DOCSLIB.ORG

From Gym ZERO to Gym HERO

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
From Gym ZERO to Gym HERO From Gym ZERO To Gym HERO A Free 3 Month Training Program 1:1 Health & Fitness Coaching By Nick Anderson www.nickandersonfitness.com Disclaimer It is highly recommended that you consult with a physician prior to starting my exercise program. Being in good physical condition prior to beginning this exercise program is recommended. Nick Anderson Fitness is not a licensed medical provider and does not have expertise in examining, diagnosing, or treating any type of medical conditions. Nick Anderson Fitness also does not determine the effect of any exercise on medical conditions. Understand that participation in exercise or exercise programs has a possibility of physical injury or harm. Participating in this exercise program is done at your own risk, and by voluntarily participating in these activities, you are agreeing that you do so at your own risk, are doing these voluntarily, assume all risk of injury to yourself, and agree to release and discharge Nick Anderson Fitness of any and all claims and causes of action, known or unknown, arising out of Nick Anderson Fitness. The information provided is not a substitute for professional medical advice or treatment. Never disregard professional medical advice, or delay seeking it because of something you may see within this program or that we have discussed. Nick Anderson Fitness is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain. Overall notes Hi there! Welcome to your free 3 month training program! I assume if you’re here, you don’t have much experience in the gym. This will be designed to help you get slowly acclimated to the gym and get all of that gym anxiety out. Listen, I get it. I worked out from home for years before I finally had the courage to go to the gym. It was hard, it was scary, and it was also one of the best decisions of my life. I hope by the end of this, you feel the same way. If you DON’T feel intimidated by the gym, and you’re here anyways. Well great! This program will be good for you as well. It is strength based, and whether you are or are not intimated by the gym, this will get you stronger. Hope you enjoy your workouts! As a note, if you are new to an exercise (or even if you’re not), each exercise has a clickable link to a 15-30 second instructional video, to help you perform each exercise like a pro! How to choose what weight to use: I want you to be challenging yourself for every exercise! The last few reps of each you should be a little unsure whether you can finish, but also still able to keep your form. General rule of thumb: If your form suffers, it’s too heavy! The first exercises in each block are the ones I want you to aim to lift heaviest on, and push yourself to lift heavier each week. You might be able to in other blocks as well. The last set will be more difficult to push yourself harder on, but that is okay. Overall notes How to warm up: I’ve provided a quick little warm up video you can follow along to and the routine written out below if you’d rather not follow along to the video. Warm Up Video Alternating Toe Taps – 12 total Hamstring Stretch – 20 seconds Hip Flexor Stretch – 10 seconds each side Bird Dog – 10 total Cat Cow – 8 total MONTH 1 Pick up those dumbbells ya dumbbell! The hardest part about month 1 is going to be walking into the gym on day 1. If you’re here, you’re probably not used to going to the gym and walking around the free weight section. And that’s okay! This month is designed to help you get acclimated to that environment. I want you to do three things every day you go into the gym. 1. Walk into that place like you own it. Hold your chest high, and know you are a badass. 2. Observe those around you. Pay attention to these things? Are they looking at you? Probably not, it’s more likely that they are focused on their own workout. Are they using machines or equipment you’re interested in? Watch what they’re doing and learn from it. 3. Remember, if anyone in there is looking at you like you’re an asshole, they’re the asshole, not you. You have just as much (if not more) of a right to be there than them. The only person that owns the gym is the one who pays the bills for it. Now I did say the hardest part is just walking in, but that doesn’t mean that these workouts won’t be hard either. They are designed to challenge you. Lifting weights isn’t supposed to tickle. So, give this month all you’ve got. Start slow, work your way up, and let’s kick some ass together. MONTH 1 WORKOUT 1 – Lower Body A Superset 1 EXERCISE SETS REPS REST A1. Dumbbell Romanian Deadlift 3 8 2 minutes Superset 2 EXERCISE SETS REPS REST B1. Dumbbell Reverse Lunge 3 8 each side - B2. Single Leg Hip Thrust 3 12 each side 2 minutes NOTES: Palms face up for Single Leg Hip Thrust and keep that chin tucked! Reverse lunges all on one side first Superset 3 EXERCISE SETS REPS REST C1. Curtsy Lunge 3 8 each side - C2. Dumbbell Goodmorning 3 12 1 minute NOTES: Light weights for Goodmorning. You don’t need a lot to feel this one. Superset 4 EXERCISE SETS REPS REST D1. Russian Twist 3 12 each side - D2. Low Plank Hold 3 30 seconds 1 minute NOTES: Slow Russian Twist, slower than you think. MONTH 1 WORKOUT 2 – Upper Body A Superset 1 EXERCISE SETS REPS REST A1. Dumbbell Bench Press 3 8 - A2. Single Arm Row 3 8 each side 2 minutes Superset 2 EXERCISE SETS REPS REST B1. Incline Dumbbell Fly 3 8 - B2. Dumbbell Pullover 3 8 2 minutes NOTES: Keep those glutes high and tight in the Pullover. Superset 3 EXERCISE SETS REPS REST C1. Lateral Raise 3 12 - C2. Chest Supported Rear Delt Raise 3 12 1 minute Superset 4 EXERCISE SETS REPS REST D1. Dumbbell Curl 3 12 - D2. Seated Overhead Tricep Extension 3 12 1 minute MONTH 1 WORKOUT 3 – Lower Body B Superset 1 EXERCISE SETS REPS REST A1. Goblet Squat 3 8 2 minutes NOTES: Slowly Lower for 3 seconds in your squat Superset 2 EXERCISE SETS REPS REST B1. Side Lunge 3 8 each side - B2. Split Squat 3 12 each side 2 minutes NOTES: Push through the front foot for both. Superset 3 EXERCISE SETS REPS REST C1. Squat Jumps 3 12 - C2. Goblet Sumo Squat 3 12 1 minute NOTES: If you have knee issues, speed squats instead of squat jumps Superset 4 EXERCISE SETS REPS REST D1. Deadbug 3 12 each side - D2. Single Arm Farmers Carry 3 45 seconds 1 minute each side NOTES: HEAVY for Farmer’s Carry. MONTH 1 WORKOUT 4 – Upper Body B Superset 1 EXERCISE SETS REPS REST A1. Seated Dumbbell Overhead Press 3 8 - A2. Bent Over Underhand Row 3 8 2 minutes Superset 2 EXERCISE SETS REPS REST B1. Pushups 3 8 - B2. Batwing Row 3 12 2 minutes NOTES: Hands Elevated Pushups if needed. I prefer this to the knee pushups Superset 3 EXERCISE SETS REPS REST C1. Front Raise 3 12 - C2. Plank Ups 3 6 each side 1 minute NOTES: Don’t let your hips move in the plank ups. I know it’s hard, take it slow! On your knees if needed. Superset 4 EXERCISE SETS REPS REST D1. Hammer Curl 3 12 - D2. Single Arm Tricep Kickback 3 12 each side 1 minute MONTH 2 Barbell Baggins First and foremost, if you’re reading this, it means that you’ve made it through your first month, so congratulations! It may not seem like a big deal to you, but it is. Many people quit after the first couple weeks, but not you. This next month we are going to step a little further out of our comfort zones and pick up that barbell. It is one of the more intimidating aspects of the gym, but also one of the most fun and the most empowering! We will also be doing some work on the cable machine, which can also be quite fun. MONTH 2 WORKOUT 1 – Lower Body A Superset 1 EXERCISE SETS REPS REST A1. Deadlift 4 6 2 minutes Superset 2 EXERCISE SETS REPS REST B1. Dumbbell Reverse Lunge 3 8 each side - B2. Barbell Goodmorning 3 8 2 minutes NOTES: Alternate sides for the reverse lunge, 16 total. Superset 3 EXERCISE SETS REPS REST C1. Heels Elevated Goblet Squat 3 8 - C2. Single Leg RDL 3 8 each side 1 minute NOTES: Lift that back foot as high as you can, part of the point is to challenge your balance. Superset 4 EXERCISE SETS REPS REST D1. Lying Leg Lift 3 12 - D2. Plank Reaches 3 12 each side 1 minute NOTES: Slow and controlled for Plank Reaches. Slower than you think. Don’t let the hips move! If that’s too challenging do it on your knees. Alternate sides every time (24 total). MONTH 1 WORKOUT 2 – Upper Body A Superset 1 EXERCISE SETS REPS REST A1. Bench Press 4 6 - A2. Single Arm Row 4 8 each side 2 minutes Superset 2 EXERCISE SETS REPS REST B1.
Load more

Recommended publications
  • Full Multi Gym Pro Workout Guides
    MULTI-GYM PRO GETTING STARTED FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE USER Transform your doorway and your body. The Multi-Gym Pro gives you a total GUIDE AND ON THIS WORKOUT CHART MAY RESULT IN SERIOUS INJURY OR DEATH. upper body workout. Use your own body weight to build and strengthen your muscles with a workout that includes 3 kinds of pull-ups, chin-ups, push- ups, sit-ups, and dips. This guide provides 3 examples of intense workouts, Refer to your User Guide for additional safety instructions. or you can use the movement descriptions to build your own workout. No matter your fitness level, you can progress at a rate that is right for you. Before each use, visually inspect the equipment. Never use this equipment if it is not working properly or if there are damaged or worn parts. Call our Customer Service Department at 800-729-5954 with any questions Consult your physician before starting this or any other exercise program. Fitness training can result in serious injury or death. Risk of injury can be lessened when safe techniques and common sense are practiced. Before beginning your first workout, become familiar with the Harbinger® Multi-Gym Pro and review all exercise guidelines prior to using the equipment. If you have any questions, consult your physician. Start out slowly and progress sensibly. Even if you are an experienced exerciser, start with the easier modifications of the exercises and become familiar with all of the exercises before moving on to more advanced modifications. Use this equipment only for the intended use as described by the manufacturer.
    [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]
  • Facilities Guidance for WEIGHT TRAINING AREAS/GYMS 2 Planning a Weight Training Area Or Gym Or Fitness Room
    facilities guidance for WEIGHT TRAINING AREAS/GYMS 2 Planning a weight training area or gym or fitness room A weight training area or gym as it is commonly known, is really an area where the players in a rugby club or school can safely and productively complete planned resistance training programmes. Younger players or age grade players should ideally be supervised at all times when training in the gym. Adult players ideally require supervised and qualified supervision as well but some exceptions can be made for small group use of the gym for adult players. No player of any age or stage of development should use the gym facility on their own without qualified supervision. This brochure is intended to provide information and guidelines in terms of setting up a gym, the type of equipment that may be used, suggested layouts and some possible alternatives for a resistance training area for clubs that do not have a ready made and available area in their club. Setting up a gym There are four key factors that need to be addressed when considering setting up a gym; • The size and general nature of the facility • The range of resistance training programmes that will operate • The costs associated with the facility and the running of the programmes • Qualified staff to run the facility and programmes 3 Size and general nature of facility Size: Floor: Depending on the programmes that are to be The floor surface should be of a strong resilient undertaken the size of the facility can range from structure. A timber floor is not a good idea as weight a small room (7m x 7m or approx 50m2) to a disks and other resistance training items will fall to the comprehensive spacious area that can occupy an area floor and damage the surface.
    [Show full text]
  • MF Complete Guide
    The Complete MF Training Guide Getting Started Here’s what you need to know before diving in: 1. It should always be fun. Consistency will be the most important factor in attaining the results you want. The best program is the one you can stick to. If you’re having trouble staying consistent because of an exercise you hate or some other reason in this program, change it and change it early on. 2. Make a schedule for the 3 training days in this program. The odds of you completing every workout in the 30 days go WAY up when you have all 12 workouts scheduled for Monday, Wednesday, and Friday at 6:00 PM. 3. Keep it simple and don’t overthink things. The rest of the information in this guide may get a little technical or heavy on the science. Remember that this fitness stuff is not that serious and we’re exercising to enhance our lives, not add stress. 4. This program is just an outline. If you have to modify it in any way DO NOT feel like you have failed in any way. I designed it with making modifications in mind so that I could give it to anyone at any level of fitness. 5. If you’re going from the couch to this program be sure that you’re warming up properly and have the prerequisite mobility to complete every exercise. If you don’t, I would love for you to take one week to ease into things. The exercises in this program should be challenging but never painful.
    [Show full text]
  • Bodybuilding Free Workout Plans
    Bodybuilding Free Workout Plans Carbonyl and planless Bryn lords agonizedly and oblique his foozle frenetically and supply. Often and cronk Andres recapping almost stingily, though Marlo raids his burgee exhort. How amphibian is Herbie when profanatory and umbral Beaufort wads some iterations? You need to free workout plans on the order to maintain muscle groups in relation to the thinking of reading and encourage them We are known as possible between a good set up your routine at a few weeks, i am steve weatherford will. Pick one still do by other. Warmup sets until they start new device does both exercises to. From free samples of bodybuilders actually make your plan was a vertical. How to Build Muscle The 4 Day Split Program BOXROX. Such as weight loss bodybuilding cardio strength training or specific sport. You hostile to lift ought to build muscle. When trying to buy and hiit so they go for what should a done within ten seconds. Does bodybuildingcom not stock free workout plans anymore. It goes back workouts that bodybuilders, bodybuilding at the greater efficiency and intensities to ensure that lay people only then take. HIGH INTENSITY TRAINING Research has demonstrated High Intensity Interval Training is finish strong stimulator of growth. Gym Venice became loud as The Mecca Of Bodybuilding. This bridge prepare pool for quality heavy weights later. 7-day bodybuilding meal plan Benefits nutrition guide grocery. Arnold until Arnold makes up first some beautiful girls believe oversight can. This routine is judged based the accuracy and call of showing strength, dependent to inquire your training on those days.
    [Show full text]
  • Outdoor Summer Workout Program
    DISCLAIMER I strongly recommend you seek your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including any exercise or demonstration performed in The Summer Outdoor Gym Workout Program. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Always do a warm-up prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years of age. Waiver and Release of Liability: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILISE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST AP PERFORMANCE LTD, FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILISING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL.
    [Show full text]
  • COSH Phase 2 Workouts
    ! (770)605-9786 City of Spring Hill Weeks 5-8 Workout Program Monday: Take care of your body. It’s the only one you have to live in. *If you wear a fitness tracker move 10,000 steps daily. That’s the equivalent of 5 miles* At the Office: The holidays are fast approaching! Don’t let this get in the way of your health. Drinking water throughout the day can help curb cravings and keep you feeling full longer. Commit to drinking one gallon per day and divide it up to drink 20 oz. every 1.5-2 hours. At the Gym/Home: *For distance measurement you can run .25 miles on a treadmill or think of running the length of 4 football fields* Other suggestions: map out a mile route with your car or download an app that tracks the distance you run! 1 Round 100 Walking Lunges (100 per each leg) 25 Squat Jumps 100 Bodyweight Goblet Squats (WEIGHTED SQUATS FOR ADVANCED) 50 Jumping Jacks (STAR JUMPS FOR ADVANCED) 100 Push Ups (Drop to knees when needed) 25 Burpees 100 Toe Touches (HOLD WEIGHT FOR ADVANCED) Run 1 Mile for time (ADVANCED- RUN 2 MILES AS FAST AS YOU CAN FOR TIME) (TRY TO BEAT TIME EACH WEEK) Exercise Tip: For a goblet squat, the feet are just slightly hip-width apart. Just like a regular squat, for a goblet squat you want to pretend you are sitting back in a chair and don’t let your knees pass over your front toes. Hold a weight or weighed object (gallon of water, textbook, etc.) in front of you chest or let weight hang between your legs.
    [Show full text]
  • YOUR 6-STEP GUIDE to BUILDING MUSCLE Congratulations Are in Order
    MUSCLE BUILDING GUIDE Helping you begin your journey to finding your fit YOUR 6-STEP GUIDE TO BUILDING MUSCLE Congratulations are in order. Why? Because you’ve chosen to focus more time and energy on you by signing up to our programme. That puts you one step closer to achieving your health and fi tness goals - and that’s something worth celebrating. ABOUT THE PROGRAMME You’re reading this because you want to change your behaviour and your body. To do this, you need to understand how your habits support your current behaviour and then change those habits. Over the next six weeks, we’ll go through our 6-step muscle-building roadmap that will make good behaviours a routine part of your lifestyle and help you reach your short- and long-term goals. THE SIX STEPS TO BUILDING MUSCLE: To get the most out of this programme, we advise that you focus on one step at a time so that each STEP 1 - An introduction to muscle growth step becomes a habit before moving onto the next. To help with this, we’ll be sending you an email each week with a summary of the step and some Nutrition STEP 2 - additional information to help you achieve it. STEP 3 - Progressing your training By the end of the six weeks, not only will you feel better, you’ll also have a better understanding of how to achieve your goals moving forward. STEP 4 - The importance of rest And don’t forget, if you’d like a more tailored plan, you can always book a session with one of our STEP 5 - Hydration and fl uid intake personal trainers.
    [Show full text]
  • Weight Lifting Through Life: a Guide to Safe Weight Training John A
    University of North Dakota UND Scholarly Commons Physical Therapy Scholarly Projects Department of Physical Therapy 2007 Weight Lifting through Life: A Guide to Safe Weight Training John A. Andrew University of North Dakota Follow this and additional works at: https://commons.und.edu/pt-grad Part of the Physical Therapy Commons Recommended Citation Andrew, John A., "Weight Lifting through Life: A Guide to Safe Weight Training" (2007). Physical Therapy Scholarly Projects. 497. https://commons.und.edu/pt-grad/497 This Scholarly Project is brought to you for free and open access by the Department of Physical Therapy at UND Scholarly Commons. It has been accepted for inclusion in Physical Therapy Scholarly Projects by an authorized administrator of UND Scholarly Commons. For more information, please contact [email protected]. WEIGHT LIFTING THROUGH LIFE: A GUIDE TO SAFE WEIGHT TRAINING by John A. Andrew Master of Physical Therapy University of North Dakota, 1998 Certified Strength and Conditioning Specialist National Strength and Conditioning Association, 1997 A Scholarly Project Submitted to the Graduate Faculty of the Department of Physical Therapy School of Medicine University of North Dakota in partial fulfilhnent of the requirements for the degree of Doctor of Physical Therapy Grand Forks, North Dakota December, 2007 This Scholarly Project, submitted by John Andrew in partial fulfillment of the requirements for the Degree of Doctor of Physical Therapy from the University of North Dakota, has been read by the Advisor and Chaitperson
    [Show full text]
  • WORKOUT TIP #5 SAFE LIFTING in the GYM OR on the JOB You Don't Have to Be a Bodybuilder Or Professional Athlete to Reap the Benefits of Weight Training
    WORKOUT TIP #5 SAFE LIFTING IN THE GYM OR ON THE JOB You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits — and may even lead to injury. Check your technique You might learn weight training techniques by watching friends or others in the gym, but sometimes what you see isn't safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts. If you're just getting started, work with a knowledgeable weight training specialist — a physical therapist, athletic trainer or other fitness specialist who's familiar with proper weight training technique. If you've been using weights for a while, consider scheduling time with a trainer to double-check your technique and identify any changes you may need to make. When you're weight training, do: Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight. Use proper form. Learn to do each exercise correctly. When lifting weights, move through the full range of motion in your joints.
    [Show full text]
  • Strength Training Fundamentals in Gymnastics Conditioning
    USA Gymnastics Online: Technique: Strength Training Fundamentals in Gymnastics Con...Page 1 of 14 Conditioning Strength Training Fundamentals in Gymnastics Conditioning James J. Major Motor Behavior Laboratory Dept. of Exercise and Sports Science University of Utah Salt Lake City, Utah Often coaches must be a jack-of-all-trades, but masters of one. Gymnastics coaches are responsible for not only skill training, routine composition, safety, education, and mental health of their gymnasts, but also their conditioning. To help the coach with conditioning, there is a plethora of advice and equipment. However gymnastics coaches need fundamental information to evaluate these products and suggestions; and yes, even see through the grantsmanship of the sport scientists. Understanding basic principles, coaches can sift through the advice and choose the best conditioning for their gymnasts. To help coaches towards understanding basic principles of strength training, the U.S. Elite Coaches Association for Women's Gymnastics (USECA–W) has had translated an excellent article on strength training fundamentals (Bührle and Werner, 1984). The translation of "The Muscle Hypertrophy Training of the Body Builder" (Bührle and Werner, 1984) is available from the USECA. I want to explain how these fundamentals should be applied in gymnastics. Four basic principles that will help coaches to evaluate strength training are: z Consistent, special strength training is necessary for maximum performance in gymnastics; z Training to increase muscle size and strength is important, but maximum strength from minimum size is the most important training goal; z Rest and recuperation are important aspects of strength training, also in gymnastics; z Strength training must be integrated with the skill training in gymnastics.
    [Show full text]
  • Glossary of Acrobatic Gymnastics Terms
    A-12 GLOSSARY OF ACROBATIC GYMNASTICS TERMS 1. Arabesque - Balance on one leg with the other leg raised backwards to near horizontal. Chest is kept high, as close to vertical as possible. 2. Attitude - Position of the free leg in a balance skill, bend at knee, thigh parallel to the floor, knee turned out. Front attitude - free leg in front of body. Back attitude - free leg in back of body. 3. Assemble' - Take off jumping from one foot, swing free leg forward to horizontal and bring the feet together in the air or just as the feet land. 4. B - Base partner. It is acceptable for partners to change position during the exercise. 5. Back bird - Base holds top on straight arms overhead, stomach to ceiling. Top's back is arched and supported by 1 or 2 hands of base below the bend of the back, legs of top in straight or one in stag. 6. Back extension roll to handstand - May be executed in tuck or pike, back roll with push to vertical handstand with legs together. Roll continues to a stand. In the USSA Developmental Program, either straight arms or bent arms pushing to straight arms are acceptable. 7. Balance element – a partner skill exhibiting static holds, strength, and flexibility. 8. Barani - Piked front salto with 1/2 twist initiated by shoulder twist and completed by the hips as the body opens in flight. 9. Basket - Another word for platform. (see platform) 10. Boost - A force exerted by the base(s) on the top partner to propel him/her into a flight element.
    [Show full text]