 | | | Success Laws and Training Tips |  | |
SUCCESS LAWS
MAINTAIN GOALS – Have AND maintain a vision of what you want to achieve. Set realistic short and long-term goals. Reward yourself for achieving your goals! Read your goals daily or as often as possible!
TRAIN PROGRESSIVELY – Through gradual and constant progress in your training (more reps, weight, time etc.) Your body must change to meet the new demands placed on it!
BE CONSISTENT – “The hallmarks of successful training are long term consistency and progression!” There 168 hours in a week – all you need is 3 or 4! There is always enough time! A small discipline for massive reward!
EAT RIGHT – Nutrition is a major key to great health and fitness. “We should eat to live not live to eat!”
BE MOTIVATED – Stay Motivated! “Thoughts are nothing without action!” “Begun is half done!”, “If there is no wind row!” “There will often be times you don’t feel like a workout! Rarely times you regret having had one!”
ASK FOR HELP – “You can learn something from everyone.” Our trainers are here to help you!
KEEP A RECORD – Every step forward gets you closer to your goals! Track your success! Break big steps down into little steps.
USE PROPER TECHNIQUE – Maintain technique and control at all times! Proper technique will prevent injury and yield better results!
VARY YOUR WORKOUTS – Your body will adapt to a routine. See your trainer regularly for new exercises and routines to ensure constant progression!
HAVE FUN!!! – Enjoy your workouts! Challenge yourself! Realize the awesome benefits that increased health and fitness has in all areas of your life! “Healthy Body, Healthy Mind!”
TRAINING TIPS
Never sacrifice technique for weight.
Exhale as you lift, inhale as you lower.
Ensure all machine adjustments suit you.
Ensure a perfectly even grip and/or stance whenever you approach any weight or machine.
Maintain proper posture whilst lifting
Stick to your prescribed rest periods.
Write it down - record your progress.
“Psyche” yourself before big or extreme efforts
Tempo refers to lifting speed. Your lifting should be in rhythm with your breathing, unless otherwise planned.
Listen to your body - even the best theories are not perfect. If you are genuinely, physically run down or struggling with your program let your trainer know or reduce your workload yourself or REST.
Progress - increase your load whenever possible, as long as your technique is good and you feel up to it - progress/increase as often as possible.
Healthy Lifestyle – make your training a part of your lifestyle and make your lifestyle support your training. For best results a complimentary approach must be adopted.
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| | | | |  | | | | | | Strength & Muscle 1 |
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Intermediate
Strength Program for 1 to 3 days per week. Keep it close to 12 reps.
Try to have 30-60 seconds rest between exercises whilst also
alternating.
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Warm Up
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BW 10 Push-ups, 4 Chins, 10 Squats, 10 Mtn Climb (go through twice)
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Summary Of Program
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| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Squat - Back w/ Barbell | Exercise | 3 | 12 | | 103 | 85% | alt A |
| Pull Up | Exercise | 3 | 12 | | 103 | 85% | alt A |
| Chest Press - On Bench With Barbell | Exercise | 3 | 12 | | 103 | 85% | alt A |
| Row - Bent Over 1 Arm (On Bench) | Exercise | 3 | 12 | | 103 | 85% | alt B |
| Shoulder Press - Standing With DB | Exercise | 3 | 12 | | 103 | 85% | alt C |
| Bicep Curl - Standing (Alt arms) | Exercise | 3 | 12 | | 103 | 85% | alt C |
| Dips - Bodyweight | Exercise | 3 | 12 | | 103 | 85% | alt D |
| Abdominal Crunch - SB Long Lever Arm | Exercise | 3 | 12 | | 103 | 85% | alt D |
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Cool Down
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Stretch between sets and for cool down
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SQUAT - BACK W/ BARBELL
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| Reps : | 12 | Sets : | 3 | Intensity : | 85% | | Tempo : | 103 | Rest : | alt A | Duration : | |
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Preparation : - Feet may be placed around shoulder width or SLIGHTLY wider, with
minimal external rotation. (NOTE: The wider the stance [abduction], the
more external rotation of the feet is required to maintain alignment at
the knees).
- Place bar comfortably on the upper back.
- DON’T BE AFRAID TO USE A BAR PAD!
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
- During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
- While maintaining tone in the lower abdomen and optimal kinetic
chain alignment, “drive” through the feet extending the ankle, knee and
hip joints while your weight is evenly distributed between heels and
mid-foot. Do not allow body weight to shift toward the toes.
- The knees should track over the second and third toe.
- Perform downward reps slowly and concentrate on the eccentric
(descent) and the isometric (squat position) alignment of your body.
- Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.
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PULL UP
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| Reps : | 12 | Sets : | 3 | Intensity : | 85% | | Tempo : | 103 | Rest : | alt A | Duration : | |
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Preparation : - Grasp bar overhead at a width that will allow for the forearms to be
perpendicular to the bar when the elbows are flexed at 90 degrees.
- Maintain a neutral spine from head to toe, AVOID SWINGING LEGS/TORSO!
| Movement : - Pull body upward as far as neutral in the shoulder girdle (as well as the rest of the spine), can be maintained. (NOTE: This may mean NOT pulling the chin past the bar!)
- Lower at desired REP TEMPO.
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CHEST PRESS - ON BENCH WITH BARBELL
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| Reps : | 12 | Sets : | 3 | Intensity : | 85% | | Tempo : | 103 | Rest : | alt A | Duration : | |
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Preparation : - Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
- Grasp the bar with your hands slightly wider than shoulder width apart.
| Movement : - Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
- Avoid letting the back arch and/or head jutting forward.
- Press the bar back up extending arms and contracting chest until elbows are fully extended.
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ROW - BENT OVER 1 ARM (ON BENCH)
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| Reps : | 12 | Sets : | 3 | Intensity : | 85% | | Tempo : | 103 | Rest : | alt B | Duration : | |
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Preparation : - With one knee and arm on a bench, achieved neutral spine, neck, and head.
- Grasp dumbbell.
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining optimal spinal alignment, slowly pull the dumbbell up toward the ceiling.
- Slowly lower dumbbell.
- Repeat movement sequence for recommended repetitions.
- Do not generate movement from arms and or shoulders. The movement should originate from your core.
- Do not round back.
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SHOULDER PRESS - STANDING WITH DB
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| Reps : | 12 | Sets : | 3 | Intensity : | 85% | | Tempo : | 103 | Rest : | alt C | Duration : | |
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Preparation : - Begin with good posture, shoulder blades retracted and depressed.
- Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.
| Movement : - Position feet shoulder width apart, pointing straight ahead.
- Start with the dumbbells at shoulder height, palms facing forward.
- While maintaining total body alignment, push the dumbbells into full extension overhead.
- AVOID letting your back arch at ANYTIME (this may indicate
tightness in the lats and a stretching program should precede loading of
this exercise).
- TRAINERS: watch the hips (to ensure frontal plane stability)
and also watch the scapulae (shoulder blades) to see if there is
excessive protraction. (‘winging’) – this may indicate a destabilized
gleno-humeral (shoulder) joint
- Other progressions: Inertia progression – dumbbell, to cables, to tubing.
Stable to Unstable surfaces - airex pad, ½ foam roller.
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BICEP CURL - STANDING (ALT ARMS)
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| Reps : | 12 | Sets : | 3 | Intensity : | 85% | | Tempo : | 103 | Rest : | alt C | Duration : | |
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Preparation : - Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a drawn in position throughout the exercise.
- Hold a dumbbell in each hand with arms extended by side of body.
| Movement : - Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
- Keep shoulder blades retracted throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbow.
| Progression Considerations : - Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
- Keep shoulder blades retracted throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbow.
- Alternate Arms.
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DIPS - BODYWEIGHT
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| Reps : | 12 | Sets : | 3 | Intensity : | 85% | | Tempo : | 103 | Rest : | alt D | Duration : | |
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Preparation : - Support your bodyweight at arm’s length on the parallel bars.
- Position body so your head is up over your shoulders, shoulders in line with hips.
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining optimal alignment, bend elbows and lower your body SLOWLY.
- Then in a controlled manner, straighten the elbows and “drive”
the shoulder girdle downward while returning to the starting position.
- Perform recommended repetitions.
- Depth should NEVER exceed the active range of motion available for shoulder extension.
- To reduce stress to the shoulders, flex the knees and hips by
drawing the knees up to the chest. This will alter the COG (center of
gravity), placing the body in a position where there will not be as much
shoulder extension required for the movement.
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ABDOMINAL CRUNCH - SB LONG LEVER ARM
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| Reps : | 12 | Sets : | 3 | Intensity : | 85% | | Tempo : | 103 | Rest : | alt D | Duration : | |
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Preparation : - Lie in a supine position with knees flexed. Feet should be flat on the floor with toes pointed straight ahead.
- Place the arms perpendicular to the ceiling, OR overhead (not
pictured), to truly lengthen the lever and make it a LONG lever crunch.
| Movement : - Draw your lower abdomen inward toward your spine.
- NOTE: Drawing in the TVA should be
thought of as relative to each particular movement, and similar to a
volume control knob. In this case, if a maximal engagement is expected,
the Rectus Ab is actually lengthened as the Linea Alba drops below
the Pubis and Sternum which are the Rectus’s Origin and Insertion
points. For the Rectus to fire, it must rise, as muscles can only pull
in straight lines, if not, it is incapable of performing its
job. Hence, cue the TVA at a "lower volume" initially for control.
- While maintaining the drawing-in maneuver, raise chest up so
that your shoulders lift from the ball. The chin should be tucked toward
the chest in neutral cervical spine throughout the movement.
- While still maintaining the drawing-in maneuver, lower to the ball.
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Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
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| © Copyright
2011
All rights reserved
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| | |  | | | | | | Strength & Muscle 4 |
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Intermediate
Strength Program for 1 to 3 days per week. Keep it close to 12 reps.
Try to have 30-60 seconds rest between exercises whilst also
alternating.
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Warm Up
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Summary Of Program
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| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Squat - Back w/ Barbell | Exercise | 3 | 12 | | 102 | >80% | ALT A |
| Row - Standing (Free Motion) | Exercise | 3 | 12 | | 102 | >80% | ALT A |
| Chest Press - Incline Barbell | Exercise | 3 | 12 | | 102 | >80% | ALT B |
| DB Bent over row | Exercise | 3 | 12 | | 102 | >80% | ALT B |
| Upright barbell row | Exercise | 3 | 12 | | 102 | >80% | ALT C |
| Hammer Curl - Standing 2 Arm | Exercise | 3 | 12 | | 102 | >80% | ALT C |
| Triceps Extension – Supine DB on Bench | Exercise | 3 | 12 | | 102 | >80% | ALT D |
| High Knee raise to elbows | Exercise | 3 | 12 | | 102 | >80% | ALT D |
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Cool Down
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SQUAT - BACK W/ BARBELL
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| Reps : | 12 | Sets : | 3 | Intensity : | >80% | | Tempo : | 102 | Rest : | ALT A | Duration : | |
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Preparation : - Feet may be placed around shoulder width or SLIGHTLY wider, with
minimal external rotation. (NOTE: The wider the stance [abduction], the
more external rotation of the feet is required to maintain alignment at
the knees).
- Place bar comfortably on the upper back.
- DON’T BE AFRAID TO USE A BAR PAD!
| Movement : - From the start position, draw your belly button inward toward your spine.
- Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
- During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
- While maintaining tone in the lower abdomen and optimal kinetic
chain alignment, “drive” through the feet extending the ankle, knee and
hip joints while your weight is evenly distributed between heels and
mid-foot. Do not allow body weight to shift toward the toes.
- The knees should track over the second and third toe.
- Perform downward reps slowly and concentrate on the eccentric
(descent) and the isometric (squat position) alignment of your body.
- Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.
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ROW - STANDING (FREE MOTION)
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| Reps : | 12 | Sets : | 3 | Intensity : | >80% | | Tempo : | 102 | Rest : | ALT A | Duration : | |
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Preparation : - Stand with feet approximately shoulder width apart and knees slightly bent.
- Using a neutral grip, align the wrist, elbows and shoulders with the cable.
| Movement : - Brace Spine by drawing your lower abdomen in.
- Maintaining proper posture, start movement by pulling the elbows straight down and back.
- Check alignment and positioning and repeat row.
- It is important not to let your back arch at any time during the movement.
- Keep feet flat on the floor to maintain balance and stability.
- Relax forearms and pull with the elbows.
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CHEST PRESS - INCLINE BARBELL
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| Reps : | 12 | Sets : | 3 | Intensity : | >80% | | Tempo : | 102 | Rest : | ALT B | Duration : | |
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Preparation : - Lay with back flat on incline bench, feet flat on the floor and toes pointing straight ahead.
- Grasp the bar with the hands slightly wider than shoulder apart.
| Movement : - Draw your belly button inward.
- Slowly lower the bar towards chest by flexing elbows and retracting and depressing shoulder blades.
- Avoid letting the back arch and/or head jutting forward.
- Do not allow the elbows to rotate inward or outward.
- Press the bar beck up extending your arms and contracting chest until elbows are fully extended.
- Keep feet straight ahead and flat on floor throughout the entire exercise.
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DB BENT OVER ROW
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| Reps : | 12 | Sets : | 3 | Intensity : | >80% | | Tempo : | 102 | Rest : | ALT B | Duration : | |
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UPRIGHT BARBELL ROW
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| Reps : | 12 | Sets : | 3 | Intensity : | >80% | | Tempo : | 102 | Rest : | ALT C | Duration : | |
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HAMMER CURL - STANDING 2 ARM
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| Reps : | 12 | Sets : | 3 | Intensity : | >80% | | Tempo : | 102 | Rest : | ALT C | Duration : | |
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Preparation : - Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a drawn in position throughout the exercise.
- Hold a dumbbell in each hand with a neutral grip (palm facing side of body), arms extended by side of body.
| Movement : - Perform a bicep curl by flexing the elbow while keeping the palms so that they face the side of the body at chest level.
- Keep shoulder blades in neutral throughout the exercise.
- Slowly lower the dumbbells back to the side of the body by extending the elbows.
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TRICEPS EXTENSION – SUPINE DB ON BENCH
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| Reps : | 12 | Sets : | 3 | Intensity : | >80% | | Tempo : | 102 | Rest : | ALT D | Duration : | |
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Preparation : - Initiate a thorough dynamic warm up prior to starting this exercise - this engages the nervous system.
- Ensure that the client has adequate strength in the triceps before prescribing this exercise.
| Movement : - This movement involves a supine body position with a dumbbell tricep extension
- Start lying supine on the step (as shown) with neutral spine angles and the arms perpendicular to the ground
- Start with light weights and perform an elbow flexion/extension motion
- Return to the start position and repeat
- Trainers: watch for excessive motion in the lumbar spine - this may indicate inflexibility at the hip complex
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HIGH KNEE RAISE TO ELBOWS
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| Reps : | 12 | Sets : | 3 | Intensity : | >80% | | Tempo : | 102 | Rest : | ALT D | Duration : | |
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| Preparation : Holding Narrow Chin position with shoulder and elbow at 90 degrees. | | Movement : Keeping
control through the whole movement lift the knees up to touch the
elbows then lower the legs down to a vertical position. Avoid swinging
through the trunk |
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Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved
|
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| | More |
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