in 1RM (p<0.001) and PUP (p<0.05) for both groups post-training. The increase in PUP, however, was significantly greater for PUSH (p<0.001). -
Bodycraft Xpress Exercise Guid
Thank you for investing in the BodyCraft XPress Strength Training System. We hope you enjoy many healthy years of use. Learning to use and maintain your strength training system is very important for your personal safety and the proper function of the machine. Be sure to read all of the information carefully before using. This information in this guide is general in nature; for detailed information about exercise, consult your physician and your local fi tness dealer. Your local fi tness dealer can provide reputable books and referrals to personal trainers. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35, or with preexisting health problems. Recreation Supply, Inc. assumes no responsibility for personal injury or property EXERCISE GUIDE damage sustained by or through use of this product. GENERAL EXERCISE GUIDELINES: There are many theories as to the proper number of repetitions and sets of repetitions of any specifi c exercise. In fact, we are all unique individuals and what may be effective for one person may not be for the next. For your specifi c needs, we recommend consultations with your fi tness dealer or a certifi ed personal trainer. For general guidelines, we recommend 6-12 repetitions per set and 2-3 sets per any given exercise. Intensity is more important than the number of reps and sets. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength/growth. Please remember to start easy and increase the total time and the number of repetitions gradually. -
Workout Ingredients to Get FAST
Workout Ingredients to Get FAST! (Flexible, Agile, Strong, Technical) (Footwork, Acceleration, Speed, Torso) (FASTER = Elastic, Reaction Time 9/3/03 General Strength Basic General Strength Advanced Crunch Pillar Bodybuilding Total Body (TB) BW Circuit 1. Push ups (any variation) 1. Burpies (Up downs) 1. Crunch hands middle 1. Lat pull down or Seated Row 1. Bearcrawl or Floor sweeps f/b/s 2. Lunge (any variation) 2. Heavy Jump Rope or fw/bk JJ- 1' 2. St Leg Raise up and lower down 2. Triceps extension 2. Crabwalk f/b/s 3. Pull ups (Hor. or vertical) 3. Single leg squat (lunge squat) 3. Twist (feet at rear, R hand to L) 3. Bicep curls 3. Mountain climbers f/b/s 4. Prisoner Squats -controlled & fast 4. Clapping push ups or 1 arm pu 4. Low back press 4. Shoulder press or Lateral raises 4. Donkey kick push ups 5. V-ups or Ab wheel 5. Carpet push & rotate (abs) 5. Prone toe reaches 5. Hamstring curls 5. Burpies (updowns) 6. Dips (chair) 6. Pull ups (vertical) 6. Seated Twist 180's 6. Calf raises 6. Jumping jacks f/b,s,x 7. Step ups (same leg) 7. Side step ups w/ high knee drive 7. Side crunch L, then R 7. Row or DB Chainsaws 7. Astaires (touch opp. heel behind) 8. Superman 8. SL bent knee deads (SL Praises) 8. Seated raises (hands on floor, lift) 8. Seated Ab twists 8. Lunge Switches w/ Lateral Sh raise 9. Jump rope or Jumping Jacks (JJ)1' 9. Alternate v-up 9. -
Periodization and Exercise Selection
RESISTANCE TRAINING Workout Options and Program Periodization BASIC RULES FOR EXERCISE SELECTION AND ORGANIZATION: When selecting exercises for a particular muscle group, one must consider a number of factors to ensure the safety of the musculature and joints involved in the movement, to attain the temporary failure condition for the muscles involved to promote continued progress and to ensure activation of the desired muscle groups. These rules include: A. Exercises for problem muscle groups should be performed at the beginning of the workout to prevent their omission from the workout. This organization also allows the weight trainer to address these exercises with the greatest amount of energy available. This should help to maximize one’s efforts and, ultimately, one’s progress. B. Exercises for large muscle groups should always be addressed before those for small muscle groups. Ex.: pectorals, and depending upon the specific exercise selected, shoulders before triceps; latissimus dorsi and trapezius before biceps, quadriceps before gastrocnemius (calves). C. Multiple-joint exercises should always be performed before isolation exercises. Multiple-joint exercises involve the large muscle groups of the body, i.e. the pectorals, latissimus dorsi, trapezius, quadriceps (when assisted by the gluteal and/or hip flexor groups), hamstrings and the deltoids. These exercises typically have a “last name” of: press, pull, row, squat or lunge. Single-joint exercises utilize only one joint and usually involve such muscle groups as the deltoids (with no assistance from the triceps), the triceps, biceps, the quadriceps or hamstrings (when not assisted by the gluteal or hip flexor groups). These exercises typically have a “last name” of: extension, curl, flye, raise, pressdown or pulldown.