1 (16) Exercise 2 (16) 3 (16) Contents Strength training .......................................................................................................................4 Warm up ................................................................................................................................4 Exercises ...............................................................................................................................4 Stretching ..............................................................................................................................4 Strength training programs .................................................................................................5 Easy program twice a week.........................................................................................5 Program for the beginner or the more experienced .............................................5 A program for the more experienced .......................................................................7 Sports specific strength training programs .....................................................................11 Running ..........................................................................................................................11 Football ...........................................................................................................................12 Golf ..................................................................................................................................13 Endurance training .............................................................................................................14 Warm up .........................................................................................................................14 Intensity, duration, frequency ..................................................................................14 Borg scale ......................................................................................................................15 Stretching .......................................................................................................................16 Training programs .......................................................................................................16 4 (16) Strength training A strength-training program should consist of: Warm up Exercises Stretching Warm up Should be at least 10 min and consist of exercising on a low to intermediate load. Exercises: ex. Cycling, Stairmaster, rowing. Exercises Strength training exercises could be done in several different ways: Free weights ex dumbbells, barbells. Machines with a set range of motion The advantages with machines compared with free weights is that they are easier to use and could be built in such a way that they adjust the resistance to the force applied by the person using them. The disadvantage is that they have a set range of motion and they do not activate the muscles that co-ordinate and guide the motion as efficient as free weights. Stretching Should be performed directly after the training session when the muscles still are warmer than normal. The idea is to stretch the muscle maximal and to keep it in that position for at least 20-30 sec. The purpose is to counteract stiffness in the muscles and thereby decreased motion of the joints. There are some pictures hanging in the gym with descriptions of different stretching exercises. Stretch primarily the muscle groups you have exercised. 5 (16) Strength training programs The following programs are for beginners to advanced. The first program is a very simple program that is suitable for all beginners. It consists entirely of exercises in machines and requires a minimum of co-ordination and training experience. But it gives you an all-round training of major muscle groups. The other programs consist of several exercises with free weights (dumbbells, bars etc). The difference between these programs is in the number of exercises per muscle group. The more advanced programs consist of a larger number of exercises and therefore have to be split over several days. Which means that different muscle groups are exercised on different days. Easy program twice a week Warm up: cycling, rowing or Stairmaster. Exercise in machine number: 8, 21, 10, 11, 12 and 14. Do three sets with 12 repetitions in each. Stretching Obs! Make sure to keep your back straight when using the back extension machine (number: 10). Program for the beginner or the more experienced Exercise 3 days per week ex Monday, Wednesday and Friday. Resting days on Tuesday, Thursday, Saturday and Sunday. One to four exercises per muscle group and 3 sets with 8-12 repetitions for each muscle group. Warm up Cycling, rowing or Stairmaster. Legs Squats with the barbell or the Smith machine (nr.17). Leg extension 6 (16) Leg curl Calf raises Chest Bench press with barbell or machine No. 21. Inclined dumbellpress. Back Lateral pull-down in front of chest Seated cable-row with v-handle. Shoulders Dumbbell lateral raises or machine No 14. Dumbbell presses. Triceps Pushdown Pullover triceps press Biceps Barbell curl Seated dumbbell curl Stomach Crunches (machine No. 12). 7 (16) A program for the more experienced Exercise 4 days per week ex Monday, Tuesday, Thursday and Friday. Resting days on Wednesday, Saturday and Sunday. One day is dedicated to exercising the upper part of the body and one day is dedicated to the lower part. Two to five exercises per muscle group and 3 sets with 8-12 repetitions for each muscle group. This program consists of more exercises per muscle group than program No1. Monday and Thursday Warm up Cycling, rowing or Stairmaster Shoulders Dumbbell rotator cuff Military press or machine No 4 Dumbbell lateral raises or machine No 14 Chest Inclined bench press Dumbbell press Cable crossover Biceps Barbell curl Seated dumbbell curl Concentrated curl Triceps Pullover triceps press Push down Back T-bar rowing Chin-up 8 (16) Dumbbell rowing or machine No 11 Tuesday and Friday Warm up Cycling, rowing or Stairmaster Legs Squats with the barbell or the Smith machine (No.17). Leg extension Leg curl Seated calf raises Standing calf raises Stomach Crunches (machine No. 12). Diagonal crunches (machine No 13). A program for the more advanced This program consists of training for three days in a row and resting on the fourth day. It is called a “3-1-3”-split and is very common when dividing strength training programs. This means that you get a full body workout after three days and that each muscle group is exercised every fourth day. Two to four sets with 6-12 repetitions for each muscle group. The legs are exercised on day two, which means that the muscle groups in the upper body rests between day one and three. Day 1 Warm up Cycling, rowing or Stairmaster Chest Inclined dumbbell press Bench press 9 (16) Cable crossover Shoulders Dumbbell rotator cuff Military press or machine No 4 Dumbbell lateral raises or machine No 14 Day 2 Warm up Cycling, rowing or Stairmaster Legs Squats with the barbell or the Smith machine (No.17). Leg extension Seated leg curl Seated calf raises Standing calf raises Stomach Crunches (machine No. 12). Hip-ups Diagonal crunches (machine No 13). Day 3 Warm up Cycling, rowing or Stairmaster Back T-bar rowing Chin-up Lateral pull-down in front of chest Biceps Barbell curl Seated dumbbell curl Concentrated dumbbell curl 10 (16) Triceps Close grip bench-press Dumbbell kick-back Rope extension A few hints when you do more advanced strength training: Introduce new exercises in to your program from time to time. Alternate periods with heavy training (1 month with 6-12 reps/set) with periods with lighter training (1 month 12 or more reps/set). Always put heavy exercises that require maximum concentration first in your program. Endurance training should always be performed after the finished strength training program or on different days. The intake of proteins and carbohydrates should take place as soon as possible after the finished strength training program (< 60minutes). Newer avoid exercising “boring”/underdeveloped muscle groups (could lead to injuries and muscle imbalance). During periods of heavy exercise, the resting periods between exercising the same muscle group has to be up to one week. 11 (16) Sports specific strength training programs Running It is important to exercise muscles surrounding the hip, knee and ankle to prevent injuries. Strength in the back, shoulders and stomach is also important for a better posture and running technique. Exercise program Exercise three times a week. During the competition season two times a week. Do not forget to warm up before exercising and to stretch afterwards. Legs Squats with the barbell or the Smith machine (No.17), 3 set with 10-12 repetitions Leg extension, 3 set with 10-12 repetitions Leg curl, 3 set with 10-12 repetitions Seated calf raises, 2 set with 10-12 repetitions Standing calf raises, 2 set with 10-12 repetitions Chest/back Dumbbell press, 2 set with 10-12 repetitions Long cable pulley rows, 2 set with 10-12 repetitions Shoulders Upright rowing with a barbell, 2 set with 8-10 repetitions Triceps/biceps Push down, 2 set with 10-12 repetitions Cable curl, 2 set with 10-12 repetitions Stomach Crunches, 3 set with a maximum number of repetitions 12 (16) Football It is important to exercise muscles in the leg, back, chest and neck to prevent injuries. Football players