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Progressive Weight Training 

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.


Use the following protocol for the

exercises listed unless otherwise 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 (resistance) rep. 

CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed (2 count push or pull) concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed (4 count resist).


CRAZY 8 Protocol

Double Leg Bridge

Supine position (face up) on mat

Feet on the mat legs bent

Push off both feet (make sure it is an even push), elevate hips. 2 count up.

Lower hips back down to mat (not touching). 4 count down.

18 reps

Hip Adductors (Inner Thigh) Did not perform

Six Shooter Protocol

Lie back on mat, face up, arms out to the side, legs straight up.

Separate legs (4 count out). Bring legs back together (2 count in).

18 reps (Progress to ankle weights)

Life Fitness Leg Press Machine 

Six Shooter Protocol

Place feet shoulder width apart. 

Bring seat in using handle on left side of device. Handle is located below "seat handle"

Push with whole foot to engage quads, glutes, hamstrings.

30 pounds x 18 reps


Life Fitness Machine Chest Press

Six Shooter Protocol

Adjust seat so handles are positioned below chin and above center of chest.

Hold handles with a wide grip, push with heels of your hand, 2 count out. Keep elbows up. Resist back until you feel a stretch/resistance across the chest, 4 count back.

25 pounds x 12 reps

Upper Back

Life Fitness Machine Pull Down

CRAZY 8 Protocol

Adjust the knee pad so knees are snug and locked into place for set.

Hold bar with a wide overhand grip using the angled part of the bar. 

Pull the bar down to chin level (2 count pull). Resist the weight back until the arms are fully extended (4 count up)

50 pounds x 12 reps


Standing Dumbbell Side Raise

CRAZY 8 Protocol

Stand with feet shoulder width apart.

Hold DB's by your side.

Raise arms (keep straight) out to the side (2 count up) to ear level.

Lower arms back down to side (4 count down)

4 pound DB's x 12 reps

Standing Dumbbell Shrug

Crazy 8 Protocol

Hold DB's with arms extended at your side.

Lift shoulders up toward ears. Hold

Keep arms straight throughout.

(2) 15 pound DB's x 6 reps


Standing DB Curl (Did not perform)

Stand with feet shoulder width apart.

Hold DB's by your side, palms in, elbows back.

Left both DB's at one time (2 count up) as far as you can up until you feel the bicep contract. Squeeze the bicep at the top of the movement. 

Lower the DB's back down to the starting position (4 count down)

(2) 10 pound DB's x 12 reps


Life Fitness Cable Push Down (Did not perform)

Stand with feet shoulder width apart.

Hold solid angled attachment with both hands, keep both elbows by your side. 

Start movement with forearms parallel to floor.

Push handles down until your arms are fully extended (2 count down)

Bring arms/handle back up until forearms are parallel to floor(4 count resist)

20 pounds x 12 reps


Bent Knee Raise on Captains Chair (located next to the treadmill on second floor) Did not perform

Climb up using lower step. Position elbows on both pads. Keep back against back rest if you can reach both handles.

Let legs extend toward floor, hanging. Raise both knees up (2 count up). Lower both legs down until fully extended. (4 count down)

12 REPS (Progress to ankle weights)

Crunches on Mat

Crazy 8 Protocol

Start face up on mat. Legs bent, feet flat on floor

Cross over front of chest with both arms.

Lift both shoulders slightly off floor. (2 count up)

Hold the position fully engaging middle abs. (8 count hold)

Lower shoulders back down to floor. (4 count down)

8 reps (You may progress to wrist weight or hold dumbbell when you are ready for weight)


Knee Drop on Mat

Manual Speed Protocol

Lie down on mat, face up with arms straight out to the side perpendicular to your body. Bring both knees into chest while elevating both feet. Start by lowering both knees down to the right side as far as you can without touching floor (2 count down). Raise both knees back up to starting position and continue to lower down to the left side (2 count down). Control both ways feeling the resistance across core, abs, obliques and low back.

12 reps each side (Progress to ankle weights)

Low Back

Hyper Extension on Hyper Extension Device (located across from Captains Chair) Did not perform

Position pad according to your height. Quads/thighs should be supporting your body while you are face down on device. Your upper body should bend at the thighs, not abs. Lower your body down (4 count down) toward floor with both arms crossed over chest. Raise your body back up (2 count up) to starting position and hyperextend slightly at top of movement.

0 pounds x 12 reps

Single Leg Lift 

Start face down on mat/towel.

Keep legs straight throughout.

Lift left leg up. (2 count up)

Hold leg elevated (8 count hold)

Bring leg back down to starting position without touching floor. (4 count down)


Supine (face up) Scorpion Did not perform

Supine (face up) Scorpion on Floor

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left left straight and on the floor. Lower (15 second count down) the right leg down to the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side


Low Back/Obliques Stretch

Lie down on mat, face up with arms straight out to the side perpendicular to your body. Bring both knees into chest while keeping both feet on floor. Start by lowering both knees down to the right side as far as you can while touching floor with knees. (Hold 30 seconds) Important to keep both knees together and both feet stacked on top of each other. 

Hold each position 30 seconds.


Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands. 


Do the same for the left leg.


Butterfly. 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.


Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands.


Split. Seated on mat, both legs separated as far as you can separate, reach out and touch each toe with each hand at the same time. 

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