Week 8 Workouts
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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. -
Edina Hornet
EDINA HORNET SUMMER STRENGTH TRAINING 1 HORNET SUMMER STRENGTH & CONDITIONING TABLE OF CONTENTS I. HORNET STRENGTH & CONDITIONING MANUAL pg.4-17 II. SUMMER STRENGTH TRAINING – 3 PHASES pg.18-30 III.STRENGTH TRAINING ROUTINES- a.) Multi-Set Barball pg.31 b.) Multi-Set Dumbbell pg.32 c.) Dumbbell Elevator pg.33 d.) Multi-Set Machine pg.34 e.) Pre-Exhaust pg.35 f.) Lower Body Routine pg. 36 IV.STRENGTH TRAINING- a.) The Rep pg.37-40 b.) Importance of Progression pg. 41-47 c.) Intensity & Time pg.48-50 d.) Supervision & Motivation pg.51-52 e.) Recording pg. 53 f.) In Season Training pg. 54 g.) Program Organization pg.55-58 h.) Upper Body pg. 59-60 i.) Lower Body pg.61-62 j.) Neck/ Midsection/ Arms pg. 63 k.) Strength Training Principles pg. 64 l.) Seven Strength Training Variables pg. 65-67 m.) How to Record pg. 68 n.) Manual Resistance pg. 69-89 V.CONDITIONING a.) Specificity of Conditioning pg. 90-102 b.) Warm-up Procedure pg. 103 c.) Interval Routines pg. 104-112 d.) Sample Five-Week Interval Programs pg. 112 e.) Maximum Results in Minimum Time pg. 113 f.) Short Shuffle pg. 114 g.) Up- Backs pg. 114 h.) The Ladder pg. 115 2 HORNET SUMMER STRENGTH & CONDITIONING HORNET SUMMER STRENGTH & CONDITIONING TABLE OF CONTENTS VI. SKILL DEVELOPMENT pg. 116-117 VII. FLEXIBILITY pg. 118-119 VIII. NUTRITION REST pg. 120-125 IX. THE MENTAL COMPONENT pg. 127-132 X. QUESTIONS & ANSWERS pg. 133-143 3 I. EDINA HORNET STRENGTH AND CONDITIONING The purpose of this manual is to provide you with a general overview of our conditioning philosophy. -
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. -
Ultimate Guide to Yoga for Healing
HEAD & NECK ULTIMATE GUIDE TO YOGA FOR HEALING Hands and Wrists Head and Neck Digestion Shoulders and Irritable Bowel Hips & Pelvis Back Pain Feet and Knee Pain Ankles Page #1 TABLE OF CONTENTS Click on any of the icons throughout this guide to jump to the associated section. Head and Neck .................................................Page 3 Shoulders ......................................................... Page 20 Hands and Wrists .......................................... Page 30 Digestion and IBS ......................................... Page 39 Hips ..................................................................... Page 48 Back Pain ........................................................ Page 58 Knees ................................................................. Page 66 Feet .................................................................... Page 76 Page #2 HEAD & NECK Resolving Neck Tension DOUG KELLER Pulling ourselves up by our “neckstraps” is an unconscious, painful habit. The solution is surprisingly simple. When we carry ourselves with the head thrust forward, we create neck pain, shoul- der tension, even disc herniation and lower back problems. A reliable cue to re- mind ourselves how to shift the head back into a more stress-free position would do wonders for resolving these problems, but first we have to know what we’re up against. When it comes to keeping our head in the right place, posturally speaking, the neck is at something of a disadvantage. There are a number of forces at work that can easily pull the neck into misalignment, but only a few forces that maintain the delicate alignment of the head on the spine, allowing all the supporting muscles to work in harmony. Page #3 HEAD & NECK The problem begins with the large muscles that converge at the back of the neck and attach to the base of the skull. These include the muscles of the spine as well as those running from the top of the breastbone along the sides of the neck (the sternocleidomastoids) to the base of the head. -
Real-Deal-Ebook.Pdf
WANT REAL RESULTS? GOT A MINUTE? by Robert Dothard, CPT Andrew Oye, CPT FIT FIRST PUBLISHING Atlanta, GA Copyright © 2005 by Andrew Oye and Robert Dothard. All rights reserved. No portion of this book may be reproduced, stored in a retrieval system or transmitted in any form or by any means-- electronic, mechanical, photocopy, recording, or any other-- except for brief quotation in printed reviews, without prior permission of the authors/publishers. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Photography Credits and Respective Copyrights: All authors and exercise demonstration photography by Shawn Dowdell. Pages: front cover, i, 4, 5, 10, 11, 15, 18, 21, 22, back cover Stock photography courtesy of www.morguefile.com Pages: title page, ii, 1-3, 6-9, 25, 26, 33, 34, 37, 40 (top left, top right), 41, 48, 49, 53, 56-60, closing page Stock photography courtesy of www.freeimages.co.uk Pages: 40 (bottom left, bottom right), 52 Creative Art Direction: Interior Content Creative Direction, Layout and Design by Andrew Oye Exterior Cover Creative Direction, Layout and Design by Andrew Oye DISCLAIMER: The information contained in this book is for educational purposes only. No approval, agreement, support or warranty is given or implied concerning the information; therefore, the reader/end user exercises his or her own risk by utilizing this information. As individuals and results are unique, the authors make no representations, warrantees or guarantees of any kind about the results you may achieve from following the exercise, nutrition or supplementation programs or recommendations. -
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. -
Exercises and the Muscles They Work
Exercises and the Muscles they Work General Exercises Specific Exercises Muscles Worked (works more than one muscle) (isolates the particular muscle well) Quadriceps Barbell Squats Freehand Squats (front of the thigh) Smith Machine Squats One-legged Squats Leg Presses Sissy Squats Half Squats Front Squats (upper quadriceps) Hack Squats (lower quadriceps) Leg Extensions One-legged Leg Extensions Freehand Jump Squats Step-ups with Barbell Hamstrings Straight-legged Deadlifts Prone Leg Curls on Machine (back of the thigh) Prone One-legged Leg Curls on Machine Standing One-legged Leg Curls Seated Leg Curls on Machine Adductors Wide-stance Barbell Squats Nautilus Machine for Inner Thighs (Inner thighs) Wide-stance Barbell Half Squats Hip Adduction using Low Pulley (Cable) Wide-stance Leg Presses Freehand Side Lunges Wide-stance Smith Machine Squats Dumbbell Side Lunges Pliés Abductors Nautilus Machine for Outer Thighs (Outer thighs) Hip Abduction using Low Pulley (Cable) Gluteus Front Freehand Lunges (Butt) Barbell Front Lunges Smith Machine Reverse Lunges Dumbbell Front Lunges Hip Extensions (One-Legged Kickbacks) Step-ups with Barbell Trapezius Barbell Power Cleans Dumbbell Shoulder Shrugs Cable Upright Rows Barbell Shoulder Shrugs EZ Curlbar or Barbell Upright Rows Upper Latismus Dorsi (Lats) Wide-grip Pull-ups (free or on Gravitron) Wide-grip Front Lat Pulldowns (Upper back) One-Arm Dumbbell Rows Bent-over Lat Pull-in on High Pulley Cable Seated 2-Arm High Pulley (Cable) Rows Prone Wide-grip Barbell Lat Pull-up Middle Lats Wide-grip Barbell -
The Bowflex® Ultimate™ Home Gym Owner's Manual
Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program �������� The Bowflex® Ultimate™ Home Gym Owner's Manual Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program ��������������� 51370 Rev AA (2004) Table of Contents Important Safety Precautions ......................................................3 Barbell Bent Over Row .............................................................. 38 Getting To Know Your Machine ................................................. 4 About Your Bowflex® Ultimate™ Home Gym Arm Exercises Attachments .................................................................................9 French Press ............................................................................. 39 Using Your Machine ..................................................................10 Lying Triceps Extension ...........................................................39 Defining Your Goals .................................................................. 12 Lying 45 Degree Triceps Extension .......................................... 40 Exercising Properly ....................................................................14 Triceps Pushdown ..................................................................... 40 “Rope” Pushdowns .....................................................................41 The Workouts Single-Arm Pushdown ................................................................41 The 20 Minute Better Body -
Yoga Inversions: the Fountain of Youth
Yoga Inversions: The Fountain of Youth Darryl Olive, MBA, MHA, CSCS, E-RYT 500 Agenda • General Benefits/Risks • Posture ABCs – Alignment – Benefits – Contraindications/modifications What is an inversion? • Yoga Definition: – Upside down (head below the level of heart) – Lower extremities are perpendicular to the floor, the torso at a 45-60 degree angle from the floor Case Study: Peter • A year ago, the morning after carrying his bouncing 2-year-old boy on his shoulders, Peter woke up and discovered he couldn't move his head. The pain in his neck and shooting down his left arm was so intense that he could not lie on his back, sit upright, or focus enough to drive a car. Diagnosed with cervical radiculitis at C5, C6, and possibly C7, Peter missed work, numbed himself with muscle relaxants, and kept his neck trussed up in a brace for two weeks. He discovered that the pose that gave him greatest relief was Uttanasana. For months, his practice was gentle and low-to-the- ground: hip-openers, forward bends, and restorative work. Five months later, the skin of his left elbow was still numb and the first fingers on his left hand occasionally tingled. • The irony of his injury wasn't lost on him. Forty-one years old at the time, Peter had been practicing yoga for 13 years. Though he knew he was getting older, Peter had always been "good" at yoga, handling advanced poses with aplomb, competing with his peers for the teacher's compliments. A Comparison Western Yoga Today Ancient Yogis • Students drop in, • Practices daily, sometimes inconsistent practices for hours • Teacher led and personal • Ascetic practice with self- practices experimentation/gurus • Competitive • Belief that environments, time and immortality/super human goal oriented powers was held in the 7th chakra Generic Benefits 1. -
Protect the Spine Through Exercise Osteoporosis Is a Disease in Which Bones by Karen Kemmis, PT, Become Fragile and More Likely to Fracture
Vol. 8 No. 5 September-October 2010 ® Exercise and activity for healthy aging Protect the spine through Table of contents exercise 1 by Karen Kemmis, PT, DPT Protect the spine through exercise Osteoporosis is a disease in which bones by Karen Kemmis, PT, become fragile and more likely to fracture. DPT In the US today, approximately 10 million individuals already have the disease, and 12 an estimated 34 million more have low Build excitement for a bone density, placing them at increased walking club risk for osteoporosis and fractures. Of by Suzanne Dallefeld the 10 million Americans estimated to have osteoporosis, eight million (80%) 16 are women and two million (20%) are men (1). Walkability audit tool Bone loss and osteoporosis most often 22 Photography Domonkos Mariann - CourtesyCAAWS of occur in individuals ages 50 and older. As Client handout: Three age increases, fracture risk also increases. good reasons to lift Women can lose up to 20% of bone In all people, the front portion of the weights density during the five to seven years vertebrae has thinner bone than the back following menopause (2). Bone loss tends portion. Therefore, putting pressure on 23 to progress at a slower rate in men, and the front of the bone during spine flexion Comment: Everyday it usually occurs at a later age than in can cause a compression force to the front risk reduction women (3). of the vertebrae, which results in a fracture (called a wedge fracture). If not prevented or if left untreated, osteoporosis can progress painlessly until People with osteoporosis can experience a bone breaks. -
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