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Strength Training Overload Protocols

Resistance Guidelines

Strength Training: The Right Way

The goal of this 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.


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


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 or days off. Cardio may be performed “after” strength training and/or on off days. 



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. Upper torso 10-12 reps, lower torso, 16-18 reps.

FOUR BY FOURS 4 Sets performed consecutively whereby the 1st and 4th sets are performed bilaterally (Both at one time) and the 2nd and 3rd sets are performed iso-laterally (4 w/ one limb then 4 w/other. Upper and lower torso 14-16 reps.

October 8, 2021


Band Supine Scorpions 
Outer Thigh 
Low Back

Prone Scorpions 

TRX Standing Roll Out 
TRX Windmill 


Belt Split Squat

Six Shooter Protocol
10 pounds x 18 reps

Leg Press (3 - Feet together, wide & shoulder width)

Six Shooter Protocol
90 pounds x 18 reps

Flat Bench Chest Press 

Six Shooter Protocol
85 pounds x 12 reps

Pull down (Lats)

Tsunami Bar - Wide Grip

Six Shooter Protocol
60 pounds x 12 reps

Hurricane  Machine Chest Press

Four by Four Protocol (starting weight approximately 55 pounds)
No weight  x 16 reps

Cable High row (Upper Back)

Four by Four Protocol
140 pounds x 16 reps

Bottom Position Get up (Abs)

Regular Speed Protocol
15 pound KB x 15 reps each side


Roman  Chair Sit Ups (Abs)

Six Shooter Protocol

14 pound Medicine Ball x 12 reps

October 15, 2021
Notes: If you get to the gym early, perform your stretches and warmup so you are ready to weight train. Here are the stretches you executed with me.


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 the right leg up and across your body aiming it toward the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds.

3 repetitions. Switch

20/25 pound KB
Double vertical clean, overhead push press
See instructional video.

Fab 5 protocol 

FAB Fives- Single set whereby each rep is performed by using a 15 second cadence (5 sec concentric lifting/5 second hold in the fully contracted position/5 second eccentric lowering) Upper torso 4-6 reps, Lower torso 5-7 reps.

Swiss Bar Chest Press 

68x6 right into
Perfect push up x 20 reps right into 

TRX Chest Press Hold 
1 minute w/weighted vest

Leg Press 
140x8 right into 
25 pound KB Figure 8 Pass Thru x 20 each way.

Pull Down (Narrow angled attachment)
70x6 (facing machine, knees locked under pads)
70x6 (facing out)

Roman chair
Vest x 6
10 pound DB (hold over chest, single arm)x6 

October 22 2021

Warm up w/Monster Kicks x 5 each leg


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.

Volume Training (10 Repetitions per exercise, goal is ten sets or 100 repetitions each exercise.
Regular Speed Controlled Repetitions 

Smith Machine Slight Incline Chest Press
Middle Fìnger on bar line, wide. Make sure your low back is not arched. Engare abdominal muscle and press low back to bench.
70 x 10 
80 x 10
85 x 10
95 x 10
95 x 10

Hack squats

Make sure back is against back pad. Also make sure knees do not cross over toes. Push off whole foot, ninety degree descent.
45 x 10
90 x10
115 x10
140 x10
140 x10

Wide Cable Pull Down
60 x 10
70 x 10
75 x 10
80 x 10
80 x 10

Kneeling Cable Crunches
Maintain vertical position from hip to knee
120 x 10
132 x 10
144 x 10
149 x 10
149 x 10 

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