A Comparison of Machine Versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-Of-Direction Abilit
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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). -
Home Workout
HOME WORKOUT 13 MIN AMRAP 6 MIN DBL AMRAP STATIONS (3x) 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, Each Station 60 sec mountain climbers, stairs) mountain climbers, stairs) 30 Sec Rest in between each 14 Detergent Side Bends 10 Air Squats station 14 Each Arm Single Arm Row 10 Air Deadlifts Station 1: Can Thrusters 14 Each Arm Single Arm Press 10 Good Mornings Station 2: Pushups 14 Sec Front Hold (both arms) Rest 2 Min and Repeat! Station 3: Low Plank Station 4: Jumping Jacks SIDE BENDS DEADLIFTS THRUSTERS SINGLE ARM ROW GOOD MORNINGS LOW PLANK HOME WORKOUT 14 MIN AMRAP 10 MIN AMRAP 5 MIN AMRAP 90 sec cardio (run, jumping jacks, squat jumps, burpees, 30 Seconds Quick Jumps 12 High Plank Shoulder Taps mountain climbers, stairs) 5 Pushups to Down Dog 10 Cossack Squats 12 Side to Side Lateral Jumps 5 Each Leg Reverse Lunges 10 Glute Bridges 3 Burpees or Half Burpees 5 Squat Jumps 10 Chair Dips 10 Detergent Swings 10 T Raises PUSHUP DOWN DOG COSSACK SQUAT HIGH PLANK TAPS DETERGENT SWINGS T RAISES BURPEES HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA 8x(20/10) 60 sec cardio (run, jumping jacks, squat jumps, burpees, 25 Jumping Jacks Flutters mountain climbers, stairs) 8 Slow Air Squat (4 sec lower) 20 Broom Row Ab Bicycles 8 each step ups w/knee drive 15 Broom Shoulder Press Crunches 8 Slow Deadlift (4 sec lower) 10 Broom Bicep Curl Heel Taps 8 each Single Leg RDL 5 Pushups ***20 Sec on/10 Sec off Do 8 rounds (twice through ea) DEADLIFT BROOM ROW FLUTTERS SINGLE LEG RDL -
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. -
Home Workout Plan
C O V I D - 1 9 HOME WORKOUT PLAN Rachel Baca, CPT @repswithrach Today is a good day to get moving! No gym? No Problem. Featuring workouts using little to no equipment Exercise is Important D O N ' T M A K E E X C U S E S Being stuck at home does not mean you have to skip your workouts! Exercise is critical during this worrisome time, providing relief from anxiety, preventing muscle loss and fat gain, increasing sleep quality, and boosting your immune system. This guide provides 15 different workouts you can do in your living room. No fancy equipment needed. All you need: - Some floor space - Couch - Coffee table - 2 weighted objects (eg. soup cans, filled water bottles, wine bottles, etc) - Optional: Small towel, backpack, pair of dumbbells, resistance bands Photographer & Editor: Isabella Cervantes Contents M I N I M A L I S T 4 . W o r k o u t # 1 5 . W o r k o u t # 2 6 . W o r k o u t # 3 7 . W o r k o u t # 4 8 . W o r k o u t # 5 9 . W o r k o u t # 6 1 0 . W o r k o u t # 7 1 1 . W o r k o u t # 8 1 2 . W o r k o u t # 9 1 3 . W o r k o u t # 1 0 H I G H I N T E N S I T Y I N T E R V A L T R A I N I N G ( H I I T ) 1 4 . -
Passé Lunge Series Mountain Climber Push-Ups Sumo Squat Jumps
Passé Lunge Series 1. Begin in a deep lunge with right leg forward. Make sure that your front knee isn’t going past your foot. 2. Come up into parallel with your left leg. Hold this for 2 seconds 3. Bring the left leg into a side lunge. 4. Push off back into a passé. 5. Return to your deep lunge with right leg forward. 6. Repeat this process 5 times and then switch legs. Challenge yourself! Between steps 2 & 3 transition into an airplane balance before continuing into your side lunge. Mountain Climber Push-ups 1. Begin in a push-up position. 2. Alternate bringing each knee up 2 times. These are called Mountain Climbers 3. Hold your plank and perform a standard pushup. 4. Repeat steps 2-3, 5 times. Key to success: Try to focus on activating your core to keep your body in line without dropping or teetering to one side. To make it easier you can also perform modified pushups to make the exercise easier. Challenge yourself by perform a triceps pushup by bring your hands closer together. Sumo Squat Jumps 1. Begin in second position grande plie. 2. Jump straight up (feet can beat together for added challenge) 3. Land back into your second position grande plie. 4. Repeat 10 times Key to success: 1. Use your “best” turnout, not full turnout, in the 2nd position (Remember to squeeze your external rotators). 2. Move through each position quickly. Do not pause between steps 2-3. Challenge yourself: This can be progressed into burpees where you will drop down into a pushup plank and jump as high as you can and repeat. -
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). -
Efficacy of Partial ROM Squat in Maximal Strength Training Caleb Bazyler East Tennessee State University
East Tennessee State University Digital Commons @ East Tennessee State University Electronic Theses and Dissertations Student Works 8-2013 Efficacy of Partial ROM Squat in Maximal Strength Training Caleb Bazyler East Tennessee State University Follow this and additional works at: https://dc.etsu.edu/etd Part of the Sports Sciences Commons Recommended Citation Bazyler, Caleb, "Efficacy of Partial ROM Squat in Maximal Strength Training" (2013). Electronic Theses and Dissertations. Paper 1185. https://dc.etsu.edu/etd/1185 This Thesis - Open Access is brought to you for free and open access by the Student Works at Digital Commons @ East Tennessee State University. It has been accepted for inclusion in Electronic Theses and Dissertations by an authorized administrator of Digital Commons @ East Tennessee State University. For more information, please contact [email protected]. Efficacy of Partial ROM Squat in Maximal Strength Training ---------------------------------- A thesis presented to the faculty of the Department of Kinesiology, Leisure and Sport Sciences East Tennessee State University In partial fulfillment of the requirements of the degree Master of Arts in Kinesiology and Sport Studies Concentration in Exercise Physiology and Performance ---------------------------------- by Caleb Daniel Bazyler August 2013 ---------------------------------- Kimitake Sato, PhD, Committee Chair Hugh S. Lamont, PhD, Committee Advisor Craig Wassinger, PhD, Committee Advisor Michael Stone, PhD, Committee Advisor Keywords: Partial-Lifts, Isometric, Impulse, Peak Force, Full ROM, Specificity ABSTRACT Efficacy of Partial ROM Squat in Maximal Strength Training by Caleb D. Bazyler Eighteen well trained males (1RM Squat: 150.57 ± 26.79 kg) were assigned to two groups: full ROM training (control) and full ROM with partial ROM training (CP) for the seven-week training intervention. -
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. -
Effects of 6-Week Squat, Deadlift, and Hip Thrust Training Programs on Speed, Power, Agility, and Strength in Experienced Lifters Michael Zweifel
University of Texas at Tyler Scholar Works at UT Tyler Health and Kinesiology Theses Department of Health and Kinesiology Fall 10-1-2015 Effects of 6-week Squat, Deadlift, and Hip Thrust Training Programs on Speed, Power, Agility, and Strength in Experienced Lifters Michael Zweifel Follow this and additional works at: https://scholarworks.uttyler.edu/hkdept_grad Part of the Medicine and Health Sciences Commons Recommended Citation Zweifel, Michael, "Effects of 6-week Squat, Deadlift, and Hip Thrust Training Programs on Speed, Power, Agility, and Strength in Experienced Lifters" (2015). Health and Kinesiology Theses. Paper 4. http://hdl.handle.net/10950/305 This Thesis is brought to you for free and open access by the Department of Health and Kinesiology at Scholar Works at UT Tyler. It has been accepted for inclusion in Health and Kinesiology Theses by an authorized administrator of Scholar Works at UT Tyler. For more information, please contact [email protected]. EFFECTS OF 6-WEEK SQUAT, DEADLIFT, AND HIP THRUST TRAINING PROGRAMS ON SPEED, POWER, AGILITY, AND STRENGTH IN EXPERIENCED LIFTERS By MICHAEL ZWEIFEL A thesis submitted in partial fulfillment of the requirements for the degree of Master of Science in Kinesiology Department of Health and Kinesiology Wycliffe W. Njororai Simiyu, Ph.D., Committee Chair College of Nursing and Health Sciences The University of Texas at Tyler October 2015 Acknowledgements I’d like to acknowledge the participants of this study who sacrificed their time and training to help further educate the Strength and Conditioning field. I’d thank my family for their support through graduate school and always pushing education. -
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.