BEN H. TRAINING AT BSFC
Strength Training Instructions: The Right Way
The goal of my strength training program will be to develop overall muscular strength potentials that is safe, sound, sensible, systematic and applicable to your squash and fitness goals.
Begin each set with a goal to complete the number of repetitions listed. The effort must be increasing for every subsequent repetition.
Each repetition should be performed in a controlled, deliberate manner where the exercise is performed with appropriate level of intensity and with the minimal involvement of momentum.
You should continually contract your target musculature during the raising phase and the lowering phase of each repetition.
The lowering phase of every repetition should be slower than the raising phase. A suggested guide is to raise the involved limbs up (push or pull) in 2 seconds or at a 2 count and lower (resist) them in 4 seconds or a 4 count.
Flex the muscle momentarily in the mid-range of each exercise when the muscle is in its “fully contracted position.” Then lower the resistance slowly to the starting position. This is the most difficult way to train; however it is the most productive way to train.
When you are able to complete the exercise in proper form for the prescribed number of repetitions, add the appropriate weight (depending on the difficulty of the exercise) appropriate may be as little as 1 pound, yet not greater than 10 pounds and continue to progress. Never sacrifice quality of lifting form for quantity of weight lifted.
Allow ample time to rest and recover between workouts. You should change your workout every 8-10 weeks to prevent overtraining and monotony.
IMPORTANT TO KEEP YOUR BACK STRAIGHT WHEN LYING DOWN ON BENCH OR WHEN YOU ARE SITTING UPRIGHT ON BENCH BACKREST. SEE BELOW.
Your abdominal muscles are the key to stabilizing your lower back. When your abdominal muscles are relaxed, your back has a tendency to arch. Throughout the pressing movements when lying on your back or seated against a back rest, engage your abdominal muscles by feeling a connection between the lower ribs and the top of your pelvis. Simultaneously feel a connection between your belly button and your spine. To help your abdominal muscles function properly, coordinate your lifting with your breathing. Exhale as you press the weight away from your body, and inhale as you return the weight to the starting position. If you're muscles are engaged and you still arch your back, you might be lifting too much weight. If the muscles cannot cope with the weight, the other muscles in your lower back kick in to help out. These muscles create the arch in your back. Reduce the weight until you reach an amount that you can lift while maintaining proper form.
HYDRATE OFTEN 16 OUNCES OF WATER PER HOUR.
STRETCH
IMPORTANT TO STRETCH BEFORE ANY ACTIVITY. (RUNNING, SQUASH, WEIGHT TRAINING)
Wall Glides
3 sets x 12 reps
Toe Swipe/Lateral Lunge/Caraoke
Standing Toe Swipes (step with right leg straight out in front, bend left leg, reach down try to touch floor and swipe the right foot (hamstring) Switch.
After swiping both toes, place hands in the front crossed over position and lunge out to right side then shift weight back to the left side and lunge out left. Bring both legs back together. Raise arms out to the side parallel to floor (this is called the "Airplane" Position. Step with your left leg and bring it behind your right leg while you shift your left hip out towards the left. Raise your left arm overhead and bring your right arm in front of your body. Hold 5 seconds. Reach down and touch toes, keep legs straight. Hold 5 seconds. Rise back up with arms out to the side ("Airplane Position"). Bring both feet back together and stand. Repeat other side.
Forward Lunge Lean/Twist/Reach
Hold each position 5 seconds
From the lunge position, Right leg out in front, kneel on left knee.
(Push chest forward & lean with arms at your side, hold 5 seconds, raise arms overhead and arch back, tilt head backward, hold 5 seconds, bring right arm on inside of right thigh and twist to the left, hold 5 seconds)
3 each leg
Standing Right High Knee (left arm swing)/Left Butt Kick (right arm swing)
15 each leg (Switch)
Supine (face up) Scorpion on Floor
Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left left straight and on the floor. Lower (15 second count down) the right leg down to the left hand. Keep both legs straight and both shoulders on the mat. Hold 10 seconds. Switch.
3 reps each side
Prone (face down) Scorpion
Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift up (10 second count) the right leg and angle it over your body and try to touch the left hand. Keep left leg straight and both shoulders on the mat. Hold 10 seconds. Switch.
3 reps each side
Perform the following 3x
Single Leg Dead Lift x 20 each leg (use heavy {red} sand bag)
Squat Jacks with weight on shoulders x 20 (use heavy {red} sand bag)
Standing Press w/Triple Rotation x 10 (use light {green} sand bag)
Bent Over Row x 20 (use heavy {red} sand bag)
Hollow Hold (behind head) w/Bicycle Legs x 30 (use heavy {red} sand bag)
Use the following Protocols for the exercises listed
ASSCENDING PYRAMID SET
3 Alternating sets performed iso-laterally by subtracting 2 reps to each succeeding set.
(8-6-4) upper torso, (10-8-6) lower torso.
Legs
Perform Day #1
Leg Press/Leg Extension
Do not break/rest until completed
Leg Press
70 pounds x10 (2 count push, 4 count resist)
right into
Leg Extension 70 pounds x 10 Regular Speed reps
right into
Leg Press
90 pounds x8 (2 count push, 4 count resist)
right into
Leg Extension 90 pounds x 10 Regular Speed
Leg Press
110 pounds x6 (2 count push, 4 count resist)
right into
Leg Extension 110 pounds x 10 Regular Speed
right into
Standing Quad Stretch x 30 second hold each leg. Hold ankle, not foot.
Rest/Hydrate
Leg Curl/Dead Lift
Leg Curl
70 pounds x10 (2 count curl, 4 count resist)
right into
Straight Leg Dead Lift (2) 25 pound DB’s x 10 Regular Speed
right into
Leg Curl 90 pounds x8 (2 count curl, 4 count resist)
right into
Straight Leg Dead Lift (2) 30 pound DB’s x 10 Regular Speed
right into
Leg Curl 110 pounds x6 (2 count curl, 4 count resist)
right into
Straight Leg Dead Lift (2) 35 pound DB’s x 10 Regular Speed
right into
Inch Worm (Hamstring Stretch)
Chest
Perform Day #2
LF Chest Press Machine
55 pounds x8 (2 count push, 4 count resist)
right into
Incline DB Chest Press (2) 35 pound DB’s x 10 Regular Speed
right into
LF Chest Press Machine
70 pounds x6 (2 count push, 4 count resist)
right into
Incline DB Press (2) 40 pound DB's x 10 Regular Speed
LF Chest Press Machine
85 pounds x4 (2 count push, 4 count resist)
right into
Incline DB Press (2) 45 pound DB's x 10 Regular Speed
Rest/Hydrate
LF Machine Cable Fly
30 pounds x8 (2 count push, 4 count resist)
right into
TRX Fly x 10 Regular Speed Adjust straps to full length)
LF Machine Cable Fly
35 pounds x6 (2 count push, 4 count resist)
right into
TRX Fly x 10 Regular Speed (Change angle, making it harder)
LF Machine Cable Fly
40 pounds x4 (2 count push, 4 count resist)
right into
TRX Fly x 10 Regular Speed (Change angle, making it harder)
Rest/Hydrate
Upper Back
Perform Day #3
LF Cable Pull Down
75 pounds x 8 reps (2 count pull, 4 count resist)
right into
LF Cable Row 60 pounds x 10 reps Regular Speed
LF Cable Pull Down
90 pounds x 6 reps (2 count pull, 4 count resist)
right into
LF Cable Row 75 pounds x 10 reps Regular Speed
LF Cable Pull Down
105 pounds x 4 reps (2 count pull, 4 count resist)
right into
LF Cable Row 90 pounds x 10 reps Regular Speed
Rest/Hydrate
TRX Inverted Row
8 reps at slight angle (2 count pull, 4 count resist)
right into
DB Pullover 35 pounds x 10 Regular Speed
TRX Inverted Row
6 reps (change angle, making it harder)
right into
DB Pullover 40 pounds x 10 Regular Speed
TRX Inverted Row
4 reps (change angle, making it harder)
DB Pullover 45 pounds x 10 Regular Speed
Rest/Hydrate
Shoulders
Perform Day #4
Standing DB Front Rotation
6 pound DB’s x 8 reps (4 count down, 2 count up)
right into
TRX Reverse Fly x 10 Regular Speed
Standing DB Front Rotation
8 pound DB’s x 6 reps (4 count down, 2 count up)
right into
TRX Reverse Fly x 10 Regular Speed
Standing DB Front Rotation
10 pound DB’s x 4 reps (4 count down, 2 count up)
right into
TRX Reverse Fly x 10 Regular Speed
Rest/Hydrate
Stretch
Use Black Thera Band
#1 Front to Back rotation x 10 each way
#2 Overhead side to side x 10 each way
#3 Reach behind back/pull opposing limb up/down x 10 each arm
Core
Use the following protocol for the exercises listed.
MAX SET-Single set whereby a 1RM (Rep Max) poundage is held 60 seconds statically in the fully contracted position. The weight is reduced 40-50% and performed normally (2 count push or pull, 4 count resist) for the prescribed rep range.
Bent Knee Raise on Captains Chair (Low Abs)
2 - Sets ankle weight each leg x 1 minute, hold knees up at waist.
Remove 1 set each leg x 6-8 reps
Hyper Extension (use Hyper extension Device) Low Back
Hold (2) 10 pound pound DB’s while you are fully hyper extended, back slightly arched. Hold DB’s with arms straight and hanging.
1 minute hold
10 pounds x 6-8 reps
Torso Rotation (use Life Fitness Multi Cable Device) Obliques
Stand with legs slightly bent, shoulder width, hold handle with arms/elbows locked in the bent position, hands extended perpendicular and away from your body.
30 pounds x 1 minute hold
20 pounds x 6-8 reps (rotate from waist up)
Decline Sit Up
Hold (2) 5 pound DB’s (upper chest) x 1 minute
Hold (1) 5 pound DB (upper chest) x 6-8 reps (touch shoulders to bench at bottom of movement each rep)
Superman on flat bench (Low Back)
Prone (face down) position
1- Set Ankle weight, 1- Set wrist weight x 1 minute hold elevated.
Straight arms out in front, straight legs in back. Lift as high as you can. Hold x 1 minute.
Remove wrist and ankle weights x 6-8 reps
Touch floor with hands and feet each rep
Hip Raise on Mat (Obliques)
Side Lying Position, left side down, support your body with left forearm, stack both feet, keep both legs straight. Keep your left elbow directly below your left shoulder.
Hold 10 pound DB on right hip x 1 minute hold with hips elevated.
0 pounds x 6-8 reps
Straight Arm Plank Walk (Core)
Manual Speed Protocol
Use Plastic Disks for feet, Keep arms straight.
Walk arms out forward, keep legs straight.
Walk arms backward, keep legs straight.
2 Lengths of the group fitness room
Knee Drops (Supine - Face Up on Mat)
(Obliques)
Manual Speed Protocol
Set (2) 30 pound DB's adjacent to the mat for you to hold while performing movement.
Arms out to side, hold both DB's. Bring knees into chest, elevate feet. Bring both knees down to each side not touching floor.
2 sets ankle weights each leg x 15 reps each side
Pointer Dogs (Low Back)
Manual Speed Protocol
Face down on knees, arms straight. Raise right arm out in front and left leg back as high as you can simultaneously. Touch right elbow to left knee at bottom of movement.
1 set ankle and wrist weight on each arm/leg x 15 reps
TRX Standing Roll Out
Standing Roll Out (Long stap) Face away from wall at a slight angle (the deeper the angle the harder the exercise, adjust angle as you go). Grip handles, palms down directly across from eye level, keep arms straight from handles to shoulders, keep elbows shoulder width apart. Keep body straight then lower (slow controlled) your hips forward first (slightly arching your lower back). {IMPORTANT TO LOWER HIPS FIRST} Then raise your arms (keep arms straight) up just above above head level, (slightly arch your lower back), when you have reached your limit on the movement forward (after arching your back), push off handles/arms using your core muscles to bring you back to the starting position. Muscles worked, low back, core, shoulders, triceps. 15 reps
TRX Rotations with Kettlebell
Wrap both handles together to form (1) hand grip. Make sure handles are wedged together. Hold Kettlebell in the rack position, on the upper right chest. Start at a slight angle facing wall. Hold handle with left hand keeping left arm straight throughout. Keep feet shoulder width apart. Lower/drape your body to the right, bending from the waist up. Pull yourself back up to the starting position. 15 reps each side
BEN H. TRAINING
BSFC
Cardio/Strength/Flexibility
1. PICK A CARDIO EXERCISE THAT YOU CAN PERFORM FOR 1 MINUTE, CHALLENGING AND INCREASE HEART RATE.
NO BREAK, RIGHT INTO WEIGHT TRAIN.
2. PICK A WEIGHT FOR EACH MUSCLE GROUP THAT YOU CAN LIFT FOR A FULL MINUTE WITH PROPER FORM AND CONTROL, NO MOMENTUM.
NO BREAK, RIGHT INTO STRETCH.
3. PERFORM A STRETCH HELD FOR THE FULL MINUTE. IF STRETCHING 1 LEG AT A TIME, YOU MAY DIVIDE THE TIME, 30/30.
Leg Series
1 Minute TREADMILL
1 Minute STANDING SQUAT
1 Minute Standing Quad Stretch (30/30)
45 Second Break
Chest Series
1 Minute SPEED Bike
1 Minute Chest Press ON TRX
1 Minute Hurdle, Butterfly, Straight Leg Stretch
45 Second Break
Upper Back Series
1 Minute ELLIPTICAL
1 Minute TRX INVERTED ROW
1 Minute Low Back/Hip/Oblique Stretch
45 Second Break
Shoulder Series
1 Minute Seated Rower
1 Minute STANDING DB SIDE RAISE
1 Minute Rotator Cuff Stretch
45 Second Break
Biceps Series
1 Minute JUMPING JAX
1 Minute Standing DB Hammer Curl
1 Minute Supine Scorpion Stretch (30/30)
45 Second Break
Triceps Series
1 Minute Treadmill
1 Minute BENCH DIPS
1 Minute Prone Scorpion Stretch (30/30)
45 Second Break
Abdominal Series
1 BURPEES
1 Minute Crunch ON MAT w/DB held Over Chest
1 Minute Supine Stability Ball
45 Second Break
Oblique Series
1 Minute Blade ELLIPTICAL
1 Minute STANDING DB Side Pull (30/30)
1 Minute Standing Karaoke Stretch (30/30)
45 SECOND Break
Low Back Series
1 Minute SEATED ROWER
1 Minute SUPERMANS ON MAT (FACE DOWN)
1 Minute Foam Roll (20/20/20) Upper/Middle/Lower
Break