Strength Training for Runners
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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. -
Intraocular Pressure Fluctuation During Resistance Exercise
BMJ Open Ophth: first published as 10.1136/bmjophth-2021-000723 on 13 May 2021. Downloaded from Original research Intraocular pressure fluctuation during resistance exercise Ehsan Vaghefi ,1,2 Catherine Shon,1 Stacey Reading,3 Taylor Sutherland,3 Victor Borges,3 Geraint Phillips,1 Rachael L Niederer ,4,5 Helen Danesh- Meyer5 To cite: Vaghefi E, Shon C, ABSTRACT Reading S, et al. Intraocular Objective To evaluate the effect of weightlifting (leg Significance of this study pressure fluctuation during press) on intraocular pressure (IOP). resistance exercise. BMJ Design Prospective cohort study. What is already known about this subject? Open Ophthalmology Subjects A total of 24 participants met the inclusion ► Resistance exercise that requires with Valsalva 2021;6:e000723. doi:10.1136/ Manoeuvre can significantly affect intraocular bmjophth-2021-000723 criteria and completed the study procedures. Participants had an average age of 22.7±2.7 years and included nine pressure. ► Additional supplemental women. The mean baseline IOP was 13.9 mm Hg (SD=2.4) What are the new findings? material is published online with an average body mass index of 24.5 (SD= 3.1). ► When pushed to their maximal muscular engage- only. To view, please visit the Methods The maximum load for a single lift was found ment during resistance exercise, the participants journal online (http:// dx. doi. for each participant. Participants then performed three leg org/ 10. 1136/ bmjophth- 2021- mean intraocular pressure (IOP) was increased by 000723). press regimens: one repetition using 95% of maximal load average 26.4 mm Hg. (1RM), six repetitions using 75% of maximal load (6RM) and isometric push against a weight much heavier than How might these results change the focus of Received 21 January 2021 maximal load (ISO). -
Resistance/Strength Training
RESISTANCE/STRENGTH TRAINING WHY SHOULD I STRENGTH TRAIN? This handout is for Resistance or strength training (ST) causes the body’s muscles to work or healthy individuals hold against an applied force or weight. beginning a resistance training program. If In addition, ST can: you are a man over • Improve your ability to perform everyday tasks the age of 40, a • Increase bone density woman over 50, or • Help prevent low-back pain have a health problem, Increase your metabolism consult with your • doctor before starting • Increase your stamina and energy level an exercise program. • Improve joint stability HOW DO I GET STARTED? First Timers You may wish to consult with a degreed health and fitness specialist, such as an MHealthy Health and Fitness Specialist, to learn safe and effective techniques before beginning a strength training program. WARM-UP (3-5 MINUTES) A warm-up prepares your body for exercise. It slowly raises your heart rate and increases blood flow to the working muscles. This improves muscle function and lowers your risk of injury. How do I warm-up? Choose an aerobic activity (for example: walking) at an easy pace for 3-5 minutes. TYPES OF EQUIPMENT Weight machines, free weights, resistance bands, and stability balls are all types of equipment that provide resistance to help increase strength. Choose equipment that is going to be the most convenient and enjoyable for you. ORDER AND PROGRESSION OF EXERCISES Work the largest muscle groups first then proceed to the smaller groups (see below). Make sure to include all major muscle groups to avoid strength imbalances. -
Exercise Menu
2 | P a g e Copyright © 2016 b y Anthony Arvanitakis Contents It's simple but not easy... ......................................................................................................... 4 1. Either doing too little or doing too much ......................................................................... 5 2. Not doing the right exercises. ........................................................................................... 5 3. Too many reps! ................................................................................................................. 6 Quick Summary ...................................................................................................................... 7 Dynamic Stretching ................................................................................................................. 8 #1 Pull-ups - The king of upper body exercises (Lats, Arms & forearms) ............................ 20 Proper technique - The perfect pull up .................................................................................. 20 Chin ups - The best bodyweight exercise for big guns! ........................................................ 24 Progressions for beginners: ................................................................................................... 25 #2 Push ups (Chest, Triceps , serratus anterior) .................................................................... 25 #3 Weighted Lunges (whole legs) ....................................................................................... -
Muscle Activation and Kinematic Analysis During the Inclined Leg Press Exercise in Young Females
International Journal of Environmental Research and Public Health Article Muscle Activation and Kinematic Analysis during the Inclined Leg Press Exercise in Young Females Isabel Martín-Fuentes 1 , José M. Oliva-Lozano 1 and José M. Muyor 1,2,* 1 Health Research Centre, University of Almería, 04120 Almería, Spain; [email protected] (I.M.-F.); [email protected] (J.M.O.-L.) 2 Laboratory of Kinesiology, Biomechanics and Ergonomics (KIBIOMER Lab.), Research Central Services, University of Almería, 04120 Almería, Spain * Correspondence: [email protected]; Tel.: +34-950214429 Received: 24 October 2020; Accepted: 20 November 2020; Published: 23 November 2020 Abstract: Knee joint muscle activation imbalances, especially weakness in the vastus medialis oblique, are related to patellofemoral pain within the female population. The available literature presents the leg press as an exercise which potentially targets vastus medialis oblique activation, thus reducing imbalances in the quadriceps muscles. The main aim of the present study was to compare thigh muscle activation and kinematic parameters under different conditions during the inclined leg press exercise in a young female population. A cross-sectional study was conducted on 10 young, trained females. Muscle activation of the vastus medialis oblique, vastus lateralis, rectus femoris and gluteus medialis was analyzed under five different inclined leg press conditions, modifying the feet rotation (0–45◦ external rotation) and the stance width (100–150% hip width) on the footplate. All the conditions were performed at two different movement velocities: controlled velocity (2” eccentric–2” concentric) and maximal intended velocity. Mean propulsive velocity, maximum velocity and maximum power were also assessed. The results show that both controlled velocity conditions and maximal intended velocity conditions elicited a similar muscle activation pattern with greater activation during the concentric phase (p < 0.001, ηp2 = 0.96). -
Naval Special Warfare Physical Training Guide
Naval Special Warfare Physical Training Guide DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exer- cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. he Naval Special Warfare This guide provides infor- sit-ups as they are necessary TPhysical Training Guide mation about the type of train- for success at BUD/S. Cross- is designed to assist anyone ing required to properly pre- training such as cycling, who wants to improve his fit- pare for the rigors of BUD/S, rowing and hiking is useful to ness in order to take and pass and it offers a tailorable 26- rehabilitate an injury, to add the Physical Screening Test week training plan that should variety or to supplement your (PST) and succeed at Basic help a person with average basic training. Underwater Demolition/SEAL fitness prepare for training Work to improve your (BUD/S). and avoid injury. weakest areas. If you are a Most of your cardio- solid runner but a weak swim- vascular exercise should mer, don’t spend all your time General Training Guidelines focus on running and running just because you are Your workouts should be swimming, and your good at it. -
A Comparison of Machine Versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-Of-Direction Abilit
sports Article A Comparison of Machine versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-of-Direction Ability during an Initial Training Phase of Recreationally-Active Women Neil A. Schwarz 1,* , Sean P. Harper 1, Andy Waldhelm 2, Sarah K. McKinley-Barnard 1, Shelley L. Holden 1 and John E. Kovaleski 1 1 Department of Health, Kinesiology, and Sport, University of South Alabama, Mobile, AL 36688, USA; [email protected] (S.P.H.); [email protected] (S.K.M.-B.); [email protected] (S.L.H.); [email protected] (J.E.K.) 2 Department of Physical Therapy, University of South Alabama, Mobile, AL 36688, USA; [email protected] * Correspondence: [email protected]; Tel.: +1-251-460-6877 Received: 1 September 2019; Accepted: 27 September 2019; Published: 30 September 2019 Abstract: The purpose of this study was to examine differences between a free-weight squat (FWS) and machine squat (MS) during an initial resistance training phase for augmentation of performance tests in recreationally active women. Twenty-seven women (22.7 3.5 years) were block-randomized ± to three groups: FWS, MS, or control (CON) and completed pre- and post-testing sessions consisting of the squat one-repetition maximum (1-RM), vertical jump, pro-agility test, zig-zag change-of-direction (COD) test, and 30-meter sprint. Participants trained two sessions per week for six weeks by performing jumping, sprinting, and COD drills followed by FWS, MS, or no squats (CON). Peak jump power increased for CON (p = 0.03) and MS (p < 0.01) groups. -
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). -
Bodycraft Xpress Exercise Guid
Thank you for investing in the BodyCraft XPress Strength Training System. We hope you enjoy many healthy years of use. Learning to use and maintain your strength training system is very important for your personal safety and the proper function of the machine. Be sure to read all of the information carefully before using. This information in this guide is general in nature; for detailed information about exercise, consult your physician and your local fi tness dealer. Your local fi tness dealer can provide reputable books and referrals to personal trainers. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35, or with preexisting health problems. Recreation Supply, Inc. assumes no responsibility for personal injury or property EXERCISE GUIDE damage sustained by or through use of this product. GENERAL EXERCISE GUIDELINES: There are many theories as to the proper number of repetitions and sets of repetitions of any specifi c exercise. In fact, we are all unique individuals and what may be effective for one person may not be for the next. For your specifi c needs, we recommend consultations with your fi tness dealer or a certifi ed personal trainer. For general guidelines, we recommend 6-12 repetitions per set and 2-3 sets per any given exercise. Intensity is more important than the number of reps and sets. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength/growth. Please remember to start easy and increase the total time and the number of repetitions gradually. -
Strength Training Exercise Program STRENGTH TRAINING EXERCISE PROGRAM KEYS to a SUCCESSFUL STRENGTH TRAINING PROGRAM
Strength Training Exercise Program STRENGTH TRAINING EXERCISE PROGRAM KEYS TO A SUCCESSFUL STRENGTH TRAINING PROGRAM: Strength training can help young athletes increase strength • Warm-up before and cool-down after each workout and overall health when performed in a safe, supervised • Focus on proper technique and form (see exercise environment. By focusing more on proper technique and less on descriptions and pictures) the amount of resistance, the benefits of youth strength training far outweigh the risks. • Strength training sessions should be done 2-3 times per week (non-consecutively) Before beginning any strength training program, consult your – Strength training sessions should last at least primary care provider if you have any questions about whether 20-30 minutes your child should participate. It’s also important to follow – Each session should include 6-8 exercises with the guidelines of a well-designed program and have adult 2-3 exercises per muscle group supervision. Most injuries that occur during strength training are due to improper technique, misuse of equipment and/or lifting – Start with 1-2 sets of 10-15 repetitions (reps), inappropriate amounts of weight. moving up to 2-3 sets – Single ‘maximum’ repetitions should be avoided until RULES OF STRENGTH TRAINING: a young athlete has finished puberty • Always have adult supervision • Start each session with more complex exercises, then • Always have a person spotting when using weights progress to more isolated exercises and resistance – Complex exercises: These exercises usually work • Use equipment properly major muscle groups and/or multiple muscle groups throughout the exercise. • No horseplay – Isolated exercises: These exercises usually work one • Always put equipment away after use muscle or minor muscle groups. -
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. -
Minimum Effective Training Dose for 1RM Strength in Powerlifters: Semi-Structured Interviews with Elite PL Athletes and Highly Experienced PL Coaches Methods
Part of the Society for Transparency, Openness and Replication in Preprint not peer reviewed Kinesiology (STORK) Received: 12 May 2021 The minimum effective training dose Supplementary materials: https://osf.io/fm2bh/ required to increase 1RM strength in For correspondence: powerlifters [email protected] Patroklos Androulakis-Korakakis1, Nick Michalopoulos1, 2, James P. Fisher1, Justin Keogh3,4,5,6, Jeremy P. Loenneke7, Eric Helms6, Milo Wolf1, Greg Nuckols8, James Steele1 1Faculty of Sport, Health, and Social Sciences, Solent University, Southampton, UK 2Department of Physics, University of Patras, Patras, Greece 3Faculty of Health Sciences and Medicine, Bond University, Gold Coast, QLD, Australia 4Cluster for Health Improvement, Faculty of Science, Health, Education and Engineering, University of the Sunshine Coast, Australia 5Kasturba Medical College, Mangalore, Manipal Academy of Higher Education, Manipal, Karnataka, India 6Sports Performance Research Institute New Zealand (SPRINZ), Auckland University of Technology, Auckland, New Zealand 7Department of Health, Exercise Science, and Recreation Management, Kevser Ermin Applied Physiology Laboratory, The University of Mississippi, University, MS, USA 8Stronger by Science LLC Please cite as: Androulakis-Korakakis, P., Michalopoulos, N., Fisher, J., Keogh, J., Loenneke, J., Helms, E., Wolf, M., Nuckols, G., Steele, J. The minimum effective training dose required to increase 1RM strength in powerlifters. SportRχiv. https://doi.org/10.31236/osf.io/wubps Abstract The aim of this multi-experiment paper was to explore the concept of the minimum effective training dose (METD) required to increase 1-repetition-maximum (1RM) strength in powerlifting (PL) athletes. The METD refers to the least amount of training required to elicit meaningful increases in 1RM strength.