Training Program
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Introduction to Men's Artistic Gymnastics
Introduction to Men’s Artistic Gymnastics Foundations, Skill Progressions, and Basic Routines Purpose The purpose of this document is to provide a starting point for those interested in learning Men’s Artistic Gymnastics. Although the specific audience is adults in NAIGC Developmental learning for the first time, the principles can be applied to a broader audience. Hopefully this document, along with advice from others in your gym, can provide a guide from starting Developmental to progressing to Level 9. Please look to the NAIGC website for more information on NAIGC specific rules. Introduction While the progressions given below are by no means the only way, most high level gymnasts followed these general foundations and skills progressions. You can always customize your gymnastics training to fit your strengths. For most adults, the easiest events to reach a Level 9 routine are Floor and Vault, as the foundation of running and jumping is something most everyone can already do. The next easiest to learn are Parallel Bars and Rings, where the foundation of swinging and support strength can be developed relatively quickly. The most difficult events to reach a Level 9 routine are Horizontal Bar and Pommel Horse. At a higher level, the foundation of both events, giants and circles respectively, are a difficult skill in their own right and can take more than a year to learn. Structure Initially, the development philosophy is described followed by the most important flexibility and strength to develop. Next there are three levels of foundations to work on of increasing difficulty. I would recommend only proceeding to the next level when you are proficient and the current one. -
The Importance of Load Vector in Physique Enhancement and Sport
The Importance of Load Vector in Physique Enhancement and Sport Training An Excerpt from Advanced Techniques in Glutei Maximi Strengthening Available at www.TheGluteGuy.Com By Bret Contreras, MA CSCS Most experts in the fitness industry fail to recognize the role that the load vector plays in determining hip extensor recruitment during hip extension exercises. As a case in point, most articles written on glutei maximi training recommend axial loaded exercises such as squats, deadlifts, and lunges. But axial exercises are greatly outperformed in glutei maximi mean and peak activation by anteroposterior exercises. I don’t expect the experts to know this, as to my knowledge, I am the first author who is pointing this out scientifically. Although it’s been hinted about by strength coach Mike Boyle in the past and recently inferred (during the time I was writing this book) by vertical jump specialist Kelly Baggett, and although there have been many small-scale EMG studies performed in the scientific literature, to my knowledge a large-scale EMG study involving dozens of advanced and complex hip extension exercises has never been disclosed to the public – until now.1,2 I will discuss specific exercises and EMG data later in this book, but first let’s continue talking about load vectors. I just performed a Google search for “best glute exercises” and the first article that came up was a web document written by Ray Burton, an ISSA Certified Trainer out of Canada, entitled “Glute Exercises – My Top Three Choices.” His top three choices are reverse lunges, sumo squats, and a special step up (a hybrid step-down/assisted pistol movement), which are all axial loaded exercises.3 I’m not trying to pick on Burton, as articles like these are littered throughout the Internet and forums. -
Comparison of the Power Plate and Free Weight Exercises on Upper Body Muscular Endurance in College Age Subjects
Comparison of the Power Plate and Free Weight Exercises on Upper Body Muscular Endurance in College Age Subjects ELISABETH BOLAND*, DAN BOLAND*, THOMAS CARROLL‡, and WILLIAM R. BARFIELD‡ Department of Health and Human Performance, College of Charleston, Charleston, SC, USA *Denotes undergraduate student author, ‡denotes professional author ABSTRACT Int J Exerc Sci 2(3): 215-222, 2009. The power plate (PP) is designed to reduce training time while providing a muscle stimulus that leads to positive changes in muscle mass. This study investigated the effect that training on the PP has compared to a free-weight (FW) program, on upper body endurance, defined as the number of push-ups completed at one time prior to failure. Following IRB approval a pre-test was used to assess push-up endurance in PP and FW cohorts. Each group exercised for six consecutive weeks, working out three times per week, on non- consecutive days performing five exercises of two sets of 8-12 repetitions. Twenty-two females and 2 males enrolled in the investigation. Eleven with a mean age of 22 years (20-24) participated in the PP cohort. Thirteen participated in the FW arm of the study with a mean age of 24.5 (20-29) years. Shapiro-Wilk found lack of data normality. Wilcoxon Rank Sum testing yielded statistically significant differences within groups. The FW comparison between pre and post test showed a p value of 0.016. The PP group pre to post test p value was 0.005. Nonparametric testing (Mann Whitney) found no statistical differences (p=0.62) between Group A (FW) and Group B (PP) on the push-up pre-test. -
Calf Stretching and Strengthening Exercises
Julie Dass Injury Clinic 108 Milton Road Phone: 01234349464 Clapham Email: [email protected] Bedford MK416as Exercise plan: Patient: Date: Calf Stretches and Strengthening Mrs Julie Dass 31st Mar 2017 Exercises Eccentric calf strengthening exercise Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. We will assume the leg you are trying to strengthen is your left leg (the injured side). Lift your left leg off the step, and go onto your toes on your right leg. Now place your left foot beside the right, and place all your weight on your left leg. Drop your heels downwards below the level of the step. Use your right leg (non-injured leg) to lift yourself back to the start position. Make sure you keep your leg straight during the exercise. This exercise can help strengthen the calf muscle and may be useful for treating Achilles tendinopathy. Full squat single leg Stand on one leg, and bend your knee to the full squat (90 degrees) position. Make sure when you squat you keep the middle of your knee cap in line with the middle toes of your foot. Do not let your knee drift off to one side. Also keep your hips and pelvis level as you squat, so you go down in a straight line. Be careful not to slump forwards as you squat, maintain good posture. Always keep your foot flat on the ground, do not let your heel raise up. Video: http://youtu.be/afJNrDNonAc Full wall squat Open your legs slightly wider than shoulder width, stand with your back resting against a wall, and bend your knees to the full squat position (90 degrees). -
Home Workout
HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Seconds Wall Sit mountain climbers, stairs) mountain climbers, stairs) 10 to 1 Pushups 16 Walking Lunges 20 Jumping Jacks 10 to 1 Y Raises 8 Squat Jumps 20 Air Squats 16 Chair Step Ups (8 each) 8 Air Deadlifts 20 Calf Raises (pause at top) *** Y Raise Cans/Water Bottles 8 Knee Tucks 16 sec side plank each side Y RAISE SQUAT JUMP WALL SIT STEP UPS KNEE TUCKS AIR SQUAT HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP TABATA (20/10)x4 2 min Cardio (run, jumping jacks, squat jumps, burpees, 30 High Knees AB Bicycles Slow mountain climbers, stairs) 8 Squat Jumps 30 Butt Kicks Low Plank (Elbows) 8 Deadlift Jumps 4 Each Way Staggered Pushup AB Bicycles Fast 8 ea Single Leg Glute Bridge 16 Book Front Raise High Plank 16 Air Squat 8 Each Single Arm Row ***20 sec on/10 sec off 16 Air Deadlift ***Home Item for Row Do 4 times through of 20/10 SQUAT JUMP STAGGERED PUSHUP AB BICYCLES SINGLE LEG GLUTE FRONT RAISE HIGH PLANK HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA (30/10)x4 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Inchworms to Low Plank Quick Jumps (Jump Rope) mountain climbers, stairs) 10 each way home item 8’s 5 Each Leg Lunge Jump or Lunge Air Squat 10 each arm single arm arnold 10 Each Leg Donkey Kick Quick Jumps (Jump Rope) 30 steam engines slow 10 Dead Bugs Step Ups 10 pushups 10 Can Hammer Curls ***30 sec on/10 sec off 10 lying toe touches (legs up) ***Neutral -
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). -
Suspended Push-Up Training Augments Size of Not Only Upper Limb but Also Abdominal Muscles
Training & Testing Thieme Kohiruimaki Ren et al. Suspended Push-up Training Aug- ments … Int J Sports Med 2019; 00: 00–00 Suspended Push-up Training Augments Size of not only Upper Limb but also Abdominal Muscles Authors Ren Kohiruimaki1, 2, Sumiaki Maeo3, Hiroaki Kanehisa4 Affiliations ABSTraCT 1 Sports and Life Science, National Institute of Fitness and We investigated the effects of sling-based, suspended push-up Sports in Kanoya, Kanoya, Japan training on muscle size and function of upper limb and ab- 2 Metropolitan Police Department, Tokyo, Japan dominal muscles. Eight men conducted suspended push-ups 3 Research Organization of Science & Technology, to failure 3 sets/session, 3 sessions/week, for 8 weeks. The Ritsumeikan University, Kusatsu, Japan maximum number of push-ups during training gradually and 4 Faculty of Sport and Health Science, Ritsumeikan from the first to last training session ( + 92 %), suggesting im- University, Kusatsu, Japan proved muscle endurance. After the training, muscle thickness of the elbow extensors ( + 16 %) and flexors ( + 3 %), as well as Key words abdominal muscles (rectus abdominis: RA, + 27 %; external muscle thickness, isometric strength, one-repetition oblique: EO, + 14 %) significantly increased. No changes oc- maximum, training to failure, electromyography curred in maximum isometric strength of elbow extension or flexion, nor in 1-repetition maximum bench press. In a follow- accepted 20.07.2019 up experiment, electromyograms (EMGs) of RA, EO and inter- nal oblique (IO) during suspended push-ups to failure were Bibliography measured and normalized to those during maximum voluntary DOI https://doi.org/10.1055/a-0989-2482 contraction of each muscle ( % EMGmvc) in six men. -
Women's Gym Workout Sample
Women’s Gym Workout Sample Cardio Monday through Saturday for 30 min post Wednesday : Legs workout or fasted. Keep heart rate at 135-150 Quads Barbell squats – 3 sets x 12 reps(get deep) Monday : Back and triceps leg press – 3 sets x 15 reps Back Jump lunges – 3 sets x 12 reps each leg Lat pull downs – 3 sets x 15 reps Hamstrings Superset Stiff legged dumbbell deadlifts – 3 sets x 15 reps Bent over barbell rows – 3 sets x 12 reps Dumbbell reverse lunges – 3 sets x 8 reps each leg Arm dumbbell rows – 3 sets x 12 reps Lying hamstring curls – 3 sets x 12 reps Superset Calves Pull-ups – 2 sets to failure(I don’t care if it’s 2 reps) Standing calf raises – 3 sets x 12 reps Cable rows -3 sets of failure with heavier weight. At Seated calf raises – 3 sets x 12 reps least 20 reps on these failure sets Body weight calf raises – 1 sets of 100 Triceps Close grip bench press – 3 sets x 12 reps Thursday: Shoulders Skullcrushers – 3 sets x 12 reps Seated military barbell press – 3 sets x 12 reps Cable push downs – 3 sets x 12 reps Seated Arnold press – 3 sets x 12 reps Triceps kick backs – 3 sets x 12 reps Superset Lateral dumbbell raises – 3 sets x 1 min Tuesday : Chest and biceps Front plate raises – 3 sets x 12 reps Chest Diesel press - 3 sets of 1 min Dumbbell presses – 3 sets x 12 reps SupersetSAMPLE Friday: Glutes and abs Dumbbell flyes – 3 sets x 12 reps Glutes Cable flyes – 3 sets x 12 reps reverse lunge with db x 4 sets of 8 each leg Dumbbell pullovers – 4 sets x 10 reps - glute thrusters x 3 sets of 15 Biceps - deadlifts x 3 sets of 12 Ez bar curls – 3 sets x 12 reps - Lunges with db 3 sets 12 each leg Superset - Weighted Step ups x 3 sets of 15 each leg Hammer curls -3 sets of 12 - Bulgarian split squat 3 sets of 12 each leg Alternating dumbbell curls – 3 sets x 12 reps Abs Concentration curls – 3 sets x 12 reps Decline bench crunches – 3 sets x 30 reps Cable– 1 sets x 50 reps Weighted rope crunches – 3 sets x 20 reps Leg lifts (weighted if possible) – 3 sets x 20 reps Planks – 3 sets x 1 min Women’s Home Workout Sample Cardio 6 days this week. -
Exercises and the Muscles They Work
Exercises and the Muscles they Work General Exercises Specific Exercises Muscles Worked (works more than one muscle) (isolates the particular muscle well) Quadriceps Barbell Squats Freehand Squats (front of the thigh) Smith Machine Squats One-legged Squats Leg Presses Sissy Squats Half Squats Front Squats (upper quadriceps) Hack Squats (lower quadriceps) Leg Extensions One-legged Leg Extensions Freehand Jump Squats Step-ups with Barbell Hamstrings Straight-legged Deadlifts Prone Leg Curls on Machine (back of the thigh) Prone One-legged Leg Curls on Machine Standing One-legged Leg Curls Seated Leg Curls on Machine Adductors Wide-stance Barbell Squats Nautilus Machine for Inner Thighs (Inner thighs) Wide-stance Barbell Half Squats Hip Adduction using Low Pulley (Cable) Wide-stance Leg Presses Freehand Side Lunges Wide-stance Smith Machine Squats Dumbbell Side Lunges Pliés Abductors Nautilus Machine for Outer Thighs (Outer thighs) Hip Abduction using Low Pulley (Cable) Gluteus Front Freehand Lunges (Butt) Barbell Front Lunges Smith Machine Reverse Lunges Dumbbell Front Lunges Hip Extensions (One-Legged Kickbacks) Step-ups with Barbell Trapezius Barbell Power Cleans Dumbbell Shoulder Shrugs Cable Upright Rows Barbell Shoulder Shrugs EZ Curlbar or Barbell Upright Rows Upper Latismus Dorsi (Lats) Wide-grip Pull-ups (free or on Gravitron) Wide-grip Front Lat Pulldowns (Upper back) One-Arm Dumbbell Rows Bent-over Lat Pull-in on High Pulley Cable Seated 2-Arm High Pulley (Cable) Rows Prone Wide-grip Barbell Lat Pull-up Middle Lats Wide-grip Barbell -
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. -
The Effect of 8 Weeks of Plyometric and Resistance Training on Agility, Speed and Explosive Power in Soccer Players
Available online a t www.pelagiaresearchlibrary.com Pelagia Research Library European Journal of Experimental Biology, 2014, 4(1): 383-386 ISSN: 2248 –9215 CODEN (USA): EJEBAU The effect of 8 weeks of plyometric and resistance training on agility, speed and explosive power in soccer players Eskandar Taheri, Asghar Nikseresht* and Ebrahim Khoshnam Department of Physical Education, Jahrom Branch, Islamic Azad University, Jahrom, Iran _____________________________________________________________________________________________ ABSTRACT The purpose of the present study was to investigate the effect of plyometric and resistance training on agility, speed and explosive power in soccer players. 30 male soccer players who aged 18-25 voluntarily participated in the study. They were randomly assigned in plyometric (n=15) and resistance (n=15) groups. Both groups performed selected soccer-specified plyometric and resistance training for 8 weeks. Data was analyzed using paired t-test, independent t-test, and covariance statistical methods. The results showed that levels of agility, speed, and explosive power in plyometric training group (p=0.0001), and agility and explosive power in resistance training group (p=0.0001) were significantly improved in post-test compared to pre-test. Between-groups comparison showed better records in agility, speed and explosive power for plyometric compared with resistance training group after eight weeks (respectively p=0.032, p=0.0001 and p=0.002). According to the results, it can be concluded that both plyometric and resistance training exercises increase agility and explosive power and reduce sprint time in football players. Plyometric exercises also showed more favorable effects on study variables compared with resistance exercises. Therefore, these types of training methods are suggested to soccer players and coaches for improving speed and performance skill. -
The Best Home Gym Exercises You've Never Heard of - 10 Exercises
Terms and Conditions of Use and Copyright Notice Be aware that this training program is for informational purposes only and is based on the personal experience and research of the author. Every attempt has been made to ensure safety. How and if you decide to execute the training program and exercises in this book is ultimately your own responsibility. Consult your physician before using this training program. By reading the information in this book you hereby agree to these Terms and Conditions of use. The unauthorized reproduction or distribution of this copyrighted work is illegal. Criminal copyright infringement, including infringement without monetary gain, is investigated by the FBI and is punishable by up to 5 years in Federal prison and a fine of $250,000. © 2020 by Nick Nilsson & BetterU, Inc. The Best Home Gym Exercises You've Never Heard Of - 10 Exercises Training at home with basic equipment like barbells and dumbbells can still get you fantastic results! Home gyms are a great way to train...but sometimes you do miss the wider range of equipment available at a commercial gym. The exercises in "The Best Home Gym Exercises You've Never Heard Of" book will help you not miss the commerical fitness centers at all. If you have specific goals... whether it's strength, muscle growth, specialization or fat loss... you'll find movements that target them. You'll also find exercises that target different angles, functions and aspects of each muscle. This book inclues 10 sample exercises taken directly from the book, one each for every major muscle group covered in it.