DAVID R. TRAINING

Strength Training Overload Protocols

Resistance Guidelines

Strength Training: The Right Way

The goal of your 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.

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.

Weight train a minimum 3x per week 60-90 minutes. Rest 1 day in between muscle groups worked. Allow ample time to rest and recover between workouts. You should change your workout every 6-8 weeks to prevent overtraining and monotony.

WORKOUT DAY #1

CHEST, BICEPS, ABDOMINALS

Use the following protocols for the exercises listed unless noted otherwise. You may perform the exercises in the order listed. The exercises highlighted in green are the protocols you completed with me and can perform on your own.

Remember to keep back straight (do not arch) on all movements when you are lying down or supported on a back rest.

SIX SHOOTERS Set is performed at normal rep (2 count push or pull, 4 count resist) whereby every sixth rep the lifter performs a six second concentric (push or pull)/six second eccentric (resist) rep. Upper torso 10-12 reps, lower torso, 16-18 reps.

Chest

Exercise #1

Smith Machine Flat Chest Press

Muscles worked: Pecs (major), Triceps, Abs, Shoulders (secondary)

Use the line on the bar to space hands. Wide place index finger to start. This is the most difficult push point. Narrow is small finger on line. Use this for heavier load. Keep elbows back throughout. Bar should land just above chest, no lower than nipples.

(Six Shooter Protocol)

Load 40 pounds to bar (bar is 25 pounds) x 12 reps

Exercise #2

Flat Bench DB Fly

Muscles worked: Pecs (major), Serratus, Abs, Shoulders (secondary)

Keep elbows locked in the bent position. Do not bring DB’s past your body at bottom of movement.

12 pound DB’s x 12 REPS

Exercise #3

Flat Bench DB Press

Muscles worked: Pecs (major), Triceps, Abs, Shoulders (secondary)

Bring DB’s wide at bottom of movement. Bring DB’s together at top of movement.

(Six Shooter Protocol)

20 pound DB’s x 12 reps

Exercise #4

Dips

Muscles worked: Pecs (major), triceps, shoulders (secondary)

Keep elbows out, lean slightly forward if you do not feel resistance in the pecs. Progress to ankle weights.

(Manual Speed Protocol)

70 pounds x 15 reps

Exercise #5

Standing Cable Fly (use multi purpose cable device)

Muscles worked: Pecs (major), Shoulders, Core (if feet are together) secondary.

Keep elbows locked in the bent position. Keep hands out in front of pecs when bringing handles together. Do not go past body on resistance rep. (too much rotator cuff, not good)

20 pounds x 12 REPS

Biceps

Exercise #1

Standing (E-Z Curl Bar) Bicep Curl

Muscles worked: Biceps (major), Core, shoulders (secondary)

Keep elbows back throughout, full extension at bottom of movement on each rep, squeeze bicep at top of movement each rep.

(Six Shooter Protocol)

Load 10 pounds to bar x 12 reps

Exercise #2

Standing DB Bicep Curl

Muscles worked: Biceps (major), Core, Shoulders (secondary)

Hold DB’s palms in and twist both DB's at top of movement, palms up.

Keep elbows back throughout, full extension at bottom of movement on each rep, squeeze bicep at top of movement each rep.

15 pound DB’s x 12 REPS

Exercise #3

Incline Bench DB Curl

Muscles Worked: Biceps (major), Core, Shoulders (secondary)

Position Bench 45 degrees. Extend arms fully each time at bottom of movement. Keep elbows back throughout.

(Six Shooter Protocol)

12 pound DB’s x 12 reps

Exercise #4

Concentration Single Arm DB Curl on flat bench

Muscles worked: Biceps

Sit on flat bench, Hold right arm between shoulder and elbow inside of right thigh. Full extension throughout, squeeze bicep at top of movement each rep.

(10-8-6-8-10 Protocol)

8 pound DB x 10 reps

10 pound DB x 8 reps

12 pound DB x 6 reps

10 pound DB x 8 reps

8 pound DB x 10 reps

Abs

Exercise #1

Captains Chair Exercises

Muscles worked: Low Abdominal (major), Middle Abs, Triceps, Shoulders, Low Back (secondary)

(Manual Speed Protocol)

Bent Knee Raise x 12 reps (Hold 12th rep all the way up for a 12 second count.

Kickouts x 15 reps

Half Lifts x 15 reps

Progress to holding dumbbell between feet or use ankle weights

Exercise #2

Floor/Mat Ab Exercises

Muscles worked: Low Abdominal (major), Low Back (secondary)

(Manual Speed Protocol)

Single Leg Alternating Lifts x 12 reps each way (Hold the 12th rep with both legs 6 inches off floor for a 12 second count)

Crossover Alternating Sizzors x 12 reps each way (Hold the 12th rep with both legs 6 inches off floor for a 12 second count)

Exercise #3

Overhead Chest Press Sit-up/Side to Side

Muscles worked: Middle Abdominal (major) Shoulders, Triceps, Chest, Low Back, Obliques (secondary)

Lie Back on mat face up. Hold DB (not touching mat) behind your head, arms straight. Bend both legs, keep both feet flat on floor/mat. Bring DB over your head to just above chest. Push DB straight up and sit up at the same time. bring DB to waist. Lift both feet. Twist upper torso with DB (touch floor/mat with DB with each twist. Bring DB back to chest level, lower feet to floor and proceed back to start position with DB behind your head.

(Manual Speed Protocol)

12 pound DB x 10 reps

Exercise #4

Icemans

Muscles Worked: Core (major), Shoulders (secondary)

Start out in a front plank position with DB between forearms. Keep feet shoulder width apart. Lift DB with right arm and extend it out to the right side fully extending arm. Bring it back to between forearms and repeat movement on left side.

(Manual Speed Protocol)

5 pound DB x 10 reps each side

Exercise #5

Stir the Pot

Muscles worked: Core (major), Shoulders, Triceps, Glutes (secondary)

Start kneeling on mat. Place both hands on top of swiss ball. Push ball forward on floor/mat while lowering body. Keep arms straight and body straight from shoulders to ankles. Do not keep butt in air.

Rotate swiss ball on mat clockwise for 10 reps, then switching counter clockwise for 10 reps.

Stretch

Cat Stretch/Reach and Extend

Start on mat face down on both hands and kneeling on both knees. Keep arms straight. Arch back. Hold 30 seconds. Reach with right arm underneath left arm close to the floor as far as you can reach to the left. Bring right arm back while placing right hand behind head while twisting right elbow upward.

10 reps. Switch

Glute/Outer Thigh Stretch against wall

Sit with hips against wall. Rotate and lift legs straight up wall. Bend right leg, and place right foot bottom against wall while lifting hips. Cross left ankle over right knee. Push left knee toward wall and lower hips. Hold 30 seconds. Switch.

WORKOUT DAY #2

LEGS, TRICEPS, OBLIQUES

Legs

The following is the protocol you can use for the exercises listed, unless otherwise noted. The exercises highlighted in green are the protocols you completed with me and can perform on your own.

Exercise #1-Life Fitness Machine Leg Press (shoulder width feet placement, push off whole foot, keep knees in line with shoulders)

50 pounds x 18 reps

Exercise #2-Flex Machine Leg Extension

45 pounds x 18 reps

Exercise #3- Flex Machine Leg Curl

55 pounds x 18 reps

Triceps

Exercise #4-Barbell Head Crusher (narrow grip, keep elbows together and arm straight from elbow to shoulder)

Load 5 pounds to bar x 12 reps

Exercise #5-Cable Push Down (use angled bar attachment, keep elbows back, extend arms all the waty down, back to forearms parallel to floor)

25 pounds x 12 reps

Exercise #6-Flex Machine Dip

100 pounds x 12 reps

Obliques

The following is the protocol you can use for the Side Lift exercise listed.

Exercise #7-Side Lift (Machine located 2nd floor)

0# x 12 reps

Exercise #8-Hip Raises on Mat

Keep elbow directly below shoulder, do not touch floor on resistance rep, keep both feet stacked, both legs straight, opposing arm in the air.

0 pounds x 6 reps (Goal 12 reps)

Exercise #9-Cable Rotation with Swiss Ball

Place green swiss ball at chest level, adjust pulley system waist height, reach around front of ball keeping arms in line with pulley system.

12.5 pounds x 12 reps

Stretches

Standing Knee Hug/Opposite Ankle Grab x 5 each side

Right Knee Hug/Left Ankle Grab

Balance on left leg, grab right knee and pull up to chest, hold 5 seconds, release, balance on right leg, grab left ankle, pull ankle up to glute keeping knees together (hold 5 seconds). Switch

3 each side

Bridge Knee Hug/Bridge Straight Leg x 3 each side

Floor Bridge Knee Hug/Bridge Straight Leg

Start face up on mat, bridge lifting hips off mat by pushing off both heels, bring right knee in toward chest, hold 5 seconds. Release and touch hips to the floor. Bridge again lifting both hips, lift right leg up to straight position and pull in toward chest, pull with one hand above knee and with the other hand push below the knee (object is to get leg as straight as possible). Hold 5 seconds, release touch and switch. After two repetitions, perform the last set by lowering the opposing leg you are stretching to get more hamstring flexibility.

3 each side.

Standing Caraoke x 3 each side

Karaoke (standing)

Start with hands out to the side (Airplane position), feet shoulder width apart, Bring right foot behind the left foot (lean to the left with right arm overhead pushing left and left arm across front of waist pushing right, push right hip out to the right, hold 5 seconds) back to Airplane position, touch toes (hold for 5 seconds) Repeat other side.

3 each side.

WORKOUT DAY #3

UPPER BACK, SHOULDERS, LOWER BACK

Use the following protocols for the exercises listed unless noted otherwise. You may perform the exercises in the order listed. Remember to keep back straight (do not arch) on all movements when you are lying down or supported on a back rest.

Exercise #1-Life Fitness Machine Pull Down

WIDE OVERHAND GRIP ON BAR

Bring bar down in front to chin level.

Do not move head/chin over top of bar.

On the resistance rep, Both arms are Fully Stretched/Extended on each rep

60 pounds x 12 reps

Exercise #2-Life Fitness Machine SHOULDER PRESS

Use front handles. Do not bring weight down past ear level on each rep

30 pounds x 12 reps

Exercise #3-Hyper Extension on Hyper Extension Device

Face down, adjust pad height so quads are holding your body on device.

Cross both arms over chest throughout.

Arch back at top of movement to get full benefit of exercise.

Progress to holding a dumbbell with arms extended toward floor.

0 pounds x 12 reps

Exercise #4-Life Fitness Machine Cable Row

Keep back vertical. Bring handle in towards sternum.

50 pounds x 12 reps

Exercise #5-Standing DB Side Raise

Bring arms out to the side up to ear level. Keep straight.

(2) 6 pound DB's x 12 reps

Exercise #6-TRX Standing Roll Out

Standing Roll Out (L) Face forward 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

Exercise #7-Dumbbell Pullover on Flat Bench

Lie down on flat bench, face up, feet on floor. Hold DB above chest with both hands palms up elbows slightly bent, leaving DB vertical. Lower DB behind your head keeping elbows locked in the bent position. You should feel a stretch across both lats and abs. Return to starting position.

15 pound DB x 12 reps

Exercise #8-Airplane, Fieldgoal, Scarecrow, Wings

Manual Speed (slow and controlled) Protocol

Standing

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 (Bring both elbows together, touching. Rotate back to scarecrow position)

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

Bring arms straight out to the side and lower to starting position (both arms by your side)

(2) 5 pound DB's x 6 reps

Exercise #9-Single Leg Lift (Prone Position) Face down on Mat

Point R. Toe

Lift Leg straight up as far as you can, keep straight throughout.

Do not touch floor until completed.

Lower back down

No weight x 12 reps (Progress to wearing ankle weights

Exercise #10-Supermans

No weight x 12 reps

Exercise #11

Similar to Day #2, Exercise #8 (The difference is you are pressing a DB overhead while holding yourself elevated)

Shoulder and Core

Hip Raise/DB Shoulder Press on Mat

Side Lying Position on mat

R. Side down, elbow directly below shoulder support on forearm.

Both Feet stacked, legs straight

Hold DB with left hand

Raise hips off mat and lift DB up to left shoulder

Press DB overhead

Lower DB back down to left shoulder

Lower hips and DB back down to mat

8 pound DB x 10 reps each side.

WORKOUT #4 - DYNAMIC STRETCHING

You may perform this workout on Day #4 of training or you may incorporate any 5 of these stretches into your workout on Day's 1 through 3.

Dynamic Stretching

#1-Standing Right High Knee (left arm swing)/Left Butt Kick (right arm swing)

15 each leg (Switch)

#2-Forward Lunge Lean/Twist/Reach

Hold each position 5 seconds

From the lunge position. Right knee on mat, left leg out in front. Arms by your side.

(Push chest forward & lean forward, hold five seconds, push off left foot, bring body backwards, lift both arms overhead and look back and arch back, hold 5 seconds. Bring left arm on inside of left thigh, bring right arm up and twist to the right, hold 5 seconds.

5 each leg

#3-Backward Lunge lean

5 each leg

#4-Karaoke (standing)

Start with hands out to the side (Airplane position), feet shoulder width apart, Bring right foot behind the left foot (lean to the left with right arm overhead and left arm across front of waist pushing right hip out to the right, hold 5 seconds) back to Airplane position (arms out to the side), reach down to touch toes, legs straight (hold for 5 seconds) Repeat other side.

3 each side.

#5-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)

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

8 reps

Try movement with palms out.

#6-Right Knee Hug/Left Ankle Grab

Balance on left leg, grab right knee and pull up to chest, hold 5 seconds, release, balance on right leg, grab left ankle, pull ankle up to glute keeping knees together (hold 5 seconds). Switch

3 each side

#7-Standing Single Leg Swing

Start by balancing on right leg (keep straight). Lean upper body forward while extending right arm (keep straight) out in front until parallel to floor while lifting left leg (keep straight) and left arm behind you together until parallel to floor while lowering the upper body in the direction of the floor. Keep head up. Hold for 5 seconds at the highest peak (front arm and back leg and arm) of the movement. Return slowly to start position, switch. You may use a railing or support to hold on to until you get the movement perfected.

3 each side

#8-Standing Toe Swipes - step forward with right leg, keep leg straight, point right toe up, bend left leg, reach down with both arms around right leg and try to touch floor, swipe the right foot. 10 reps each leg

#9-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 leg straight and on the floor. Lower (15 second count down) the right leg down aiming toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch.

3 reps each side

#10-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 30 seconds. Switch.

3 reps each side

#11-Floor Bridge Knee Hug/Bridge Straight Leg

3 each side.

#12-Walking Inch Worms

Start in a front plank position. Keep legs straight and arms straight shoulder width apart. Walk feet (keep straight) up to hands using 1 inch steps. When you reach the point where you cannot perform any more without bending legs, stop. Walk hands forward all the way to the original plank position. 5 reps

#13-Hurdle, Butterfly, Straight Leg, Split

with or without Resistance Band

Hold each position 5 seconds.

Before sitting on mat, grab both handles of the band you will use to stretch with. Band should be secure to wall or solid fixture. Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands using the band to pull you forward. If not using a band, just reach out and touch your tight toe with both hands.

Do the same for the left leg.

Butterfly. Seated on mat, Bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet. Use band to pull you forward or if not using band just reach out with both hands over both feet.

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands. Use band to pull you forward ot just reach out without band.

Split. Seated on mat, separate both legs as far as you can, reach out and touch each toe with each hand without band or reach out in front with both arms as far as you can with band until you feel inner thigh and hamstring stretch.

#14-Monster Kick. Kick right leg as high as you can straight out in front keeping leg straight. Swing right arm at the same time as the right leg and touch right foot with right hand. Repeat with right leg/left arm. Repeat with right leg/ both arms.

Switch to Left Leg, left arm. Left leg right arm. Left Leg both arms.

5 reps each side

#15-Figure 4-Stand/Balance on left leg, cross right ankle over left knee. Keep arms straight out to side, ear level. Bend Left leg as far as you can lowering to floor and hold 10 second count. Reach down with left hand and grasp right foot. Ascend back up and lift right foot up as high as you can. Right foot should be even or above right knee. Hold 10 second count. You may use right hand to balance, otherwise movement should be performed free standing. Switch.

#16 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.

#17 Lateral Lunge-Step out/lunge to the right side with left leg straight. Shift body in the opposite direction by lunging to the left side with right leg straight. Bring left leg back to center. Use all arm positions for each of the 5 reps. (Arms crossed, Fieldgoal, Scarecrow, Airplane, Wings)

#18 Hip Stretch #1-Sit on mat, right leg straight and out in front. Lift left ankle over right knee. Pull left knee into right shoulder. Hold 30 seconds. Switch.

#19 Hip Stretch #2-Sit on mat. Bend right leg and bring right foot in towards groin. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor. Hold 30 seconds. Switch.

#20 Horse Kicks-Face down on mat, arms straight, kneel on mat. Lift right leg and bring hip around to the right. Change/Reverse direction and go back to the start position with another hip around movement. Bring right knee into chest. Kick back right leg and push off left leg to elevate right leg in air. Hold 5 seconds. 3 reps each side.

#21-Knee to Chest/Knee to Elbow/Hip Around

Stand with feet shoulder width apart, arms out to the side, straight at ear level. Lift Right Leg and Bring Right Knee into Chest, lower Right Leg. Lift Right Leg and Bring Right Knee out to touch Right Elbow (keep arms straight, do not lower). Lower Right Leg. Lift Right Leg and bring Bring Hip/Knee Around the right side of your body and touch floor with your right foot behind yourself and to the right. Lift right leg back to start position. 5 times. Switch Legs

#22- Hacky Sack

Stand with feet shoulder width apart, knees slightly bent.

Right Leg

Front position. Bend right leg and bring right foot up to left hand (do not reach down), touch left hand.

Rear position 1. Bend right leg back and kick right foot out to the right and touch right hand (do not reach down) outside and to the right of your body.

Rear position 2. Bend right leg back and kick right foot in and to the left and touch left hand (do not reach down) behind your body.

Left Leg

Front position. Bend left leg and bring left foot up to right hand (do not reach down), touch right hand.

Rear position 1. Bend left leg back and kick left foot out to the left and touch left hand (do not reach down) outside and to the left of your body.

Rear position 2. Bend left leg back and kick left foot in and to the right and touch right hand (do not reach down) behind your body.

#23 - IT Band Stretch

Lie down on mat side lying on right side. Grab left ankle (not foot) with left hand and pull in towards left glute. Lift left knee up then touch left foot to floor behind your right leg. Lift your right leg and place right foot/ankle on top of left knee. Push down towards floor. Hold 30 seconds. Switch.

#24 - Calf Stretch

#25 - Achilles Stretch

#26 - Hamstring Stretch/Inner Thigh Stretch with Resistance Band

Lie on floor (Supine Position-Face up) with band around waist. Place right foot inside of band and raise leg straight up off floor while keeping other leg on floor. Pull band/right leg in toward your chest. Both legs remain straight throughout stretch. Hold 30 seconds.

Then pull band with right leg to the right side down toward floor and hold for 30 seconds.

#27 - Quad Stretch with Resistance Band

Lie down on mat (Prone Position - Face down). Bend right leg 90 degrees. Keep left leg straight. Place band around right foot. Reach back over your body and grab band pulling it over your head while stretching quad. Hold 30 seconds. Switch.

#28 - Cat Stretch/Reach and Extend

10 reps. Switch

#29 - Glute/Outer Thigh Stretch against wall

#30 - Low Back/Hip/Oblique Stretch

Lie down on mat in the Supine (face up) position. Place arms out to the side, palms down. Keep both legs bent with both feet on top of mat, bottom of feet down. Bring both knees down to the right side keeping both feet stacked on top of each other. Touch bottom knee to mat, keep both knees together and keep shoulders on mat.

Hold 30 seconds. Switch

#31 - TRX Rotation

Stand away from wall holding TRX handles with arms extended out 180 degrees apart. No slack in TRX Strap

Position Right foot out in front, toe pointed forward.

Position left foot back and behind your body, toe pointed forward.

Rotate arms (keeping them evenly separated)as far as you can both directions.

8 reps each way