Fred H. Training

 

Strength Training Overload Protocols

Resistance Guidelines

 

Strength Training: The Right Way

The goal of my strength training program will be to develop overall muscular strength potentials that are 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.

 

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.

 

 

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

 

DAY #1

Warmup

Monster Kick 

Raise/Swing right leg as high as you can straight out in front of your body keeping leg straight. Swing/Windmill right arm at the same time you are raising your right leg and touch the right hand to the right foot while your right leg is still elevated. 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

 

Stretching

 

Hurdle, Butterfly, Straight Leg, Split

with Resistance Band

Hold each position 30 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 right thigh. Reach out and let band pull you forward. Try and touch right toe with both hands holding the band handles while you are pulled forward. 

 

Note: If not using a band, just reach out and touch your right toe with both hands. Switch.

 

Butterfly. While still grasping band handles and 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 letting the band pull you forward. 

 

Note: if not using band just reach out with both hands over both feet while driving both knees to floor.

 

Straight Leg. While still grasping band handles and seated on the floor, extend both legs straight out in front of you on mat, toes pointed up. Let the band pull you forward and reach out and touch both toes with both hands holding band handles. 

Note: if not using band, just reach out to touch toes without band.

 

Split. While still grasping band handles and seated on mat, separate both legs as far as you can. Let the band pull your body forward. 

Note: If not using band, reach out and touch each toe with each hand without bending legs.

 

Resistance Weight Training

 

Use the following protocols for the exercises listed. 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 on days off. Cardio (THOUGH NOT NECESSARY FOR WEIGHT LOSS) may be performed “after” strength training and/or on off days. 

 

FAB Fives- Single Set whereby each rep is performed by using a 15 second cadence (5 second concentric lifting/5 second hold in the fully contracted position/5 second eccentric lowering)

 

Exercise #1 - Life Fitness Machine Leg Curl

{Hamstrings}

Adjust seat accordingly.

1 - Back rest

2 - Ankle roller

3 - Thigh Pad (Should be placed above knee cap, not on knee cap)

Holding all the way in.

50 pounds x 8 reps

 

Exercise #1A

Life Fitness Machine Leg Extension

{Quadriceps}

Adjust seat accordingly

1 - Back rest (line up red dot to knee)

2 - Ankle roller

Hold weight all the way up.

Descend back down to 1/2 inch above weight stack

45 pounds x 8 reps

Exercise #2 - Life Fitness Machine Chest Press

{Chest}

Adjust seat accordingly.

1 - Seat should be adjusted so handles are between chin and upper chest when performing movement.

2 - Range of motion adjustment should be made so your not confined in the machine when you grab the handles and start your set.

Holding all the way back.

25 + 7.5 POUND ADD ON WEIGHT pounds x 6 reps

Exercise #2A - TRX Chest Press

20 reps

 

Exercise #2B - Chest Press on Smith Machine Bar

10-8-6-8-10

Lower the bar for 10 reps

Lower the bar for 8 reps

Lower the bar for 6 reps

Raise the bar for 8 reps

Raise the bar for 10 reps

Exercise #3 - Life Fitness Machine Pull Down

{Upper Back}

Adjust roller pad for knees accordingly.

1 - Roller pad should be tight against knees when starting movement.

Use wide overhand grip on the bar.

Holding at chin.

60 pounds x 6 reps

Exercise #3A - Life Fitness Cable Row

{Upper Back}

10-8-6-8-10 Regular Speed

45 x 10

50 x 8

55 x 6

50 x 8

45 x 10

Exercise #3B - Life Fitness Cable Row

Fab Five Protocol

50 pounds x 6 reps

 

Exercise #4 - Life Fitness Machine Shoulder Press

{Shoulders}

Adjust seat accordingly.

1 - Seat should be positioned so you are able to grabs handles without being confined and so the weight does not touch the stack when performing movement.

2 - Use front handles.

3 - Do not come pass ear level when performing resistance reps.

10 pounds x 6 reps

Exercise #4A - Standing DB Side Raise

{Shoulders}

Fab Five Protocol

5 pound DB x 6 reps

 

Stretch

Karaoke (Standing)

Start in standing position with feet shoulder width apart, arms straight out to the side, parallel to the floor, palms down (this arm position is called the Airplane position). 

 

Step and bring right foot/leg behind the left foot/leg. (lean to the left with right arm crossing over your head pushing to the left) and left arm across front of your body (pushing to the right). Push right hip out to the right (stretching obliques), hold 5 seconds. 

 

Bring arms back out to the Airplane position, hold 15 seconds. Reach down toward toes with both hands keeping both legs straight (stretching hamstrings), hold 15 seconds. Rise back up to Airplane position and bring legs/feet back to the starting position (shoulder width apart). (Switch)

DAY 2

WARMUP

Standing High Knee/Butt Kick

Kick/Lift Right knee up towards chest while you swing left arm up. Bring Right foot down  stepping on floor then kick Left foot back and up towards glute (Butt Kick) while you swing right arm up. Alternate back and forth (Right High Knee, Left Butt Kick)

15 repetitions (Switch to Left High Knee, Right Butt Kick) 

STRETCHING

Standing Toe Swipes

Step forward, bring R. leg forward and out to the right slightly with toe pointed up and foot resting on heel. Keep leg straight. Bend left leg and reach down toward floor with both arms behind right knee leg and try to touch floor. Bring both arms forward and try swipe on the outside of the right foot. 10 repetitions. Switch

RESISTANCE WEIGHT TRAINING

Exercise #5 - Standing Dumbbell (DB) Bicep Curl

Stand with feet shoulder width apart.

Hold both DB's by your side, palms facing in toward your torso.

Raise both DB's up until your forearms are parallel to the floor. This is the position you will hold for a five count.

Make sure when lifting DB's, you keep both elbows at your side and not let them come forward.

(2) 12 pound DB's x 6 reps

Exercise #5A - Standing DB Curl

R, L, Both Add a rep to each rep, Regular Speed Protocol

10 pound DB's x 6 reps

Exercise #6 - Life Fitness Machine Triceps Cable Push Down

Adjust one cable pulley attachment to the highest position.

Attach the angled bar.

Start with both feet at shoulder width.

Grab handle with both hands palms down.

Make sure both elbows are at your side and not let them come forward.

Push handle all the way until both arms are fully extended.

Bring handle back until both forearms are parallel to floor.

This is the position you will hold the weight for a five count.

25 pounds x 6 reps

Exercise #6A - Bench Dips

25 reps

Exercise #7 - Decline Sit Up on the Decline Bench (Abs)

Cross both arms over front of chest.

Descend back until half way back on bench.

Hold

5 POUND DB x 6 reps

Exercise #7A - Three Position Crunch on mat

15 reps Right elbow to Left knee

15 reps Left elbow to Right knee

15 reps Both elbows to Both knees

Exercise #8 - Hyper Extensions (Lower Back)

Adjust pad so both thighs are positioned comfortably when facing down.

Cross both arms over front of chest.

Descend down toward floor as far as you can.

Rise back up until you slightly arch your back.

Hold.

5 pound DB x 6 reps

Exercise #9 - Side Pull on Hyper Extension Device

Adjust pad to a height so you are supported when facing sideways on the device.

Stack both feet. 

Keep both legs straight.

Keep one arm suspended over the device.

Keep the other arm by your side.

Lower your body down toward floor.

Rise back up and try to touch your knee with your hand while keeping both legs straight.

Hold

Keep body straight throughout.

5 pound DB x 6 reps each side

Exercise #9A - Knee Drops on mat

15 reps each side

STRETCHING

Hamstring Stretch/Inner/Outer 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 keeping both shoulders on the mat and hold for 30 seconds.

 

Then pull band with right leg to the left side down toward floor keeping both shoulders on the mat and hold for 30 seconds. Switch to left leg.