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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. A suggested guide is to raise the involved limbs up in 2 second or at a 2 count and lower 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 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. You should change your workout in 8-10 weeks to prevent overtraining and monotony.


Use the following protocols for the exercises listed. For best results, perform each exercise 2x each workout and perform each workout 3x a week giving your body 1 day rest in between days training. You may stretch before, during and after each exercise and/or stretch on days off. Cardio may be performed after strength training and/or on off days.


POSITIVELY NEGATIVE-Set whereby first 4/5 reps are lifted in a 10 second concentric followed by a “normal speed” eccentric rep. After completing half the number (4/5) reps they are performed vise versa.


SEVEN-UP-SETS -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. Upper torso 20-35 seconds, lower torso 30-45 seconds.


CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed.


SIX SHOOTERS-Set is performed at normal rep whereby every sixth rep the lifter performs a six second concentric (push or pull)/six second eccentric (resist) rep. 


MANUAL SPEED-SET is performed at a controlled speed. 2 second count push or pull, 2 count resistance repetition.


Exercise #1

Hip Abductors (Outer Thigh) on mat

(Positively Negative Protocol)

Lie down on mat, side plank with body fully rested on side. Keep bottom leg bent, top leg straight with toe flexed throughout.

0 pounds x 5 reps (10 count up, 2 count down)

0 pounds x 5 reps (2 count up, 10 count down)

Progress to ankle weights.


Exercise #2

Single Leg Lift on (Hip Flexors/Quads) on mat

(Seven Up Set Protocol)

Sit on mat with hands directly by your hips. Do not lean back. Keep leg straight and toe flexed throughout.

0 pounds x 45 second hold (all the way up)

0 pounds x 7 reps (2 count up, 4 count down)

0 pounds x 45 second hold (all the way up)

Progress to ankle weights


Exercise #3

Single Leg Kickback (Glutes, Hamstrings, Low Back) on Mat

(Seven Up Set Protocol)

Lie prone (face down) on mat. Bend (1) leg 90 degrees. Lift leg pushing with heel (toe flexed) as far as your ability allows.

0 pounds x 45 second hold (all the way up)

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

0 pounds x 45 second hold (all the way up)

Progress to ankle weights


Exercise #4

Hip Adductor (Inner Thighs) on Mat Supine (face up) Position

(Crazy Eight Protocol)

Lie back on floor face up. Arms out to side, palms down. Elevate legs straight up above chest. Separate legs (4 count out) as far as your flexibility allows. Hold 8 seconds.

After 8 seconds bring legs together (2 count in).

0 pounds x 8 reps

Progress to ankle weights


Exercise #5

Glute Double Leg Bridge/Hamstring Curl on Bosu

(Manual Speed Protocol)

Lie down on floor in supine position (face up). Place both feet in center of Bosu  (flat side of Bosu up). Elevate hips, push off heels x 10 reps. Squeeze glutes each rep. After 10 reps, hold hips off floor and rotate feet back and forth on Bosu to engage hamstrings x 10 reps. Repeat this 5x each movement for a gtotal of 100 repetitions.


Exercise #6

Standing Dumbbell Straight Leg Dead Lift

(Six Shooter Protocol)

Keep Legs Straight throughout

10 pound DB’s x 18 reps


Hurdle, Butterfly, Straight Leg, Split

Hold each position 10 seconds.


Hurdle. 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. 

Core Training

Medicine Ball (MB) Side to Side

Sit on mat with legs bent and out in front off floor. Touch MB to floor on each side. Push ball up and out. Repeat.

8 pound MB x 20 reps



Prone (face down) Plank on elbows and toes. Feet and arms shoulder width. Place DB in between forearms. Lift DB and push out to the right until arm is straight. Do not rotate body, keep straight from neck to ankle. Bring DB back to in between forearms. Switch sides alternating.

6 pound DB x 10 reps each side.


Opposite Knee/Opposite Elbow Touch

(Six Shooter Protocol)

Kneel on mat prone (face down) Straight arms. Lift right arm (keep straight) out in front while lifting left leg (keep straight )behind you as far as your ability/flexibility allows. Bring leg and arm back down until you touch both together. Repeat.

10 reps each side. Switch. Progress to wrist and ankle weights


Supine (Face up on mat) Knee Drops  

Start face up on mat, hold right arm in air holding dumbbell fully extended over chest, keep arm straight, left arm out to the side, bring knees into chest, elevate both feet, descend both legs bent down toward floor (4 count down) do not touch floor. Raise legs back to start (2 count up)

5 pound dumbbell x 12 reps each side


Prone (face down) Leg Lifts 

(Six Shooter Protocol)

Start face down on mat. Lift right leg straight up as far as you can, point toe. Lower to starting position not touching floor each rep. After 12 reps switch sides.

0 pounds x 12 reps each side (Progress to ankle weights)


Airplane (hold DB’s palms in, raise arms out to the side, straight)

Fieldgoal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s fieldgoal position)

Scarecrow (bend arms 90 degrees, arms from elbow to shoulder remain parallel to floor, palms forward) 

Rotate (rotate arms 180 degrees forward, rotate back to scarecrow position) 

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

2 pound DB’s x 8 reps 

Try movement without weight, palms out.


Swiss Ball Rolling Bridge

Use 65 cm ball

Lie on mat in the supine position (face up). Place legs on top of swiss ball on the top side squeezing ball. Place arms out to the side for leverage. Lift hips off mat. Roll ball side to side without touching floor and not allowing feet to leave ball. 

0 pounds x 10 reps each way. (Progress to ankle weights)


Swiss Ball Crunch

Use 65 mm ball

Lie on mat in the supine position (face up). Place legs on top of swiss ball all the way against your hamstrings squeezing ball with heels. Place arms by your side, palms down. Lift ball and bring knees into chest.

0 pounds x 20 reps (Progress to ankle weights)


Overhead Chest Press Situp/Side to Side

Lie on mat in the supine position (face up). Legs bent feet flat on mat. Hold DB behind your head (do not touch floor) arms straight. Bring DB over your head and just above chest.  Press DB straight up over chest extending arms straight. Immediately sit up. Bring DB down to waist and lift both feet off mat. Lift DB side to side touching mat on both sides of your body. Bring DB back to chest height and touch feet to floor and slowly descend your body back to floor and bring DB behind head again.

12 pound DB x 15 reps


Side Plank/DB Shoulder Press

Lie on mat right side down plank position, legs straight, feet stacked, hips touching mat. Keep right elbow directly below shoulder throughout. Hold DB with left hand touching mat. Lift hips off mat, lift DB to shoulder height, Press DB overhead until arm is straight, bring DB back down to shoulder, lower hips and DB back down to floor at the same time.

6 pound DB x 10 reps each side

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