Strength Training (Realistic, Easy, Attainable, Life Goals)
Total Page：16
File Type：pdf, Size：1020Kb
Load more
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 . -
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. -
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. -
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 -
The Bench Press Fly's
www.dfwsportsmed.com AC Joint Injuries: Weight-Lifting Exercises to Avoid Adapted from Ollie Odebunmi, Demand Media The acromioclavicular joint, also known as the AC joint, is at the top most point of your shoulder where the collar bone attaches to the shoulder. AC joint injuries are caused by repetitive trauma, falls on the shoulder joint or certain weightlifting exercises. But you don't have to abandon your weightlifting program. Simply modify your technique and avoid the exercises that cause discomfort. The Bench Press Avoid full range of motion barbell or dumbbell bench presses. Excessive stress on the AC joint occurs when your elbows drop below your body on the downward motion. Using heavy weights compounds the problem. The bench press is often seen as a test of strength by weightlifters, and many do the exercise too frequently with near- maximal weights. Limit the stress on your AC joint by not bench pressing every week. Use a towel roll or do the bench press on the floor to prevent the elbows from dropping past the body. Fly’s Flat bench or incline bench dumbbell fly’s with dumbbells lowered in a wide arc out to the sides overextends the shoulder joints. The stress and risk of injury to the AC joint increases if your elbows drop below your body to get a full stretch of the pectorals. Machine fly’s gripping a bar or handles or with forearms against a pad also overextend your shoulder joints on the negative phase of the movement as your elbows travel beyond your shoulder joints. -
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. -
Girls Level 3 Gymnastics Prerequisites
Girls Level 2 Gymnastics Girls Level 3 Gymnastics Girls Level 1 Gymnastics Prerequisites: Tumbling Skills: Prerequisites Prerequisites: Forward Rolls: tuck/ straddle Tumbling Skills: Backward Rolls: tuck/ straddle Handstand Straight arm forward roll Pike Backward roll Interest in gymnastics Cartwheels: Side: Left & Right One arm cartwheels Front: Left & Right Far Arm: Left & Right Run, Hurdle Cartwheel Near Arm: Left & Right Headstand/ with forward roll Round-off Single leg lift/ Handstand/ Hand stand Handstand (3 sec hold): Straight/ with forward roll Straddle/ Split Bridges/ from hand stand Back-bend kick-over Backbend Front Limber Scales Split leap/ full turn/ Fouette /Tour Jete 1/2 turns in coupe Uneven Bars: Jumps: straight/ tuck/straddle/ pike/ 45° casts/Jump glide full turns Straight arm jump to support Uneven Bars: Single leg shoot through Pullover & Cast Single leg up-rise Glide/ Pike to toe touch Forward stride circle Long hang swing/ w/ ½ turn Pull over from hang Back hip circle Cast, long hand swing / w/ ½ turn Single leg cut/ Jump on squat Balance Beam: Jump to sole circle dismount Floor/low beam: cartwheel/split leap/ Balance Beam: full turns Mounts/ Dismounts-jumps High Beam: Small jumps/leaps Walks on toes: forwards/ backwards/ Walks (coupe /passe ) on releve sideways on both sides Kick turns Dip Step kick walk ¾ handstand Pivot turns/ ½ turn coupe Round off dismount Straight jumps Forward roll/Backward roll Sissone Vaulting Skills: Scales From board to mats: Assemble Forward -
15 Minute Trail Rider Tune up Workout Programs Manual
15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU 15 Minute Trail Rider Tune Up Workout Programs Manual Copyright © 2015 - MTB Strength Training Systems - All Rights Reserved Worldwide. 1 15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2015 – MTB Strength Training Systems. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Copyright © 2015 - MTB Strength Training Systems - All Rights Reserved Worldwide. 2 15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU Disclaimer You must get 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 prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. -
Exercise of the Month: Reverse Dumbbell
Exercise of the Month Reverse Dumbbell Fly Purpose: To increase overall size and strength to the upper posterior body. Mainly targets the upper back muscles which also act as very powerful spinal stabilizers for posture. Target Muscles: Rhomboids, Rear Deltoids, Middle trapezius Equipment Needed: Dumbbells, or equally weighted soup cans/water bottles Start/Movement: Front view: Side view: • Grab a pair of dumbbells that is appropriate to perform the exercise. Stand shoulder width apart with a slight bend in your knees. • Bend forward at your hips until your torso is at a 45-degree angle, chest up and core fully engaged. Try to remain in this position throughout the entire set. • Bring the dumbbells straight down parallel to the floor, your palms facing each other, with your arms slightly bent. • Raise both arms out to the sides keeping the slight bend in your arms as you squeeze your shoulder blades together. Don’t go past shoulder height when you lift the dumbbells. • Perform the exercise for 3 sets of 8-12 reps. Tips: • When you’re lifting the dumbbells, you should be focused on squeezing your shoulder blades together. • Keep your core fully engaged so that you don't apply too much pressure on your lower back or neck. • Keep your chest open to the ground which will ensure you use your upper back and deltoids to lift the dumbbells. Click here for a video demonstration of this exercise! From Corporate Fitness Works Team Leader: Kameron Arey. -
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. -
Forearms Sets Reps Weight Top Forearm Lifts Bottom Forearm Lifts
Forearms Sets Reps Weight *(Top Forearm Lift) 3 8 to 10 or 12 to 15 *(Top Forearm Lift) 3 8 to 10 or 12 to 15 *(Bottom Forearm Lift) 3 8 to 10 or 12 to 15 *(Bottom Forearm Lift) 3 8 to 10 or 12 to 15 (Dual Forearm Lift) (Optional) 3 12 to 15 Pick Your Lifts From Below: Top Forearm Lifts Reverse EZ Bar Curls Reverse Straight Bar Curls Reverse Wrist Curls Dumbbell Reverse Wrist Curls Hammer Curls (seated or standing) Preacher Hammer Curls Bottom Forearm Lifts Wrist Curls Behind-the-Back Wrist Curls Dumbbell Wrist Curls Bench Wrist Curls Bench Dumbbell Wrist Curls Dual Forearm Lift Dumbbell Twists Notes: *-You Should Reverse the Order and do Bottom Forearms First Every Other Cycle Chest Sets Reps Weight *Upper Chest Press 3 8 to 10 *Mid Chest Press 3 8 to 10 Lower Chest Lift 3 8 to 10 *Upper Chest Fly 3 12 to 15 *Mid Chest Fly 3 12 to 15 Lower Chest Fly 3 12 to 15 Pick Your Lifts From Below: Upper Chest Presses Incline Bench Press Incline Dumbbell Press Machine Incline Press Mid Chest Presses Bench Press Dumbbell Bench Press Machine Bench Press Lower Chest Lifts Decline Bench Press Decline Dumbbell Press EZ Bar Pull-Overs Dumbbell Pull-Overs Decline Machine Press Upper Chest Flies Incline Dumbbell Flies Incline Cable Flies Standing Cable Flies Mid Chest Flies Dumbbell Flies Cable Flies Machine Flies Lower Chest Flies Decline Dumbbell Flies Standing Cable Flies Back Sets Reps Weight Back Lift 3 8 to 10 Back Lift 3 8 to 10 Lat Lift 3 8 to 10 Lat Lift 3 8 to 10 Lower Back Lift 3 12 to 15 Pick Your Lifts From Below: Back Lifts Dead Lifts Seated -
Shoulder Press, Push Press, Push Jerk--The Overhead Lifts
January 2003 THECrossFit® Journal © 2003 All rights reserved "mess you up" Shoulder Press, Push Press, Push Jerk – The Overhead Lifts Introduction Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press. As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement. The most common errors in punching, jumping, throwing, and a multitude of other athletic movements typically express themselves as a violation of this concept. Because good athletic movement begins at the core and radiates to the extremities, core strength is absolutely essential to athletic success. The region of the body from which these movements emanate, the core, is often referred to as the “power zone.” The muscle groups comprising the “power zone” include the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps. These lifts are enormous aids to developing the power zone. Additionally, the advanced elements of the progression, the push press and jerk, train for and develop power and speed.