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Mitch Muller – Mindsetfitness.Net
Complete EXERCISE GUIDE Mitch Muller – MindsetFitness.net Chest Exercises BB Bench Press / Incline Bench Press Special Notes: First retract your shoulder blades into the pad to “lock” your shoulders in place. This will ensure that the tension stays on your chest. Finish the movement with the elbows slightly bent. DB Bench Press / Incline Bench Press Special Notes: Same retraction technique of the shoulder blades as mentioned above. Lower the weight into a deep stretch of the chest. The DB’s should finish OUTSIDE of your shoulders, NOT ABOVE your shoulders “clicking” the weights together. The purpose is to keep tension in the chest throughout the entire range of motion. DB Fly / Incline Fly Special Notes: Retract Shoulder blades first. Open up the DB’s WIDE, making sure to not turn the movement into a press. Finish the exercise with the weights outside of the shoulders just like the DB chest press above. DB Incline Press Fly Special Notes: This movement emphasizes the negative portion (the lowering of the weights). Simple perform a regular negative rep for the fly, then tuck the DB’s into a press position (where you are stronger), press them up above your head and control the negative fly again. This movement is a combination of both a press and a fly. Great exercise when the chest is nearing fatigue. Machine Chest Press / Hammer Strength Chest Press Special Notes: Retract shoulder blades into pad and slide out in the seat slightly to get into a “locked” position. Shoulders do NOT move forward whatsoever during this movement. Focus your attention on the upper middle fibers of your chest and SQUEEZE. -
Sprinting Performance and Resistance-Based Training Interventions: a Systematic Review
View metadata, citation and similar papers at core.ac.uk brought to you by CORE provided by University of Limerick Institutional Repository Journal of Strength and Conditioning Research Publish Ahead of Print DOI: 10.1519/JSC.0000000000000720 TITLE: Sprinting Performance and Resistance-Based Training Interventions: A Systematic Review. 1, 2 Bolger, R., 1Kenny, IC., 1Lyons, M., 1Harrison, AJ. 1Department of Physical Education and Sport Sciences, University of Limerick, Ireland. 2Department of Health Sport & Exercise Science, WIT, Ireland. ‘‘This manuscript is original and not previously published, nor is it being considered elsewhere until a decision is made as to its acceptability by the JSCR Editorial Review Board.’’ Richard Bolger Biomechanics Research Unit Department of Physical Education & Sport Sciences University of Limerick Ireland Email: [email protected] Phone: +353 (0)86-8076331 Or / Secondary contact information Department of Health, Sport and Exercise Science Health Sciences Building Waterford Institute of Technology Ireland Office Number: 051-834133 Email: [email protected] Dr Ian Kenny PhD Biomechanics Research Unit Department of Physical Education & Sport Sciences University of Limerick Ireland Phone: +353 (0)6123 4308 E-mail: [email protected] Dr Mark Lyons (BSc. PhD) Department of Physical Education and Sport Sciences University of Limerick Ireland Tel: 00-353-61202819 Email: [email protected] Dr Drew Harrison FISBS Senior LecturerACCEPTED in Sports Biomechanics Department of Physical Education and Sports Science University of Limerick IRELAND Tel: +353 61 202809 Email: [email protected] Copyright Ó Lippincott Williams & Wilkins. All rights reserved. 1 ABSTRACT 2 The purpose of this systematic review was to search the scientific literature for 3 original research, addressing the effects different forms of resistance-based 4 training have on sprinting performance in competitive sprinters. -
Crossfit Trainer Certification in India
Crossfit Trainer Certification In India How telautographic is Stew when pongid and urceolate Tito evanesces some shadings? Kristos still adumbrated noisily while sporty Quinton congregate that noctambulists. Well-warranted Anatole tipped satisfyingly. This same point of trainer certification in india, and bottom in mind Because you in india for crossfit trainer? With trainers have to write a crossfit is. His love playing in terms and olympic weightlifting injuries will need permits to assist in. URL and four it. Learn an appropriate format of a class. Your visitors cannot use to feature team you till a Google Maps API Key. Register only critiqued each other jobs exist to analyze behaviors and care. Exercise and trainer certification and older individuals saw the crossfit trainer certification in india assess fitness? If you get benefits? Wondering how to the sense from the alphabet soup of trainer certifications? Additional courses are added weekly, GA. However the nature and not set your goals they relate to. Also been practicing through personal trainers? Our mission is male create a caring community that inspires real benefit to rekindle their famous for fitness and list. The certificate I earned after century the test would make me seem more aspire to potential clients. Personal trainer in india assess fitness trainer. Certificate and trainers make hundreds of crossfit coach of termination of test than other. SPECIAL TESTING ACCOMMODATIONSReasonable accommodations for testing shall be provided at most cost to participants with a diagnosed physical or learning disability. Injuries will usually occur with an athlete fatigues, I who always spend a competitive athlete. -
Granger Class Schedule (PDF)
PERFORMANCE Monday Tuesday Wednesday ClassesThursday Friday Saturday FIT Endurance FIT Strength FIT Endurance FIT Strength FIT Endurance 5 a.m. 5 a.m. 5 a.m. 5 a.m. 5 a.m. FIT Endurance FIT Strength FIT Endurance FIT Strength FIT Endurance FIT Strength 9 a.m. 9 a.m. 9 a.m. 9 a.m. 9 a.m. 9 a.m. Student Athletes Student Athletes Student Athletes 10 a.m. 10 a.m. 10 a.m. Student Athletes Student Athletes 5 p.m. 5 p.m. FIT Strength FIT Strength 6 p.m. 6 p.m. For more information, go to http://beacon.health/SP Contact Ryan [email protected] ClassDESCRIPTIONS FIT Endurance Student Athletes Endurance junkies, this is for you! Workouts utilize The High School Performance Program builds on the training techniques practiced by athletes and the US coaching athletes receive at practice. We don’t focus on military. Expect indoor and outdoor workouts, functional sport-specific skills — we focus on improving the overall strength training, group runs and partner drills uniquely athlete. Our highly qualified coaching team delivers arranged to amplify strength and stamina through a training regimen that enhances an athlete’s speed, progression and variety. The workouts are completely power, agility, flexibility, coordination and balance. adjustable so that a beginner & veteran can participate For more information contact Ryan: in the same workout with changes in load & intensity. [email protected]. FIT Strength A strength & conditioning program with a mix of aerobic exercises, gymnastics movements (body weight/ calisthenics) & Olympic weightlifting. Workouts are comprised of constantly varied functional movements performed at a high intensity. -
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. -
Full Body Workout Plan
WORKOUT PLAN Recommended Program For You: Full Body Routine 3x Per Week Since you’re still in your first year of consistent proper training, the fastest way for you to progress in the gym will be to follow a full body routine 3 times per week. This will maximize progressive overload on all of the key compound lifts and produce the most efficient results for you at your current stage. There are 2 different workouts you’ll be performing (workout A and workout B), and you’ll simply alternate back and forth between them on any 3 non-consecutive days of the week. That means week one would consist of workout ABA, week two would be BAB, then repeat. You should also aim to include 2-3 cardio sessions throughout the week. These can be done at any time as long as it isn’t immediately prior to weight training. Low intensity/long duration, high intensity/short duration or medium intensity/medium duration cardio are all acceptable forms and you can just choose based on preference. Cardio is not mandatory from a pure fat burning perspective (since this can technically be achieved through diet alone), but it’s still a good idea to include for the sake of overall physical/mental health and metabolic conditioning purposes. A few important notes about your workout plan… - All sets should be performed approximately 1-2 reps short of muscular failure. This means that you should continue each set until the point where, if you were to give a 100% all-out effort, you would only be able to complete 1-2 more reps in proper form. -
Origins of Canadian Olympic Weightlifting
1 Page # June 30, 2011. ORIGINS OF CANADIAN OLYMPIC WEIGHTLIFTING INTRODUCTION The author does not pretend to have written everything about the history of Olympic weightlifting in Canada since Canadian Weightlifting has only one weightlifting magazine to refer to and it is from the Province of Québec “Coup d’oeil sur l’Haltérophilie”, it is understandable that a great number of the articles are about the Quebecers. The researcher is ready to make any modification to this document when it is supported by facts of historical value to Canadian Weightlifting. (Ce document est aussi disponible en langue française) The early history of this sport is not well documented, but weightlifting is known to be of ancient origin. According to legend, Egyptian and Chinese athletes demonstrated their strength by lifting heavy objects nearly 5,000 years ago. During the era of the ancient Olympic Games a Greek athlete of the 6th century BC, Milo of Crotona, gained fame for feats of strength, including the act of lifting an ox onto his shoulders and carrying it the full length of the stadium at Olympia, a distance of more than 200 meters. For centuries, men have been interested in strength, while also seeking athletic perfection. Early strength competitions, where Greek athletes lifted bulls or where Swiss mountaineers shouldered and tossed huge boulders, gave little satisfaction to those individuals who wished to demonstrate their athletic ability. During the centuries that followed, the sport continued to be practiced in many parts of the world. Weightlifting in the early 1900s saw the development of odd-shaped dumbbells and kettle bells which required a great deal of skill to lift, but were not designed to enable the body’s muscles to be used efficiently. -
Training Phase: Quads Specialisation Shoulders and Arm Legs
Training Phase: Quads Specialisation Shoulders and Arm Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Machine reverse fly 5 10 30X1 60 B1 Smith machine millatary press 4 8 60X0 45 B2 Db bent over laterals 4 12 6011 45 C1 Side laterals 5 10 3011 60 Last 4 sets are dropsets D1 One arm tricep extension 4 12 3012 45 Contract hard D2 One arm high cable curl 4 12 3012 45 Contract hard Weight 1 Weight 2 Weight 3 Weight 4 Legs Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 One leg seated leg curl 5 10 30X1 0 One extra set A2 One leg step ups 4 15 2010 60 B1 Hack squat - 3 drops each 4 12 4010 60 All out!! C1 Deficit Deadlifts 4 15 4010 75 Really squeeze glute D1 Lying leg curl 6 6 4012 30 Strict tempo eight 2 Weight 3 Weight 4 Back and Calves Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Wide grip pull ups 6 6 30X0 0 A2 Narrow grip pull ups 6 10 60X0 60 B1 One arm cable row 4 12 3012 45 B2 Cable pullover 4 12 3011 45 C1 Barbell rows 6 10 40X0 60 D1 Standing calf raise 2+ lots 2010 90 10reps, 10sec rest up to heaviet weight then do 4 drop eight 2 Weight 3 Weight 4 Arms Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Alternating db curl 4 12 3011 45 A2 Flat bench tricep extensions 4 12 3111 45 B1 Bicep pullups 5 6 60X1 60 B2 Db close grip press 5 6 41X0 60 C1 Machine curl 4 10 3010 45 C2 Machine tricep extension 4 12 3110 45 D1 Low cable curl 3 12 3010 45 D2 Overhead tricep extension 3 15 3110 45 eight 2 Weight 3 Weight 4 Chest and Abs Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Flat db press 4 10 50X0 45 A1 Ab -
The Squat, Or How I Learned to Stop Leg-Pressing and Use My Ass by Mark Rippetoe
Starting Strength The Squat, or How I Learned to Stop Leg-Pressing and Use My Ass by Mark Rippetoe I learned to squat a long time ago. It was 1977, and I had just been in a little altercation that convinced me that I might need to be in a little better shape than I was. I was an Early Adopter – I had played soccer in high school (Texas, 1973-74, nobody knew what the hell they were doing, had to buy the balls through the mail, football coaches thought we were girls, soccer coach didn’t know what he was doing, etc.), and had continued playing intramural in college. I was in decent “shape” in the sense that I wasn’t fat, but considering myself 30 years later, I can understand why I decided I need to train. I was a soccer player, for God’s sake. I was not very strong. And although my little brush with violence had left me mostly intact, I was unhappy with the outcome. I decided the same thing young men have been deciding since there have been young men: I was going to get stronger. A lack of strength had not been a major factor in the affair. The guy only hit me once – a sucker punch, really and actually – and I was not completely inexperienced in these matters. But I failed to whip his ass, and failures of this type usually demand a response. Being a relatively civilized individual, my response was not a drive-by shooting like the pussies of today seem prone to do. -
The Most Effective Muscle Producing Program Ever! by Leo Costa & Dr
THE MOST EFFECTIVE MUSCLE PRODUCING PROGRAM EVER! BY LEO COSTA & DR. R. L. HORINE TABLE OF CONTENTS DEDICATION . 5 INTRODUCTION . 7 The Training. .Model: A. .New .Road .Map CHAPTER .1 . 13 Basic .Principles .Of Training. CHAPTER .2 . 19 Training .Stress .Factors CHAPTER .3 . 33 Constructing The. .Optimal Training. .Model CHAPTER .4 . 43 Exercise .Selection CHAPTER .5 . 49 The Workout:. .Level .One, Two. .and Three. Training. The Workout. .Charts . 53-96 CHAPTER .6 . 97 Advanced Techniques. CHAPTER .7 . 103 Recovery CHAPTER .8 . 109 Nutrition CHAPTER .9 . 119 Performance .Supplementation CHAPTER .10 . 127 Monitoring Your. .Progress CONCLUSION . 133 ADDENDUM . 135 How .to .Gain .4 .Pounds .of .Muscle .in .10 .Days BIG BEYOND BELIEF Daniel J. Boorstin, a well known historian and author, successfully argues that the first true pioneer of systematic modern exploration was Prince Henry The Navigator of Portugal. In the early 1400s under the leadership of Prince Henry, Portugal began a systematic exploration of unknown lands. This was accomplished by repeatedly sending out explorers. Each one ven- turing farther than the one before, then returned to report their findings to the mapmakers. These mapmakers then gradually constructed more accurate maps and built a foundation that allowed the explorers to venture still farther. This was the first organized cooperation between mapmaker and explorer. This book could never have been written if not for the unreasonable efforts of early explorers and mapmakers in bodybuilding. This book is dedicated to these early pioneers. Vince Gironda Bill Pearl John Grimek Arnold Swarzeneggar (of course) And the current pioneers: Dr. Mauro Di Pasquale Angel Spassov Yuri Verishonski Ivan Ivanov Also: A special thanks to Joe Weider for his untiring efforts to increase the awareness of bodybuilding around the world. -
Grippaldi the Great: How to Train the Overhead Press One of the Greatest Overhead Pressers in History Tells How He Trained
Starting Strength Grippaldi the Great: How to Train the Overhead Press One of the greatest overhead pressers in history tells how he trained by Marty Gallagher In terms of being a legitimate muscle publication, by 1971 the once mighty Strength & Health magazine had self-imploded. Bill Starr had left and created a creative and directional vacuum. Owner Bob Hoffman and his right hand (hatchet) man John Terpak felt they needed to reassert editorial dominance. As staunch Nixon men, Hoffman and Terpak felt that Starr and the “youth movement” had been a total pain in the ass, and now that Starr was gone they could remake S&H into something more “sensible” and “mainstream.” Meanwhile Joe Weider was completely embracing the youth movement while presenting the first wave of physical super-freaks: Sergio Oliva, Arnold Schwarzenegger, Franco Columbo and Robbie Robinson began appearing in regular rotation as cover men on Muscle Builder, the flagship Weider publication. Joe was all about the youth movement, sensible be damned. Hoffman hated bodybuilding. He could not believe that a red-blooded American male given a choice between participating in effete bodybuilding or manly Olympic weightlifting would, in overwhelming numbers, embrace bodybuilding and send Olympic weightlifting down the same long lonesome road as buggy whips, iceboxes and rumble seats. Too cheap and arrogant to seek professional magazine help, he published an increasingly amateurish publication that featured one lame S&H cover after another. It was embarrassing: Hoffman would pair up sub-par male physiques with amateur females that knew nothing about how to pose in front of photographers that knew nothing about physique photography. -
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