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JASON C.

PLEASE FOLLOW THE WORKOUT PROTOCOLS BELOW AT THE Y AND AT HOME.

PLEASE PERFORM WEIGHT TRAINING FOR 60 MINUTES EACH WORKOUT

3 DAYS PER WEEK EVERY OTHER DAY. YOU MAY EXERCISE CARDIOVASCULAR

TREADMILL, ELLIPTICAL, BIKE AND ROWER IN ADDITION/AFTER WEIGHT TRAINING. 

KEEP UP THE GOOD WORK!

 

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. A suggested guide is to raise the involved limbs up in 1-2 seconds or at a 1-2 count and lower them in 4-5 seconds or a 4-5 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 2.5 pounds, 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. 

 

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.

 

Breathing. Never hold your breath while weight training. As a guide, inhale on the resistance rep and exhale on the push or pull.

 

Hydrate often during the workout. Never come to a workout on an empty stomach. Consume a full meal no sooner than 90 minutes prior to the workout. You may have fruit (banana, strawberries, canteloupe) 30 minutes before a workout if you do not eat a full meal.

 

Use the following protocol for the exercises listed. Perform each exercise 3x in the order listed.

 

SIX SHOOTERS Set is performed at normal rep whereby every sixth rep the lifter performs a six second concentric (push or pull) and a six second eccentric (resistance) rep. All other repetitions are performed with a 2 count concentric (push or pull) and a 4 second eccentric (resistance) rep.

 

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)

TRX Exercises (4-18-16)

 

(All slow controlled repetitions (feel the muscle on each repetition), Straps will be at 2 positions. Position (L)=Long & Position (S)=Short Use the following protocol for the exercises listed unless noted otherwise.

 

SIX SHOOTERS Set is performed at normal rep whereby every sixth rep the lifter performs a six second concentric/six second eccentric rep.

 

Chest Press (L) Face away from wall/door/mirror at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles, palms down, wider then shoulder width, lower (slow controlled) your body down toward the floor keeping your body straight from your neck to ankles, when you have reached 90 degrees with your arms bending (no further) push back up to the starting position. Muscles worked, chest, triceps, core, shoulders. 12 reps

 

Inverted Row (S) Face wall/door/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. 12 reps

 

Reverse Fly (S) Face wall/door/mirror at a slight angle. Hold handles palms in. Keep arms straight throughout. Start with hands together with your body hanging back slightly. Pull your body up toward wall/mirror/door with hands at face level. When you have reached the top of the movement STOP (DO NOT GO INTO DEAD SPACE). Keep arms straight and decend/resist back to the starting position. Muscles worked posterior deltoids, core, triceps. 12 reps

 

Bicep Curl (S) Face wall/door/mirror at a slight angle. Hold handles palms up. Start with hands together with your body hanging back slightly. Pull your body up toward wall/mirror/door with hands at face level. Keep arms from elbows to hands parallel to floor always. When you have reached the top of the movement STOP SQUEEZE BICEP (DO NOT GO INTO DEAD SPACE). Resist back to the starting position. Muscles worked biceps, core, shoulders. 12 reps

 

Overhead Tricep Extension 

(L) Face away from wall/door/mirror at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go). Grip handles, palms down, keep arms straight from shoulder to elbow, keep elbows together. Lower (slow controlled) your body down toward the floor bringing your hands to your head (just like a free weight head crusher only you are standing) keeping your body straight from your neck to ankles (keep butt in line with neck and heels), when you have reached your head with the handles, push back up to the starting position. Muscles worked, triceps, core, shoulders. 12 reps

 

Standing Roll Out (L) Face away from wall/door/mirror at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go). Grip handles, palms down, keep arms straight from handles to shoulders, keep elbows shoulder width apart. Lower (slow controlled) your body down toward the floor bringing your hands straight up above head, keeping your body straight from your neck to ankles (keep butt in line with neck and heels), when you have reached your limit on the move inward after arching your back, push off handles using your core muscles to bring you back to the starting position. Muscles worked, low back, core, shoulders, triceps. 12 reps

 

Straight Arm  Chest Fly (L) Face away from wall/door/mirror at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles together in front of chest, palms inward, arms straight, (stay straight throughout). Descend your body down toward the floor keeping your arms and body straight from your neck to ankles, when you have reached your finish position (Iron Cross) without your arms bending (no further) push back up to the starting position. Muscles worked, chest, triceps, core, shoulders. 12 reps

 

Atomic Push Up/Knees to Chest Add One’s (1’s) (L) Assume a pushup position (face down) with you feet suspended in the TRX stirrups with your head away from the wall/mirror/door.

Keep arms straight wide hand spacing (if this bothers your wrist/hand, you may support your body on your forearms.

Perform  (1) push up then (1) knee (both knees) to chest.

Perform (2) push ups then (2) knee (both knees) to chest

6 reps

PROGRESSIVE WEIGHT TRAINING WEST CHESTER Y

USE GYM NEXT FLEX TIMER APP

Program (Round)

Number of rounds: 5

Round Duration: 10 seconds

Rest between rounds: 5 seconds

Life Fitness Leg Press

5 TENS, 5 REST

35 pounds

Squats

5 TENS, 5 REST

Use Power Squat rack facing wall 

Weight: 15 pounds

Rest position is all the way up

Bench Press

5 TENS, 5 REST

Bar only (45 pound bar)

Lat Pull Downs

5 TENS, 5 REST

40 pounds

Seated Dumbbell Shoulder Press

5 TENS, 5 REST

6 pound DB's

Standing DB Curl

5 TENS, 5 REST

12 pound DB's

Tricep DB Head Crusher

5 TENS, 5 REST

6 pound DB's

Medicine Ball Toss

30 SECOND COUNT (Standard)

Legs elevated, Side to Side, Throw against wall, Catch, Repeat

8 pound MB 

Machine Rotary Torso

5 TENS, 5 REST

50 pounds

Hyper Extension

5 TENS, 5 REST

2 pound medicine ball

Perfect Pushups

17 reps

Leg Extensions

5 TENS, 5 REST

40 pounds

Cable Row

5 TENS, 5 REST

60 pounds

Standing DB Side Raise

5 TENS, 5 REST

3 pound DB's

Barbell Preacher Curl

5 TENS, 5 REST

Bar only

Tricep Cable Push Down

5 TENS, 5 REST

48 pounds

Fan Bike

25mph x 1 minute

Ski Rower

1 minute

Sled Push/Pull x 4 lengths

WORKOUT IN HOME

High Knee Butt Kick x 30 seconds

20 pushups (wider than shoulder width hands)

Monster Kicks x 30 seconds each leg

20 situps

Squat Thrusts 30 seconds

Standing Opposite Elbow/opposite knee touch 30 second each side

Lying Down on Mat Face Up Opposite straight arm/opposite straight leg touch x 30 seconds each leg

20 pushups (shoulder width hands

20 triceps pushups (narrow hand

30 single leg alternating lifts

Inch Worms x 5 sets

Lateral Lunges x 10 reps each way

Mountain Climbers x 30 seconds

Hip Raises on Mat x 15 each side

Front Plank Hold x 90 seconds

Knee Drops x 15 each way

Bird Dog Crunches x 10 each side

Supermans on mat x 20 reps

Swiss Ball Squat Hold x 1 minute