Peter T. Training

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 (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.

 

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.

 

 

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 (THOUGH NOT NECESSARY FOR WEIGHT LOSS) may be performed “after” strength training and/or on off days.

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 (resist) rep. 

 

Exercises/Stretches highlighted in green you can do away from the gym.

LEGS

Life Fitness Machine Leg Press

Adjust seat, use handle located below the left handle on the seat. Pull up and bring seat all the way in as far as you can to give you maximum range of motion. Place both feet shoulder width apart on foot board. Keep feet high so you can push off the whole foot (toe and heel) and not just the toe or heel individually.

Never lock out knees when pressing.

50 pounds x 18 reps (you performed 12) 

Lower weight or continue until you mastered 18 reps

CHEST

Life Fitness Machine Chest Press

Adjust seat so handles are at upper chest level when performing.

Adjust range of motion on the right side of the machine to the center hole setting.

Keep elbows up when  performing. When you bring the weight back toward your chest, feel the stretch across your chest muscles. Any further back, will not benefit your chest.

25 pounds x 12 reps

UPPER BACK

Life Fitness Machine Pull Down

Use the Wide Bar attachment

Adjust Knee Roller Pad until snug across your quads for leverage/support

Hold bar with a wide (as far as you can) overhand grip

Bring bar down to chin level

Extend arms all the way up to stretch lats on each repetition

Keep elbows back when performing

45 pounds x 12 reps

ABDOMINALS

Decline Sit Up (use decline sit up bench)

Start with both shoulders touching bench

Cross both arms over chest

Raise your body up touching both elbows to both knees.

Resist back to starting position, touching both shoulders to bench each time

No weight x 12 reps (When you master 12 reps, increase resistance by holding weight or Dumbbell at chest level)

HIP ABDUCTORS (Outer Thigh)

Start with a side lying position on mat.

Keep top leg straight, bottom leg bent.

Rest your head on mat.

1 pound ankle weights x 18 reps

HIP ADDUCTORS (Inner Thigh)

Start face up on mat, raise legs up, keep straight above chest

Keep arms out to the side

1 pound ankle weights x 18 reps

GET UP/PUSH UP (CHEST/CORE)

Regular Speed

Start in a Short Plank position (Supported on forearms and toes, body straight from neck to ankle)

Press your body up one arm at a time until both arms are straight.

Perform 1 Pushup

Descend back down to the short plank position.

Repeat

15 times

HIP RAISE (OBLIQUES/CORE)

Start on mat side lying position with your body supported on your right forearm and on right foot with left foot on top. Lift your hips off floor. You may use your left hand to support/balance yourself on mat until you are able to perform the movement with your left hand on your left hip.

LOW ABDOMINALS (Regular Speed)

KNEE DROPS

Lie down on mat face up bring both knees into chest, elevate feet, arms out to the side straight.

Bring both knees/feet down to each side without touching floor. 

Never touch floor with feet or knees.

Keep both knees/feet together.

15 each way

 

SINGLE LEG ALTERNATING LIFT 

Lie down on floor face up.

Arms by your side.

Legs straight out 6 inches off floor.

Raise and alternate flutter kick both legs up and down.

Do not touch floor throughout.

15 each way

CROSS OVER SISSORS

Lie down on floor face up.

Arms by your side.

Legs straight out 6 inches off floor.

Separate legs as far as you can bring them back together crossing over when doing so.

15 each way

IN/UP/LOWER x 15

Lie down on floor face up.

Arms by your side.

Legs straight out 6 inches off floor.

Bring both knees into your chest.

Bring both legs straight up.

Bring both legs straight down.

Do not touch floor throughout.

15 reps

STRETCHES

#1 RIGHT KNEE HUG/LEFT ANKLE GRAB (HIP FLEXORS/QUADDRICEPS)

Balance on left leg, grab right knee and pull up to chest, hold 5 seconds, release, balance on right leg, grab left ankle, pull ankle up to glute keeping knees together (hold 5 seconds). Switch

3 each side

#2 ROTATOR CUFF/DELTOID

Standing Airplane, Field-Goal, Scarecrow, Wings

Airplane (raise arms out to the side, straight, parallel to floor)

 

Field-Goal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s field-goal position.

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward, keep elbows up, rotate back to scarecrow position)

Rotate (rotate elbows inward until touching, rotate back outward to scarecrow position) 

 

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

Bring elbows forward, extend arms back out and down next to your torso.

0.75 POUND HAND WEIGHTS X 8 reps (Perform without Hand Weights when away from gym)

#3 CHEST STRETCH

Use the Life Fitness Machine Assisted Dip

Place both handles to the wide placement

Grab both handles with a wide elbows out position and bring your body forward in between both handles.

You should feel a stretch across both pectoral muscles.

Hold 30 seconds

#4 LAT/UPPER BACK STRETCH

Use the Life Fitness Machine Assisted Dip

Reach up and hold upper handles with a wide grip.

Let your body weight hang, keep arms straight, bend knees to distribute weight to your lats/upper back

Hold 30 seconds

 

#5-Karaoke (standing)

Start with hands out to the side (Airplane position), feet shoulder width apart, Bring right foot behind the left foot (lean to the left with right arm overhead pushing left and left arm across front of waist pushing right, push right hip out to the right, hold 5 seconds) back to Airplane position, touch toes (hold for 5 seconds) Repeat other side.

3 each side.

#6-Right Knee Hug/Left Ankle Grab 

Balance on left leg, grab right knee and pull up to chest, hold 5 seconds, release, balance on right leg, grab left ankle, pull ankle up to glute keeping knees together (hold 5 seconds). Switch

3 each side

 

#7-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 leg straight and on the floor. Lower (15 second count down) the right leg down aiming toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

 

#8-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 up (10 second count) the right leg and angle it over your body and try to touch the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds. Switch. 

3 reps each side

 

#9-Floor Bridge Knee Hug/Bridge Straight Leg

Start face up on mat, bridge lifting hips off mat by pushing off both heels, bring right knee in toward chest, hold 5 seconds. Release and touch hips to the floor. Bridge again lifting both hips, lift right leg up to straight position and pull in toward chest, pull with one hand above knee and with the other hand push below the knee (object is to get leg as straight as possible). Hold 5 seconds, release touch and switch. After two repetitions, perform the last set by lowering the opposing leg you are stretching to get more hamstring flexibility. 

3 each side.

 

#10-Hurdle, Butterfly, Straight Leg, Split

with or without Resistance Band

Hold each position 5 seconds.

 

Before sitting on mat, grab both handles of the band you will use to stretch with. Band should be secure to wall or solid fixture. 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 using the band to pull you forward. If not using a band, just reach out and touch your tight 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. Use band to pull you forward or if not using band just reach out with both hands over both feet.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands. Use band to pull you forward ot just reach out without band.

 

Split. Seated on mat, separate both legs as far as you can, reach out and touch each toe with each hand without band or reach out in front with both arms as far as you can with band until you feel inner thigh and hamstring stretch.

 

#11 Forward Lunge, Lean, Reach, Twist 

From the lunge position with R. knee touching mat, L. leg out in front, lean forward chest vertical and forward with both arms at your side (hold), reach up and raise arms overhead tilt head backward, slightly arch back (hold), bring left arm inside left thigh, bring right arm up and twist to the right as far as you can (hold). Hold each position 5 seconds x 3 each leg. 

 

#12 Hip Stretch #1-Sit on mat, right leg straight and out in front. Lift left ankle over right knee. Pull left knee into right shoulder. Hold 30 seconds. Switch.

 

#13 Hip Stretch #2-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.

 

#14 - IT Band Stretch

Lie down on mat side lying on right side. Grab left ankle (not foot) with left hand and pull in towards left glute. Lift left knee up then touch left foot to floor behind your right leg. Lift your right leg and place right foot/ankle on top of left knee. Push down towards floor. Hold 30 seconds. Switch.

 

#15 - Calf Stretch

 

#16 - Achilles Stretch

 

#17 - Cat Stretch/Reach and Extend

Start on mat face down on both hands and kneeling on both knees. Keep arms straight. Arch back. Hold 30 seconds. Reach with right arm underneath left arm close to the floor as far as you can reach to the left. Bring right arm back while placing right hand behind head while twisting right elbow upward.

10 reps. Switch

 

#18 - Glute/Outer Thigh Stretch against wall

Sit with hips against wall. Rotate and lift legs straight up wall. Bend right leg, and place right foot bottom against wall while lifting hips. Cross left ankle over right knee. Push left knee toward wall and lower hips. Hold 30 seconds. Switch.

 

#19 - Low Back/Hip/Oblique Stretch

Lie down on mat in the Supine (face up) position. Place arms out to the side, palms down. Keep both legs bent with both feet on top of mat, bottom of feet down. Bring both knees down to the right side keeping both feet stacked on top of each other. Touch bottom knee to mat, keep both knees together and keep shoulders on mat. 

Hold 30 seconds. Switch

Legs

Life Fitness Machine Leg Press

50 pounds x 18 reps (you performed 12 reps, work your way up to 18 reps. You may lower the weight)