CHEST TRAINING. weeks FREE PRINTABLE EXERCISE LOGS. DAY: DATE: TIME: am/pm CARDIO TODAY: YES NO LENGTH OF WORKOUT: WEIGHT: LOCATION:
|
|
|
- Emerald Allison
- 7 years ago
- Views:
Transcription
1 1-4 CHEST TRAINING Mike O Hearn s Power Bodybuilding: Chest Workout SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 Incline press (warm-up) Incline press (working set) 70%, max weight 5 4 Flat bench dumbbell press Incline dumbbell flye FREE PRINTABLE LOGS
2 1-4 leg TRAINING SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Squat (warm-up) Squat (working set) 70%, Leg press Leg extention FREE PRINTABLE LOGS
3 1-4 shoulder TRAINING SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Standing shoulder press 3 8 Wide-grip upright rows 3 8 Dumbbell upright rows 3 8 Laterals 4 12 Seated dumbbell rear delts 4 12 FREE PRINTABLE LOGS
4 1-4 arm TRAINING SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Straight bar curls Seated dumbbell curls Preacher curls Lying tricep extensions Tricep push downs Incline dumbbell extensions FREE PRINTABLE LOGS
5 1-4 back TRAINING Mike O Hearn s Power Bodybuilding: Back Workout SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Deadlift (warm-up) Deadlift (working set) 70%, One-arm row Pull-downs FREE PRINTABLE LOGS
6 5-8 CHEST TRAINING Mike O Hearn s Power Bodybuilding: Chest Workout SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 Incline press (warm-up) Incline press (working set) 80%, max weight 5 3 Flat bench dumbbell press Incline dumbbell flye FREE PRINTABLE LOGS
7 5-8 leg TRAINING SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Squat (warm-up) Squat (working set) 80%, Leg press Leg extention FREE PRINTABLE LOGS
8 5-8 shoulder TRAINING SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Standing shoulder press 3 8 Wide-grip upright rows 3 8 Dumbbell upright rows 3 8 Laterals 4 12 Seated dumbbell rear delts 4 12 FREE PRINTABLE LOGS
9 5-8 arm TRAINING SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Straight bar curls Seated dumbbell curls Preacher curls Lying tricep extensions Tricep push downs Incline dumbbell extensions FREE PRINTABLE LOGS
10 5-8 back TRAINING Mike O Hearn s Power Bodybuilding: Back Workout SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Deadlift (warm-up) Deadlift (working set) 80%, One-arm row Pull-downs FREE PRINTABLE LOGS
11 9-12 CHEST TRAINING Mike O Hearn s Power Bodybuilding: Chest Workout SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 Incline press (warm-up) Incline press (working set) 90%, max weight 5 2 Flat bench dumbbell press Incline dumbbell flye FREE PRINTABLE LOGS
12 9-12 leg TRAINING SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Squat (warm-up) Squat (working set) 90%, Leg press Leg extention FREE PRINTABLE LOGS
13 9-12 shoulder TRAINING SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Standing shoulder press 3 8 Wide-grip upright rows 3 8 Dumbbell upright rows 3 8 Laterals 4 12 Seated dumbbell rear delts 4 12 FREE PRINTABLE LOGS
14 9-12 arm TRAINING SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Straight bar curls Seated dumbbell curls Preacher curls Lying tricep extensions Tricep push downs Incline dumbbell extensions FREE PRINTABLE LOGS
15 9-12 back TRAINING Mike O Hearn s Power Bodybuilding: Back Workout SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 SET 7 Deadlift (warm-up) Deadlift (working set) 90%, One-arm row Pull-downs FREE PRINTABLE LOGS
FROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015
FROM FLAT TO ALL THAT Jamie Eason Middleton s Program 2015 MONDAY GLUTES / ABS WEEK THREE WEEK FOUR SQUATS: 3 X 10 WEIGHTED HIP THRUSTS: 3 X 20 DEADLIFTS: 3 X 10 SINGLE-LEG SQUAT: 3 X 10 BAND SIDE-STEPS
Heavy / Light Workout Routine
Heavy / Light Workout Routine Bill Kazmaier is one of the strongest men to have ever walked the planet. He lifted in aprimitive era I say that facetiously before triple ply this and uber ply that. Some
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011
Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2
Training Log - Week 1 Starting Bench Press Max: 210 Pounds
Training Log - Week 1 Starting Bench Press Max: 210 Pounds Flat Bench Press warm up /10 175/5-6 190/3-4 195/1-2 Burn out set Incline Bench Press 8 reps 5 reps 3 reps Dumbbell Flys 8 reps 8 reps 8 reps
WORKSHEET BEAST: TOTAL BODY
OKSHEET BEAST: TOTAL BODY Date / eek arm-up Circuit Set 15 eps 15 eps Pull-Up Push-Up Squat Crunch Circuit Set 15 eps 15 eps Incline Press Bent-Over ow everse Alternating Lunge Plank Twist-Twist Circuit
Muscle Matrix Abdominal Accelerator IFBB Pro Ryan Hughes
THE MUSCLE MATRIX The purpose of the Muscle Matrix is to unlock your absolute peak potential when it comes to building muscle and burning fat. The way you re going to get the best results possible for
TOTAL BODY: POWER/EXPLOSIVE EXERCISES
Referring to Chapters 12-14 TOTAL BODY: POWER/EXPLOSIVE EXERCISES Power Snatch hip extension Muscle group/ gluteals gluteus maximis hamstrings semimembranosus semitendinosus biceps femoris knee extension
Shoulders (free weights)
Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB
Fitness Fundamentals
Fitness Fundamentals Participate 2-3/week Duration 30-60 minutes Intensity moderate to vigorous Exercises should be developmentally appropriate, enjoyable and varied. Benefits can include increased Careful
Women s 6-8 Minute Workout
Women s 6-8 Minute Workout Days 1 & 2 The following 6 programs have been designed to maximize the time spent on your Total Gym. Follow the program and exercises as you workout with Rosalie Brown in the
NoSkinnies.com Workout Breakdown
Monday 20 minutes Cardio Weight Reps Notes Abs 2 min Run in Place 32 Jumping Jacks Abs Training Perform Each Set 3 times 30 Second Plank 30 Sit in V with feet lifted; tap weight side to side 8 30 Climb
30 minute shoulder sculpting workout
30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps,
WARM-UP. Light Jog - 5-10 minutes of continuous jogging at a moderate pace
WARM-UP Prior to every training session whether it is strength training, conditioning, or agilities session a complete warm-up and flexibility session must be done. A proper warm-up will: Increase the
Strength Training for the Shoulder
Strength Training for the Shoulder This handout is a guide to help you safely build strength and establish an effective weighttraining program for the shoulder. Starting Your Weight Training Program Start
Physical Capability Strength Test: One Component of the Selection Process
Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical
The Lose-the-Last-1o-Pounds Workout
Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from
SIZE. www.bodybuilding.com/shortcut
SIZE JIM STOPPANI S 12-WEEK SHORTCUT SIZE SHORTCUT TO SIZE The 12-week program I am about to take you through is based on one of the oldest, tried and true methods for gaining strength and muscle. This
SIZE WWW.BODYBUILDING.COM/SHORTCUT
SIZE JIM STOPPANI S 12-WEEK SHORTCUT SIZE SHORTCUT TO SIZE The 12-week program I am about to take you through is based on one of the oldest, tried and true methods for gaining strength and muscle. This
EXERCISE MANUAL PERSONALITY GYM
EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM legs. 1 calves raise Stand with the wide part of one foot on the seated row foot support. Start in a position with your calves stretched.
Candito Linear Programming
Candito Linear Programming By Jonnie Candito The goal with this program is to provide a very simple layout with linear progression. That means the program will not change week to week, simply steadily
Youth and Beginner Bodybuilding / Weight Training
Youth and Beginner Bodybuilding / Weight Training by Alan Palmieri Before you begin any exercise or diet program consult your doctor or health care professional. Although worded for the pre-teen or a teen
Sample High School Wrestling Weight Training Program. West Chester, PA. By Dean Donley
Sample High School Wrestling Weight Training Program West Chester, PA By Dean Donley 1. Introduction This is an example of a strength training program that was developed for a high school wrestling team.
DELTS BEGINNER #14 EXERCISE SETS REPS
DELTS EGINNER THE THREE-HEDED SHOULDER muscle needs attention from multiple angles to fully develop. The anterior head is best hit with front raises. The middle head is worked via standing and seated lateral
SHOULDER EXERCISE ROUTINE
8 SHOULDERS The shoulders are the key to many full-bodied movements. Skill in such sports as swimming, baseball, golf, and tennis and other racquet sports is improved with the help of strong shoulders.
get swole the DIET+WORKOUT GUIDE PHASE 3 OF 3 A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GAIN MUSCLE MASS
the get swole DIET+WORKOUT GUIDE A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GAIN MUSCLE MASS TEAM MUSCLEPHARM LIND WALTER WBFF FITNESS ICON PHASE 3 OF 3 4 WEEK PLAN the get swole
Index. 12-step meetings 54. Arthur's success 46
Index 12-step meetings 54 Arthur's success 46 AA (Alcoholics Anonymous) 25 addiction 11 advanced four-week program 198 201 aerobic exercise 66, 67, 68 aggressive behavior and steroids 23 alcohol addiction
General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch
Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective
< 10 min WOD (M/W) chest, shoulder, tricep. 4 x 200 m/y w/ 90sec. 4 x 2M w/ 2 min spin/rest between
Week 1 Day 1 Day 2 Day 3 ME: Good Mornings (wide stance, low position start) < 10 min, (M/W) hamstring, glute, low back ME: Strict Press chest, shoulder, tricep 10 x 50 m/y on 1 min 4 x 200 m/y w/ 90sec
MIAMI POLICE DEPARTMENT
MIAMI POLICE DEPARTMENT POLICE OFFICER PHYSICAL AGILITY TEST TRAINING MANUAL 400 NW 2 nd Avenue, Miami, FL 3328 REVISED 0/2 TABLE OF CONTENTS OVERVIEW... 2 LIST OF EVENTS... 3 EQUIPMENT REQUIRED... 4 PREPARING
SAMPLE WORKOUT Full Body
SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand
Weight Training: PE 123/223
Fall 2015 Fitness Center; Building 21, Room 103 Ext. 4338 Instructors: Brenda Conner Ext. 3415 bconner@highline.edu Highline College Physical Education Department pe.highline.edu Weight Training: PE 123/223
The Max Muscle Plan CORRESPONDENCE EDUCATION PROGRAM # 131. Check your receipt for course expiration date.
The Max Muscle Plan CORRESPONDENCE EDUCATION PROGRAM # 131. Check your receipt for course expiration date. After that date no credit will be awarded for this program. 2012, 2014 by Exercise ETC Inc. All
Adjustable Dumbbell Home Training Routine
Adjustable Dumbbell Home Training Routine If for some reason you cannot get a gym membership, then you can do the following. All the equipment that you will need is a good pair of adjustable dumbbells
4 weeks. all you need
4 weeks all you need Tarun Gill is an internationally certified Fitness Nutritionist and Advanced Personal trainer, helping millions get fit and healthy. about the author Tarun Gill is an internationally
EXERCISE DESCRIPTIONS PHASE I Routine #1
EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward
33 Resistance Band Exercises You Can Do Anywhere
Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by
Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels
Turbulence Training Bodyweight Workout 4-Week Program Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more
You Find Your Why; I ll Show You How. Chris Stevenson, CSCS
You Find Your Why; I ll Show You How Chris Stevenson, CSCS Bank of America Corporation ( Bank of America ) is a financial holding company that, through its subsidiaries and affiliated companies, provides
Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.
SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.
THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and
THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises
2015 Cheer Squad Summer Strength & Conditioning
2015 Cheer Squad Summer Strength & Conditioning Hello Cheer Squad, Welcome to 1 st annual summer conditioning program for Rams Cheer Squad. In order to maximize your potential as a Cheer Squad member you
Men s Basketball STRENGTH & CONDITIONING PROGRAM. Developed by: Chad Kish, PhD
Men s Basketball STRENGTH & CONDITIONING PROGRAM Developed by: Chad Kish, PhD PURPOSE The purpose of the Cardinals strength and conditioning manual is to provide the athlete with a general overview of
Pre-Season Training for Basketball: Preparing the athlete for the demands of the season.
Pre-Season Training for Basketball: Preparing the athlete for the demands of the season. Glenn Harris, MS, CSCS Head Coach, Strength & Conditioning Boston University Athletics Contact Information: Department
EXERCISE INSTRUCTIONS 1
EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5
CB Athletic Consulting, Inc. www.ttmembers.com
About Craig Ballantyne & Turbulence Training Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men s Health and Women
CONDITIONING PLAN FOR CHEERLEADING 2007-2008
CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training
Strength Training for the Runner
Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving
Beginning Weight Training Developed By: Rory Magana David Campos Jason Norris CWU Physical Education Department
Beginning Weight Training Developed By: Rory Magana David Campos Jason Norris CWU Physical Education Department Table of contents Section 1- Unit Block Block plan Section 2- Lesson Plans Lesson 1 Lesson
Primary. Progression 1. Progression 2. Progression 3. Primary. Progression 1. Progression 2. Progression 3. www.gymstick.com.au
Partner: Client Client - Bicep Curl Combo Client one: Supine with bands in hands and dual arm bicep curl Client two: Kneeling with bicep curl Client one: Supine with alternating bicep curl Client two:
Part 1: Strength Training Specific to Rugby League and Rugby Union
Part 1: Strength Training Specific to Rugby League and Rugby Union Prepared by Brett Taylor BHumanMvt (ExSc & Rehab) CSCS AEP Junior Strength and Conditioning Co ordinator Newcastle Knights Limited Author
Candito 6 Week Strength Program Created By Jon Candito
Candito 6 Week Strength Program Created By Jon Candito Before I get into the program, I d like to thank you for supporting Candito Training. Whether it is by donating or simply liking a video, each action
DEVELOPING A PHYSICAL FITNESS PROGRAM FOR THE RICHARDSON FIRE DEPARTMENT EXECUTIVE LEADERSHIP
DEVELOPING A PHYSICAL FITNESS PROGRAM FOR THE RICHARDSON FIRE DEPARTMENT EXECUTIVE LEADERSHIP BY: Robert Fite Richardson Fire Department Richardson, Texas An applied research project submitted to the National
Mike Durand CSCS, SCCC, USAW
Mike Durand CSCS, SCCC, USAW What Facilities do you have available Weight Room Field Space Optimal Training vs. Real World Training? Equipment needs/available Before you design your Training Program know
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE
JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable
live shredded the DIET+WORKOUT GUIDE PHASE 1 OF 3 A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED
the live shredded DIET+WORKOUT GUIDE A 12 WEEK DIET AND TRAINING GUIDE DESIGNED SPECIFICALLY FOR MEN TO GET SHREDDED TEAM MUSCLEPHARM OBI OBADIKE WBFF FITNESS ICON THE WORLDS MOST RIPPED FITNESS MODEL
Floor/Field Stretches
Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch
Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.
Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the
Reg Park's 5x5 Program The Original Strength and Size Routine by the Editors
Reg Park's 5x5 Program The Original Strength and Size Routine by the Editors Below are 2 articles about the original 5x5 program as developed by bodybuilding great Reg Park. He got big and strong in the
Junior Nordic Skiing Strength Exercises
Junior Nordic Skiing Strength Exercises Stuart Kremzner and Krzysztof Mackala Core Strength and Dynamic Warm-Up Exercises Core strength, flexibility, and general strength can easily be integrated into
Functional Firefighter Fitness
Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.
FRNSW Physical Aptitude Test Candidate Preparation Guide
FRNSW Physical Aptitude Test Candidate Preparation Guide TABLE OF CONTENTS PART 1 Introduction & General s for Your Training Program PART 2 Physical Activity Readiness Questionnaire (PAR Q) PART 3 Functional
FOOTBALL ATHLETICS COVPAGE R E N G I N G. Page 1
FOOTBALL ATHLETICS COVPAGE F O O T B A L L S T R E N G T H & C O N D I T I O N I N G Page 1 OffSeason Football Football Off-Season 4 Day Push-Pull Split Training Routine Monday Tuesday Wednesday Thursday
This workout delivers the bolder shoulders you want in the time you have.
The Ultimate Shoulder Workout This workout delivers the bolder shoulders you want in the time you have. by Myatt Murphy, Men's Health; Photograph by Piotr Sikora Greater Strength The alternating shoulder
How To Stretch Your Body
Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active
Scott Herman-inspired Shoulder Workout (Week 2)
Scott Herman-inspired Shoulder Workout (Week 1) All exercises are done as straight drop-sets (6 10 reps each set), with very little rest between sets. Where dumbbells / dual-cable fly s are used, the weight
ADVANCED CYCLING PROGRAM
Ready, Set - GOAL! ADVANCED CYCLING PROGRAM Intensity measured as rate of perceived exertion (RPE) on a scale of 1-10 1-4 = Pace is slow; you re able to hold a conversation 5-6 = Pace is steady; you can
Garces Memorial High School 2015-2015. Boy s P.E. Period 2. Updated: 10-8-15 10:14 AM
Garces Memorial High School 2015-2015 Boy s P.E. Period 2 Updated: 10-8-15 10:14 AM Friday, 8-14-15: RAMS Green Sheet Enroll Code: EBP-FFT-ARA Tuesday, 8-18-15: W1 Weight Room Rules and Procedures Physical
The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by
BREATHE BETTER The Breathe Better resource has been developed in partnership with Wintec s Centre for Sport Science and Human Performance with funding provided by the Wintec Research Office through a research
FUNCTIONAL STRENGTHENING
FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal
Kettlebell Training. The Basics
Kettlebell Training The Basics by Liam O'Brien Personal Trainer Kettlebell Instructor Pontefract, West Yorkshire www.liamobrien.co.uk 1 About the author Liam O'Brien is a Personal Trainer and Kettlebell
12 Week Do-it-Yourself Fitness Program
12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure
Strength Training. Designed Specifically for Novice/Junior/Senior Skaters and Coaches
Strength Training Designed Specifically for Novice/Junior/Senior Skaters and Coaches Strength Training Instructor Guidelines Instructor Qualifications A. Degree in exercise, physical education or sports
Fit for Duty. Physical Training Guide. 1 P age
Fit for Duty Physical Training Guide 1 P age Table of Contents Part 1: Page 3 Introduction and Instructions for completing the program Part 2: Page 5 Physical Activity Readiness Questionnaire Part 3: Page
Rehabilitation After Arthroscopic Bankart Repair And Anterior Stabilization Procedures Phase 0: 0 to 2 weeks after Surgery
Rehabilitation After Arthroscopic Bankart Repair And Anterior Stabilization Procedures Phase 0: 0 to 2 weeks after Surgery POSTOPERATIVE INSTRUCTIONS Brett Sanders, MD Center For Sports Medicine and Orthopaedic
BICEPS BEGINNER #53 EXERCISE SETS REPS. Standing Barbell Curl 3 12, 10, 10 EZ-Bar Preacher Curl 2 10 Alternate Incline Dumbbell Curl 2 10
ICEPS EGINNER THIS EGINNER ICEPS ROUTINE is built around three can t-miss movements. If you want big bi s, you ll want to get familiar with these moves and keep them close at hand as you build your arm-training
Introduction & General Instructions for Your Training Program PART 1 3 PART 2 5 PART 3 6 PART 4 11 PART 5 15 PART 6 16 PART 7 29
TABLE OF CONTENTS PART 1 3 Introduction & General s for Your Training Program PART 2 5 Physical Activity Readiness Questionnaire (PAR Q) PART 3 6 Functional Warm Up / Mobility routine PART 4 11 Training
Most Effective Abdominal Exercises
The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute
Arizona Law Enforcement Academy. Physical Fitness Preparation Guide. Sergeant Angela Kwan ALEA/Phoenix Police Department
Arizona Law Enforcement Academy Physical Fitness Preparation Guide Sergeant Angela Kwan ALEA/Phoenix Police Department INTRODUCTION: This guide is a resource but targets pre-applicants or those individuals
try Elise s toning exercise plan
try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.
Ed McNeely. Junior National Team Strength Training Program
Ed McNeely Junior National Team Strength Training Program The majority of rowers use some form of resistance training in their preparation for the rowing season. While strength is obviously very important
Weight Training 3 (1501360) Item Specifications
Weight Training 3 (1501360) Item Specifications Hillsborough County Public Schools Florida Department of Education Race to the Top Revised 2013 This project was developed as part of the Florida Department
MOTM ATHLETE BIOGRAPHY. Laura Debenedictis LAURA DEBENEDICTIS
MOTM ATHLETE BIOGRAPHY LAURA DEBENEDICTIS Personal Details Personal Details Name Nickname Place Of Birth Currently Live Pocket Rocket Sydney, Australia Sydney Date Of Birth 09/11/83 Scorpio! Height 5 2
July 7, 2015. Video Conference and Training Call
Session #7 July 7, 2015 Video Conference and Training Call Today we covered several exercises for the arms: 1. Standard curl 2. Tricep extension 3. Hammer curl 4. Tricep extension 5. Reverse curl 6. Tricep
Training for High-Performance Collegiate Ice Hockey
National Strength & Conditioning Association Volume 24, Number 2, pages 42 52 Training for High-Performance Collegiate Ice Hockey Allen Hedrick, MA, CSCS, *D Head Strength and Conditioning Coach U.S. Air
BRYANT HOCKEY SUMMER WORKOUT created 4/20/06
BRYANT HOCKEY SUMMER WORKOUT created 4/20/06 PHASE 1:INTRO Target: Introduction to program Week 1: May 23-27 MON sets TUE sets WED sets A1-Flat Bench Press 4 10 A1-Chinups w/weight 4 10 A1-Front Squats
How To Prepare For Speed Drills
FOOTBALL Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive
1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm
Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson
Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility
IS TRADITIONAL WEIGHT TRAINING GOOD FOR MMA ATHLETES?
STRENGTH & CONDITIONING IS TRADITIONAL WEIGHT TRAINING GOOD FOR MMA ATHLETES? By: Funk Roberts WWW.FUNKMMA.COM Copyright Notice Copyright 2012 by Funk Roberts No part of this report may be reproduced or
CANDIDATE PHYSICAL ABILITIES TEST (CPAT) PREPARATION GUIDE. Preparation Guide for the Candidate Physical Ability Test
CANDIDATE PHYSICAL ABILITIES TEST (CPAT) PREPARATION GUIDE Preparation Guide for the Candidate Physical Ability Test The job of a fire fighter is one of the most physically demanding jobs in North America.
Secrets of Strength and Bench Pressing with Jim Wendler
1 Secrets of Strength and Bench Pressing with Jim Wendler ZE - Jim, thanks for hooking us up with tips for the most important exercise in the world, the bench press :) Let's start off with this... Why
20 Great Exercises for Women
20 Great Exercises for Women Life Gym, 3 Castell Close, Enterprise Park Swansea SA7 9FH Tel: 01792 547777 www.lifegyms.co.uk Source: www.womensfitness.co.uk 2 When it comes to fitness experts say that
[RPL] roc-it Plate loaded Features
![[RPL] roc-it Plate loaded Features](/thumbs/40/20592422.jpg "[RPL] roc-it Plate loaded Features")
[RPL] roc-it Plate loaded Features Traditional machine based exercises are not considered functional by virtue of their inability to mimic activities of daily life. Their rigid, fixed designs impose limitations
Overhead Throwing: A Strength & Conditioning Approach to Preventative Injury
By: Michael E. Bewley, MA, CSCS, C-SPN, USAW-I, President, Optimal Nutrition Systems Strength & Conditioning Coach for Basketball Sports Nutritionist for Basketball University of Dayton Overhead Throwing:
Concussion Management Protocol for G-Force Program
Concussion Management Protocol for G-Force Program Baseline ImPACT testing Recommended but not mandatory - Can be done anytime but ideally recommended before season begins - Ideally this should be done
THROWER S TEN EXERCISE PROGRAM
THROWER S TEN EXERCISE PROGRAM Diagonal Pattern D2 Extension Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During
Skills Assessment & Trades Orientation Physical Training Guide. bright. Generating bright futures
Skills Assessment & Trades Orientation Physical Training Guide Power Elec t r ician, Oper at ing Technician, & Aboriginal Pre-placement Tr aining Progr ams (N or t hern / S outhern) Generating bright futures
WORKSHEET X2 CORE DATE / WEEK. Warm-Up. 01. Sphinx Plank Crunch R R R R R. 02. Warrior 3 Cross Crunch. 03. Single Leg Walk Out to Sphinx
OKSHEET X2 COE DATE / EEK arm-up 01. Sphinx Plank Crunch 02. arrior 3 Cross Crunch T T T T T 03. Single Leg alk Out to Sphinx T T T T T 04. Half Angel T T T T T 05. oller Boat 06. 3 Speed Med Ball Push-Up
Chronos - Circuit Training Bodyweight
Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out