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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.


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 on days off. Cardio (THOUGH NOT NECESSARY FOR WEIGHT LOSS) may be performed “after” strength training and/or on off days. 


Progressive Weight Training

Regular Speed Controlled Reps



Single Leg Bridge 

No weight x 20 reps each leg (Progress to wearing ankle weights)


Hip Adductors (Inner Thigh)

No weight x 20 reps (Progress to wearing ankle weights)


Hip Abductors (Outer Thigh)

No weight x 20 reps each leg (Progress to wearing ankle weights)



Dumbbell Press on Flat Bench

Patty (2) 10 pound DB’s x 20

Jim (2) 25 pound DB’s x 20 reps


Dumbbell Fly on Flat Bench

Patty (2) 7 pound DB’s x 20 reps

Jim (2) 15 pound Db’s x 20 reps


Pushups to failure (On your toes)


Upper Back

Cable Pull Down Machine (Wide grip on bar attachment)

Patty 3 plates x 20 reps

Jim 6 plates x 20 reps


Dumbbell Row on Flat Bench

Patty (1) 10 pound DB x 20 reps each side

Jim (1) 25 pound DB x 20 reps each side


Dumbbell Pullover on Flat Bench

Patty (1) 10 pound DB x 20 reps

Jim (1) 25 pound DB x 20 reps




Rotator Cuff Rotations on Floor Face Up

10/10’s Protocol

Ten second slow count each way


Patty (2) 3 pound DB’s x 10 reps

Jim (2) 6 pound DB’s x 10 reps


Cable Internal Rotation for Rotator Cuff (use the Multi Purpose Cable Device in the corner to the right of the door entrance)

Crazy 8 Protocol (2 count push, 8 count hold, 4 count resist)

Keep elbow tucked/tight to your torso.

Patty 1 plate x 6 reps each arm

Jim 2 plates x 6 reps each arm



Incline Dumbbell Barbell Curl (position body face down on incline bench)

6 count hold/fully engaged, 6 count rest/extend Protocol

Patty 20 pound Barbell x 10

Jim 30 pound Barbell x 10

right into 


20 standing curls with the same weight




Head Crusher on Flat Bench

6 count hold/above forehead, 6 count rest/extend arms straight above chest.


Patty 20 pound Barbell x 10 reps

Jim 30 pound Barbell x 10 reps


right into 


20 regular speed head crushers with same weight



Crunches with weighted ball and legs in the air. Bring ball behind legs.

Patty Silver Ball x 24

Jim Black Ball x 24 


Three Position Crunch on Floor

Opposite elbow to opposite knee

Tap Knee 2x x 10 each leg

Tap both elbows to both knees 2x x 10


Low Back

From Cat Stretch Position

Reach and Extend x 15 each side



Knee Drops

Feet have to be elevated higher than your knees

15 reps each way

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