CHELSEA R. 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 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.

 

Chart your progression, allow ample time to rest and recover between workouts. You should change your workout every 8-10 weeks to prevent overtraining and monotony.

 

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 may be performed “after” strength training and/or on off days. 

Use the following protocols for the exercises listed.

MANUAL SPEED PROTOCOL  

Set is performed with a 2 count push/pull, 2 count resistance rep.

POSITIVELY NEGATIVE

Set is performed whereby first 5 reps are lifted in a 10 second concentric (push or pull) followed by a “normal speed” (2 second count) eccentric (resistance) rep. After completing half the number (5) reps they are performed vise versa.

CRAZY EIGHTS

Single set performed whereby each rep is performed by doing a normal speed (2 count push or pull) concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed (4 count resist).

LEGS

(Positively Negative Protocol)

Double Leg Bridge

0 pounds x 10 reps (Progress to ankle weights)

Kettle Bell Figure Eight Pass Through

(No Protocol)

10 pound Kettle Bell x 10 reps each way

Hip Abductor (Outer Thigh)

(Positively Negative Protocol)

0 pounds x 10 reps (Progress to ankle weights)

Kettle Bell High Pull

(No Protocol)

10 pound Kettle Bell x 15 reps

Hip Adductor

(Positively Negative Protocol)

0 pounds x 10 reps (Progress to ankle weights)

Single Leg Bridge

(Manual Speed Protocol)

20 reps each leg (Hold last rep 5 second count fully engaged)

CHEST

Life Fitness Machine Chest Press

(Positively Negative Protocol)

25 pounds x 10 reps

TRX Chest Press

(Manual Speed Protocol)

15 reps (Progress by increasing angle)

Flat Bench Dumbbell Fly

(Positively Negative Protocol)

8 pound DB's x 10 reps

TRX Chest Fly

(Manual Speed Protocol)

15 reps (Progress by increasing angle)

Flat Bench Dumbbell Press

(Positively Negative Protocol)

12 pound Dumbbells x 10 reps

UPPER BACK

TRX Inverted Row

(Positively Negative Protocol)

10 reps (Progress by increasing angle)

Flat Bench Dumbbell Pullover

(Manual Speed Protocol)

12 pound Dumbbell x 15 reps

Assisted Chin Up

(No Protocol)

Wide Grip 120 pounds x 5 reps

Narrow Grip 150 pounds x 5 reps

Cable Pull Down

(Positively Negative Protocol)

Wide grip

60 pounds x 10 reps

CORE/ABS

Knee Drops

(Manual Speed Protocol)

0 pounds x 15 reps (Progress by using ankle weights)

Bent Knee Raise on Captains Chair

(Crazy Eight Protocol)

0 pounds x 15 reps (Progress by using ankle weights)

OBLIQUES

Side Lift on Hyper extension Device

(No Protocol)

Opposite Elbow/Opposite Knee touch

0 pounds x 15 reps each side  (progress by using ankle and wrist weights)

Hyper Extension w/Twist

(No Protocol)

0 pounds x 15 reps (Progress by using wrist weights)

Straight Leg Dead Lift (Hamstrings)

(Six Shooter Protocol)

  1. 10 pound DB’s x 18 reps

 

Straight Leg Lift on Mat (Quads)

(six Shooter Protocol)

0 pounds x 12 reps each leg

 

Smith Machine Chest Press

(Six Shooter Protocol)

Load 30 pounds to bar x 12 reps 

 

Life Fitness Machine Cable Row

(Crazy 8 Protocol)

50 pounds x 8 reps

 

Seated DB Side Raise

(Crazy 8 Protocol)

4 pound DB’s x 8 reps

 

DB Hammer Curl

(Positively Negative Protocol)

8 pound DB’s x 10 reps

 

Tricep Head Crusher on Flat Bench

(Positively Negative Protocol)

  1. 15 pound DB x 10 reps

 

Swiss Ball Core Movements

(Manual Speed Protocol)

Reverse Butterflys

0 pounds x 15 reps (Progress to wearing wrist weights)

 

Swiss Ball Crunches

(Manual Speed Protocol)

0 pounds x 15 reps (Progress to wearing ankle weights)

 

Swiss Ball Side Sit Up

(Manual Speed Protocol)

0 pounds x 15 reps (Progress to wearing wrist weights)

 

Swiss Ball Exchange 

(Manual Speed Protocol)

0 pounds x 15 reps (Progress to wearing wrist & ankle weights)

 

Swiss Ball Giant Hyper Extension

(Manual Speed Protocol)

0 pounds x 15 reps (Progress to wearing ankle weights)

 

Double Leg Bridge on Mat

(12/12’s Protocol)

15 pound Medicine Ball x 5 sets 

 

Life Fitness Machine Chest Press

(12/12’s Protocol)

25 pounds x 5 sets

 

Dumbbell Row on Incline Bench

(12/12’s Protocol)

  1. 10 pound DB’s x 5 sets

 

Bent Knee Raise

(12/12’s Protocol)

0 pounds x 2 sets (Progress to ankle weights)

 

Hyper Extension

(12/12’s Protocol)

0 pounds x 2 sets (Progress to wrist weight or DB)

 

Side Pull

(12/12’s Protocol)

0 pounds x 2 sets (Progress to DB)