Strength & Conditioning

Total Page:16

File Type:pdf, Size:1020Kb

Strength & Conditioning STRENGTH & CONDITIONING FOR YOUTH THE PROGRAM Product testimonials about our Strength and Conditioning for Youth units "I think this is an awesome resource for physical education! It would be extremely helpful for any teacher trying to incorporate fitness into their curriculum." Audra Offult, Educator, Helfrich Park Middle School, Evansville Indiana "Easy to access, print, or view. The videos and photos helped us know exactly what is expected in various exercises/movements." Michael Irvin, Educator, Putnam Elementary, Fort Collins Colorado. "This is the most user-friendly strength and conditioning curriculum I have read through." Faith Erickson, Educator, Shine Homeschool Group, Elk River Minnesota "I want to say that I have really enjoyed the curriculum and think it is excellent." Jason Shave, Educator, Pine Castle Christian Academy, Orlando Florida "Great! Kids do understand this. The kids liked to see the videos and then try it. Very easy to use and to get around." Fred Schlafke, Educator, Annandale Middle School, Annandale Minnesota © 2004 Innovative Strength Concepts STRENGTH & CONDITIONING FOR YOUTH THE PROGRAM Exercise Continuum for all Units of the Elementary and Middle School Curriculum Highlighted in yellow are the units provided on this Program Preview CD LESSON # BASIC I BASIC II INTERMEDIATE I INTERMEDIATE II AND - Introduces basic - Builds on basic - Exercises become - Full use of implements positions and exercises and more challenging EMPHASIS OF and resistance; combines movements positions - Increased use of implements and increases loads TRAINING - Creates enhanced - Adds complexity and resistance; full use of awareness of difficulty to implements - Introduces single joint exercises movement movements - Greater demands for - Uses complex and combination - Develops foundation - Increases use of balance and stability exercises for adding resistance implements - Multiple planes of - **Challenge Exercise** added motion to each lesson - Combines movements LESSON 1: Base Exercise Positions Romanian Dead Lift Stiff Legged Dead Lift Reverse Back Extension Core Key the Core (RDL) Position 1-leg Super-person 1-leg Dead Lift Stability Ball Squat **Body Bar and Reverse Body (holding; wall) Bar on Stability Ball** LESSON 2: Squat Back Squat (with bar) Squat with Medicine Walking Lunge with medicine ball Lower Body Overhead Squat Ball Movements (turn; movements; Lunge and medicine (with bar) twist; press) ball reach; Walking Lateral Lunge Front Squat with Bar **Box Single Leg Squat** LESSON 3: Push-up (eccentric; Push Press Push-up variations Push-up with turn; Push-up walking Upper Body walking in position) Chest Press (with elastic (close-hand medicine ball; over medicine ball Extension tube; seated; standing) feet elevated) Dips (with **Push-up with hands on medicine chair, box or bench) ball and feet on stability ball** LESSON 4: Body Bar Crunch Variations Sit-up (anchored; on Sit-up with medicine ball toss Core Arm Bar (speed; iso-hold; on stability ball) Seated Floor Rotation stability ball; legs elevated) Bicycle Toss and Catch Medicine Ball Movements Crunch with variations V-Up (turn; twist; chop; press; (turn; twist; press; **Bicycle on Stability Ball** 8’s; standing or seated) medicine ball) LESSON 5: Lunge Lunge variations Stationary Lateral Step-up to Reverse Lunge Lower Body (walking; lateral) Lunge Squat to Lateral Lunge Reverse Lunge 1-leg Alternating Iso-hold **1-leg Squat with rear foot on stability ball** LESSON 6: Pull-up Pull-up Variations (grip Low Bar Row Bent Row (with bar or elastic tube) Upper Body Elastic Pull-down narrow underhand; Shrug Pullover on stability ball (with bar) Flexion Upright Row alternating) Upright Row **Pull-up with towel; rope** Seated/Standing Row (with elastic tube) (with elastic tube) LESSON 7: Crunch (abdominal curl) Reverse Body Bar (bent Reverse Body Bar Medicine Ball Bend/Row/Reach Core 4-point Super-person knee; feet elevated) variations (1-leg; Squat to Overhead Press Prone Super-person walking) Back Extension Stationary Lunge to Press (arms forward; back) on stability ball **1-Leg 3-Touch ** Super Person on stability ball LESSON 8: Overhead Press Push-up Variations Seated Overhead Press Single Joint Exercises Group 1: Upper Body (hand placement wide; Supine Chest Press Front Shoulder Raise narrow; on medicine balls (with bar or elastic tube; Lateral Shoulder Raise and stability ball) on box or stability ball) Standing Leg Curl LESSON 9: Step-up Step-up Variations Lunge with Medicine Single Joint Exercises Group 2: Ball movements Lower Body (front; alternating) (turn; twist; chop; press) Biceps Curl Split Squat 1-Leg Squat (on box; Triceps Extension on floor) Calf Raise LESSON 10: 2-foot Jump and Land Squat Jump Progressive Jumps Speed Step-ups Plyometric Hops over a Mark Lateral and Front/Back (over rope) 1-Foot Hops over mark or implement Hops (over implement) Box Jump Ups **1-leg Jumps** Split Squat Jumps 5 © 2004 Innovative Strength Concepts STRENGTH & CONDITIONING FOR YOUTH THE PROGRAM Concepts and terms accompanying all of the Elementary and Middle School Curriculum Highlighted in yellow are the units provided on this Program Preview CD Lesson # BASIC I BASIC II INTERMEDIATE I INTERMEDIATE II Introduces basic Develops vocabulary of Explains the principles Reviews and elaborates on concepts and terms of fitness and fitness of Periodization previously learned concepts. fitness, exercise and programs. (designing a training resistance training. program). Introduces advanced concepts Explains common of fitness. terminology of strength training. Lesson 1: Fitness Training Program Periodization Review: Fitness Exercise Intro: Resistance Training Core Anatomy Lesson 2: Training Strength Training Principle 1: Review: Flexion; Extension Squat Consistency Intro: Neutral; Lower Body Simple Anatomy Lesson 3: Core Speed Training Principle 2: Review: Sets; Reps Intensity Intro: Upper Body Simple Anatomy Lesson 4: Session Power Training Principle 3: Review: Volume; Intensity Recovery Intro: Overload Lesson 5: Lower Body Endurance Training Principle 4: Review: Frequency; Load; Lunge Variation Training Program Intro: Training Cycle Lesson 6: Upper Body Volume Training Principle 5: Review: Strength; Endurance Individualization Intro: Complex Exercise Lesson 7: Flexion Intensity Muscular Review: Periodization Load Neural Introduce: Combination Exercise Lesson 8: Extension Frequency Neuromuscular Review: Training Principles- consistency, intensity, recovery Intro: Single Joint Exercise Lesson 9: Repetition Stabilization Joint Review: Training Principles- Balance variation, individualization Intro: Multi-joint Exercise Lesson 10: Set Plyometric Range of Motion (ROM) Review: Speed; Power, Hops Plyometric Jumps Lesson 11: Intro: Interval Training Circuit Training Lesson 12: Intro: Station Station Circuit Training 6 © 2004 Innovative Strength Concepts STRENGTH & CONDITIONING For Youth - BASIC I SUGGESTED EQUIPMENT This page describes resistance training equipment to be used in the instruction of BASIC I Strength and Conditioning lessons. The equipment recommended for purchase is readily accessible and relatively inexpensive. However, in the case of limited budgets, suggestions are given for alternatives to purchasing training implements. Suggested Equipment Purchase (including recommendations for size, type or weight): 1) Training Bars (lengths from 4-6 feet; weights 15 lbs. or less) 2) Resistance Tubing (Various degrees of resistance from very light to medium) 3) Step-up Boxes (Heights from 10-14 inches) Suggestions for Alternatives to Equipment Purchase: To find the following substitute equipment: examine old PE equipment, ask parents or students, or request donations or reduced costs from local businesses or professional organizations. 1) Training Bars: Look in home or building supply stores for: a. PVC pipe: cut to length; may be filled with sand or water with ends capped to add load. Approximately 5 feet length and 1 inch diameter suggested b. Broom handles, electrical conduit cut to length, etc. Or inquire at a welding/steel manufacturing company for: c. 1" diameter round steel bars cut to length (5 foot length suggested, weighs approximately 3 lbs.per ft.) 2) Resistance Tubing: Check a local hospital or physical therapy clinic for the following inexpensive flexible band type materials: a. Elastic band b. Surgical tubing 3) Step-up Boxes: Contact a contractor, carpenter, or lumber supply store for materials to: a. Construct boxes of wood: plywood platform; plywood sides with interior support comprised of a wood frame. Platform approximately 18-24 inches long x 18-24 inches wide with various heights (suggested: 8-14" high) Or use: b. Chairs with a solid base or gym bleachers (12-14" or lower) 23 © 2004 Innovative Strength Concepts STRENGTH & CONDITIONING For Youth - BASIC II SAFETY REMINDERS FOR INSTRUCTORS • Review rules of safety regarding the introduction of new activities. • Recommend that students wear appropriate clothing and proper footwear while performing exercises. • Instruct students to breathe regularly during exercise; remind students not to hold their breath during activities. • Have students work with partners. Encourage them to “coach” each other. It may also be helpful to group the students in teams. • Repeat the “Coaching Keys” often, reminding students of the importance of using correct technique during exercises. However, all students are different in physical makeup and it is important to allow children to move naturally. • Emphasize control of the body
Recommended publications
  • 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 .
    [Show full text]
  • 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.
    [Show full text]
  • Weight Training for the Shoulder
    40 Allied Drive Dedham, MA 02026 781-251-3535 (office) www.bostonsportsmedicine.com Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weight- training program for the shoulder. Starting Your Weight Training Program • Start with three sets of 15-20 repetitions • Training with high repetition sets ensures that the weights that you are using are not too heavy. • To avoid injury, performing any weight training exercise to the point of muscle failure is not recommended. • “Muscle failure” occurs when, in performing a weight training exercise, the muscle is no longer able to provide the energy necessary to contract and move the joint(s) involved in the particular exercise. • Joint, muscle and tendon injuries are more likely to occur when muscle failure occurs. • Build up resistance and repetitions gradually • Perform exercises slowly, avoiding quick direction change • Exercise frequency should be 2 to 3 times per week for strength building • Be consistent and regular with the exercise schedule Prevention of Injuries in Weight Training • As a warm-up using light weights, you can do the rotator cuff and scapular strengthening program (see next page) • Follow a pre-exercise stretching routine (see next page) • Do warm-up sets for each weight exercise • Avoid overload and maximum lifts • Do not ‘work-through’ pain in the shoulder joint • Stretch as cool-down at end of exercise • Avoid excessive frequency and get adequate rest and recovery between sessions. • Caution: Do not do exercises with the barbell or dumbbell behind the head and neck. For shoulder safety when working with weights, you must always be able to see your hands if you are looking straight ahead.
    [Show full text]
  • Resistance Band Exercises How to Exercise with a Band
    Band Exercises for Older Adults: Using Resistance to Build Strength and Prevent Falls Sponsored by: Contents Build Strength With Bands ............................................................................................ 4 How to Exercise with a Band ........................................................................................ 5 Before You Exercise ........................................................................................................ 6 As You Exercise ............................................................................................................... 7 1. Seated Hip Abduction ................................................................................................ 8 2. Marching Hip Flexion (seated) ................................................................................. 10 3. Toe and Heel Raises (seated) .................................................................................... 12 4. Seated Knee Extension .............................................................................................. 14 5. Shovel Exercise (seated) ............................................................................................ 16 6. Shoulder Flexion (seated) ......................................................................................... 18 7. Bicep Curls .................................................................................................................... 20 8. Seated Row .................................................................................................................
    [Show full text]
  • Home Workout
    HOME WORKOUT 13 MIN AMRAP 6 MIN DBL AMRAP STATIONS (3x) 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, Each Station 60 sec mountain climbers, stairs) mountain climbers, stairs) 30 Sec Rest in between each 14 Detergent Side Bends 10 Air Squats station 14 Each Arm Single Arm Row 10 Air Deadlifts Station 1: Can Thrusters 14 Each Arm Single Arm Press 10 Good Mornings Station 2: Pushups 14 Sec Front Hold (both arms) Rest 2 Min and Repeat! Station 3: Low Plank Station 4: Jumping Jacks SIDE BENDS DEADLIFTS THRUSTERS SINGLE ARM ROW GOOD MORNINGS LOW PLANK HOME WORKOUT 14 MIN AMRAP 10 MIN AMRAP 5 MIN AMRAP 90 sec cardio (run, jumping jacks, squat jumps, burpees, 30 Seconds Quick Jumps 12 High Plank Shoulder Taps mountain climbers, stairs) 5 Pushups to Down Dog 10 Cossack Squats 12 Side to Side Lateral Jumps 5 Each Leg Reverse Lunges 10 Glute Bridges 3 Burpees or Half Burpees 5 Squat Jumps 10 Chair Dips 10 Detergent Swings 10 T Raises PUSHUP DOWN DOG COSSACK SQUAT HIGH PLANK TAPS DETERGENT SWINGS T RAISES BURPEES HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA 8x(20/10) 60 sec cardio (run, jumping jacks, squat jumps, burpees, 25 Jumping Jacks Flutters mountain climbers, stairs) 8 Slow Air Squat (4 sec lower) 20 Broom Row Ab Bicycles 8 each step ups w/knee drive 15 Broom Shoulder Press Crunches 8 Slow Deadlift (4 sec lower) 10 Broom Bicep Curl Heel Taps 8 each Single Leg RDL 5 Pushups ***20 Sec on/10 Sec off Do 8 rounds (twice through ea) DEADLIFT BROOM ROW FLUTTERS SINGLE LEG RDL
    [Show full text]
  • Manual Resistance Exercises
    MANUAL RESISTANCE EXERCISES 1. NECK FLEXION – (Neck Flexors) Start: Lying face up on a bench with your shoulders slightly over the edge of the bench. The top of the head should be parallel to the floor. At the beginning of each rep the neck muscles should be totally relaxed. Movement: Flexing only the neck muscles, raise the head forward and upward so that the chin is resting on the chest – pause momentarily and resist the negative to the starting position. Spotting: Place the dominant hand on the lifter’s forehead and your other hand on the lifter’s chin. Apply as much pressure as needed to accommodate for the strength curve of the neck flexors. 2. NECK EXTENSION - (Neck Extensors) Start: Lying face down on a flat bench with your head hanging over the edge of the bench. Neck should be totally relaxed with your chin touching your chest and hands resting behind your back. Movement: Raise your head upward and backwards until in is fully extended. Pause momentarily and resist the negative to the start position. Spotting: Form a web with your hands and place them on the back of the lifters head. Begin the exercise with mild pressure and allow the lifter to raise their head in an arc that resembles a half moon. Adjust resistance according to the strength curve of the neck flexors. 3. UPRIGHT ROW – (Deltoids, Trapezius, Biceps) Start: On a bench or standing with arms fully extended holding a towel on the outside with both hands. Head should be level. Movement: Pull the towel upward keeping it tight to your body and your elbows high.
    [Show full text]
  • Elevate® Row Tm Owner's Guide
    ELEVATE ® ROW TM OWNER’S GUIDE CONGRATS / TOC ELEVATE® ROWTM OWNER’S GUIDE CONGRATULATIONS TABLE OF CONTENTS Thank you for choosing Total Gym products and services. Safety Precautions ....................................................................3 2 As one of the most innovative designs for row strengthening, we trust your Total Specifications & Limitations .......................................................4 Gym ELEVATE Row will provide you with unsurpassed service and versatility year after year. Parts Identifier ..........................................................................5 Your ELEVATE Row is designed on an incline for added resistance incorporated into Assembly & Installation ..............................................................6 a traditional cardio workout machine. The smooth “flow of the row” is achieved by Changing the Resistance ............................................................................6 two independent moving platforms that result in a consistent load on both the pull and the return. With the ELEVATE Row, resistance is always in play and Transporting & Stowing .............................................................. 7 adapting to all body sizes, produces very low compression on the joints, especially the lower back. The ELEVATE Row will strengthen all muscle groups Durapro Band ............................................................................ 7 simultaneously while giving you a great cardiovascular workout in a totally different Computer Instructions ...............................................................8
    [Show full text]
  • Hytro Bfr Gym Workout Use Bfr with Weights at the Gym Or at Home
    BFR GYM WORKOUT YOUR WORKOUT. WORKED OUT. HYTRO BFR GYM WORKOUT USE BFR WITH WEIGHTS AT THE GYM OR AT HOME You can add BFR to the end of your regular workout or do BFR on its own. we’ve split our workouts into two options: 1. Finisher BFR - add BFR to the end of your workout, strap in for 2 additional exercises 2. Solo BFR - BFR only workout, strap in for 2-4 exercises to feel the benefit of BFRfrom a 15-20 minute workout. This is great on a rest day or used as an extra session on a day you have trained already. P GUIDANCE 7/10 tightness. (10/10 is as tight as possible, 5/10 is a Straps moderate squeeze) Weight 20-30% 1 repetition max. Mirror body parts trained. Choose 1 exercise per Focus body part using table below. Finisher BFR - choose 2 from next page Exercises Solo BFR - choose 2-4 from next page Sets 4 per exercise Set 1 - 30 Set 2 - 15 Reps Set 3 - 15 Set 4 - 15 30 seconds between sets LEAVING STRAPS Rest APPLIED. Release straps after last set. 2 TABLE OF EXERCISES Session Focus Legs Back Chest Shoulders Arms Squat Bent Over Row Barbell Bench Seated Barbell Bicep Press Shoulder Press Curl Split Squat Single Arm Narrow Grip Overhead Barbell Skull Dumbbell Row Bench Press Press Crush Romanian Seated Cable Flys (angles Kneeling Single Single Arm Dead Lift Row (any from low to Arm Shoulde Bicep Curl attachment) high) Press Step Up Lat Pull Dumbbell Land Mine Single Arm Down (any Pullover Shoulder Press Hammer Curl attachment) Leg Curl Bench Pull Arnold Press Tric e p Kickbacks Leg Extensions Cable Rope 3 Tric e p Extensions Glute Bridge
    [Show full text]
  • Home Workout Plan
    C O V I D - 1 9 HOME WORKOUT PLAN Rachel Baca, CPT @repswithrach Today is a good day to get moving! No gym? No Problem. Featuring workouts using little to no equipment Exercise is Important D O N ' T M A K E E X C U S E S Being stuck at home does not mean you have to skip your workouts! Exercise is critical during this worrisome time, providing relief from anxiety, preventing muscle loss and fat gain, increasing sleep quality, and boosting your immune system. This guide provides 15 different workouts you can do in your living room. No fancy equipment needed. All you need: - Some floor space - Couch - Coffee table - 2 weighted objects (eg. soup cans, filled water bottles, wine bottles, etc) - Optional: Small towel, backpack, pair of dumbbells, resistance bands Photographer & Editor: Isabella Cervantes Contents M I N I M A L I S T 4 . W o r k o u t # 1 5 . W o r k o u t # 2 6 . W o r k o u t # 3 7 . W o r k o u t # 4 8 . W o r k o u t # 5 9 . W o r k o u t # 6 1 0 . W o r k o u t # 7 1 1 . W o r k o u t # 8 1 2 . W o r k o u t # 9 1 3 . W o r k o u t # 1 0 H I G H I N T E N S I T Y I N T E R V A L T R A I N I N G ( H I I T ) 1 4 .
    [Show full text]
  • Owner's Guide | Total Gym® Row Trainertm
    OWNER’S GUIDE | TOTAL GYM® ROW TRAINERTM CONGRATS / TOC CONGRATS TOTAL GYM® ROW TRAINERTM OWNER’S GUIDE | CONGRATULATIONS / TABLE OF CONTENTS Congratulations Table of Contents Thank you for choosing Total Gym products and services. Total Gym functional incline Safety Precautions .................................................................................3 2 training equipment has set the standard for physical rehabilitation, athletic training and sports performance for more than 40 years. Specifications & Limitations ...................................................................4 As one of the most innovative designs for row strengthening, we trust your Total Gym Parts Identifier ........................................................................................5 Row Trainer will provide you with unsurpassed service and versatility year after year. Your Total Gym Row Trainer is designed on an incline for added resistance incorporated Assembly & Installation ..........................................................................6 into a traditional cardio workout machine. The smooth “flow of the row” is achieved by Changing the Resistance ...........................................................................6 two independent moving platforms that result in a consistent load on both the pull and the Transporting & Stowing ..........................................................................7 return. With the Total Gym Row Trainer, resistance is always in play and adapting to all body sizes, produces very low compression
    [Show full text]
  • Photos and Explanations of Fitness Model Exercises
    fat. If you do more than that, your Photos and Fitness Model exercise body “hits a wall,” and you slow/stop FLEX IT, BABY! THE JNL FITNESS MODEL WORKOUTS PrograM ForMula your progress. ExPlanations of D o n ’ t focus on cardio! In order “To get the body of a super to have that strong, sleek and sexy fitnEss ModEl muscle tone, you need to focus ExErcisEs fitness model, you must follow more on weight training to build it my tried and true formula. You up. Remember, excessive cardio will ongrats on making it this far in my “eat away” at your muscle mass. don’t just throw stuff against Fitness Model Program — a round of applause for you! Now comes the real a wall, and hope it sticks. D o n ’ t over-train! If you over-train, fun part: proving to yourself that you your appetite will increase and you With my JNL Fitness Model can do it! will start eating like a 250-pound Diet, you will get results!” football player, not a fitness model. C The upside to my Fitness Model workout is that you —JNL Rather, do just enough to blast fat, do not need an expensive gym membership, fancy not to hit a plateau. When you over- FLEX IT, BABY! THE JNL FITNESS MODEL WORKOUTS equipment, or a costly trainer to achieve the Fitness Refer to the seven-day calendar that was outlined pre- train, your body will “lock up” and Model body! As you will see from my photos, I am viously in this chapter.
    [Show full text]
  • 6 Week Football Workout
    Phase 4: Max Strength Training Reps: 1-5 (Decrease by two reps per week) Sets: 4-6 Percent of Max: 85-100 percent (increase by three to five percent per week on each exercise) Frequency: 3 to 4 times per week Duration: 3 to 4 weeks Exercise Selection: 2 to 3 exercises per muscle group Day 1 Chest Barbell or Dumbbell Bench Single-Arm Physioball Dumbbell Incline Bench Leg Barbell Parallel Squat Bulgarian Split-Squat Shoulders Dumbbell Push Press Dumbbell Reverse Deltoid Fly Back Barbell Bent-Over Row Weighted Chin-Ups Explosive Single-Arm Dumbbell Snatch Plate Cork Screws Plate Bear Crawls Single-Leg Hurdle To Low Box Jump Day 2 Chest Single-Arm Dumbbell Close-Grip Bench Weighted Tempo (Plyo) Push-Up Legs Deadlift Goblet Lunge Shoulders Barbell Split Press Dumbbell Upright Row Back Single-Arm Bent-Over Alternating Dumbbell Row Single-Arm Lat Pulldown Explosive Hand Clean Core and Reactive Standing Med Ball Circles Med Ball Russian Twist Depth Jump to High Box Jump Day 3 Chest Dumbbell or Barbell Incline Bench Dumbbell Single-Arm Reverse-Grip Bench Legs Barbell Front Squat Single-Leg Back Extension Shoulders Side-to-Side Jackknife Push-Ups Dumbbells Scaption to Shrug Back Standing Cable Row to Neck Single-Arm Assisted Inverted Row Explosive Tire Flips or weighted glute bridges Core and Reactive Standing Med Ball Russian Twists Weighted Windshield Wipers Short Hurdler Later Jump to Linear High Box Jump.
    [Show full text]