Use strict exercise form on all exercises Make the muscles do the work. Eliminate bouncing, arching and throwing the weight. If you have to cheat to perform a rep then the weight is momentarily too heavy. Do not count cheated reps!!
Emphasize the lowering of the weight It should take you twice as long to lower a weight as it did to raise it. The same muscle that lifts a weight also lowers it. You can lower approximately 40% more than you can raise, so do not waste this part of the exercise.
Record all workouts In order for you to get stronger you must attempt to do more repetitions with a given weight or increase the weight. This must be done on a regular basis for you to achieve results. Recording workouts allows you to challenge yourself and keep progress of your gains, otherwise your training will be haphazard and unproductive.
How many reps? Any repetition range from 5-20 will work well as long as you are consistent in your form and effort. Avoid changing rep ranges too frequently as this will not allow your body to adapt to a specific stimulus. On the other hand a change in reps may be all you need to break out of a strength plateau.
How much weight? As much weight as possible. The weight used should be heavy enough to make the set very hard but not too heavy where you are unable to reach the goal number without assistance or cheating on a rep. Some exercises will use a percentage of your calculated 1 rep max to find a starting weight.
How many sets? The number of work sets can vary from 1-3. This does not include any warm-up sets that proceed the work sets.
How much time between sets and exercises? Rest 1:00-2:00 minutes between sets of the same exercise. Rest between exercises should be minimal but allow enough time to mentally prepare for a maximum effort. Do not waste time chatting or socializing during a workout. This reduces intensity and negates the conditioning effect.
How many workouts per week? Superior results can be obtained from strength training every other day. You may split your workouts into lower and upper body but no more than 4 strength training sessions per week are necessary. Train each part of the body 2 x per week. Remember that strength training is only one part of developing the total athlete.
What exercises and in what order should they be performed? Perform exercises for the entire body done in a balanced fashion. An exercise where you "push" should be complimented with one where you "pull". In general, you should exercise larger muscle groups before small ones. Perform exercise for the hips, thighs, back, chest, and shoulders before working the calves, arms, and forearms.
Warm-up sets- Listed on the card as "wup".
To prepare your muscles, tendons, ligaments, and mind for intense training,
it is sometimes necessary to do a few warm- ups sets. These sets
need to be done before a multi-joint exercise which is performed early
in the workout (i.e.., Bench Press, Squat, Incline Press, Leg Press), and
should prepare you, not tire you out. Progressively add weight to
each warm-up set and perform between 1-5 reps as needed. The heavier
your first work set, the more warm- up sets you will need. Example
for a squat workout where 405 lbs. is the first work set: 135lbsx5
reps, 225lbsx5 reps, 275lbsx3 reps, 315lbsx1 rep, 365lbsx1 rep, 405lbs
(work set) x 10 reps.
Work Sets- Listed by goal # (i.e.., 5) or a range # (i.e.., 8-12). Use a weight which is as heavy as possible to meet your goal # of reps or the lower end of the range. Record only full and perfect reps on your workout card. The rep does not count if it is not performed correctly. Use the particular rep scheme instruction (listed in this manual) to find your starting weight, calculate the percentage of your estimated one rep max if necessary. For the range # sets. Only use the percentage to find your weight for the first workout, after that use the goal # or range # to increase weight. Once you achieve the goal # or the top end of the range # increase the weight the next workout.
Calculating you 1 rep max- Some rep schemes use a percentage of your estimated 1 rm to find your starting weight. To calculate your estimated 1rm: Begin by performing 2-3 warm-up sets, pick a weight you can do for 5-10 perfect reps, get a spotter and load the bar. Perform as many perfect reps as possible. Only count full and unassisted reps. Use the Rep Max Chart to find your 1 rm. Example: You are able to do 225lbs x 10 reps in the bench press, you cannot do 11. Using the chart (listed in this manual), you see that your 1 rm is 299 or 300 lbs. Now you can use the % system to calculate your starting weight.
Goal # -Percentage Schemes Use percentages to calculate your weights for the first workout only! After that add weight when the goal number is met on all sets.
50 Total Start at 50-55% of estimated 1 rm. Complete as many reps as possible in good form. Rest 2 minutes and again perform as many reps as possible. Perform as many sets as needed to get to 50 total reps. Attempt to reach 50 reps in as few sets as possible. Once 25 or more reps can be completed in the first set increase the resistance 10-20 lbs.
15, 10, 5-10 Start at 65% of estimated 1 rm. Use the same weight on all sets, once 15-10-10 can be completed increase the resistance 5-15 lbs on all 3 work sets. 2 minute rest intervals. Once you have used this scheme for a few workouts you may be able to increase the weight on each subsequent set.
20, 12 Start at 65% of estimated 1 rm. Perform 20 perfect reps. Rest 2 minutes and attempt to perform another 12 reps with the same weight. Once 20 reps can be completed increase the resistance 5-15 lbs for the next workout.
12, 8, 5 Start at 70% of estimated 1 rm. Use the same weight on all sets, once 12-8-5 can be completed increase the resistance 5-15 lbs on all 3 work sets. 2 minute rest intervals.
10, 7, 4-7 Start at 70% of estimated 1 rm. Use the same weight on all sets, once 10-7-7 can be completed increase the resistance 5-15 lbs on all 3 work sets. 2 minute rest intervals. Once you have used this scheme for a few workouts you may be able to increase the weight on each subsequent set.
12, 10, 8 12 reps at 60% of max, 10 reps at 65% of max, 8 reps at 70% of max. Once 12-10-8 can be completed increase weight 5-10 lbs on each work set. 2 minute rest intervals.
10, 8, 6 10 reps at 65% of max, 8 reps at 70% of max, 6 reps at 75% of max. Once 10-8-6 can be completed increase weight 5-10 lbs on each work set. 2 minute rest intervals.
15, 8 Start at 70% of estimated 1 rm. Use the same weight on all sets, once 15-8 can be completed increase the resistance 5-15 lbs on all work sets. 2 minute rest intervals.
8, 8, 6 8 reps at 70% of max, 8 reps at 75% of max, 6 reps at 80% of max. Once 8-8-6 can be completed increase weight 5-10 lbs on each work set. 2 minute rest intervals.
10, 10 2 sets of 10 at 75% of max. Once 10-10 can be completed increase weight 10-20 lbs on each work set. 2 minute rest intervals.
7, 7, 7 Start at 70% of 1 rm. Use the same weight on all sets. Once 7-7-7 can be completed increase weight 5-15 lbs on all 3 work sets. 2 minute rest intervals.
6, 6, 6 Start at 75% of 1 rm. Use the same weight on all sets. Once 6-6-6 can be completed increase weight 5-15 lbs on all 3 work sets. 2 minute rest intervals.
10, 6 Start at 80% of estimated 1 rm. Use the same weight on all sets, once 10-6 can be completed increase the resistance 5-15 lbs on each work set. 2 minute rest intervals.
5,5,5 Start at 80% of 1 rm. Use the same weight on all sets. Once 5-5-5 can be completed increase weight 5-15 lbs on all 3 work sets. 2 minute rest intervals.
Range # Sets Always perform as many perfect reps as possible on any range # set. Adjust weights each workout depending upon previous performance (i.e.. if you do more reps than the top # increase weight, less reps than the bottom # decrease weight).
10-15, 8-12, 6-9, 5-8, 10-20, 15-20, 6-12, 4-7 All of the above are range # sets. Always perform as many perfect reps as possible. Once you achieve the top # of reps or more (i.e.. 10-15 range you get 16 reps) increase the weight 5-15 lbs for that particular set only. If you are not able to perform the low end # of reps then the weight is too heavy for that particular set. Adjust weights for each set individually. Used for Leg Curl, Leg Press, Rows, Pull downs, Bench Press (275,250,225,205 or 185), Upright Rows, DB Side Raises, Plate Raises.
SETS X REPS (i.e.. 3x10, 4x20, 2x8) All of the above are goal # sets. Use a weight that allows the goal # of reps to be achieved. The weight should be heavy enough to be difficult, but not too heavy to be impossible to perform the goal # of reps. If more than 1 set is used, reach the goal # on each set (you may need to reduce the weight to reach the goal #). Once the goal # can be achieved, increase weight 5-10 lbs for that set in the next workout. Used for Neck, Shrugs, Inner Thigh, RDL, External Rotation.
1x MAX or 2x Max Perform as many perfect reps as possible. Attempt to do at least 1 rep better each workout. Used for chin-ups, dips, pushups.
8 Negative or 8 N.O. Used with chin-ups either after a set of maximum reps or alone. The lowering part of the lift is emphasized. Lower your body in a minimum of 8 seconds. climb back to the top of the chin-up position. Perform 8 such negative reps, all in a row, no rest between.
100, 300 or 400 total reps Used for calf raises and the ab/ low back program. Perform as many sets of as many reps until you reach the goal #.
100 yds. This signifies an exact distance which must be covered
while doing the exercise (DB WALKING LUNGES and FARMERS WALK). Perform
as many sets as needed to complete the course. Take as little rest time
as necessary. How tough are you?
4-way Machine Perform reps slowly and through a full range of motion. Do not bounce and progress in weight slowly. Perform exercises for the front of the neck (flexion), back of the neck (extension), right and left.
Manual resistance See description in this manual. If a 4-way machine is not available, do all 4-way neck exercises with manual resistance.
Squat Keep your feet flat on the floor, chest out, and chin up. Squat until your thighs are parallel to the floor. Do not bounce in the bottom position. If you do not know how to squat properly find an instructor to help you. If an instructor or spotter is not available you may use a leg press machine instead.
Leg Press Leg press machines will vary in style but do this exercise through a full range of motion. Keep your rear in the seat and do not bounce the weight. Make sure you set the seat as close as you can comfortably.
DB Walking Lunge Hold dumbbells in both hands. Step out with your right foot and bend your right leg until it is parallel to the floor. Step out big enough so that at the bottom your shin is perpendicular to the floor. Stand up straight then step out with your left foot (this is one rep) and repeat, alternating legs until you have completed the required number of reps.
Wall Sit Sit your back and rear end against a strong wall. There should be a 90 degree angle at your knee joint, your shins should be exactly perpendicular to the floor, your heels must be flat, shoulders back, you are not allowed to touch your legs with your hands. Sit like this without squirming for a minimum of 60 seconds. Have a buddy put some extra weight on your lap. Sit on the wall until you reach complete muscular exhaustion, beware of letting your mind exhaust first!!! Perform as many such sets as recommended on your card. Rest 2:00 minutes between sets.
Leg Extension You will need a leg extension machine for this exercise. Pause in the contracted position before lowering the weight slowly. Manual resistance can also be used for this exercise.
Leg Curl Leg curl machines will vary in style, but do this exercise slowly and through a full range of motion and pause in the contracted position. Manual resistance can also be used for this exercise.
Hip Flexion Use a 4-way hip machine or manual resistance. When using a machine, set the movement arm to provide for a full range of motion. Stand with the pad on the front of your thigh. Push the weight upwards until your thigh is parallel to the floor, pause and lower slowly until you feel a slight stretch in the front of your thigh. Repeat with opposite leg.
Inner Thigh Use a groin machine or do this exercise with manual resistance. Do this exercise through a full range of motion and slowly.
Calf Raise You can do calf raises on a machine (standing
or seated) or one leg at a time holding a dumbbell. Start the exercise
at the bottom with your heels lower than your toes. Raise up onto
your toes using only the strength of your calf muscles. Pause in
this contracted position and lower yourself slowly until you feel a stretch
in your calves.
Bench Press Do not arch your back, bounce the bar or raise your rear off the bench. Grasp the bar with a grip which is slightly wider than shoulder width. Lower the bar under control and touch to nipple level, press the weight all the way up to arms length. Proper bench pressing form will result in the bar finishing over the eyes, so that it travels in a short arc. Always have a spotter on this exercise.
Incline Press You may use a barbell or dumbbells for this exercise. Use a bench that is inclined between 30-45 degrees. Grasp the bar slightly wider than shoulder width, lower the bar under control to the upper chest, press the bar deliberately to a position over the eyes. Always have a spotter on this exercise.
Shoulder Press You may use dumbbells, a barbell or a machine to do this exercise. Assume a seated position on a 90 degree bench with the bar on your upper chest. Forcefully press the weight from your shoulders, over your head to arms length using only the strength of your shoulders and arms. Lower the weight back down to your chest slowly. Do not lean backwards or arch your back while doing this exercise.
Rows There are a variety of ways to do the row exercise, dumbbells, a seated machine or a low pulley apparatus, one or two arms at a time. Regardless of the mode of exercise, do each rep through a full range of motion and with strict form. Pause in the contracted (top) position before lowering the weight slowly.
Pull downs Pull downs can be done on a high pulley machine or on a plate loading type machine. When using a pulley, grasp the bar with a supinated grip (palms facing the body), pull the bar to your chest, pause for 1 count, then slowly lower the weight until your arms are straight. Chin-ups could be substituted if a pull down apparatus is not available.
Chin-ups Grip a chin-up bar the same way you did for pull downs, arms facing the body. Pull your chin over the bar, attempt to touch your chest to it, pause briefly at the top then lower yourself slowly until your arms are straight. Negative chin-ups are done by first climbing to the top position then lowering yourself in a minimum of 8 seconds, all the way to the bottom. Once you get to the bottom you must immediately climb back to the top. Never let go of the bar!
Dips Do these on parallel bars. Dip until your triceps are parallel to the floor. Move up and down under control and slowly. Come all the way up until your arms are straight. Repeat for maximum repetitions. Do not let your feet touch the ground. Attach extra weight to your waist once you can complete more than 12 perfect repetitions.
Upright Rows You may use dumbbells, a barbell, a chain, rope or manual resistance with a towel. Pull your hands under your chin, keeping your elbows higher than your hands. Pause briefly at the top before lowering the weight slowly. Do not arch your back or throw the weight to the top.
Shrugs You may use dumbbells or a barbell for this exercise. Shrug your shoulders as high as possible, hold in this position for 1 second before lowering the weight slowly. Keep your arms straight the whole rep.
Side Raises Use dumbbells and/or manual resistance. Keep your arms fairly straight and your thumbs pointed straight ahead. Raise your arms until they are parallel to the ground, pause at the top and lower the weight slowly. Do not rest at the bottom.
Front Raises Use a 25/35 or 45lb. Plate, dumbbells, or manual resistance. Keep your arms straight with your thumbs pointed straight up. Raise your arms parallel to the ground, pause at the top and lower the weight slowly. Do not rest at the bottom.
Rear Delt Use dumbbells or manual resistance. Lay chest down on a bench and raise your arms up as high as possible, keeping your elbows away from the body. Pause at the top, lower the weight slowly and do not rest at the bottom.
Bicep Curls A wide variety of exercises can be done for the biceps using dumbbells, barbells, or machines. Just make sure that your biceps muscles are moving the weight, do not lean backwards or throw the weight to the top. Concentrate on lowering the weight slowly.
Triceps Extensions A wide variety of triceps exercise can also be done. Go through a full range of motion and use strict form.
Wrist Roller Attach 5 feet of rope to a sturdy pipe or stick. Attach weight to the other end of the rope. Starting with the rope unrolled, grasp the pipe with both hands, arms extended out in front of you. Using your hands, roll the rope around the pipe until the weight reaches the top. Now unroll it slowly. Repeat for the specified number of repetitions. Strong hands!
Farmers Walk (Walk of Doom) Carry 75-100 lb dumbbells in your hands, arms straight at your sides, walk slowly for a specified distance 100-200 yards. If you drop the dumbbells you have exactly 30 seconds to pick them back up and continue to walk. How tough are you?
Maximum Vertical Jumps From a bent knee, athletic
position jump as high as possible off two feet, no step. Use your
arms and jump as high as possible. Settle at the bottom before each
successive jump. For advanced trainees, attach 1 elastic cord on
each side of a belt. Anchor the cords and jump as high as possible
with resistance. Land softly.
FUNCTIONAL BAG HIT PROGRAM
1. Double Hard jams (open hand)- 3 x 30 sec.
2. Double Fist/ Double Hard Jam - 3 x 30 sec.
3. Diagonal Punch- Fist high/ Hand low- 3 x 30 sec.
switch Rt. hand (simultaneously)
4. Alternating Diagonal Punch- Rt. fist/ Lt. hand- 3 x 30 sec.
Lt. fist/ Rt. hand
5. Buzz Saw Buzz Fist
Rt. low, Lt. low, Rt. high, Lt. high- 3 x 30 sec.
SPECIAL SHOULDER EXERCISES
Cat Shop - P Program designed to help strengthen the rotator cuff muscles and help minimize any injuries to the gleno-humeral joint. The exercises below are to be done after the shoulder workout. complete all exercises to failure (8-12 reps) with no rest between exercises.
1. Pizza Pie- Start with the elbows bent at 90 degrees, palms facing up, with arms close to the body. With weight plates (start with 5 lb.) in your palms, extend the arms straight out at 90 degrees and in front of the body. Be sure to keep the weights up high. From this point, slowly externally rotate back, until the arms are out to the side. Make sure the weight is still held up at 90 degrees. Return through the same range of motion until back at the starting position.
2. Empty Can Raises- Start with weight plates in hand, arms extended next to body. Turn thumbs in (internal rotation). Slowly raise arms, keeping thumbs turned in, in front of the body, with the arms straight, diagonally.
3. Plate Holds- Start with weight plate in both hands out in front of the body at chin height. Do not bend the elbows. Hold the weight as long as possible.
4. Lying External Rotation- Lie on one side with elbows tight to side. Holding weight plate (start at 5 lb.) in other hand, with elbow bent at 90 degree angle and tight to the abdominal area, slowly rotate the forearm backward. Keep the elbow close to the side. Rotate through the shoulder joint as if there was a rod going down through the shoulder and out the elbow. Switch to the other side
**To be done after the strength workout has been completed. When done with the proper intensity these exercises will ?finish? the trainee. Always develop a proper strength base before starting a finisher program. Teach proper technique, lift with a flat back, do not use if contraindicated for an injured or previously injured athlete. Use these exercises sparingly i.e.. once or twice per week only during the off season.
Farmers Walk Walk a distance of 100-200 yards carrying a pair of heavy dumbbells (70-120 lbs.). Don't set them down! This exercise can be done in a partner fashion going for longer distances.
Sandbag Carry This exercise can be done a variety of ways. Use a heavy sandbag (75-175 lbs.). Bear hug it, hold it overhead with straight arms, hold one bad on each shoulder; any style will do just take the bag for a walk of 100-400 yards.
Sandbag clean & press Use a sandbag that weighs 50-125 lbs. Start the exercise with the bag on your thighs, perform a hang clean to your shoulders then press it overhead. Repeat for maximum repetitions. Other variations: hang snatch, front raise and press, push press, etc.
Sandbag stacking Stack up a number of sandbags, grab one and run to a designated spot 20-50 yards away. Set it down and sprint back to the start, grab another bag. Continue until all the bags are stacked at the finish. This exercise could also be done with dumbbells or weight plates.
Sandbag Shouldering Start with a heavy bag or partially filled barrel on the ground. Lift it up and bring it to your right shoulder, set it down, lift it and bring it to your left shoulder, set it down. This is one rep, repeat for a designated number of repetitions (10-30).
Sandbag squats, step-ups or walking lunges Bear hug, straight arms overhead or one bag on each shoulder. Perform parallel squats, step-ups on a 18-26 inch box or walking lunges for 20, 50, 75 or even 100 reps!
Car pushes Push a car or weighted dolly for distance.