Andrew S. Training Program

 

1/18/19

 

All muscle groups

Legs

(2) ankle weights each leg

Right Leg only for first four movements

Movement #1-Single Leg Lift (6 seconds on, 6 seconds off)

Sit with stability ball against wall, keep back vertical, flex toe, do not touch floor.

Movement #2-Hip Abductor (Outer R. Thigh)

12 reps, hold the 12th rep half way down x 12 seconds (2 sets)

Movement #3-Leg Lift (Prone) face down position

12 reps, hold the 12th rep all the way x 12 seconds. Do not touch floor, keep leg straight throughout.

Movement #4-Standing Straight Leg Dead Lift

15 pound DB x 12 reps, hold the 12th rep all the way down at foot for 12 seconds. 

 

Chest

Flat Bench Single Arm DB Press with opposing leg elevated.

Keep ankle weights on. 

20 pound DB x 12 

12 seconds on, switch after 12  (5 sets each arm)

TRX Chest Press (Make sure straps are full extended. If not, use the extension strap). 

Face away from mirror at a deep angle, grip handles, palms down, wider then shoulder width, lower (slow controlled) your body down toward the floor, hold 1 minute keeping your body straight from your neck to ankles. After 1 minute, change the angle of your body by walking away fro the mirror. Perform 8 reps using a 4 count resist, 2 count push cadence. Muscles worked, chest, triceps, core, shoulders. 

 

Upper Back 

(2) DB Row on Incline Bench, Face Down

(2) 20 pound DB’s x 12 reps, hold the 12th rep 12 seconds. (2 sets)

 

MAX SET-Single set whereby a 1RM poundage is held 60 seconds statically in the fully contracted position, the weight is reduced 40-50% and performed normally for the prescribed rep range. 

TRX Inverted Row

Inverted Row Face mirror inverted (hanging up) at a deep 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 mirror keeping your body straight from your neck to ankles and turning your handles inward, pull yourself up and hold 1 minute. After 1 minute,  change your angle to an easier position (step back a few inches) Perform 6-8 reps using a 2 count pull, 4 count resist protocol. 

 

Shoulders

Foam Roll using blue foam 

Front, Side Lying, Face Up

Also try to roll with arm behind your back, front and Side Lying

 

Wall Glides

Sit against wall face out heels together, head, middle back and lower back against wall. Place both arms/elbows/wrists against wall. Lift both arms up as far as you can touching fingers together at top of movement. Bring elbows/arms/hands down as far as you can. Elbows/wrists remain on wall throughout. 

10 seconds up, 10 seconds down x 10 reps

 

Biceps

Max Set Protocol

Incline Bicep Curl on Bench Face Down 

(2) 15 pound DB’s x 1 minute hold

(2) 10 pound DB’s x 8 reps

Triceps

Max Set Protocol

Dumbbell Head Crusher

(2) 15 pound DB’s x 1 minute hold at side of head

(2) 10 pound DB’s x 8 reps

 

Obliques

Hip Raises on Mat

Side lying position

6 seconds on, 6 seconds off (rest) x 10 reps

Lower Back

Single Leg Lift on mat Prone (face down) Position

(2) ankle weights each leg

Face down on mat, point toe, lift leg, do not touch mat.

6 seconds on, 6 seconds rest (you may touch mat when resting)

Perform 10 times

10/2/17 

 

Goals:

Strengthen Legs, Increase Flexibility

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 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 progressive weight training exercises listed. For best results, perform each progressive weight training workout 2-3 times 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. 

MAX SET-Single set whereby a 1RM poundage is held 60 seconds statically in the fully contracted position, the weight is reduced 40-50% and performed normally for the prescribed rep range.

POSITIVELY NEGATIVE -  set whereby first 5 reps are lifted in a 10 second concentric (push or pull) followed by a “normal speed” (2 second count) eccentric (resistance) rep. After completing half the number (5) reps they are performed vise versa. 

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.

SEVEN-UP-SET - Single set whereby a 30-45 second isometric contraction is front/back loaded in the fully contracted position and pre/proceeded by seven “normal-speed (2 count push or pull, 4 count resist) reps.

12/12'2s - Five consecutive sets of 12 regular speed repetitions. Hold the 12th rep for 12 seconds in the fully contracted/engaged position.

Stretch

#1-Hamstring, Low Back, Hips, Glutes & Shoulders

Green Band (75 pound resistance - can be found in corner cabinet 2nd floor where  towels are kept)

 

Supine (face up) Scorpion on Floor with green band

Place band around your waist. Start lying face up on mat. Place right leg inside band and straighten it. Keep left leg straight and on the mat. Pull back with both arms on band to increase right hamstring stretch. Hold 30 seconds.

 

Lower right leg all the way as far as you can to the right keeping both legs straight throughout. Extend left arm all the way out to the left and keep both shoulders touching mat. Hold 30 seconds.

 

Lower right leg all the way as far as you can to the left keeping both legs straight throughout. Extend right arm all the way out to the left and keep both shoulders touching mat. Hold 30 seconds. 

 

Switch

 

#2-Figure 4 (Hips, Glutes, Ankle, Balance)

Stand/Balance on left leg, cross right ankle over left knee. Keep both hands behind head. 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 on bar, otherwise movement should be performed free standing. Switch.

 

#3- Hip Stretch #1 (Hips, Glutes, Low Back)

Sit on mat, right leg straight and out in front. Lift left ankle over right knee. Keep left foot on floor. Pull left knee into right shoulder. Hold 30 seconds. Switch.

 

#4- Hip Stretch #2 (Hips, Glutes)

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.

#5-IT Band Stretch (IT Band, Quads)

Lie down on mat side lying on right side. 

Bend left leg bringing it toward glutes.

Reach back and grab left ankle (not foot) with left hand and pull in towards left glute. 

Hold 30 seconds.

Lift your right leg and place right foot/ankle on top of left knee. Push down towards floor. Hold 30 seconds. Switch.

 

#6-Knee Drop (Low Back)

Lie on mat Supine Position (face up).

Arms out to the side (straight).

Legs slightly bent, feet on mat, knees up.

Bring both knees down to right side, keeping knees together touching mat. Hold 30 seconds. Switch.

 

#7-Cat Stretch/Reach & Extend

Prone (face down) Kneeling position on mat.

Arms straight. Arch back. Hold 30 seconds.

Reach with right arm under your chest close to mat as far as you can reach keeping both arms straight.

Reverse the direction with right arm and bring right hand behind head then lift upper torso pointing right elbow upwards twisting body. 15 reps. Switch. 

#8-Lunge/Reach/Twist

Progressive Weight Training Exercises

 

Six Shooter Protocol

Life Fitness Machine Leg Press

70 pounds

6 reps Feet Wide

6 reps Feet Shoulder Width

6 reps Feet Together

 

Life Fitness Machine Leg Extension

Seven Up Set Protocol

50 pounds x 45 second hold

50 pounds x 7 reps (2 count push, 4 count resist)

50 pounds x 45 second hold

 

Life Fitness Leg Curl

Positively Negative Protocol

10 count push, 2 count resist x 5 reps

2 count push, 10 count resist x 5 reps

70 pounds

 

Calf Raise on Life Fitness Leg Press Machine

Max Set Protocol

100 pounds x 1 minute hold (fully engaged)

70 pounds x 8 reps (2 count push, 4 count resist)

 

Hip Abductors

12/12 Protocol (Manual Speed) 

1 pound ankle weights x 12 reps (5 sets)

 

Hip Adductors

12/12 Protocol (Manual Speed) 

1 pound ankle weights x 12 reps (5 sets) 

 

Double Leg Bridge (DID NOT PERFORM)

12/12 Protocol (Manual Speed)

Hold 35 pound DB on hips x 12 reps (5 sets)