6 Week Football Workout

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Phase 4: Max Strength Training Reps: 1-5 (Decrease by two reps per week) Sets: 4-6 Percent of Max: 85-100 percent (increase by three to five percent per week on each exercise) Frequency: 3 to 4 times per week Duration: 3 to 4 weeks Exercise Selection: 2 to 3 exercises per muscle group Day 1 Chest Barbell or Dumbbell Bench Single-Arm Physioball Dumbbell Incline Bench Leg Barbell Parallel Squat Bulgarian Split-Squat Shoulders Dumbbell Push Press Dumbbell Reverse Deltoid Fly Back Barbell Bent-Over Row Weighted Chin-Ups Explosive Single-Arm Dumbbell Snatch Plate Cork Screws Plate Bear Crawls Single-Leg Hurdle To Low Box Jump Day 2 Chest Single-Arm Dumbbell Close-Grip Bench Weighted Tempo (Plyo) Push-Up Legs Deadlift Goblet Lunge Shoulders Barbell Split Press Dumbbell Upright Row Back Single-Arm Bent-Over Alternating Dumbbell Row Single-Arm Lat Pulldown Explosive Hand Clean Core and Reactive Standing Med Ball Circles Med Ball Russian Twist Depth Jump to High Box Jump Day 3 Chest Dumbbell or Barbell Incline Bench Dumbbell Single-Arm Reverse-Grip Bench Legs Barbell Front Squat Single-Leg Back Extension Shoulders Side-to-Side Jackknife Push-Ups Dumbbells Scaption to Shrug Back Standing Cable Row to Neck Single-Arm Assisted Inverted Row Explosive Tire Flips or weighted glute bridges Core and Reactive Standing Med Ball Russian Twists Weighted Windshield Wipers Short Hurdler Later Jump to Linear High Box Jump.

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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 .
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Weight Training for the Shoulder
40 Allied Drive Dedham, MA 02026 781-251-3535 (office) www.bostonsportsmedicine.com Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weight- training program for the shoulder. Starting Your Weight Training Program • Start with three sets of 15-20 repetitions • Training with high repetition sets ensures that the weights that you are using are not too heavy. • To avoid injury, performing any weight training exercise to the point of muscle failure is not recommended. • “Muscle failure” occurs when, in performing a weight training exercise, the muscle is no longer able to provide the energy necessary to contract and move the joint(s) involved in the particular exercise. • Joint, muscle and tendon injuries are more likely to occur when muscle failure occurs. • Build up resistance and repetitions gradually • Perform exercises slowly, avoiding quick direction change • Exercise frequency should be 2 to 3 times per week for strength building • Be consistent and regular with the exercise schedule Prevention of Injuries in Weight Training • As a warm-up using light weights, you can do the rotator cuff and scapular strengthening program (see next page) • Follow a pre-exercise stretching routine (see next page) • Do warm-up sets for each weight exercise • Avoid overload and maximum lifts • Do not ‘work-through’ pain in the shoulder joint • Stretch as cool-down at end of exercise • Avoid excessive frequency and get adequate rest and recovery between sessions. • Caution: Do not do exercises with the barbell or dumbbell behind the head and neck. For shoulder safety when working with weights, you must always be able to see your hands if you are looking straight ahead.
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Manual Resistance Exercises
MANUAL RESISTANCE EXERCISES 1. NECK FLEXION – (Neck Flexors) Start: Lying face up on a bench with your shoulders slightly over the edge of the bench. The top of the head should be parallel to the floor. At the beginning of each rep the neck muscles should be totally relaxed. Movement: Flexing only the neck muscles, raise the head forward and upward so that the chin is resting on the chest – pause momentarily and resist the negative to the starting position. Spotting: Place the dominant hand on the lifter’s forehead and your other hand on the lifter’s chin. Apply as much pressure as needed to accommodate for the strength curve of the neck flexors. 2. NECK EXTENSION - (Neck Extensors) Start: Lying face down on a flat bench with your head hanging over the edge of the bench. Neck should be totally relaxed with your chin touching your chest and hands resting behind your back. Movement: Raise your head upward and backwards until in is fully extended. Pause momentarily and resist the negative to the start position. Spotting: Form a web with your hands and place them on the back of the lifters head. Begin the exercise with mild pressure and allow the lifter to raise their head in an arc that resembles a half moon. Adjust resistance according to the strength curve of the neck flexors. 3. UPRIGHT ROW – (Deltoids, Trapezius, Biceps) Start: On a bench or standing with arms fully extended holding a towel on the outside with both hands. Head should be level. Movement: Pull the towel upward keeping it tight to your body and your elbows high.
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Photos and Explanations of Fitness Model Exercises
fat. If you do more than that, your Photos and Fitness Model exercise body “hits a wall,” and you slow/stop FLEX IT, BABY! THE JNL FITNESS MODEL WORKOUTS PrograM ForMula your progress. ExPlanations of D o n ’ t focus on cardio! In order “To get the body of a super to have that strong, sleek and sexy fitnEss ModEl muscle tone, you need to focus ExErcisEs fitness model, you must follow more on weight training to build it my tried and true formula. You up. Remember, excessive cardio will ongrats on making it this far in my “eat away” at your muscle mass. don’t just throw stuff against Fitness Model Program — a round of applause for you! Now comes the real a wall, and hope it sticks. D o n ’ t over-train! If you over-train, fun part: proving to yourself that you your appetite will increase and you With my JNL Fitness Model can do it! will start eating like a 250-pound Diet, you will get results!” football player, not a fitness model. C The upside to my Fitness Model workout is that you —JNL Rather, do just enough to blast fat, do not need an expensive gym membership, fancy not to hit a plateau. When you over- FLEX IT, BABY! THE JNL FITNESS MODEL WORKOUTS equipment, or a costly trainer to achieve the Fitness Refer to the seven-day calendar that was outlined pre- train, your body will “lock up” and Model body! As you will see from my photos, I am viously in this chapter.
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Stronger in Four Weeks
STRONG FITNESS MAGAZINE GET STRONG SERIES STRONGER IN FOUR WEEKS Is your goal to get stronger? work, so say goodbye to your BUILD MUSCLE Then this is the program for you. comfort zone. But in four weeks, Designed as a four-day split, this when you’re seeing rounder AND STRENGTH routine is just what your body shoulders, tighter quads, and a needs to build lean, beautiful more sculpted back, you’ll know muscle and get into wicked it paid off. Ready to get strong? IN ONE MONTH. shape. It’s going to take hard Then let’s do this. STRONG FITNESS MAGAZINE GET STRONG SERIES THE PROGRAM HOW IT WORKS YOUR 4 WEEK PLAN Most muscle-building programs follow the classic protocol of 3-4 TRISET/SUPERSET SETS REPS sets of 8-12 reps to failure. In reality, there are many approaches to hypertrophy that still elicit growth while also sparking some new energy into your training regime. This program incorporates DAY ONE two techniques (along with others) to keep things challenging and interesting: one is a 6-12-24 rep protocol and the other is Double 1a. Flat Bench Press 6 Trisets. Both consist of three back-to-back-to-back exercises that work 1b. SB Decline Push-Up 2-3 12 the same muscle group, exhausting as many muscle fibers as possible. 1c. Incline DB Chest Press 24 2a. Triceps Dip 2-3 6 6-12-24 HOW TO: For the first Double Trisets HOW TO: In each 2b. Skull Crusher 12 exercise in the triset, use a heavy Double Triset, the first and third 2c.
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Exercise Name Reps Sets Weight and Notes Tempo Rest Super Set #1
www.InnerCircle.RoxStarFitness.com – All Rights Reserved Program Introduction: Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur. Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin. The Training Program: If you aren’t familiar with the following moves, you can check out our exercise video database. New exercises are being added weekly. Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep. So by the time you reach the final rep you should be within one rep short of failure (NOT complete failure). Exercise Name Reps Sets Weight and Notes Tempo Rest Super Set #1 Squat as deep as you can and use a weight that challenges Your Own Goblet Squat All sets 15-20r 4 No Rest you. Sit in those glutes and Tempo push off the heels. Increase the weight for each set. Really feel like you’re S1 – 20r hitting the abs and crunching S2 – 15r with the core with this one.
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Mechanics of the Upright Row
Mechanics of the Upright Row By Tracy Anderson To execute this exercise grasp the bar with a narrow grip, perhaps slightly narrower than shoulder width, with an overhand grip and pull upward. The wider the grip the more the trapezius muscle will assist in the movement. Pull the bar upwards with elbows leading, similar to following your bodies contour. As the bar rises and your elbows bend, your wrist will also flex. If you feel discomfort in the wrist while doing this movement, try using an E-Z Bar and grip it on the inclined angle. The target muscle for this movement is the lateral head of the deltoid, also known as the side deltoid. The function of this muscle is to abduct and flex the humerus (upper arm), or to move the arm upward laterally. The side deltoid originates from the acromion process of the scapula (shoulder blade) and inserts onto the deltoid tuberosity of the humerus. The acromion process is the boney knob felt on the top of your shoulder and the deltoid tuberosity, while it cannot be felt, is almost half way down your upper arm bone (humerus) on the lateral side. You should realize that your humerus moves along the same path during upright rows as it does during dumbbell side laterals, just with more weight. That's why this movement is considered more of a mass-builder. Form is extremely important to properly work the targeted muscle, the lateral head, as opposed to your traps, and to prevent rotator-cuff injuries. Many muscles come into play as assisting and stabilizing muscles during this exercise.
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Up the Amps in Your Current Circuit and Boot Camp Classes and Meet the Needs of Multiple Fitness Levels
AWS High Voltage H2O - Mondick Up the Amps in your current circuit and boot camp classes and meet the needs of multiple fitness levels. Increase movement creativity and variation ideas into your classes through: Circuits, Intervals, Equipment, Plyometric Training, and sports drills. Why High Voltage H20 Boot Camp? • It appeals to a different and younger crowd • It breaks the stereo type of standard water fitness classes • It’s never the same workout day to day • You could alternate between land/deck work and water (if you have the right participants) • You can push people to their limits and make them push themselves to their limits!! Circuit Techniques Selecting the best option for a circuit depends on the instructor, pool space and the fitness levels of the participants • Traditional – more groups/stations with less people per station. Don’t do more than 10 stations. Can also treat entire class as one group. • Corner circuit –There are larger groups & fewer stations. Example: 4 corners of your pool • Line or group circuit – divide into very large groups or “lines” have the lines move station to station WHAT AMPS Them UP? - Station Consideration • Involve stations (great if you do not have enough equipment for everyone) • Stations should accommodate 1-4 people (depending on equipment available) • Alternate between Cardio / Strength exercises (bring the heart rate up and recover with a strength exercise) • Movement Cycles can range between :30 - :90 seconds Movement Ideas: Jogging (forward, backwards, sideways), Wall exercises/Deck work, Plyometrics, Strength training, Endurance, Speed and Agility, Intervals, Stacking segments Circuit Intervals • Combines interval training and circuit training • Ratios and Stations o MSE Circuits – focus on specific toning exercises for muscular strength & endurance of ALL major muscles o Cardio Circuits – rhythmic & dynamic exercises that involve large muscle groups o Combination Circuits – combining MSE and Cardio.
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The Perfect Summer Shred Workouts and Cardio
THE PERFECT SUMMER SHRED WORKOUTS AND CARDIO 1 | | THE PERFECT SUMMER SHRED: WORKOUTS AND CARDIO THE RULES These rules apply to all THE PERFECT SUMMER SHRED: of the workouts. WORKOUTS AND CARDIO * The sets and reps don’t include warm-up If you’re looking to burn down the old you on a tight deadline this summer, then send sets. Perform as many those old straight-set workouts packing! To get ultra-ripped, you need to amp up your as you need, but never overall training intensity. In this program, that means supersets, dropsets, clusters, and take your warm-ups density training. near muscle failure. • After warm-ups, Stick with this program for at least 4 weeks to give it the best chance to work. Along choose a weight that with the nutrition and supplementation guidelines outlined in the Cellucor Summer allows you to approach Shred Superfeature, it should be enough to kick-start some serious progress. While this muscle failure by the target rep listed. workout will increase your conditioning, the primary goal is to to get you leaner Adjust the weight by boosting your metabolism based on the parameters outlined in the 5 Musts of The on follow-up sets as Fat-Loss Workout article. necessary. • Train past failure using However, be warned that this program is fairly advanced as written. Adjust the volume advanced intensity and intensity downward depending on your ability if you feel like you’re struggling to boosters only where recover between workouts. noted in the program. LIFTING: TWO-ON/ONE-OFF SPLIT CARDIO: FIVE-ON/TWO-OFF SPLIT • Beginning-level lifters MONDAY MONDAY should reduce the training volume by Chest, Triceps, Abs HIIT eliminating 1-2 exercises from the TUESDAY TUESDAY middle of the routine Legs Steady-State Cardio and reduce the loads lifted.
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SHOULDERS • Slowlyreturntostartingposition
MILITARY PRESS SHOULDERS START FINISH • Hold both handles and pull the bench halfway up the incline. Straddle the bench, then sit on the front part of the bench. • Lie back on the bench, head toward rear with knees bent and heels on front of bench. • Start with your arms bent, hands next to shoulders and palms in. • Push arms over head, straightening arms and keeping hands about shoulder width apart. • Slowly return to starting position. DO: Use slow steady motion, keeping tension on muscles to control speed of return. DON’T: Do not tense neck muscles. Keep neck relaxed. TARGETED MUSCLES: Deltoids (Shoulders) LATERAL SHOULDER RAISE START FINISH • Hold both handles and pull the bench halfway up the incline. Straddle the bench, then sit towards the front part of the bench. • Lie back on the bench, head toward rear with knees bent and heels on front of bench. • Start with your arms straight by your sides, palms in. • Keeping your arms extended with a slight bend, pull arms away from your hips and out to the side of your torso, until they reach shoulder level. • Slowly lower by bringing your arms back beside your hips. DO: Keep a slight bend in your elbows to reduce stress on the elbow joint. DON’T: Do not bring handles above chin level as this could cause shoulder impingement in some cases. TARGETED MUSCLES: Deltoids (Shoulders) 04/01/15 EXERCISE: SHOULDERS 1 UPRIGHT ROW SHOULDERS START FINISH • Hold both handles and pull the bench halfway up the incline. Straddle the bench, then sit on the front part of the bench.
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Strengthen Your Deltoids to Help Prevent Shoulder Injuries 6 February 2019, by Len Canter, Healthday Reporter
Strengthen your deltoids to help prevent shoulder injuries 6 February 2019, by Len Canter, Healthday Reporter Dumbbell shoulder press, tops in training for the anterior deltoids Push-ups Seated rear lateral raise, excellent for the posterior deltoids 45-degree incline row, excellent for the medial and posterior deltoids While no single exercise can work all three parts, start building a shoulder workout with two that target most of the muscles. Build up to three sets of eight to 15 reps each. At first, you may only be able to lift very light dumbbells, but with consistency, you'll develop strength over time. When you can complete three full sets, it's time to increase your weight. For the seated rear lateral raise, sit on the edge of a bench, feet flat on the floor, a dumbbell next to each foot. Bend over to bring your torso as close as you can to your thighs. Hold a weight in each hand (HealthDay)—Two out of every three people will with elbows bent slightly so that each weight is experience a shoulder injury or problem at some against the outside of each calf. Slowly lift your point in their lives. arms out to the sides and up to shoulder height; your back should stay straight and not move. With One reason: When it comes to training, the control, slowly bring the weights back to start. anterior, or front, deltoid muscle gets almost all the Repeat up to 15 times. attention, while the medial and posterior deltoids get the cold shoulder. For the dumbbell shoulder press, stand with feet hip-width apart, knees slightly bent.
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EXERCISE DESCRIPTIONS 2015.Docx
EXERCISE DESCRIPTIONS HANG CLEAN Starting Position: Place hands in an overhead grip slightly wider than shoulder width. Align the feet under the armpits. At the top, slightly bend the knees and tilt the pelvis so the rear end is extended. Movement. This is a simultaneous movement of extending the ankles, knees, and hips and shrugging the shoulders forcefully upward as high as possible. Initiate bar movement with arms locked. Arms should break out to side – not in front. Shoot elbows under the bar, drop the hips (bend knees) and stabilize weight in catch position across top of shoulders. Stand up and execute next rep. SQUAT Starting Position: Position the bar on the trapezius muscles. Adjust hands comfortably, wider than shoulder width. Lift the bar off the rack and take one step back. Position your feet wider than shoulder width and flare the toes out slightly. Legs should be wide enough to allow squat at a proper depth but not too wide so that the knees come inward when squatting. Movement: Keep heels flat on the floor, chest out and chin up. Begin the descent by flexing at the hips, sticking the rear end out slightly and bending at the knees. Keep the head up and chest out throughout the movement, Squat until the thighs are parallel to the floor. Do not bounce in the bottom. Rise from the bottom position forcefully but under control. Imagine pushing the heels through the floor. The shoulders must rise before the hips so that the body stays in the correct position. The back should be flat but angled forward slightly.
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