power equals force times velocity

Transcription

1 POWER MANUAL

2

3 P=FxV power equals force times velocity

4 At Athletes Performance, our sole responsibility is to provide the absolute finest ethical support and results to our athletes. After extensive research, Keiser was the only company who encompassed the stringent requirements of technology and absolute quality to help our athletes achieve their goals. - Mark Verstegen, Founder and President, Athletes Performance...without doubt the most exciting strength equipment that I have seen in over twenty years. As someone who from the age of 12 years was brought up with free weights I can honestly say that Keiser has developed a piece of equipment that may empty the gym of iron. From a soccer player s point of view the feed back has been tremendous, players can work the whole body doing football specific movements with resistance. - Jim Henry, Strength & Conditioning Coach, Celtic Football Club

5 P O W E R STRENGTH POWER HYPERTROPHY ENDURANCE LOWER BODY UPPER BODY CORE SPORT A culmination of research and professional training input is how the Power Manual was created. Since Keiser s inception, we ve been a company with feet forward toward improving performance equipment and providing training and education, through the help of a network of professional trainers worldwide that maximize our equipment s effectiveness. This manual will start you on your way to receiving the most benefi t out of your Keiser equipment. Use this manual as you train and workout and fi nd what is possible with Keiser performance equipment. THE POWER SYSTEM The fi rst part of the Power Manual is the heart of functional training, the Power System. The Keiser Power System is a complete system for power development. Some sample exercises have been included to get you, the trainer, started down the path of power improvement. Keep in mind these are not limits to what can be done with Keiser performance equipment. There are no limits! SPORT SPECIFIC TRAINING The second part our the Keiser Power Manual was produced with help from one of the world s leading training facilities, Train 4 The Game. In a unique partnership we have developed numerous functional cable workouts that were designed especially with the active golfer in mind. This, used in conjunction with the Keiser Power System, will provide a rapid increase of on-fi eld effectiveness and will help to improve the body s positions and movements involved in golf. Keiser is teaming up with other world class training facilities for other sport specifi c training additions.

6 TABLE OF CONTENTS INTRODUCING THE INFINITY SERIES - MORE THAN JUST STRENGTH TRAINING - FIVE REASONS WHY - SPECIFICATIONS - THE SCIENCE OF RESISTANCE FUNCTIONAL TRAINING - BASIC FOUNDATIONS OF FUNCTIONAL TRAINING - THE KEISER POWER SYSTEM POWER SYSTEM BASIC EXERCISES CORE Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row UPPER BODY Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Chest Press Shoulder Press Single Arm X Snatch LOWER BODY Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running in Place SPORT Overhead Pulley Matrix Golf Swing Matrix Wood Chop Cable Lift Cable Chop Squat to Row Pec Mob X Pull Down Posterior Chain Matrix [ BONUS ] WORKOUT TRACKING CARD AT THE END OF EACH SECTION

7 MORE THAN JUST STRENGTH TRAINING FOR CARDIO TRAINING Get your heart pumping! Setting the machine at a lower resistance and using movements such as running in place, or the straight punch at a steady pace for long periods of time builds up the cardiovascular system, raises heart rate, tones muscles, and builds endurance. FOR DEVELOPING FLEXIBILITY An assisted stretch system! Infinity acts as a flexibility/mobility trainer using assisted resistance for stretching, pilates, and yoga. Stretches the tendons and improves overall flexibility. Used in conjunction with a mat and Infinity accessory kit you have a complete flexibility system. FOR MOVEMENT ASSISTANCE The Infinity uses pneumatic resistance to act as assistance during movements. Using optional accessories or hand grips attached to the pulley this resistance assists exercisers throughout movements. Example; assisted push ups, assisted squats, etc. FOR AGILITY IMPROVEMENT A state of the art improvement on the old bungee method. The problem with the use of bungee s for agility training was the resistance changed depending on how much the cord was stretched and also wasn t able to be tracked, with Infinity Equipment resistance is constant. This constant resistance provides a cleaner, more effective resistance that can be tracked.

8 FIVE REASONS WHY... THE INFINITY LINE IS THE MOST EFFECTIVE FUNCTIONAL EQUIPMENT ON THE MARKET experience total versatility, at any speed Unilaterally and bilaterally work any muscle group safely at any angle, at any resistance, and at any speed throughout the range of motion. Resistance is always consistent, unaffected by speed of exercise. By utilizing the power of Keiser s free moving pneumatic technology you can safely increase your power output as speed increases. This allows for intense functional workouts with zero shock load to muscles, connective tissues and joints. perfect line for group, target, and core stability training With multiuser lines like the Infinity Six Pack and Triple Trainer you can use one machine to provide a workout that would take nine machines from anyone else! Even better, the machines can serve every body type that may use your facility. Short, tall, male, female, husky, slender, all body shapes and sizes are comfortable using the equipment. keiser machines fit a wide range of needs Physical therapists long ago discovered the benefits of Keiser equipment. It is an ideal way to test and train, from the orthopedic through the elite athlete. Countless professional sports teams, performance training facilities, sports medicine professionals, researchers, older adult fitness centers, senior living communities, corporate fitness centers, and physical therapists trust the Keiser brand. complete control over training and progression With the Infinity Series you can change resistance throughout the range of motion. Adjusts quickly in 1/10 pound increments. No longer do you have to spend time changing weights to fit each person. It can be done with the press of a button while training! Master trainers and experienced fitness advocates will immediately see the advantage that Keiser machines have in fine-tuning a workout for maximum results. works effectively, even with limited space Infinity Series equipment is compact and versatile. There are multiple exercises that can be completed all at one station. No more wandering around or waiting for the right piece of equipment to open up. Performance and versatility with no limits are the hallmarks of Keiser performance equipment. These same principles have helped us to become the industry standard in functional training -Dennis Keiser President, Keiser Corp.

9 the possibilities are endless any speed any angle any resistance Six Pack Six Pack Performance Trainer Functional Trainer w/ base Functional Trainer w/o base Triple Trainer Height: Width: 87 / 2210 mm 87 / 2210 mm 93 / 2362 mm (Up) 62 /1575 mm (Down) 48 / 1219 mm 24 / 610 mm 94 / 2388 mm (Out) 84 / 2134 (Base) 93 / 2362 mm (Up) 62 /1575 mm (Down) 94 / 2388 mm (Out) 66 / 1676 (Base) 93 / 2362 mm (Up) 62 /1575 mm (Down) 104 / 2642 mm Depth: 48 / 1219 mm 12 / 305 mm 48 / 1219 mm 12 / 305 mm 57 / 1448 mm Weight: 720 lbs / 327 kg 120 lbs / 54 kg 300 lbs / 136 kg 130 lbs / 59 kg 400 lbs / 181 kg Cable Length: Resistance: 108 / 2743 mm per mount 0-80 lbs / 0-36 kg per mount 1/10 lb increments 108 / 2743 mm 144 Unilaterally / 72 Bilaterally 0-80 lbs / 0-36 kg 1/10 lb increments 0-53 lbs / 0-24 kg per arm 1/10 lb increments 144 Unilaterally / 72 Bilaterally 0-53 lbs / 0-24 kg per arm 1/10 lb increments 144 Unilaterally / 72 Bilaterally 0-53 lbs / 0-24 kg per arm 1/10 lb increments

10 THE SCIENCE OF RESISTANCE what makes pneumatics different? Keiser is committed to providing equipment that makes your workout more efficient, and improving results from your workouts, and revolutionizing safe workout techniques. We have done this for decades through continuous research, evaluation, and working closely with trainers, fitness facilities, and performance professionals. Keiser Air POWER is the key to the Keiser machine s functionality. Maximizing correct resistance, steady resistance that helps in reducing body shock that is caused by other methods such as weight stacks. It is not unusual when a person is moving a weight, to have acceleration forces equal to or greater than the actual weight being lifted. For example, a shot-putter may exert a force in excess of ten times the weight of the shot-put, because of the tremendous acceleration necessary to get the distance. THE PROBLEM WITH VARYING DEGREES OF RESISTANCE When looking at an iron weight, whether in the form of a barbell or a weight stack, one assumes it represents a particular resistance. It does, but only when it is at rest or moving at a constant speed. Once in motion, the changes in speed of movement cause the weight to change. These changes in force can be illustrated by the sensation felt by people riding an elevator. As the elevator starts to move upward, one begins to feel heavier. When it achieves a constant speed, a feeling of a return to normal weight is experienced. As it slows to a stop, one feels lighter. The same thing happens when a barbell or weight stack is lifted. The force exerted by a barbell or weight stack on the body during an exercise will vary in the same way. This occurs because the barbell is accelerated just as the elevator accelerates the people riding in it. You may have encountered the foundation for this phenomenon in a high school or college classroom. Long before many thought of exercise machines, Sir Isaac Newton showed that this changing force is proportional to the mass or weight one is lifting multiplied by the acceleration (rate of change of speed). HOW FORCE AFFECTS POWER force mass acceleration F = m a Acceleration changes as the speed of movement changes. To attain greater speeds of movement higher accelerations are necessary. Because of this simple formula, it can be seen that if the mass is high (as it is when using iron weight as a resistance) the forces can change greatly depending upon the speed of movement. FORCE needed CHALLENGING CONVENTIONAL THINKING baseline Strength has been the accepted measurement of athletic performance, primarily because it has been the easiest to measure. Yet, in actual performance, the athlete will probably never use maximum strength. In most cases, speed or a combination of strength and speed ( POWER ) will produce greater results than strength alone. AN IDEA THAT REVOLUTIONIZED THE INDUSTRY Knowing that speed is essential in athletic performance, Keiser chose not to control the acceleration but to reduce the mass. This meant the weight stack had to go, and another form of resistance would have to take its place. Keiser chose the force of air, one of the most powerful forces on Earth. A small 2 ½ inch diameter cylinder can produce over 500 lbs. of force, but with only 3 lbs. of actual moving weight. This is the secret to the very pure, very consistent, and very controllable resistance of Keiser s Pneumatic Technology. Power is the key to performance... Keiser s Pneumatic Technology is one of the most significant contributions to resistance training in the 20th century.

11 AIR VS. IRON To illustrate the difference between these two approaches to muscular - skeletal performance, a special Leg Extension machine was built with two independent exercise arms contacting the user s lower legs. One is connected to a weight stack and the other to Keiser s pneumatic cylinder. The cams are made so that the two systems provide the same variable resistance curve at a speed of out on four seconds and back on four seconds. Force sensors are attached to each pad that contacts the user s legs, and wired to a computer that graphs the exact force being applied to the legs by each system as the user extends his or her legs through the range of motion. Interpret the graph s data for yourself and see the difference a Keiser machine can make. The red line shows the force the weight stack is producing and the blue line shows the force the pneumatic cylinder is producing. The upper portion of each tracing is the extension of the leg and the bottom half is the returning of the leg. You can see the resistance provided by Keiser s Pneumatic Technology remains consistent throughout the various training speeds. Fig 1. SEVERAL REPETITIONS AT A SPEED OF 4 SECS OUT / 4 SECS IN As you can see, the two systems are producing almost exactly the same forces at this speed. Fig 2. INCREASE IN SPEED 2 SECS OUT / 2 SECS IN Advantage Keiser Weight stack beginning to fall out of optimum flexion range providing more chances for knee injury Increase in force to get the weight moving. Drop off of force towards full extension as momentum carries weight ADVANTAGE: KEISER The research shows a more dramatic change in the weight stack side. The weight stack really gets wild when the speed is doubled resulting in a near doubling of resistance at the beginning and near zero resistance at full extension. Fig 4. The faster the speed of movement, the greater the acceleration force. Fig 3. SPEEDS ARE INCREASED TO OUT ON ONE SEC AND BACK ON ONE SEC Near zero resistance at full extension with the weight stack. CONCLUSION As the weight stack leg begins to extend in the first part of the stroke, additional force is required to accelerate the weight to the desired speed. Once up to speed, momentum takes over and in the last half of the positive stroke the resistance drops as the weight slows to a stop. The negative portion of the stroke is the mirror image of the positive stroke. The resistance drops as the weight accelerates downward to a constant speed. As the leg nears the starting position, a greater force must be exerted to slow or decelerate the weight to a stop. Note the 70% increase in resistance in the weight stack at the beginning of the exercise as the speed increased. Unfortunately, these high spikes in resistance caused by the weight stacks most often come at a point in the range of motion that can result in the greatest harm to joints and connective tissue. The resistance provided by Keiser s Pneumatic Technology remains consistent throughout various training speeds. This opens up a whole array of training options not possible with free weights and weight stack machines. Keiser provides a positive and negative resistance just like a weight stack, but without the high impact loads experienced while starting and stopping the weight. In short, Keiser is very hard on muscle and very easy on joints and connective tissue.

12 Basic Foundation of Functional Training THE KEISER POWER SYSTEM TRAINING PROGRAMS The workout protocol for the Power System follows the basic principals of progressive overload. Progressive overload is a training principal based on continuing to increase the demands of the musculoskeletal system in order to increase muscle size, strength and endurance. These principals of progressive overload are incorporated in the Keiser Power System. To improve your strength, power, hypertrophy, endurance and to make strides in your training you must make the muscles do more than they are used to doing. Training is much more than training just the muscles, it s also about training the movements, programming the neuromuscular system into a whole new way of doing things. Keiser equipment is praised for training not only the muscles but through the use of our patented pneumatic system the equipment also add a whole new stimulus to the neuromuscular system. This also involves maintaining these benefits through continuation of training. Each of the programs listed are guides to a desired outcome. All of the exercises discussed in this manual may be used with each of the programs. You may find that some of the exercises work best with a particular program and not another. Each of the workout programs has a range of sets, repetitions, tempo, and in between set resting times. These programs can be selected based on your desired outcome. The following pages contain instruction on our functional workouts *.Read them thoroughly, put them into action, and begin to grasp the power of the Infinity Series. Let your knowledge and creativity flow, the possibilities are endless with Keiser performance equipment! * Always note the pulley position on each exercise. You may change this position based on flexibility, body type, and goals. In many of the movements described you may come in contact with the cord piece. Try to avoid excessive cord pressure during the exercise motion. Before training any movements on the Infinity Series consult a physician. If you have an exercise or training program that you have found works very well on your Keiser equipment then feel free to let us know. Only by working closely with the professionals who use our machines, can we help in providing you with the best possible education and training when it comes to performance and functional training. training@keiser.com

13 The KEISER POWER SYSTEM for Trainers STRENGTH POWER HYPERTROPHY ENDURANCE 3-5 Sets / Reps Tempo: Can Vary Recovery Time Between Sets: Min This is a set based workout program focusing on functional exercises to improve endurance. Maintain and notice form throughout exercises. If you tire, do not reduce the sets, reduce the load or tempo. 3-6 Sets / 6-12 Reps Tempo: Slow and Controlled Recovery Time Between Sets: Mins This program is intended to increase the size of the muscle. In this program it is best to have a slow and controlled tempo. A focus on form is emphasized during the controlled movements. 2-5 Sets / 2-8 Reps Tempo: Explosive Recovery Time Between Sets: 2-5 Mins This program has a focus on reps and form. If you begin to lose form lower the load, not the speed. As you see the load increase you will notice a large increase in power output. 2-6 Sets / 1-6 Reps Tempo: Explosive or Slow Recovery Time Between Sets: 2-5 Mins This program is intended to develop a strength base. By varying your speed you can completely change the exercise. As your speed and load increase so will your power. [ Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. ]

14 STRENGTH This program is intended to develop a strength base. By varying your speed you can completely change the exercise. As your speed and load increase so will your power. G u i d e l i n e s : Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. 2-6 Sets 1-6 Reps Tempo: Explosive or Slow Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS Chest Press Shoulder Press Arm X Snatch Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running in Place

15 CORE HIP EXTENSION EXPLOSIVE HIP FLEXION LEANING AB ROTATION PUNCHING AB ROTATION PUSH PULL T STAND PULL STANDING AB ROTATION BALANCED BENT ROW

16

17

18

19 What is the core? Also known as pillar strength, the core encompasses the area from the hips through the torso. The body s primary source of energy is generated from the core. The core is the body s engine containing some of the largest muscles. Why is this core strength crucial to performance? The key to all movements used in sports and performance training use the muscles of the human core. Without this core strength an athlete will never be able to achieve their potential. These centralized muscles serve to transfer the power developed in the lower body to upper body and vice versa. A strong core will also decrease the risk of injuries.

20 Leaning Ab Rotation HIP EXTENSION Position With pulley at the low position. Place ankle cinch on leg closest to the equipment. Face the equipment, feet should be shoulder width apart with back straight. A hand may be placed on the machine for stability. Movement Pull the cinched leg back as high as comfortably possible keeping legs straight. Make sure to avoid leaning while doing motion. After motion return to start position. EXPLOSIVE HIP FLEXION Position With pulley at the low position. Place ankle cinch on leg. Face away from the equipment and balance on the free leg with cinched leg extended behind. Movement Continuously raise and lower knee from the hip while keeping upper thigh parallel to the ground at the top portion of the motion. During the movement remember to keep the toe up.

21 LEANING AB ROTATION Position With pulley at high position hold the grip with both hands. Face equipment and rotate 90. Your feet should be slightly more than shoulder width apart and hands pointed toward equipment. Initiate the movement from the core and not from the arms. Movement Moving from torso rotate the upper torso away from equipment. Move hands down across the body from the shoulder position to the opposite knee remembering to keep abs tight until the upper torso is turned with head looking backward. On finish return to start position maintaining proper stance. PUNCHING AB ROTATION Position With pulley arm at the mid/high position step away from the equipment with one side of the body slightly facing the equipment. Keep feet balanced lightly wider than shoulder width apart. Grasp one pulley handle with the arm nearest the equipment. Hold the arm bent near the chest. Movement Punch across the body rotating the torso. Keep abs tight throughout the movement. At the end of the movement the head should be turned toward the punching arm. Return to start, repeat and alternate.

22 PUSH PULL Position With pulley at the mid position, stand close to the equipment facing away with feet spread shoulder width apart. Turn feet to one direction and extend the inner arm forward and the outer arm back, bent close to the body. Movement Initiate the movement from the torso and not the arms. Pull the inner arm back until the elbow is bent and in a comfortable position close to the body. Push the outer arm ahead of the body until extended to a comfortable position. Release the arms back to start position and repeat. T STAND PULL Position With pulley at the low position. Lie with body on floor facing the equipment. Support body with forearm and side of foot while gripping pulley handle. Remember to keep back straight. Movement: Keeping body balanced, slowly pull out the arm gripping pulley. Pull until arm is fully extended comfortably. Hold position for a few moments. Move arm back to starting position.

23 STANDING AB ROTATION Position With pulley at mid position hold one pulley handle with both hands. Face equipment and rotate 90. Your feet should be slightly more than shoulder width apart and hands pointed toward equipment. Movement Moving from torso rotate upper torso away from equipment. Initiate the movement from the core and not from the arms. Remember to keep abs tight and rotate to a comfortable Position. On finish return to start position maintaining proper stance. BALANCED BENT ROW Position With pulley at the low position, hold grip with the active arm extended ahead facing the equipment. Balance on one foot and pull the opposite leg behind the body extended straight. Extend torso ahead with back straight to balance the body. Movement Keep body in balance as you pull the active arm back. Try not to move forward during this movement, relying on the core for the strength to initiate the pull.

24 POWER This program has a focus on reps and form. Maintain and notice form throughout exercises. If you see yourself begin to lose form decrease the load and not the speed. As you see the load increase you will begin to notice a large increase in power output as well. G u i d e l i n e s : Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. 2-5 Sets 2-8 Reps Tempo: Explosive Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Chest Press Shoulder Press DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS Arm X Snatch Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running in Place

25 UPPER BODY ARM CURL TRICEPS PUSHDOWN REAR DELT RAISE STRAIGHT PUNCH SQUATTING ROW SINGLE X SNATCH SHOULDER PRESS CHEST PRESS

26

27

28

29 UPPER body Why is upper body strength important? Maintaining strong arms, shoulders, back and neck is very important for all persons in sports and general training. It is a crucial factor to your posture, makes breathing easier, and allows you to perform normal lifting, pushing, pulling, reaching, and twisting activities.

30 ARM CURL Position With pulley at the low position, face the equipment, grasping a pulley handle in each hand. Keep feet spread slightly apart and keep back straight throughout the motion. Movement Curl the arms upward keeping elbows close to the body until arms are just at shoulder height. Release the arms downward and back to starting position. TRICEPS PUSHDOWN Position With pulley at the high position face the equipment. Hold the grips with hands toward the equipment at right about chest height. Keep feet balanced shoulder width apart and elbows close to the body throughout the motion. Movement Push both arms downward to a straight arm position. Watch closely to use only the triceps and keep upper arms close to the body. When arms are straight return to start position and repeat.

31 REAR DELT RAISE Position With pulley at the low position with machine grip in the active hand. Stand perpendicular to the equipment, knees slightly bent shoulder width apart, head down, and back straight. Movement Using only the active arm initiate the movement pulling out away from the body. Keep arm straight during the movement and extend to a comfortable position. Remember to keep back straight and try not to move torso during the movement. Repeat and alternate active arm. STRAIGHT PUNCH Position: With pulley at mid position face away from the equipment. Hold the grips with hands away from equipment. Keep arms bent close to the body near the chest. Knees should be slightly bent and feet balanced shoulder width apart. Movement Twist torso while punching forward. Continue to punch forward alternating arms and torso accordingly.

32 SQUATTING ROW Position With pulley at the mid position with machine grips in hands. With body facing the equipment in a squat position extend arms ahead to full extension while balancing weight on feet. Movement Pull from shoulder blades to start movement and pull into mid torso. Avoid leaning back during movement. Release arms back to starting position. SINGLE ARM X SNATCH Position With pulley at the low position with machine grip in the active hand. Stand perpendicular to the equipment, knees slightly bent shoulder width apart, head down, and back straight. Movement Pull the active arm upward moving body into extension Pull the arm up to a comfortable position extending the arm and rest of the body. Repeat this movement alternating arms.

33 SHOULDER PRESS Position With pulley at low position. Hold pulley grips with both hands while facing away from the machine. Keep feet shoulder width apart with torso erect. Hands should be at shoulder height with elbows up. Movement Press overhead with arms fully extended. Remember not to lock elbows and not to lean back. Maintain a stable torso position. Return arms back to starting position. CHEST PRESS Position With pulley at the mid position hold grips with both hands. Face away from the equipment with knees slightly bent. Hold hands at shoulder height with elbows parallel to the ground. Movement While holding the grips push away from the chest. Push until arms are extended though try to avoid leaning forward while doing so. At finish return arms to starting position.

34 HYPERTROPHY This program is intended to increase the size of the muscle. In this program it is best to have a slow and controlled tempo. A focus on form is emphasized during the controlled movements. G u i d e l i n e s : Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. 3-6 Sets 6-12 Reps Tempo: Slow and Controlled Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Chest Press Shoulder Press Arm X Snatch Cross Over Step Squat Jump Squat Forward Lunge DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS Leg Abduction Leg Adduction Lateral Lunge Running in Place

35 LOWER BODY CROSS OVER STEP SQUAT JUMP SQUAT FORWARD LUNGE LEG ABDUCTION LEG ADDUCTION LATERAL LUNGE RUNNING IN PLACE

36

37

38

39 Lower body Why is lower body strength important? Strength in the lower body is especially important as it is required for everyday mobility. The major muscle groups of the lower body are extremely important to athletes in all sports in terms of strength and power development, joint stabilization, and for sport specific needs. Strength training for the lower body is vital and should be part of any conditioning program.

40 CROSS-OVER STEP Position With pulley at the low position, fasten waist cinch attachment to the equipment. Stand perpendicular to the machine with legs a little more than shoulder width apart. Keep head forward and back straight and arms at 90. Movement Push off the back foot and step across the body so the torso is facing away from the equipment. Return to starting position and repeat alternating the leading leg. SQUAT JUMP Position With pulley on the low position. Face away from the equipment. Either hold the grip with hands or use a waist cinch. Stand with feet balanced shoulder width apart in a squat position. Place arms at waist length stretched behind body with head forward. Movement Jump upwards to full body extension. Extend arms and legs and keep back erect. Make sure you are landing soft and return body to starting position.

41 SQUAT Position With pulley on the low position. Face away from the equipment Either hold the grip with your hands or use a waist cinch. Stand with feet balanced shoulder width apart. Movement Move flexion of hips back with head forward. Keep chest up and back flat. Move until knees are at 90 and upper thighs are parallel to the floor. FORWARD LUNGE Position With pulley at mid to low position, hold the grips with hands close to the body facing away from equipment. Keep feet balanced shoulder width apart. Movement Take a natural step forward, flex the hip back and keep head forward, chest up, and back flat. Move until the knee is at 90 and upper thigh is parallel to the floor. Finish by standing up maintaining good body position.

42 LEG ABDUCTION Position With pulley at the low position, stand away facing perpendicular to the equipment. Attach an ankle cinch to the leg opposite of the machine. Balance body on the free leg using the equipment for support if needed. Keep back straight and avoid leaning during the movement. Movement Move the cinched leg outward until leg is extended to a comfortable position and remember to keep legs straight throughout the motion. Repeat and alternate legs. LEG ADDUCTION Position With pulley at the low position, stand away facing perpendicular to the equipment. Attach an ankle cinch to the leg closest to the machine. Balance body on the free leg using the machine for support if needed. Keep back straight and avoid leaning during the movement. Movement Move the cinched leg outward until leg is extended to a comfortable position and remember to keep legs straight throughout the motion. Repeat and alternate legs.

43 LATERAL LUNGE Position With pulley at low position hold the grips with both hands or waist cinch, face equipment and rotate 90. Feet should be slightly more than shoulder width apart. Extend on e arm bent in front and the other bent behind each at 90 while standing in a slight squat position. Movement Take a step out laterally with an extension at the hip and knee. Push off the back foot, keep head forward, chest up, and back flat. Alternate arm position. On finish return to start position and maintain proper squat. Leaning Ab Rotation RUNNING IN PLACE Position With pulley at the low position. Face away from the equipment. Either hold the grip with hand or use a waist cinch. Stand in a running position slightly away from the equipment. Keep back straight and head forward. Movement Run in place alternating both arms and legs. Push into the run with thigh lifting almost parallel to the ground. Use upper body strength to push into the run as well maintaining powerful force.

44 ENDURANCE This is a set based workout program focusing on functional exercises to improve endurance. Maintain and notice form throughout exercises. If you tire do not reduce the sets, reduce the load or tempo. G u i d e l i n e s : Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/ or do aerobic training before resistance training. 3-5 Sets Reps Tempo: Can Vary Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Chest Press Shoulder Press Arm X Snatch DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running in Place

45 GOLF OVERHEAD PULLEY MATRIX SAGITTAL TRANSVERSE FRONTAL GOLF SWING MATRIX SAGITTAL TRANSVERSE FRONTAL BASE STANCE WOOD CHOP CABLE LIFT CABLE CHOP SQUAT TO ROW PEC MOB X PULL DOWN POSTERIOR CHAIN MATRIX SAGITTAL TRANSVERSE WITH COACHING CUES

46

47

48

49 SPORT golf Golf fitness and golf-specific training have gained enormous popularity in the last several years due, in large part, to many of the leading tour professionals discussing their training habits. To improve golf performance through training, the golfer must step outside the box and realize that simple traditional strength and conditioning will not be adequate to maximize performance. The movements performed in training must serve a purpose outside of simply trying to get the athlete stronger and have the ability to lift more weight; that means little to nothing to a golfer on the course. To improve golf performance, the performance specialist must understand the movement and the physical capacities necessary to perform at the highest level consistently. Keiser affords an exclusive and previously unobtainable method of training for golf in which we can train for rotational power and stability.

50 OVERHEAD PULLEY MATRIX SAGITTAL TRANSVERSE FRONTAL Set Up Facing away from the equipment, assume a split stance and grab two handles attached to one arm of the machine. Use the stretch/load that the equipment provides through your core to produce the motion, not your arms and hands. Make sure to activate the glute on the back leg to avoid back pain. Action While activating the glute on the back leg, reach up and back with both arms to load (i.e., stretch) the abdominal. Using the core, accelerate straight forward with your body first then with your arms. Set Up Facing away from the equipment, assume a split stance and grab two handles attached to one arm of the machine. Begin with your hands in front of your face. You should feel a stretch through the core as you reach up and back. Focus on using that load to produce the desired movement. Action While activating the glute on the back leg, rotate your shoulders towards the side of the front leg and reach your arms up and back. Using your core, accelerate back to the starting position by rotating. Set Up Facing perpendicular to the equipment, grab a single handle and assume a base stance with both arms directly overhead. This movement is side-to-side in nature with no forward/ backward or rotational movement. Avoid pulling with your arms and allow your core to do the work. Action Bend towards the equipment in a side-to-side manner. Bend away from the equipment in the same manner using the muscles that were put on stretch. Perform 10 repetitions before switching sides.

51 Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and using the hip of the inside leg. As you row/swing, step out with the outside leg. Repeat 5 times before advancing to the next sequence in the matrix. Set Up Grab one handle with pulley arm stationed at the bottom. Face perpendicular to the machine taking a base stance. Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and using the hip of the inside leg. As you row/swing, drop-step open with the outside leg. Repeat 5 times before performing the matrix on the other side. TRANSVERSE Set Up Grab one handle with pulley arm stationed at the bottom. Face perpendicular to the machine taking a base stance. FRONTAL Set Up Grab one handle with pulley arm at the low position. Face perpendicular to the machine taking a base stance. As you reach across your body toward the equipment, step in front of your inside foot with your outside foot. Keep your weight predominantly on the inside foot. Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and using the hip of the inside leg. As you row/swing, step forward and through with the outside leg. Repeat 5 times before advancing to the next sequence in the matrix. SAGITTAL GOLF SWING MATRIX

52 Think of your spine as a pole around which you can only rotate no lateral or forward / backward translation. Use the hips and core muscles rather than the arms to produce the movement. BASE STANCE WOOD CHOP Set Up Facing perpendicular to the equipment, grab a single handle with both hands and take a base stance. Action Rotate your shoulders toward the equipment then turn away from it using the loaded abdominal and the hip nearest the machine. Perform 10 repetitions before changing sides. Keep your chest up and avoid flexing forward as you rotate toward the equipment. The movement is continuous in nature but you can begin by breaking the movement into its constituents. BASE STANCE CABLE LIFT Start Standing perpendicular to the equipment, grab a stick or rope with the outside hand and assume your base stance. Action Rotate around your spine and reach toward the equipment. Push off the inside foot and drive the inside hip to initiate the movement. As you rotate, pull the cable up and across to your outside shoulder by pulling your shoulder blade back and down. Continue the movement by grabbing the stick with the inside hand and pushing it up as you rotate. Perform 10 repetitions before changing sides.

53 Keep your chest up and avoid flexing forward as you rotate toward the equipment. The movement is continuous in nature but you can begin by breaking the movement into its constituents. BASE STANCE CABLE CHOP Set Up Standing perpendicular to the equipment, grab a stick or rope with the outside hand and assume your base stance. Action Rotate around your spine and reach toward the equipment. Push off the inside foot and drive the inside hip to initiate the movement. As you rotate, pull the cable down and across to your outside shoulder by pulling your shoulder blade back and down. Continue the movement by grabbing the stick with the inside hand and pushing it down as you rotate. Perform 10 repetitions before changing sides. Maintain perfect posture and perform the rowing motion by driving the shoulder blade back and down. BASE STANCE SINGLE SQUAT TO ROW Set Up Facing the equipment, grab a single handle with one hand and assume your base stance. Action Squat and reach forward toward the machine. Reverse the movement by driving the heels through the floor and extending through the hips and knees while simultaneously rowing the cable. Perform 10 repetitions then switch sides.

54 Create the turning motion by using the ground (i.e., pushing the foot into the ground) and the stretch created across the abdominal. PEC MOB Start Facing away from the equipment, grab one handle and take a split stance with the same-side foot forward. Action Turn your torso and shoulders away from the machine to create separation and stretch the pec of the side holding the cable. Hold the stretch for two seconds and then rotate back toward the machine to come out of the stretch. Repeat 10 times then perform on the opposite side. Begin with your palms facing the equipment and as you pull the cables rotate your hands so that your palms are facing away at the end. Keep your chest up the entire time and avoid allowing your shoulders to be rounded at the end. X PULL DOWN Start Facing the equipment, grasp both handles, one in each hand. With your arms crossed in front of you and kneel on the floor or sit on a physioball. Action Reach up and across and pull the cables down by driving your shoulder blades back and down. Repeat 10 times.

55 Initiate the movement with your hips not your arms. Squeeze your glutes at the top of the movement when you are fully extended. POSTERIOR CHAIN MATRIX SAGITTAL Start Facing the equipment, grab a handle with both hands and take your base stance. Action Sit your hips back and down and reach your arms forward toward the equipment. Explosively extend at the hips and knees by driving your heels through the ground. Simultaneously raise your arms above your head. Repeat 10 times. Initiate the movement with your hips not your arms. Squeeze your glutes at the top of the movement when you are fully extended. POSTERIOR CHAIN MATRIX TRANSVERSE Start Facing the equipment, grab a handle with both hands and take your base stance. Action Sit your hips back and down and reach your arms forward toward the equipment. Explosively extend at the hips and knees by driving your heels through the ground. Simultaneously rotate your shoulders and raise your arms above your head. Alternate sides and perform 10 repetitions on each.

56 SPORT GOLF This is a sport based workout program focusing on functional exercises to improve form and movements involved in the game of golf. Maintain and notice form throughout exercises. Guidelines: Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fi t body size. Warm-up and/or do aerobic training before resistance training. Overhead Pulley Matrix Sagittal Transverse Frontal Golf Swing Matrix Sagittal Transverse Frontal Base Stance Wood Chop Cable Lift Cable Chop DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS DATE RESISTANCE SETS Squat to Row Pec Mob X Pull Down Posterior Chain Matrix Sagittal Transverse

57 Keiser s versatility working in the transverse plane is critical to athletic improvement. Their Pneumatic Resistance equipment is used extensively to train both pro and aspiring pro athletes. We use Keiser to increase power output and to significantly improve results. Keiser s versatility working in the transverse plane is critical to athletic improvement. Keiser is the key to power improvement... PERIOD! - Brian Martin, TEST Sports Clubs Exercises you only dreamed about before. This equipment will make other pieces obsolete. Unlimited speeds allow for the full-velocity spectrum. I wouldn t buy anything else! - Mike Boyle, Author Functional Training for Sports

58 Sport specific portion based on the work of Train for the Game training facility Workouts based on program designed by Carl Davison. Models Carl Davison & Tim Hamilton. Manual design and art direction by Richard Enlow S. CHERRY AVE FRESNO CA TOLL FREE PHONE FAX