Karen P. Training

 

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. 

DAY #1

PERFORM EACH EXERCISE 2X 

 

Stretch #1

Hurdle, Butterfly, Straight Leg, Split

with Resistance Band (located next to the doubles court, band hanging on the wall)

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.

 

Progressive Weight Training

 

Use the following protocol for the progressive weight training exercises, as noted.

 

SIX SHOOTERS - Set is performed at normal speed (2 count push or pull, 4 count resist) rep whereby every sixth rep the lifter performs a six second concentric (push or pull) and a six second eccentric (resist) rep.

Exercise #1

Hip Adductors (Inner Thigh/Low Back/Low Abs)

 

Six Shooter Protocol

Start in a supine (face up) position, legs straight up above chest,arms by your side.

Separate legs as far as you can keeping them straight feeling the inner thigh. Bring legs back together.

 

1 pound ankle weight each leg x 18 repetitions

 

Exercise #2

Superman on Flat Bench (Core/Low Back/Shoulders)

Six Shooter Protocol

Lie down in a prone (face down) position on the flat bench. Straddle the bench with your legs, arms extended out in front of you. Start with both feet and hands touching floor. Raise arms and legs straight up as far as your flexibility and ability allow. Lower back down toward floor without touching.

 

No weight x 12 repetitions (Progress to wearing 1 pound wrist weight  and 1 pound ankle weight when completing/mastering “no weight”.

 

Exercise #3

Bent Knee Raise on Captains Chair {Equipment located next to the treadmill} (Core/Low Abs)

Six Shooter Protocol

Step up on the device using the step rail. Keep back against back rest. Place both elbows on the forearm pad and grab both handles with hands. Step off the step rail and  let both legs hang. Use your upper body strength to support yourself. Bring both knees up to chest level then extend back down fully extended.

 

No weight x 12 repetitions (Progress to wearing 1 pound ankle weight each leg)

 

Exercise #4

Knee Drop on Mat (Core/Obliques)

Six Shooter Protocol

Lie on mat supine (face up) position.

Arms out to the side, knees together and positioned into chest, feet together and elevated above knees. Start with knees and feet on the right side, touching mat. While keeping both knees and feet together, raise

legs up to the center position (center meaning knees are positioned above chest. Descend down toward mat without touching.

18 repetitions each side. (Progress to wearing 1 pound ankle weights on each leg when ready) 

 

Exercise #5

TRX

Inverted Row (S) Face wall/mirror inverted (hanging up) at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles palms down, pull yourself up (slow controlled) toward the ceiling/wall keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top, descend back down to the starting position extending your arms straight on each rep and turning the handles back to palm down position on each rep. Muscles worked upper back, biceps, core, shoulders. 

18 reps (Progress to more resistance by moving feet closer to wall

 

Stretch #2

 

Hamstring Stretch/Inner/Outer Thigh Stretch with Resistance Band

Lie on floor (Supine Position-Face up) with green 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.

 

Stretch #3

Cat Stretch

Start on mat face down on both hands and kneeling on both knees. Keep arms straight. Arch back. Hold 30 seconds. Hump/round your back and lower your glutes down to your heels. Reach out in front with your arms, tuck your head down. Hold 30 seconds. Rise back up to straight arm/arched back position.

DAY #2 (PERFORM EACH EXERCISE 2X)

Stretch #1

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)

 

Progressive Weight Training

 

Use the following protocol for the progressive weight training exercises, as noted.

 

SIX SHOOTERS - Set is performed at normal speed (2 count push or pull, 4 count resist) rep whereby every sixth rep the lifter performs a six second concentric (push or pull) and a six second eccentric (resist) rep.

 

Exercise #1

Hip Abductors (Outer Thigh/Glutes)

 

Six Shooter Protocol

Start in a side lying position, top leg straight bottom leg bent

Raise top leg up as far as your flexibility allows. Lower back down to  the start position without touching other leg.

1 pound ankle weight each leg x 18 repetitions each leg

Exercise #2

Back Extension on Hyper Extension Device {located next to the Decline Sit Up Bench} (Core/Low Back/Hamstrings/Glutes)

Six Shooter Protocol

Adjust the pad so your thighs are supported and you are able to bend your body forward. Position body face down. Step on lower foot base resting both ankles on the green pads.  Rest both thighs on upper pad. Hold the handles. Place both arms crossed over chest. Lower you body down toward the floor as far as your flexibility allows. Ascend back up until you back is slightly arched.

No weight x 12 reps 

Exercise #3

Straight Leg Lift on Captains Chair {Equipment located next to the treadmill} (Core/Low Abs/Hip Flexors)

Six Shooter Protocol

Step up on the device using the rail at the bottom of device. Keep back against back rest. Place both elbows on the forearm pad and grab both handles with hands. Step off the step rail and  let both legs hang. Use your upper body strength to support yourself. Bring both legs straight up as far as you can without bending legs. Lower both legs back down to fully extended position.

No weight x 12 repetitions (Progress to wearing 1 pound ankle weight each leg)

 

Exercise #4

Side Plank Hold(Core/Obliques/Shoulders)

Lie on mat right side lying position with your right forearm supporting your body. Keep both legs straight, stack both feet on top of each other. Lift hips up. Your body is now supported on your right forearm and right foot. Hold 30 seconds. Switch. Increase in time until reaching 60 seconds each side.

Exercise #5

Life Fitness Machine Chest Press (located on the first floor next to the water fountain)

Adjust seat so handles are lined up with your upper chest.

Adjust range of motion lever to 2nd hole. Keep elbows raised when performing your repetitions. Do not arch back.

25 pounds x 12 reps

 

Stretch #2

Floor Bridge Knee Hug/Bridge Straight Leg

Start face up on mat with legs bent and both feet on the mat. Push off both heels raising hips up to a bridge position. Bring/pull/hug  right knee in toward chest, hold 5 seconds. Release and touch hips and right heel to 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, repeat. 

3 repetitions. Switch.

Stretch #3

Walking Inch Worms

Start in a front plank position, straight arms and body straight from neck to ankle. Keep legs straight and arms straight shoulder width apart. Take small 1 inch steps with each foot alternating steps toward your hands. When you reach the point where you cannot perform any more steps without bending legs, stop. Walk hands forward with small hand steps until you are in the original starting/front plank position. 5 reps

DAY 3 (PERFORM EACH EXERCISE 2X)

Stretch #1

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.

Exercise #1

Single Leg Bridge

Six Shooter Protocol

No weight x 18 reps each leg

Exercise #2

Leg Kick Back

Six Shoter Protocol Protocol

(2) ankle weights each leg x 18 reps each leg

Exercise #3

TRX

Single Leg Squat Pull In

Regular Speed Protocol

(Short strap adjustment). Face wall. Balance on right leg with foot flat on floor, left leg straight and elevated out in front.  Center both handles around right leg/foot. Lower/squat down toward floor (careful not to hyper extend knee) extending arms until straight. Push off right leg to a fully standing position while keeping left leg elevated. You may use upper body to assist with the movement up. Push down on both handles at top of movement to finish rep. Switch legs. 12 REPS each leg

Exercise #4

Standing Dumbbell Hammer Curl

Six Shooter Protocol

(2) 10 pound DB's x 12 reps

Exercise #5

Life Fitness Machine Cable Push Down

Use angled bar attachment

22.5 pounds x 12 reps

Exercise #6

Standing Dumbbell Side Raise

(2) 3 pound DB's x 12 reps

Stretch #2

Standing Airplane, Field-Goal, Scarecrow, Wings 

(Slow controlled movements, Feet shoulder width apart throughout)

 

Airplane - raise arms out to the side, straight, parallel to floor

 

Field-Goal (Keep arms straight throughout) Bring arms straight back behind yourself, then sweep down by your side and raise all the way up to a referee’s field-goal position (Straight up in the air above head, arms by your ears).

 

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

 

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

 

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

 

8 repetitions (You may use light hand weights or DB’s to perform or you may perform with no weight and hold palms out throughout)