Tuyet W. Training Protocols and Instructions

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.

 

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 may be performed “after” strength training and/or on off days. 

8/15/17

 

Warmup/Stretch

 

Green Band (75 pound resistance - can be found in corner cabinet 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

 

Use the following protocol for the exercises listed.

 

 

MANUAL SPEED Set is performed with a 2 count push/pull, 2 count resistance rep. Slow and controlled.

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.

 

SEVEN-UP-SETS Single set where you hold the weight for  30-45 seconds in the fully contracted position and proceeded by seven “normal-speed (2 count push or pull, 4 count resist) reps then held again for 30-45 seconds in the fully contracted position.

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.

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). 

 

Exercise #1

Single Leg Bridge (Works Glutes, Hamstrings, Abs)

Seven Up Set Protocol

Crazy Eights (1 pound ankle weights)

Lie face up on mat, push off both heels to elevate hips off mat. Elevate left leg next to right knee. Keep left leg straight throughout. 

Hold 45 seconds

Perform 7 reps 2 count push, 4 count resist (lowering hips only, do not touch mat) IMPORTANT TO PUSH OFF THE HEEL WITH THE WHOLE FOOT ON MAT.

Hold 45 seconds

Switch leg

 

Exercise #2

Standing - Airplane/Field goal/Scarecrow/Wings (Works medial and anterior deltoid, rotator cuff, bicep tendon)

Manual Speed Protocol

Perform each movement slow and deliberate. You may use resistance (wrist weights - located in corner cabinet where  towels are kept)

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

 

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

 

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

 

Rotate (rotate HANDS 180 degrees forward, keep elbows up and push hands back at bottom of movement, rotate back to scarecrow position) 

 

While keeping arms 90 degrees bent, Rotate elbows inward and try to touch together.

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together, hold 5 seconds. Release bring arms out to the side and down to your side) Repeat x 6 reps

Try movement with palms out.

 

Exercise #3

Dumbbell Front Raise on Incline Bench (Works anterior deltoid, bicep tendon)

Positively Negative Protocol

Crazy Eights (1 pound wrist weights)

 

Start by inclining bench at a slight angle. The deeper the angle the harder the exercise. Put (1) wrist weight on each wrist. Keep palms back to start with arms hanging straight down and fully extended. Raise arms up until perpendicular to chest and touch hands together.

10 seconds up, 2 second down x 5 reps

2 seconds up, 10 seconds down x 5 reps

(When comfortable with movement, progress to 2 pound dumbbells or 2 sets of wrist weights on each wrist)

 

Exercise #4

Standing Dumbbell Curl with twist (Works Bicep, Forearm, Wrist)

Manual Speed Protocol

Start with DB’s by your side, palms in grip (Hammer grip), elbows back and by your side throughout. Lift DB’s straight up, twist outward then inward (180 degrees). Bring DB’s back to hammer grip and lower. Repeat. 

4 pound DB’s x 10 reps

 

Exercise #5

TRX Inverted Row (Works upper back, biceps, core, shoulders)

Crazy 8 Protocol

Positively Negative Protocol

Inverted Row (S) Face wall/door/mirror inverted (hanging face 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 (2 second count) toward the ceiling/wall keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top hold for 8 second count, descend back down (4 second count) 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. 8 reps

 

Exercise #6

Bent Knee Raise on Captains Chair (Works Low Abdominal)

Manual Speed Protocol

Crazy Eights Protocol

Position yourself on top of Captains Chair with both forearms secure on arm pad. Let legs extend/hang. Bring both knees up to chest, extend back to hanging position.

15 reps

 

Exercise #7

Kickout on Captains Chair (Works Low Abdominal)

Manual Speed Protocol

Position yourself on top of Captains Chair with both forearms secure on arm pad. Let legs extend/hang. Bring both knees up to chest. Hold. Kick both feet out until legs become straight. Pull both feet back in to bent knee position. 15 reps

 

Exercise #8

Single Leg lift on mat (seated) (Works hip flexors, quads, low abs)

Six Shooter Protocol

Start by sitting on mat with both legs extended straight and your back vertical. Do not lean back. Place hands slightly behind yourself for support. Lift right leg, 2 second count up, descend back down 4 second count. Do not touch mat. 

Perform the 6th rep 6 second count up, 6 second count down.

8/22/17

Warmup/Stretch

Use the mats located in the small workout space next to cardio deck.

Hurdle, Butterfly, Straight Leg, Split Stretch with Band

Hold each position 30 seconds

Take hold of the green band handles mounted on the wall/door frame. Sit on a mat facing wall with the door and get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner right thigh. Make sure you are far enough away from the wall so you get enough stretch/resistance from the band you are holding. Reach out with both hands over right foot keeping right leg straight throughout. Let the band pull you forward to stretch hamstrings, inner thigh and low back. Hold. Switch Hurdle position.

 

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 with band handles.

 

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

 

Split. Seated on mat, both legs separated as far as you can separate, reach out in between each leg and extend as far as you can holding band handles.

Exercise #1 

TRX Single Leg Squat Pull In

Single Leg Squat Pull In (S) Face wall, seated on floor, position right leg bent (careful not to hyper extend right knee), right foot flat on floor, left leg straight. Position   (center) both handles around right leg/foot. Pull yourself up as you push off right leg to a fully standing position. You may keep left foot on floor. Push down on both handles at top of movement to finish rep. Slowly return to floor using right leg and handles. Progress to lifting left leg while performing movement. Switch legs. 12 REPS each leg

Exercise #2

Front/Side Combo

3 pound DB's x 6-8 reps

Exercise #3

Cable Concentration Curl

Crazy 8 Protocol

5 pounds x 6-8 reps

Exercise #4

Side Lift (Opposite Elbow/Opposite Knee) on Hyper Extension Device

Manual Speed Protocol

Ankle & Wrist Weights x 15 rep each side

Exercise #5

Knee Drops on Mat

Positively Negative Protocol

Ankle & Wrist Weights x 10 rep each side

Exercise #6

TRX Suspended Side Pull (S) {Wrap handles so only one is available to use} Position your body side ways. Grab handle with one (R) hand. Keep (R) arm straight throughout. Support your body off one (R) foot angling body slightly toward floor and at your ability level. Adjust if necessary. Left foot will hang behind (R) leg throughout. Lower (L) hip down toward floor to fully stretched position. Pull yourself back up to the start position with your (R) hip/oblique keeping (R) arm straight. Repeat x 12 regular controlled speed reps each side. 

Exercise #7

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. reach out to the side with both arms to increase the stretch. Hold 10 seconds. Switch. 

3 reps each side

8/29/17

Warm Up/Stretch

Standing Right High Knee (left arm swing)/Left Butt Kick (right arm swing) 

15 each leg (Switch)

Forward Lunge Lean/Twist/Reach

Hold each position 5 seconds

From the lunge position

(Push chest forward & lean, twist upper torso, raise arms overhead, tilt head backward)

5 each leg

Exercise #1

Dumbbell Head Crusher on Flat Bench (Careful with elbow on this movement)

Six Shooter Protocol

Positively Negative Protocol (10 pound DB)

(2) 5 pound DB's x 12 reps

Exercise #2

Hip Adductor On Mat

Crazy Eight Protocol

(2) 1 pound Ankle Weights on each leg x 8-10 reps

Exercise #3

Hip Abductor On Mat

Positively Negative Protocol

(2) 1 pound Ankle Weights on each leg x 8-10 reps

Exercise #4

Get Up/Push Up (add 1's) on Mat

Manual Speed Protocol

5 reps

Exercise #5

Standing Roll Out (L) Face away from wall at a slight angle (the deeper the angle the harder the exercise, adjust angle as you go). Grip handles, palms down directly across from eye level, keep arms straight from handles to shoulders, keep elbows shoulder width apart. Keep body straight then lower (slow controlled) your hips forward first (slightly arching your lower back). {IMPORTANT TO LOWER HIPS FIRST} Then raise your arms (keep arms straight) up just above above head level,  (slightly arch your lower back), when you have reached your limit on the movement forward (after arching your back), push off handles/arms using your core muscles to bring you back to the starting position. Muscles worked, low back, core, shoulders, triceps. 15 reps Standing Roll Out

Exercise #6

Kettle Bell Figure 8 Pass Through

15 pound KB x 15 each way

9/6/17

Stretch 

Figure 4 with Lift

Figure 4-Stand/Balance on left leg, cross right ankle over left knee. Keep arms straight out to side, ear level or support yourself on the bar in the group fitness room. Bend Left leg as far as you can lowering to floor and hold 10 second count. Come back up to the standing position keeping leg crossed. Lift right ankle up as far as you can and hold 10 seconds. Switch legs. Muscles worked, glutes, outer thigh, hip flexors.

3 sets each side.

Exercise #1

Hip Around 

Manual Speed Protocol

Kneel face down on mat, arms straight. You may perform movement with arms bent supported on forearms.

Lift right leg straight up and back back and bring right knee in toward right elbow. Reverse the direction back to the starting position. Repeat. Muscles worked, glutes, outer thigh, low back, obliques.

2 pound ankle weights x 15 reps each leg.

Exercise #2

Single Arm Flat Bench Dumbbell Chest Press with Opposite Leg Elevated

Positively Negative Protocol

Start on flat bench with right leg elevated. Keep leg straight and parallel to floor. Press DB with left arm.

Switch

10 pound DB x 10 reps

Exercise #3

Dumbbell Pullover on Flat Bench

Six Shooter Protocol

Lie face up on flat bench, hold DB over chest keeping elbows locked in the bent position.  Keep feet on floor. Lower DB slowly behind your head to a fully stretched position. Bring DB back to starting position. Important to keep elbows locked in the bent position throughout. Muscles worked, Lats, Seratus, Abs, Shoulders.

12 pound DB x 12 reps

 

Exercise #4

TRX Rear Deltoid Fly

Manual Speed Protocol

Reverse Fly (Short handles) Face wall 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 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

Exercise #5

Hanging Bent Knee Raise

Crazy 8 Protocol

Use the Chest Press Machine on first floor.

Use the straps and attach to bar. Position bar high enough so you can hang without touching feet to floor.

Bring knees up to chest. Return to start. Important to be deliberate on movement to avoid swinging. Muscles worked, low abdominals.

0 pounds x 8 reps (Progress to ankle weights)

Exercise #6

Hanging Side Lift

Use the Chest Press Machine on first floor.

Use the straps and attach to bar. Position bar high enough so you can hang without touching feet to floor.

Bring ankles up to the right side engaging right side obliques.  Important to be deliberate on movement to avoid swinging. worked, external obliques. Return to start.

0 pounds x 8 reps (Progress to ankle weights)

Stretch

Hip Stretch

IT Band Stretch

9/20/17

Rotator Cuff Exercises

Front/Back Rotations

Use Gray Band in Group Fitness Room Cabinet

Grasp band on each end. Keep arms straight. Pull band apart and rotate band from quads to hamstrings.

15 rotations each way. Grasp band closer together for more resistance.

Side to Side Deltoid Stretch

Use Gray Band

Grasp band on each end. Keep arms straight. Raise arms overhead. Pull Band to the right side and pull left arm behind head. Switch. 15 rotations each way. Grasp band closer together for more resistance.

Arm Rotation

Lie down on mat face up arms out to the side and bent 90 degrees. Hold one DB in each hand. Rotate hands as far as you can go forward and then return to start. Keep elbows perpendicular to body throughout.

Ten/Tens Protocol 

9/25/17

CORE

Medicine Ball Side to Side on Mat

Counter Balance your body on mat seated with legs bent and off floor in front of you.

Hold medicine ball at waist. Rotate MB side to side touching floor on both sides. Lift MB straight up. Push MB straight out. Repeat. 

4 pound MB x 15 reps

Swiss Ball Reverse Butterflys

Lie face up on mat. Position both legs/feet on top of SB.

Keep legs straight.

Swing arms around side and try to touch both feet with both hands.

15-20 reps

10-10-17

Lateral Lunge Side, Front, Back x 2 each position

Arms Crossed

Field Goal

Scare Crow

Airplane

Wings

Core Reach and Extend from Cat Stretch Position

15 reps each side

Lateral Drops

Side, Front x 4 each