Strength Program: Introductory Phase (#1):
Perform in this order. Follow the Anti-Catabolic Training Program
Attached
EXERCISES
1. Bench Press-Chest
2. Squats, Lunges or Reverse Leg Press-Upper Leg, Buttocks
3. Seated Rows-Shoulders, Trapezius, Back
4. Thigh Extensions-Quads
5. Hamstring Curls-Hamstrings
6. Biceps Curls-Biceps
7. Triceps Extensions-Triceps
7. Hip Flexions/Knee lifts -Hip Flexors- Use Tubing or Low Pulley
Machine
9 Hip Extensions (Facing the pullev)-Hip Extensors - Use
Pulleys or tubing
10 Calf Raises (10 each with toes in, out and straight) Calf muscles
11. Crunches with a twist: (until you have to stop) Abdominals
12. 12 x Double foot hops (jump two feet up and down with quick foot
contact)
13. Ankle Dorsiflexions-Shins-Use Low pulleys, Hands or Surgical
tubing. Pull for 10-15 reps each, in all three directions - in, out
and straight back.
STRENGTH TRAINING GUIDELINES
* Recovery: Perform 30 second static (slow) stretching between
exercises for recovery: or spot other exercises for a partner.
* Amount of weight: Use a weight that's heavy enough so you cannot do
another repetition after reaching the 10th to 20th rep. ie: If you
can't do 10-decrease the weight If you can do more than 20, increase
the weight. In other words: you are lifting until failure occurs.
Sets: Perform one set only.
Speed of repetitions: Use slow repetitions in this phase: count to
thousand three when lifting and the same when lowering the weight
* Time: Do not allow each session to last more than one hour.
Program should usually take between 20 minutes and half an hour.
* Order of exercise: perform exercises in the order listed. If
equipment for your desired exercise is in use, perform the large
muscle group exercises first (one of the first five).
* Frequency: perform three times per week, never two days in a row.
The minimum is twice a week except during the final week of each
training phase, which is recovery
* Running: if you wish to run: do it before the strength program, or
later in the day (not immediately after). Or, you could perform the
upper body exercises before running, and the leg exercises after.
NUTRITION: These nutritional guidelines will make your training more
effective.
1. If possible, ingest some carbohydrate (ie fruit, fruit juice)
and protein (ie nuts or a supplement) before exercising: two hours
before is ideal, but take it even if it's just before. * After
exercise take some more the sooner the better (within 15 minutes is
best).
2. Drink lots of water before, during and after the workout.
GENERAL LIFESTYLE
* Get plenty of sleep: ideally, an extra hour for each hour of
strength training. Even lying down and reading for this amount of
time will help your body rebuild itself.
OTHER
* Record the wts and number of reps you are doing.
* Purpose of this phase is to develop general strength and prevent
injuries.
Perform in this order. Follow the Anti-Catabolic Training Program
Attached
EXERCISES
1. Bench Press-Chest
2. Squats, Lunges or Reverse Leg Press-Upper Leg, Buttocks
3. Seated Rows-Shoulders, Trapezius, Back
4. Thigh Extensions-Quads
5. Hamstring Curls-Hamstrings
6. Biceps Curls-Biceps
7. Triceps Extensions-Triceps
7. Hip Flexions/Knee lifts -Hip Flexors- Use Tubing or Low Pulley
Machine
9 Hip Extensions (Facing the pullev)-Hip Extensors - Use
Pulleys or tubing
10 Calf Raises (10 each with toes in, out and straight) Calf muscles
11. Crunches with a twist: (until you have to stop) Abdominals
12. 12 x Double foot hops (jump two feet up and down with quick foot
contact)
13. Ankle Dorsiflexions-Shins-Use Low pulleys, Hands or Surgical
tubing. Pull for 10-15 reps each, in all three directions - in, out
and straight back.
STRENGTH TRAINING GUIDELINES
* Recovery: Perform 30 second static (slow) stretching between
exercises for recovery: or spot other exercises for a partner.
* Amount of weight: Use a weight that's heavy enough so you cannot do
another repetition after reaching the 10th to 20th rep. ie: If you
can't do 10-decrease the weight If you can do more than 20, increase
the weight. In other words: you are lifting until failure occurs.
Sets: Perform one set only.
Speed of repetitions: Use slow repetitions in this phase: count to
thousand three when lifting and the same when lowering the weight
* Time: Do not allow each session to last more than one hour.
Program should usually take between 20 minutes and half an hour.
* Order of exercise: perform exercises in the order listed. If
equipment for your desired exercise is in use, perform the large
muscle group exercises first (one of the first five).
* Frequency: perform three times per week, never two days in a row.
The minimum is twice a week except during the final week of each
training phase, which is recovery
* Running: if you wish to run: do it before the strength program, or
later in the day (not immediately after). Or, you could perform the
upper body exercises before running, and the leg exercises after.
NUTRITION: These nutritional guidelines will make your training more
effective.
1. If possible, ingest some carbohydrate (ie fruit, fruit juice)
and protein (ie nuts or a supplement) before exercising: two hours
before is ideal, but take it even if it's just before. * After
exercise take some more the sooner the better (within 15 minutes is
best).
2. Drink lots of water before, during and after the workout.
GENERAL LIFESTYLE
* Get plenty of sleep: ideally, an extra hour for each hour of
strength training. Even lying down and reading for this amount of
time will help your body rebuild itself.
OTHER
* Record the wts and number of reps you are doing.
* Purpose of this phase is to develop general strength and prevent
injuries.
