Chuck G. Training

Use the following protocol for the exercises listed

 

CRAZY EIGHTS-Single set 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).

 

#1 - Leg Extension Machine

30 pounds x 8 reps

 

#2 - Standing Quad Stretch

Balance on left leg, grab right ankle, pull ankle up to glute keeping knees together (hold 30 seconds)

Grab ankle not foot

3 sets each leg

 

#3 - Seated Leg Curl Machine

45 pounds x 8 reps

 

#4 - Hamstring Stretch

Standing Toe Swipes - Step with right leg straight out in front of left leg, keep left leg off to the side. Bend left leg, reach down try to touch floor and swipe the right foot. Step back each rep. Switch legs after 15 reps.

 

 

#5 - Cable Pull Down Machine

Wide grip on bar. Bring bar down to chin. Do not place chin over bar.

45 pounds x 6 reps

 

 

#6 - Standing Airplane, Field-Goal, Scarecrow, Wings

Airplane (raise arms out to the side, straight, parallel to floor)

 

Field-Goal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s field-goal position.

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward, keep elbows up, rotate back to scarecrow position)

 

Rotate both elbows inward trying to touch both elbows together.

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

 

8 reps total

 

 

#7 - Bent Knee Raise on Captains Chair

0 pounds x 8 reps (Progress to ankle weights)

 

 

#8 - Hip (Inner Thigh) Adductions on Mat

Lie down on mat, face up. Life legs straight up as far as you can until vertical. Bring legs apart as far as you can with a 4 second count. Hold the legs apart for an 8 second count. Bring legs back together to the starting position with a 2 second count.

0 pounds x 8 reps (Progress to wearing 1 pound ankle weights on each leg)

 

 

#9 - Dumbbell Chest Press on Flat Bench

Lie down on flat bench with both feet on floor (for balance). Hold both DB’s above the chest, together.

Lower both DB’s down (4 second count) bringing them slightly apart outside of shoulder width until you feel a stretch across both pec muscles. Hold (8 second count). Ascend back up to starting position (2 second count) bringing both DB’s together but not touching.

(2) 12 pound DB’s x 6 reps

 

 

#10 - Standing Dumbbell Hammer (palms in) Biceps Curl

 

Stand with feet shoulder width apart, knees slightly bent. Hold both DB’s with your palms in by your side, arms straight and elbows behind your shoulders. Keep elbows behind shoulders throughout. Lift both DB’s straight up (2 second count) and squeeze bicep at top. Hold (8 seconds). Bring both DB’s back down (4 second count) to starting position.

(2) 10 pound DB’s x 6 reps

 

 

#11 - Cable Tricep Push Down

(use solid angled bar attachment)

Start by positioning cable pulley at top of device. Hold handle with both hands palms down, elbows behind shoulders with forearms parallel to floor.

Push handle down (2 second count) extending arms totally straight. Ascend back up to starting position (4 second count). Hold (8 second count)

25 pounds x 6 reps

 

 

#12 - Hyper Extension (use Hyper extension Device)

(Took Photo)

Position pad according to your height. Quads should be supported on pad, not abs when you start movement. Hold handles on the side of the device until ready. Cross over front of chest with both arms and lower yourself down (4 second count) toward floor. Ascend back up to starting position (2 second count) and slightly arch back at top of movement. Hold. (8 second count).

0 pounds x 6 reps (Progress to holding a dumbbell. When holding DB, you may extend arms down toward floor and not crossed over chest)

 

 

#13 - Knee Drops on Mat

Lie down on mat face up, arms straight out to side, both knees in toward chest, feet elevated/parallel to mat. Lower both knees to the left (4 second count down) as far as you can go without touching mat. Hold. (8 seconds). Ascend back up to starting position (2 second count).

0 pounds x 6 reps each side. (Progress to using 1 pound ankle weights on each leg.

 

 

#14 - Vertical Chest Press Machine (Took Picture)

Adjust seat to height that allows the handles to line up between chin and chest nipples

Adjust range of motion to allow easy grip on handles.

Keep elbows up throughout.

2 count push

4 count resist

8 count hold (feeling chest)

 

 

#15 - Stretch on Dip Device (Took Photo)

Hold top handles. Let body hang engaging lats and shoulders.

Hold 30 seconds

 

 

#16 - Stretch on Dip Device

Hold dip handles with elbows pushed outward.

Bring chest forward and downward until you feel a stretch across chest.

Hold 30 seconds

 

 

#17 - Inner Thigh Stretch

Sit on mat with heels together/knees separated.

Pull heels with bottom of feet together inward toward groin.

Hold and push both knees downward towards mat.

Hold 30 second

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.

 

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

 

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 protocol for the exercises listed

CRAZY EIGHTS-Single set 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).

WORKOUT #1

#1 - Leg Extension Machine

30 pounds x 8 reps

 

#2 - Standing Quad Stretch

Balance on left leg, grab right ankle, pull ankle up to glute keeping knees together (hold 30 seconds)

Grab ankle not foot

3 sets each leg

 

#3 - Seated Leg Curl Machine

45 pounds x 8 reps

#4 - Hamstring Stretch

Standing Toe Swipes - Step with right leg straight out in front of left leg, keep left leg off to the side. Bend left leg, reach down try to touch floor and swipe the right foot. Step back each rep. Switch legs after 15 reps.

 

#5 - Cable Pull Down Machine

Wide grip on bar. Bring bar down to chin. Do not place chin over bar.

45 pounds x 6 reps

#6 - Standing Airplane, Field-Goal, Scarecrow, Wings

Airplane (raise arms out to the side, straight, parallel to floor)

 

Field-Goal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s field-goal position.

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward, keep elbows up, rotate back to scarecrow position) 

Rotate both elbows inward trying to touch both elbows together.

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

8 reps total

#7 - Bent Knee Raise on Captains Chair

#8 - Hip (Inner Thigh) Adductions on Mat

Lie down on mat, face up. Life legs straight up as far as you can until vertical. Bring legs apart as far as you can with a 4 second count. Hold the legs apart for an 8 second count. Bring legs back together to the starting position with a 2 second count.

0 pounds x 8 reps (Progress to wearing 1 pound ankle weights on each leg)

 

#9 - Dumbbell Chest Press on Flat Bench

Lie down on flat bench with both feet on floor (for balance). Hold both DB’s above the chest, together.

Lower both DB’s down (4 second count) bringing them slightly apart outside of shoulder width until you feel a stretch across both pec muscles. Hold (8 second count). Ascend back up to starting position (2 second count) bringing both DB’s together but not touching.

(2) 12 pound DB’s x 6 reps

 

#10 - Standing Dumbbell Hammer (palms in) Biceps Curl

 

Stand with feet shoulder width apart, knees slightly bent. Hold both DB’s with your palms in by your side, arms straight and elbows behind your shoulders. Keep elbows behind shoulders throughout. Lift both DB’s straight up (2 second count) and squeeze bicep at top. Hold (8 seconds). Bring both DB’s back down (4 second count) to starting position.

(2) 10 pound DB’s x 6 reps

 

#11 - Cable Tricep Push Down

(use solid angled bar attachment)

Start by positioning cable pulley at top of device. Hold handle with both hands palms down, elbows behind shoulders with forearms parallel to floor. 

Push handle down (2 second count) extending arms totally straight. Ascend back up to starting position (4 second count). Hold (8 second count)

25 pounds x 6 reps

 

#12 - Hyper Extension (use Hyper extension Device)

Position pad according to your height. Quads should be supported on pad, not abs when you start movement. Hold handles on the side of the device until ready. Cross over front of chest with both arms  and lower yourself down (4 second count) toward floor. Ascend back up to starting position (2 second count) and slightly arch back at top of movement. Hold. (8 second count).

0 pounds x 6 reps (Progress to holding a dumbbell. When holding DB, you may extend arms down toward floor and not crossed over chest)

 

#13 - Knee Drops on Mat

Lie down on mat face up, arms straight out to side, both knees in toward chest, feet elevated/parallel to mat. Lower both knees to the left (4 second count down) as far as you can go without touching mat. Hold. (8 seconds). Ascend back up to starting position (2 second count). 

0 pounds x 6 reps each side. (Progress to using 1 pound ankle weights on each leg.

#14 - Vertical Chest Press Machine (Took Picture)

Adjust seat to height that allows the handles to line up between chin and chest nipples

Adjust  range of motion to allow easy grip on handles.

Keep elbows up throughout. 

2 count push

4 count resist

8 count hold (feeling chest)

#15 - Stretch on Dip Device (Took Photo)

Hold top handles. Let body hang engaging lats and shoulders. 

Hold 30 seconds

#16 - Stretch on Dip Device

Hold dip handles with elbows pushed outward. 

Bring chest forward and downward until you feel a stretch across chest.

Hold 30 seconds

#17 - Inner Thigh Stretch

Sit on mat with heels together/knees separated.

Pull heels with bottom of feet together inward toward groin.

Hold and push both knees downward towards mat. 

Hold 30 seconds

WORKOUT #2

Use the following protocol for the exercises listed.

POSITIVELY NEGATIVE set 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.

#1 - Hip Abductor (outer thigh) on Mat {Side Lying}

No weight x 10 reps (Progress to ankle weights)

#2 - Double Leg Bridge (Supine Position) Face up on Mat

25 pound DB x 10 reps

#3 - Incline Bench DB Chest Fly

(2) 10 pound DB's x 10 reps

#4 - Get Up/Push Up on Mat

Regular Speed Protocol

10 reps

#5 - Life Fitness Machine Cable Row

45 pounds x 10 reps

#6 - Standing DB Side Raise

(2) 4 pound DB's x 10 reps

#7 - Standing Barbell Bicep Curl

Load 5 pounds to bar x 10 reps

#8 - Tricep Head Crusher on Flat Bench

Load 5 pounds to bar x 10 reps

#9 - Decline Sit Up (Middle Abs)

Regular Speed Protocol

Cross both arms over chest

No weight x 15 reps (Progress to holding DB)

#10 - Single Leg Lift (Prone Position) Face down on Mat (Low Back)

No weight x 10 reps (Progress to ankle weights)

#11 - Cable Rotation (Obliques)

15 pounds x 15 reps each side

STRETCH

Forward Lunge, Lean, Reach, Twist 

From the lunge position with R. knee touching mat, L. leg out in front, lean forward chest vertical and forward with both arms at your side (hold), reach up and raise arms overhead tilt head backward, slightly arch back (hold), bring left arm inside left thigh, bring right arm up and twist to the right as far as you can (hold). Hold each position 5 seconds x 3 each leg.