Texans strength and conditioning coach Dan Riley is back for another installment of his Fitness Corner column.
|
|
- Shannon Robbins
- 6 years ago
- Views:
Transcription
1 Texans strength and conditioning coach Dan Riley is back for another installment of his Fitness Corner column. Riley and assistant strength and conditioning coach Ray Wright will continue to post selected answers to your questions throughout the year. Here's Dan We use the Electric Coach to document our player s workouts. The Electric Coach is a computerized program designed by Mike Gittleson. Mike is the long-time strength coach at the University of Michigan. Our players choose from a Menu of workouts. Each Menu is called a Roster. A Roster can hold up to seven workouts. We currently have two Rosters, the Players Roster, and the Texans Roster. The Players Roster is filled with seven workouts. The Texans Roster currently has four workouts. We will add three more workouts when we purchase new equipment. Listed below are the workouts our players currently have in their file: Players Roster Day 1- Lower Body (Every exercise for the hips & legs are located on this computer sheet) and we substitute equipment to create variety). Day 2 - Barbell Routine (3 x 6) Day 3 - Dumbbell 10-8 Day 4 - Dumbbell Elevator Day 5 - Hammer Indy 10-8 Day 6 - Hammer MTS 10-8 Day 7 - Free Weight Combo Platter Texans Roster Day 1 - Smith Machine 10-8 Day 2 - Smith Machine Elevator Day 3 - No Hands Day 4 - Push - Pull One of the more popular questions we receive is, Can you send me a routine? We tell young athletes there are no magical or mysterious workouts that will suddenly transform them into a massive chunk of muscle.
2 We can show you our routines but the equipment you have available will dictate which exercises you perform. We are constantly looking for variety. If your facility is limited, we recommend you look for ways to create some variety in your training. There are many ways to amp up a workout regardless how limited your facility is. The key factor to generating maximum gains is the quality of each rep (how each rep is performed) and the intensity of each set (how each set is completed). We can give you our routines but we can t give you the supervision we provide our players when they train. Experienced supervision is critical for maximizing the potential benefits available. There is a significant difference when Ray, Everett, or myself, train our players, and when they work out alone. Athletes can go out on the practice field and practice without the supervision of coaches. Players know the drills and the offensive plays and defensive calls. However, practices would soon reach a non-productive state without the constant motivation, supervision, teaching, critique, and constructive criticism, of our coaches. Supervision in the weight room is equally important. We recommend training with a partner. A competent well-skilled training partner can make the difference between getting just good results, or generating maximum gains. The repetition is the foundation of our strength program. Whenever possible we critique each rep our players perform. They must strictly adhere to our rule of Rep Reproduction. We ask our players to perform each rep in exactly the same manner. Each rep should look the same. Raise and lower the weight at the same speed. When we indoctrinate a new player we spend a significant amount of time teaching rep execution. A lack of consistency between reps makes it difficult to monitor reliable strength gains from workout to workout. Did the athlete get stronger from one workout to the next or did he sacrifice form to lift more weight or do more reps? We suggest all coaches establish criteria for performing a rep regardless of the techniques or equipment used. It is human nature to make an exercise easier, especially when the exercise becomes progressively more uncomfortable. The need for supervision is greatest at these times. When teaching rep execution to a new player we emphasize three points. These are the teaching points we stress while our players train. It is a never-ending and ongoing process during each exercise of every workout. Texans Points of Emphasis 1. The Raising Phase 2. The Contracted Position 3. The Lowering Phase
3 Point #1 - The Raising Phase - Raising the weight is one-half of the exercise. The muscle contracts concentrically (shortens) during this phase. It is also called positive work. During the raising phase it is the goal of our players to raise the weight in a manner to recruit every available muscle fiber (moto-neuron). Doing anything that detracts from this recruitment process lacks logic. Our players lift weights to get stronger. The more muscle fibers recruited and exposed to overload, the greater the strength gains. The brain will only recruit those muscle fibers needed to raise a weight, no more, no less. Curl a 25-pound dumbbell and you ll recruit 25-pounds worth of muscle fibers. Incorporate any momentum and fewer muscle fibers will be recruited. Any sudden or jerky movements can contribute to the lifting process. A player lifts (throws) more weight, but recruits fewer muscle fibers. We ask our players, Which muscle fibers are most important to you on game day? They learn to respond, All of them. It is important to recruit and strengthen every available muscle fiber if injury prevention is our primary concern for building strength. Poor technique during the raising phase will leave many muscle fibers undeveloped. Stand on a scale while you lift a 25-pound dumbbell. If you weigh 150 pounds and the dumbbell weighs 25-pounds, the needle on the scale should register 175 pounds. The needle on the scale should remain steady while you raise and lower the dumbbell. Any major deviation of the scale needle while raising or lowering the weight is an indication of impact forces or momentum. If you raise the weight fast enough you will see the needle drop to 150 pounds. The dumbbell is literally being thrown in the air. How many muscle fibers are being recruited now? We tell our players to raise the weight, as fast as they want provided they eliminate momentum and there are no sudden or jerky movements. Point #2 - The Contracted Position The Sliding Filament Theory provides us with information regarding how a muscle fiber contracts. Each muscle fiber is composed of two filaments. As a muscle (each individual fiber) contracts these two filaments pull themselves toward (and eventually over) each other causing the fiber to fully contract. This process is important to understand if full-range exercise is to be accomplished. The greatest numbers of muscle fibers are recruited in a muscles contracted position. It is at this point the best gains in strength can be made if our athletes pause momentarily (stop) in the muscles contracted position (Pat Dennis shows here). If there is any bounce in this position there are literally thousands of muscle fibers not recruited or developed, eliminating potential strength gains.
4 The greatest gains in strength can be made in the contracted position if proper form is used. It is this point and those points approaching the contracted position that are more important than any other position throughout the entire range of motion. Maximum gains in strength will not be attained if an athlete doesn t come to a complete stop in the contracted position, and then leave this position in a smooth and controlled manner. We require our players to come to a complete stop in the contracted position. Other examples of the contracted position are: lat pulldown, seated row, dumbbell lateral raise, neck extension and the shoulder shrug. Remember, if there is any visible bounce in the contracted position of any exercise, there will be thousands of muscle fibers left undeveloped. Point #3 - The Lowering Phase Lowering the weight is one-half of the exercise. The muscle lengthens eccentrically during this phase. It is also called negative work. During the lowering of the weight significant gains in strength can be generated if our players take more time to lower the weight. It is much easier to lower a weight. Lift a weight and then let it go. It falls effortlessly to the floor. No muscles are required. Gravity makes it real easy to lower a weight. It is the goal of our players to recruit and overload as many muscle fibers as possible. To accomplish this our players must take more time to lower the weight. We require our players to raise the weight in good form and pause in the muscles contracted position. Once our players reach the contracted position we ask them to lower the weight in a very smooth and controlled manner. The weight should be lowered at the same speed from the contracted position to the starting position. There should be no sudden drop from the contracted position. Separate from the contracted position slowly, not suddenly, and continue lowering the weight in a smooth and controlled fashion. Observe the typical lifter performing the bounce press, I mean the bench press. As the bar approaches the chest he lets it drop to create momentum and help him bounce (lift) more weight. When a new player arrives we require him to eliminate the bounce. It becomes immediately obvious how weak the player is through this range of motion. He must decrease the weight and begin to strengthen muscle fibers he hasn t been using. That s how our players perform each repetition of every exercise. If you want to experience what our player s experience, you must try to imitate how we perform a rep. How to Complete a Set
5 You will never experience what it feels like to go through one of our routines unless Ray, Everett, or myself, take you through one of our workouts. We obviously can t do that. Our goal is to try and provide those interested in experiencing our routines, with enough information to do so. Now that you know how our Texans complete a rep, let s talk about how our players complete a set. Our goal is to make each set as hard as possible regardless of the number of sets performed. The Overload Principle is pretty simple and straightforward. If you want to get stronger you must attempt to lift more weight and/or more reps, each set of every exercise, each workout. For maximum gains this process must continue until you stop gaining strength. If one of our players can lift 100 pounds for ten reps, he will not get stronger by lifting 95 pounds for ten reps. He is already strong enough to lift 100 pounds ten times. To get stronger our player must attempt to lift the same weight (100 pounds) for eleven reps, or add weight, 105 pounds and see how many good reps he can perform. Common sense and logic dictate, for maximum gains you must lift as much weight for as many reps as you can perform. If you can lift 100 pounds ten reps but stop at eight, you can t expect to produce the same gains developed by continuing to ten reps. Realistically you don t know how many reps you can perform unless you continue the exercise to the point where you are unable to perform another good rep. Must you continue the exercise to the point of muscular failure to get stronger? The answer is no. However, to stimulate near maximum gains it is probably necessary to come real close to the point of failure. During the course of a game our players gradually become more fatigued. They are bringing more and more muscle fibers into play as they grow tired. When they get really tired they have used most of the muscle fibers they have available. In the weight room they must perform each exercise in a manner that recruits as many muscle fibers as possible. The intensity of the exercise must be high enough to accomplish this. A sub-maximal effort will recruit fewer than all of the muscle fibers available. We keep accurate records of every rep performed and we suggest you do the same. Once our players are warmed up we select a weight heavy enough to cause momentary failure, or, come real close. If you perform multiple sets, the first set should be you re heaviest. If you are working your hardest, each succeeding set the weight must drop (if you are allowing 90 seconds between sets).
6 Remember, it is not the exercises, the sequence of exercises, or the equipment used, that is the key to generating maximum gains. The key to maximum gains is how you perform each rep and how you complete each set.
Texans strength and conditioning coach Dan Riley is back for another installment of his Fitness Corner column.
Texans strength and conditioning coach Dan Riley is back for another installment of his Fitness Corner column. Riley and assistant strength and conditioning coach Ray Wright will continue to post selected
More informationStrength Training. Presented by. Brian Siegert Marshalltown Police Department
Strength Training Presented by Brian Siegert Marshalltown Police Department My Background Started training in college Competed in natural body building competitions Graduated from University of Northern
More information12 Week Workout Program
12 Week Workout Program By Lee Hayward I get a lot of e-mail from people asking me all sorts of exercise related questions such as: - How many days per week should I workout? - How many exercises should
More informationSkinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole
www.nicolascole.com Skinny to shredded: Workout Routines /nicolascole77 @nicolascole77 @nicolascole77 Skinny to shredded: Workout Routines 1 Skinny to shredded: Introduction So you want to get shredded?
More informationBoom! Explosive Strength Gains. Mark Sherwood. For more information from the author visit:
Boom! Explosive Strength Gains Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2019 by Mark Sherwood Boom! Explosive Strength Gains By Mark Sherwood
More informationShort- and Long-Term Goals
Short- and Long-Term Goals Consider these steps as you set your goals: Set reasonable goals. Establish short- and long-term goals. Identify a variety of short-term goals. Keep written records. Revise your
More informationSports Conditioning for the Knee A guide to conditioning and knee injury prevention
Alex Petruska, PT, SCS, LAT Sports Conditioning for the Knee A guide to conditioning and knee injury prevention This program has been developed to provide a comprehensive guide to the conditioning of the
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More informationPROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE:
PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: EMAIL: Weekly planner DAY WORKOUT #1 WORKOUT #2 Monday Tuesday Workout1 Rest Wednesday Workout 2 Thursday Rest Friday Workout 3 Saturday
More informationIntroduction. You re about to learn a method that will help you leave mediocrity behind.
Introduction Welcome! You re about to learn a method that will help you leave mediocrity behind. It s a method based on numbers, on a linear progression that will help you become bigger, stronger, and
More informationDropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
More informationHow To Create a Strength Program
iyca.infusionsoft.com How To Create a Strength Program Strength training program design can get very complicated, but it doesn't have to be. The bottom line is that you need to develop a well-rounded,
More information28-Day Anabolic Frequency
Copyright Notice Published by: Muscle Monsters LLC Copyright 2015 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual property laws
More informationSection III: Concept 11: Muscular Fitness
Section III: Concept 11: Muscular Fitness ١ Health Benefits of Muscular Fitness Include muscular strength and ٢ endurance Promote many health benefits Avoiding back problems Reducing risks of injury Reducing
More informationMathias Method STRONGer Powerlifting
Mathias Method STRONGer Powerlifting (with Repetition Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. Lifters
More informationSECRETS DARYL S SECRET LIFTING VAULT. drive and to break the rut in your training. 1. Parallel Dips and Chinning Combined: Once you complete a set of
SECRETS November 2013 Weight Training Daryl s Secret Lifting Vault. Hello, I would like to thank you for signing up for my monthly newsletter. Each newsletter will be filled with my secrets and fit tips.
More informationThe Redistribution Principle
The Redistribution Principle Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2018 by Mark Sherwood The Redistribution Principle By Mark Sherwood
More informationTraining.
Workout Log Training Time Under Tension: Key to Growth First things first, leave your ego at this sentence and forget about it. I know you want to get big and put on as much muscle as fast as you can,
More informationLesson #3. Muscular Strength and Endurance
Lesson #3 Muscular Strength and Endurance MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE The Story of Milo This famous athlete increased his strength by lifting a small calf several times a week.
More informationMathias Method STRONGer Powerlifting
Mathias Method STRONGer Powerlifting (with Dynamic Speed Work) By Ryan Mathias, CPT Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at.
More informationPERSONAL FITNESS PLAN
PERSONAL FITNESS PLAN Name Date 1 MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong fitness and nutrition habits that will aid me in
More informationthe Muscle evo MUSCLE BUILDING CHEAT SHEEt
the Muscle evo MUSCLE BUILDING CHEAT SHEEt TODAY, I am going to show you exactly how to go about building muscle. If what you re doing at the moment isn t working, please pay attention. What I have to
More informationTRAINING FREQUENCY STUDY 2015:
TRAINING FREQUENCY STUDY 2015: An Informal Study on the Effects of Training Frequency on Mass and Size Gains By Pete Sisco Version 1.0 THIS PROGRAM IS NOT INTENDED FOR UNASSISTED USE. THIS PROGRAM IS INTENDED
More informationrength_training.html
http://www.kidshealth.org/teen/food_fitness/exercise/st rength_training.html Strength Training Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility
More informationVince Del Monte and Lee Hayward Present. 21-DAY FAST MASS BUILDING Featured 21-Day Specialization Workout: Brick-House Back & Chiseled Chest
Vince Del Monte and Lee Hayward Present 21-DAY FAST MASS BUILDING Featured 21-Day Specialization Workout: Brick-House Back & Chiseled Chest Always consult a physician before beginning any exercise program.
More informationEXAMPLE OF A SCHEDULE FOR PHASE 1
G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.
More informationFluid Resistance Strength and Cardio Exercise Equipment GET TWICE THE RESULTS IN HALF THE TIME! Rehab ~ Sports Performance ~ Fitness ~ Active Aging AeroStrength Hydraulic Exercise Equipment saves time
More informationWeight: Snatch. Grip Deadlift. 1 5x5 5x5 5x5 5x5 x5 x5 2 5x5 5x5 5x5 5x5 x5 x5 3 5x5 5x5 5x5 5x5 x5 x5 4 3x10 3x10 3x10 3x10 x5 x5.
5x5 for Hypertrophy Hypertrophy training often doesn t get much credit outside of bodybuilding circles. Many strength athletes tend to think of adding muscle mass as a unwanted side effect of their training.
More informationthey performed when they were younger? Again I do not know the answer, but I am not willing to jeopardize the long-term health of our players.
Texans strength and conditioning coach Dan Riley writes his popular Fitness Corner column for HoustonTexans.com. Riley and assistant strength and conditioning coach Ray Wright will continue to post selected
More informationPhase Potentiation. Synergistic Phase Sequencing. Mark Sherwood. For more information from the author visit:
Phase Potentiation Synergistic Phase Sequencing Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2019 by Mark Sherwood Phase Potentiation: Synergistic
More informationStrength Training for the Knee
Strength Training for the Knee 40 Allied Drive This handout is to help you rebuild the strength of the muscles surrounding the knee after injury. It is intended as a guideline to help you organize a structured
More informationMI40-FOUNDATION 21- DAY
MI40-FOUNDATION 21- DAY By Ben Pakulski Honors Kinesiology Degree, CSCS, ACE, MAT 1 LEGAL DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for
More informationWhen women look at a man, they see their shape. What they ideally
Chad Howse s V Finishers Series When women look at a man, they see their shape. What they ideally want to see is a V (or an X if you include the lower body). More often than not, however, they see an H,
More informations PERSONAL FITNESS PLAN
s PERSONAL FITNESS PLAN Name Period Teacher Year Due Date: http://www.cnusd.k12.ca.us/page/22178 7 th Grade Standards: 3.3, 3.4, 3.6, 4.1, 4.2, 4.3 8 th Grade Standards: 3.2, 3.3, 3.5, 4.1, 4.2, 4.3 1
More informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 6- New Stimulus This program is designed for highly advanced lifters who have years of strength training experience and are looking for
More informationCopyright 2012 by Meglio Performance Systems & Chad Howse Fitness. All Rights Reserved
-1- Warrior Muscle Copyright 2012 by Meglio Performance Systems LLC & Chad Howse Fitness. All Rights Reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means,
More informationDISCLAIMER - PLEASE READ!
DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical
More informationChapter 8: Muscular Strength & Endurance. ACE Personal Trainer Manual Third Edition
Chapter 8: Muscular Strength & Endurance ACE Personal Trainer Manual Third Edition Introduction Muscles are unique in their ability to relax, contract, and produce force. In addition, this metabolically
More informationSample Strength Activity Plan for Beginners
Sample Strength Activity Plan for Beginners About Strength Exercise To do most of the following strength exercises, you need to lift or push weights (or your own body weight), and gradually increase the
More informationUnderstanding the program
Live Fit Fat Loss Workshop 13 Understanding the program Theory The idea behind completing full-body workouts is that, in general, they are more energy-expensive compared to a typical body part split routine.
More informationLecture Notes for PEC 131/132
Lecture Notes for PEC 131/132 Benefits of weight training Increases lean muscle mass, which in turn boosts the body s metabolic rate, which is one of the ways to a leaner body Increases bone mineral density,
More informationWEIGHT LIFTING PROGRESSION ACROMIOPLASTY WITH DISTAL CLAVICLE RESECTION, ROTATOR CUFF REPAIR (POST OPERATIVE)
WEIGHT LIFTING PROGRESSION ACROMIOPLASTY WITH DISTAL CLAVICLE RESECTION, ROTATOR CUFF REPAIR (POST OPERATIVE) A. CONTRAINDICATED EXERCISES FOR PHASE I- (ILLUSTRATED BELOW) - Front Raises, lateral raises,
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationDAY 2 III. WORKOUT RULES
DAY 2 III. WORKOUT RULES A. Order of Exercise 1. Largest amount of muscle mass to smallest amount of muscle mass, eg., squats -- calf raises 2. Complex exercise to assisting, eg., squats -- leg ext. 3.
More informationTotal Body Exercises for Volleyball
Total Body Exercises for Volleyball By Dennis Jackson, CSCS Strength-and-Power-for-Volleyball.com You strength training should include total body exercises such as deadlifts and power cleans. Total body
More informationWestside Barbell Training Routine
Westside Barbell Training Routine Westside Barbell Training is a highly productive system of power training that incorporates heavy maximum effort lifting and lighter dynamic effort or speed training.
More informationPersonal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH
Personal Fitness Plan [Type the document subtitle] 3/10/2014 Class Period MW T/TH MY PERSONAL FITNESS PLAN CONTRACT Fitness Contract for Self I,, am going to make a commitment to helping build lifelong
More informationPushups and Pistols April 2018 Challenge
Pushups and Pistols April 2018 Challenge For this Challenge, here is the instructional playlist. Day 1 Assessment For the pushup portion of this challenge, we need to figure out your strength level that
More informationWEIGHT LIFTING PROGRESSION SHOULDER SUBLUXATION/DISLOCATION/POST BANKART OR CAPSULAR SHIFT SURGERY (OPERATIVE)
WEIGHT LIFTING PROGRESSION SHOULDER SUBLUXATION/DISLOCATION/POST BANKART OR CAPSULAR SHIFT SURGERY (OPERATIVE) A. CONTRAINDICATED EXERCISES (ILLUSTRATED BELOW) - Overhead or military press, dumbbell press,
More informationDEVELOPING PHYSICAL CAPACITIES IV - STRENGTH MUSCLE TYPES
DEVELOPING PHYSICAL CAPACITIES IV - STRENGTH The muscular system is made up of around 650 muscles and account for around half of the weight of our body. The muscular system of the body is what allows humans
More informationOFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15
OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance
More informationMILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE
MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE The Story of Milo This famous athlete increased his strength by lifting a small calf several times a week. His muscles became stronger, allowing
More informationWEIGHT TRAINING program
WEIGHT TRAINING program by: kyle leon Hello and welcome! I want to start off by quickly congratulating you for making the decision to take your physique to the next level using the Somanabolic Weight Training
More informationBaker Strength Coaching
4 Assistance Exercises That Can Transform Your Training While there are many useful assistance exercises, I have narrowed down my list to 4 that I think will have the most carryover for the widest range
More information21 DAY EXTREME SHRED FINISHERS
Face it, you ll probably never single-arm curl a 75 pound dumbbell with strict form for 4 sets of 12. Lucky for you, though, you won t need to. Look, believing that you re not progressing with your biceps
More information20 Anabolic Workout Crushers
1 2 Copyright Notice Published By: Alain Gonzalez Orlando Fl, 32825 Copyright 2013 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other intellectual
More informationBLOCK 2. How to get started. Week 4-6. Make sure you learn the exercises first and have proper form.
Week 4-6 GERMAN HIGH VOLUME TRAINING 10 REPS PER SET TAKE YOUR TIME WITH YOUR REPS 10 SETS PER EXERCISE 1 MINUTE BREAKS IN BETWEEN EXERCISES BLOCK 2 How to get started Before you get started, familiarize
More informationIn this programme, we ll use the Double Rep Method.
In this programme, we ll use the Double Rep Method. Now let s get to it: the Double Rep Method manipulates work:rest periods to increase mass. For many the challenge is found in every rep and set because
More informationOPTION 4 Improving Performance How do athletes train for improved performance? Strength Training
OPTION 4 Improving Performance How do athletes train for improved performance? Strength Training 1. strength training! The main goal of strength training is to increase the maximum force that a particular
More informationAPF PowerPoint: Unit 1
APF PowerPoint: Unit 1 BASIC DEFINITIONS Repetition one complete movement of an exercise. Repetition consists of concentric and eccentric muscle actions. Set group of repetitions performed continuously
More information12-Week Vertical Jump Program Trial Version (first 5 weeks of program)
12-Week Vertical Jump Program Trial Version (first 5 weeks of program) Follow this program as consistently as possible for optimal results. Please read this entire journal to understand how important certain
More informationUSING FREE WEIGHT EQUIPMENT
USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines
More informationShort Cycle Mastery. The Cycle Of Four Workouts. Mark Sherwood. For more information from the author visit:
Short Cycle Mastery The Cycle Of Four s Mark Sherwood For more information from the author visit: http://www.precisionpointtraining.com/ Copyright 2019 by Mark Sherwood Short Cycle Mastery: The Cycle Of
More informationIs your Deadlift Stuck? (Or does it just suck?)
Is your Deadlift Stuck? (Or does it just suck?) Thanks for taking the time to download this free article. This program has gotten many stuck deadlifts un-stuck. So whatever your target milestone is 315?
More informationIMP. PERFORMANCE Qu1 DP1 How do athletes train for improved performance?
IMP. PERFORMANCE Qu1 DP1 How do athletes train for improved performance? Welcome to the start of the option Improving Performance - Question One - Dot Point 1 Critical question one aims to answer the following
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationMuscular Contractions
On today's battlefield, in addition to cardiorespiratory fitness, soldiers need a high level of muscular endurance and strength. In a single day they may carry injured comrades, move equipment, lift heavy
More informationThe Fastest Way to Sculpt! the best dumbbell workout to drop pounds, flatten your belly, and firm up your trouble zones.
The! the best dumbbell workout to drop pounds, flatten your belly, and firm up your trouble zones. Getting in the best shape of your life doesn t mean you have to spend hours at the gym. Our cardio and
More informationDave Tate. Strong(er) Workout Phase 2
Dave Tate Strong(er) Workout Phase 2 Strong(er) Phase 2 The Strong(er) Workout Phase 2 Serious training for non-competitive athletes 2 contents Strong(er) Phase 2 4 8 36 85 Strong(er) Intro Phase 2 St
More informationNOTE: Before engaging in any new physical activity, always consult your physician.
Welcome to Dan Riley s sixth installment of Texans Fitness Corner. The response continues to be overwhelming. Dan responded to five of the questions this time around and we will continue to post selected
More informationLIFETIME FITNESS HEALTHY NUTRITION. UNIT 3 Lesson 4 LEAN BODY COMPOSITION
LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 3 Lesson 4 FLEXIBILITY MUSCULAR ENDURANCE LEAN BODY COMPOSITION Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer
More informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationPART III STRUCTURAL WORK (same weight from week to week)
Hypertrophy Trainng Program 1 - Phase 2 by Christian Thibaudeau DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as they will
More informationPART III STRUCTURAL WORK (same weight from week to week)
Customized Hypertrophy Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
More informationMENTOR METHOD OF TRAINING
MENTOR METHOD OF TRAINING When trying to improve performance on the field of play or on the court, whatever your sport, it is important that you understand where it all begins. For an athlete there are
More informationTable Of Contents. Complete Guide To Muscle Building MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES...
Table Of Contents MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... 7 EXTENSIVE WORKOUTS... 21 POWER FOODS DEFINED... 29 MEAL PLANS: PRINT OUT... 48 RESTED PERFORMANCE... 71 THE TRUTH ABOUT SUPPLEMENTS...
More informationP ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING
P ERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS www.performancecondition.com/cycling Off-Bike Sprinting Power Improvement: Appling National Jr. Team Programming to Your Situation
More informationFitness Intro. Freshmen PE
Fitness Intro Freshmen PE Physical Fitness Are you able to get through your day easily without tiring? Does your body respond quickly when it needs to? Are you mentally alert in class? Do you feel good
More informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength
More informationWorkout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH
Workout to Go A Sample Exercise Routine from the National Institute on Aging at NIH i Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your
More informationVOLLEYBALL. and How. Laura Buttermore, Head Volleyball Strength and Conditioning Coach, University of Nebraska-Lincoln
P ERFORMANCE VOLLEYBALL CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING VOLLEYBALL PLAYERS www.performancecondition.com/volleyball Volleyball Conditioning and How Facility Dictates Program Laura Buttermore,
More informationMathias Method Strength to Change the World By Ryan Mathias
Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You
More informationWeight/resistance training.
Weight/resistance training. If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing
More informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
More informationIntroduction. Face it, you ll probably never single-arm curl a 75 pound dumbbell with strict form for 4 sets of 12.
Introduction Face it, you ll probably never single-arm curl a 75 pound dumbbell with strict form for 4 sets of 12. Lucky for you, though, you won t need to. Look, believing that you re not progressing
More informationHYBRID MUSCLE TRAINING. Build Bigger, Stronger Muscle Using Science
HYBRID MUSCLE TRAINING Build Bigger, Stronger Muscle Using Science Hybrid Muscle Training Copyright 2017 by Jason Maxwell All rights reserved. No part of this work may be reproduced or transmitted in any
More informationTraining. Methods. Passive. Active. Resistance drills. Hill Sprints. Flexibility. Training. Strength. Speed. Training. Training. Aerobic.
Active Passive PNF Static Stretching Ballistic Maximum Resistance drills Acceleration Sprints Flexibility Free Weights Endurance Elastic Hill Sprints Speed Methods Plyometric Hollow Sprints Aerobic Endurance
More informationThe V Shape Workouts. Back Specialization Workout 1. Workout 2
The V Shape Workouts Back Specialization Workout 1 A Bent-over dumbbell row Notes: Make sure to pinch and pause at the top of the exercise B Inverted Row Notes: Pinch and squeeze at the top of the exercise
More informationIntroduction (This is preview of the first week only) Program Protocol. The Basic Muscle Gain Program Mesocycle 3 Hypertrophy Phase (3-split)
Introduction (This is preview of the first week only) The Basic Muscle Gain Program is a scientific sound and proven training program spanning over 5 mesocycles for a total of 20 weeks. The first two mesocycles
More informationNautilus & Athletic Journal Articles
Nautilus & Athletic Journal Articles ArthurJonesExercise.com Introduction Properly conducted exercise is capable of producing a number of worthwhile results (1) increased strength and muscular endurance
More informationStarting a Strength Training Program
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Starting a Strength Training Program About This Kit The key to improving strength is applying resistance to the muscle
More informationRepetition Maximum Continuum
Parts of a Lifting Program Before putting weight on the bar, the athlete needs to know some of the basic terms used in weight training. Repetition or rep refers to the number of times you perform a movement
More informationLEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
More informationBen Pakulski's... MI40 Foundation. Legal Disclaimer
Preview Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the
More informationALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published by: Human Evolution Publishing Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution
More informationPROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4
Customized Performance Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 SQUAT PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
More informationBiceps. The bicep muscles are crucial for. 1 alternate dumbbell curls TIP
Biceps T H E C L A S S I C S Y M B O L O F A P O W E R F U L P H Y S I Q U E The bicep muscles are crucial for pulling and lifting movements you perform constantly throughout the day. But perhaps the most
More information