CAROLANN D. TRAINING

Strength Training Overload Protocols

Resistance Guidelines

 

Strength Training: The Right Way

The goal of the strength training program will be to develop overall muscular strength potentials that is safe, sound, sensible, systematic and applicable to your fitness goals.

 

Begin each Level 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.

 

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.

 

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.

 

For best results, perform each progressive weight training workout 3x a week a “minimum” 60 minutes each day, giving the muscle group trained 1 day rest in between training days. You may stretch before, during and after each exercise and or days off. Cardio (THOUGH NOT NECESSARY FOR WEIGHT LOSS) may be performed “after” strength training and/or on off days.

Planet Fitness Workout

Use the following (2) protocols for the exercises listed. 

 

Protocol #1

(10/10’s Protocol)

10 second push or pull, 10 second resist. 

 

Protocol #2

Regular Speed Protocol

2 count Push or Pull 

2 count Resistance Reps

 

All the machines dedicated to the exercises listed can be performed at Planet Fitness. However, you did not perform all of them. I will instruct and coach you on all exercises listed, as you continue to train at BSFC. Another option is I could meet you at Planet Fitness.

 

Day #1

Chest, Biceps, Abdominal

 

CHEST

Exercise #1 - Life Fitness Machine Chest Press

(10/10'S PROTOCOL)

(You performed this exercise at BSFC, Berwyn Squash & Fitness Club)

Adjust seat so handle is at top of chest level when performing movement. Keep elbows raised so you feel the resistance in your chest.

25 pounds x 5 reps

 

Exercise #2 - Life Fitness Machine Pectoral Fly

(10/10'S PROTOCOL)

(You did not perform this exercise at BSFC because BSFC does not have this machine)

Sit facing out on seat. Adjust seat so when reaching for handles, they will line up with your upper chest when you extend your arms and perform movement. Adjust range of motion on so you do not have to reach too far to grasp handles. Keep elbows locked in the bent position. Perform movement by bringing handles together in front of your upper chest. Resist weight back until you feel a stretch across upper chest.

25 pounds x 5 reps

 

Exercise #3 - Flat Bench Dumbbell Chest Press

(10/10'S PROTOCOL)

(You did not perform this exercise at BSFC. I will instruct at your next session.

(2) 10 pound DB's x 5 reps

Exercise #4

Chest Press using the Life Fitness Machine Adjustable bar (VIDEO)

15 reps

 

Biceps

Exercise #1 - Standing DB Curl (VIDEO)

(10/10'S PROTOCOL)

(You performed this exercise at BSFC, Berwyn Squash & Fitness Club)

Palms up, Keep elbows at your side (do not lift elbows, just bend your arm from elbow to hand). Squeeze the bicep at the top of the movement, extend arms all the way down at bottom of movement.

10 pound DB’s x 12 reps (5x)

 

Exercise #2 - Seated Machine Preacher Curl (VIDEO)

(10/10'S PROTOCOL)

(You did not perform this exercise at BSFC because BSFC does not have this machine)

Adjust seat so when you are seated, your arm from shoulder to elbow is flat against pad.

Squeeze bicep at top of movement, extend arm all the way down at bottom of movement.

15 pounds (or a weight that is manageable) x 5 reps

 

Exercise #3 - Standing Cable Curl (use the multi purpose cable machine near the window) (VIDEO)

(10/10'S PROTOCOL)

(You did not perform this exercise at BSFC because BSFC does not have this machine)

(Adjust pulley system to the lowest setting. Attach straight solid bar attachment).

15 pounds x 10 reps

 

ABDOMINAL

Exercise #1 - AbBench Machine

(REGULAR SPEED PROTOCOL)

(You did not perform this exercise at BSFC because BSFC does not have this machine)

Regular Speed Protocol

0 pounds x 20 reps

 

Exercise #2 - Life Fitness Machine Abdominal

(REGULAR SPEED PROTOCOL)

(You did not perform this exercise at BSFC because BSFC does not have this machine)

Regular Speed Protocol

Adjust Seat all the way up, position #1.

30 pounds x 20 reps

 

Exercise #3 - In/Up/Lower on mat

(REGULAR SPEED PROTOCOL)

(You did not perform this exercise at BSFC because BSFC does not have this machine)

Regular Speed Protocol 

(Lie down on mat, face up. Bring both knees in toward chest, lift both legs straight up over chest, lower both legs down without touching mat)

20 reps

 

Exercise #4 - Single Leg Alternating Lift on mat

(REGULAR SPEED PROTOCOL)

(You did not perform this exercise at BSFC because BSFC does not have this machine)

Regular Speed Protocol

(Lie down on mat, face up. Lift both legs 6 inches off mat. Keep legs straight. Start alternating legs up and down 6-8 inches off mat)

20 reps each way

 

Exercise #5 - Crossover Sizzors

(REGULAR SPEED PROTOCOL)

(You did not perform this exercise at BSFC because BSFC does not have this machine)

(Lie down on mat, face up. Lift both legs 6 inches off mat. Keep legs straight. Cross over/under each leg keeping legs elevated 6-8 inches off mat without touching floor.

20 reps

STRETCHES

Stretch #1

Karaoke (VIDEO)

Stretch #2

Day #2

Legs, Triceps, Obliques

LEGS

Double Leg Bridge on Mat

0 pounds x 12 reps (5x)

 

Life Fitness Hip Adductor (Inner Thigh)

(10/10'S PROTOCOL)

90 pounds x 10 reps

 

Life Fitness Hip Abductor (Outer Thigh)

(10/10'S PROTOCOL)

70 pounds x 10 reps (5x)

 

TRICEPS

CABLE PUSH DOWN (use the Life Fitness Machine Multi Purpose Cable Device next to the window behind the front desk. Attach a rope or steel bar attachment. Adjust one pulley system all the way up)

(10/10'S PROTOCOL)

15 pounds x 10 reps

Dumbbell Head Crusher on any Flat Bench

(10/10'S PROTOCOL)

5 pound DB’s x 10 reps

 

OBLIQUES

Knee Drops on Mat 

(10/10'S PROTOCOL)

0 pounds x 10 reps (Progress to weight on this movement by squeezing a medicine ball between your knees or a Dumbbell between your feet.

 

Standing DB Side Pull

Regular Speed Protocol

15 pound DB x 20 reps each side

 

Side Pull on Hyper Extension Device (if Planet Fitness has one)

Regular Speed Protocol

10 pound DB x 20 reps each side