1 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 helps the mission of advocating strength training without gimmicks possible. Now with that said, let s delve into the methodology of the program. Basic Weekly Setup Week 1 Muscular Conditioning Week 2 Hypertrophy Week 3 Linear Max OT Week 4 Heavy Weight Acclimation/Explosiveness Week 5 Intense Strength Training Week 6 Deload (optional) Note There is an option to max out on the 6th week, which will then call for a 7th week to be added as the deload to end the cycle. So that is the program broken down into a focus from week to week. This is called periodization. Some people say that periodization is just for advanced lifters, but the truth is that periodization is optimal for beginners as well. The benefit from periodizing rather than just doing straight sets (5x5), is that you prevent weaknesses before they can begin. Plateaus are best handled by preventing them in the first place! Also, the specific weights along with varying rep ranges greatly improve focus for beginners. You won t psyche yourself out by comparing each workout to the last every single week. You will never be unsure of what weights to use, which is often the cause for weeks of no progress. You will be on a long term path for consistent gains. All you have to do is follow the plan as formulated for you, and just lift the weights! It is also crucial to understand that each phase effects the other. The hypertrophy phase will also make you much stronger. The strength phase is going to build muscle as well. The fact is with natural athletes, strength and muscle mass go hand in hand. If you focus only on low rep strength development, injuries are much more likely to occur. And if you focus only high reps, there will be a great deal of total body stimulation being missed. This program is also built with the bigger picture in mind. So the transition from each phase is taken into consideration. Setup Within Week Upper/Lower Split This is an extremely important aspect of the program. A 5 day bodybuilding split is NOT optimal for natural bodybuilders. And most certainly not optimal for athletes looking to develop strength. Upper/lower splits allow for a greater emphasis on compound movements, which stimulates your body to produce more testosterone than isolation exercises. Also, the quality of each set will be far greater in an upper/lower split. 5 day splits have far too much volume per workout. By the 18th chest set, how strong are you really? Now compare that to an upper/lower
2 split where you come in fresh, slam 3 4 sets of bench and move on. This helps for injury prevention as well because you will use better form having shorter, more goal oriented workouts. The one advantage the 5 day split would appear to have is volume, but then the upper/lower split allows for 2 3 upper days a week. So the volume ends up being about the same, of much higher quality work. Upper Vs Lower Frequency This is an issue you can t solve through research. It only comes through experience. I have found that the upper body can handle a much greater frequency than the lower body. Full body movements like the squat and deadlift can be very taxing, not just on your CNS but also psychologically. I always say there is no such thing as an easy squat. So I d rather squat with high intensity than underperform while using a high volume. Now compare the feeling after squats to the feeling after training biceps, abs, or calves. The smaller range of motion movements tend to be much easier to recover from. Obviously the bench press is still a compound movement, but it is clear the feeling is entirely different in comparison to a squat/deadlift. It is vital to keep in mind that the tradeoff between frequency and intensity is always an issue to balance. If you are going to lift upper body 3 times in one week (as the first week requires), then the intensity simply cannot be extremely high every workout. Later on in the training program, the upper days are spaced out and only twice a week. This is because after the base of volume has been built, the high intensity sessions require a decrease in volume (both daily and weekly). Now some of you may know that many olympic lifters squat everyday. I always keep lower training between 1 2 times a week because the way I train is with extreme intensity, and higher volume per workout (both squats and deadlifts together). I have seen olympic lifters train personally and was a bit surprised at the lack of intensity going into squats. It is just a different mentality. This is largely because the squat is an accessory lift in olympic weightlifting. It is just a tool to develop the clean & jerk and snatch. Also much of the culture of the sport has been influenced by top lifters who train while using performance enhancing drugs. This allows for quicker recovery obviously. Then the last point is that olympic lifters often are willing to put their bodies on the line. My training has not only allowed me to squat 3 times my bodyweight without the use of drugs, but also completely avoid any injuries while doing so. Setup Within Workout The upper/lower split allows for a focus on the most effective exercises. There is no point in wasting your time doing exercises which are simply inferior. The problem is people do substitute exercises added on for the sake of volume. If you can squat deep, there is no point in doing a leg press afterwards! The leg press is just useful as a substitute for if you have a bad back for example. However, a proper accessory movement would be incline chest flys. You may think I would think such an exercise is silly since it wont build strength, but it offers something the bench press doesn t. It focuses on the upper chest and takes the triceps out of
3 the movement. So if a lifter has a lagging upper chest, and perhaps his triceps are overpowering his chest, then this could be a great addition to the end of a workout. It wouldn t be an adequate main accessory however in this program, it would be a possible optional exercise. Upper Body Main Accessories You can see on the spreadsheet, the program calls for 3 additional required exercises to the bench press for upper body days. You need to pick an exercise for the upper back, shoulders, and biceps. Some ask why I dont emphasize the triceps if I do so for the biceps. Well the issue is that your triceps simply get worked far greater in pressing movements than your biceps do in pulling movements. If you were to do heavy dumbell rows, your biceps are not going to be very sore. However, if you bench press and then do dumbell overhead press afterwards, additional tricep work will almost always be overkill. Sore triceps can really limit the next workout. These 3 exercises will be done every single upper body workout. Because of this, these should be exercises which you will be able to progress in over time. Examples of Upper Accessory Movements Back: 1. Dumbbell Row 2. Weighted Pull Ups 3. Pulldowns 4. Machine Row Shoulders: 1. Seated Dumbbell Overhead Press 2. Standing Dumbbell Overhead Press 3. Military Press 4. Lateral Dumbbell Raises (I suggest this as an optional exercise). Biceps: 1. Dumbbell curl 2. Barbell Curl 3. Dumbbell Hammer Curl 3. EZ Bar Curl 4. Exercises involving pulleys/machines (I also suggest this as an optional exercise). Note These movements are all listed in order of overall effectiveness. Some exercises are proven to be more effective (i.e. weighted pull ups better than pulldowns), and others are ranked based on what I personally prefer for practical reasons (i.e. dumbbell row being above weighted pull ups). So pick which ones work best for you.
4 Optional Exercises The optional exercises are movements which are optional from workout to workout. The only requirement for upper body days is to do the 4 exercises. The optional exercises are 2 spots which you can throw in whatever you just want to add for that particular workout. These should be more geared towards isolation. A great example was the incline chest fly mentioned earlier. These movements aren t necessarily going to need to be improved over time, they are more just for added volume and to make up for some areas which may need emphasis. This would be a section which tricep movements can be added since the intensity is lower and reps are higher. These also may actually reduce soreness acting as a cooldown. It is crucial to remember that you can change these exercises from workout to workout. So you can completely skip these and just do the 4 main movements for your upper days. These are interchangable Examples of optional exercises: 1. Lateral Dumbbell Raise 2. Incline Chest Fly 3. One Armed Tricep Extension 4. Bicep cable/machine movements 5. Preacher Curl 6. Skullscrushers 7. Hammer Curl (if not used as main accessory) Note The most important aspect of these lifts is that they are low impact. This means they will not damage recovery when doing lightly in the 8 12 rep range. This is why exercises like incline bench press are not included. Lower Body Workout Optional Exercises In this program, there are no main lower body accessories which are to be done each workout. That is simply because the squat and deadlift will develop the entire lower body. Glutes, quads, hamstrings, even calves are all worked. I have developed enormous legs relative to my bodyfat percentage by simply having a minimalist approach to leg day. I did not just assume this to be true either. Believe me, I have tried every possible leg exercise for the sake of volume after squats/deads. And every single time I tried this, I found myself wasting time, and it was effecting my focus going into leg day. It is easy to feel like you succeeded if, despite squatting without hitting the numbers you need, after you work a good amount of volume. This is a lie! If you are not increasing your performance in the gym, you are not getting stronger, and you are not building muscle. Over 90% of my workouts I simple squat, deadlift and leave. This is the part of the program that allows for the most customization. You can choose between explosive accessories for lower body, or hypertrophy (bodybuilding) movements. Optional Hypertrophy Leg Exercises:
5 1. Calf Raises On Leg Press 2. Any other form of calf raise. 3. Leg Curl 4. Leg Extension (can be useful to relieve knee pain as a cooldown) 5. Isolation Glute Exercises 6. Single Leg Press 7. Single Leg curl Note These are all to be done in the 8 12 rep range just like the upper body optional lifts. Also they are not intended to be extremely intense. Optional Explosive Leg Exercises: 1. Box jumps (jumping full intensity, need high box) 2. Jump Squats (use low weight, great if done right but if confused, don t do them) 3. Powercleans (need decent form, if unsure send me a form check video) 4. Deep Squat Jumps (Simply jumping but descending to squat depth before launching) 5. Single Leg Box Jumps 6. Med Ball Throws 7. Explosive Single Leg Press Note This is crucial. These exercises are to be done in 4 rep sets. This is to ensure that the exercises are working explosive power, which requires peak performance. Dragging along high reps breaks down form and defeats the entire purpose of these movements. So Which Exercises Should I Use, Hypertrophy or Explosive? You have 3 simple options. 1. If you are a bodybuilder, simply choose the hypertrophy exercises. 2. If you are an looking for general strength, mix and match. You can even time it so that you perform the hypertrophy movements, on the hypertrophy focused week. Then move to explosive accessories on the heavy strength weeks of the program. 3. If you are looking to increase your vertical or sprinting speed, simple stick with the explosive movements for the entire program. What About Pin Squats With Weight Above 1 Rep Max? There is another type of optional exercise which I didn t mention for the lower body days. It is under its own category called Supramaximal. That means you use weight that is above your 1 rep max which you could not handle in a full range of motion squat. If you are a beginner, don t worry about this. This is really one of the few times where I think beginners and advanced lifters should not always do the same exact movements. That is only because handling weight above your max on pin squats can be dangerous if you are not 100% in tuned with what your body can handle/recover from.
6 Can I Just Skip The Optional Exercises? Simple answer. If you just don t have the time or desire to motivation for the optional exercises, only do the required lifts. That means avoiding all of the optional exercises for both upper and lower days. Trust me, you will be completely fine and gain a ton of strength regardless. To be honest, after lifting for 8 years still stick with just the main 4 exercises for upper and 2 for lower in most of my workouts! The extras are simply to allow for some customization to adjust the program to specific needs. Can I Change The 3 Main Lifts? This program is built with the bench, squat, and deadlift in mind as the base for building raw strength, power, and muscle mass. If you are a beginner you absolutely need to have these movements emphasized. Even if you are an advanced lifter, I highly suggest keeping the max lifts as the foundation of the program. However, if you for some reason really do not want to bench or deadlift in the standard form, you can make some adjustments. Substitutions For the Deadlift: 1. You can do a snatch grip deadlift in place of the standard dl. 2. You can also replace the standard dl with a deficit deadlift (deficit must be consistent throughout program). 3. You can simply ignore the deadlift being a core lift, and only enter the squat max in to formulate the workouts. Then perform the stiff legged deadlift as an optional exercise (note, the stiff legged deadlift cannot be used as an optional exercise if the standard deadlift is also used). Substitutions For the Bench Press: 1. You can use the dumbbell bench press. This can be a great exercise but the issue with it will come the difficulty of handling low reps since starting the movement is always the hardest part with dumbbells. 2. You can also use the incline bench press. This will emphasize the upper chest a bit more. I don t suggest doing this to build strength, but if you are a bodybuilder you could cycle this in every now and then. Substitutions For the Squat: 1. What s wrong with you? Trying to replace the squat? You might as well leave my channel and subscribe to sixpackshortcuts if you are entertaining this thought. Key To The Program Psychological Factors This is one of the biggest reasons this program simply works. It is not just a theoretical concoction created from principles alone. No, it is made with the psychology of the lifter in mind. That is why there is a rep max out day at the end of the first two weeks. Because I know you will
7 surprise yourself each time after following the higher volume workouts. And the higher volume workouts are intended to be very doable without being too easy. So you will feel confident realizing that you can complete this cycle and dominate in the gym. Rather than coming in trying to increase 5 pounds each workout, struggling to maintain form while being demotivated as each workout seems to get harder. The mentality is also a huge reason why each workout is shorter than normal. Most of them will only take 45 minutes to an hour. There is debate on whether you see hormonal advantages to shorter workouts, well I say that doesn t even matter! Even though the shorter workouts are better in theory, I advocate for them not even for that reason. Rather, they simply are better for your mentality in the long run. You will not be able to consistently exert effort in a goal oriented fashion, for hours on end every day. You won t drastically breakdown, or become extremely overtrained. No, the realistic effect is that you will just stop being as ambitious with your lifts. Gradually not reaching for huge gains. Slowly becoming average like everyone else in the gym. Instead, I want you to come in the gym on a mission. Accomplish that goal, feel satisfied knowing you did everything you had to in order to get better, and comeback next workout excited! What Weights Should I Use For Accessories This part is up to you. For the 3 required accessories on the upper days, I suggest keeping the intensity fairly high. If the benching is extremely hard, you can go a bit easier on the accessories. However, on most days you should be able to bring the intensity into all 4 lifts. Also, make sure you aren t just using the same weight over the entire 6 weeks. You should be progressing in all of the required lifts. You just have more freedom in how you go about doing it. If you want to take the 3rd week easy on the accessories, there is no problem. Just make sure you aren t completely stagnate on these lifts. As far as the optional exercises, you do not have to have the same mentality. These can be done just as a cooldown as I previously said, or just for some extra volume in certain weak points. That is why the sets are 8 12 reps and should not be at an extremely high intensity. Only the explosive optional exercises for leg day should be done with a high intensity. Other than that, you can take these exercises easy, get your pump on, take some selfies and watch as your biceps become a trending topic on twitter. Ab Training You can train abs whenever you want in this program, with one exception. Do not train abs the day before leg day. This is crucial because heavy squats and deadlifts require immense core strength, and if your abs are not 100% ready, you will be at risk of injury. The lower back and abdominals work together. If your abs are extremely sore, the workload shifts too heavily upon the lower back during these heavy movements.
8 How Should I Warm Up? You warm up for the lifts, by simply doing the lifts with light weight. No need for anything special. Remember, we want to get in, accomplish the goal, and get out. For heavy squats, I suggest doing a 10 rep warm up with extremely light weight, then proceeding in doing 1 4 rep sets to warm up until the working set. The most common mistake is to warm up using extremely high reps, which burn out the lifter and don t acclimate them to heavy weights. The warm up should be the shortest, most efficient route possible to allow you to start the actual workout. The stronger you get, the more warm up sets it typically takes. So for me, I usually warm up for squats with 135 x 10, 225 x 4, 315 x 4, 375 x 3, 405 x 2, 425 x 1, then the workout begins. For the bench days with higher volume, you only need to do one or two warm up sets as the workout itself gradually increases in intensity. Also, on the accessories there is also no need to do more than one warm up set. It is the days where you have a very intense set as the first working set, where the warm up may need to be a bit extensive. Nutrition Last but not least, let s discuss your diet. Believe it or not, this issue is painfully simple despite what many experts say. All you have to do is this. 1. Track calories (eat more to gain weight, less to lose) 2. Track protein intake 3. Eat a high amount of protein relative to calories (I suggest eating a gram or more per pound of bodyweight) The balance of carbs to fats is largely irrelevant. Personally I prefer high protein, high carbs, low fat. I find that this is best for energy and performance in the gym. However, I have noticed that those who are a bit less active tend to gravitate towards fats. Everyone has a preference, but as long as the calories are on point, and the protein is sufficient, the rest will fall into place. Now you don t even have to go this far. I don t track my calories. But that is also because I have a very good sense of how much I eat along with still checking the calories on the food (just not measuring). If you weigh yourself fairly frequently, you will be able to adjust simply by that measurement. A couple extra suggestions with nutrition is to drink water frequently, eat high fiber content foods, and if you don t track your protein, simply drink 3 whey protein shakes everyday. Spacing out your protein can be beneficial as some research coming out recently suggests that 4 6 meals is idea to maximize protein synthesis. Dr. Layne Norton conducted those studies. Check him out if you want to know the inner workings of nutrition. I am simply here to tell you the bottom line of what works as far as nutrition goes. The reason why I suggest eating so much protein is because there are no negative effects from very high protein diets in normal people. However, if you don t eat enough, you will
9 not be gaining the muscle mass you could. The extra protein your body can t utilize to build muscle, will simply be used for energy or stored as fat depending on if you are in a caloric deficit or surplus. Also, I want to give a quick word in about the question of bulking or cutting. You don t have to choose. It is a false dichotomy for most. Competing bodybuilders that get down to 3 4% bodyfat literally have to bulk/cut because that is unsustainable and unhealthy. However, if you are like most people, over 15% bodyfat, and don t have a huge amount of muscle mass, then you simply need to focus on body recomposition. Which is gaining muscle while burning fat, and that is achieved by eating enough calories to stay at the same weight while lifting/eating plenty of protein. Your bodyfat% will drop without the scale changing. If you are looking to get bigger, I suggest slowly eating more calories. You cant build more muscle than your body demands for from protein synthesis caused by lifting heavy, so eating an extremely high calorie surplus will only result in more fat past a certain point. Say you can build 1 pound of lean muscle a month. Such limitations are always dependent on many factors, but let us say that this is what your genetics along with your training allow for. Now why try to gain 10 pounds in a month, as opposed to saturating your body with your protein while eating enough calories to simply gain 1 2 pounds. Doing this will allow you to gain all of the lean muscle you could, gain a pound or two of bodyweight, without an increase in bodyfat percentage. Now some may say that a higher calorie surplus will raise the ceiling for lean muscle mass, but I have yet to see data suggesting excessive carbs/fats do anything to aid protein synthesis. Then again, there may come in some data later on. I am just telling you what I have done, and that you do not have to bulk/cut. Maybe it will work best for you. I am just sick of hearing people act as if it is utterly impossible to get strong, put on muscle, without putting on fat. I haven t been over 10% bodyfat in years yet have managed to be 179lbs at 5 7, 21 years old naturally. This may not sound very big to some, but to put on quality, lean muscle while being drug free is harder than most perceive. Much of that is due to amount of steroid using lifters lying, claiming to be natural to make a quick buck. But that is an entirely different discussion. The point is, if you are on this program, just make sure to get enough protein, and ideally be in a slight calorie surplus (gain muscle without fat). You can just be at maintenance (gain muscle and lose fat), but I would not suggest this program for someone who is in a calorie deficit (losing weight). Supplements So overall I suggested eating 3 scoops of whey protein added onto your diet if you want an easy way to ensure you are getting enough protein throughout the day. I personally use preworkouts for fun but of course supplements are not necessary by any stretch of the imagination. They can just make lifting more fun/easier to stay on track.
10 The protein at Walmart by BodyFortress is extremely cheap. I originally was skeptical considering the price is so much lower than the competition, but it does appear that it is a reputable company. I now use this personally as well. Thank You That is all. Thank you for downloading this and supporting the channel. I hope this is helpful in your journey to get stronger! And thank you for any donations. Spread the word to your friends if this is effective for you. Hopefully we will see the gimmicks in the fitness industry die out as a real, no nonsense approach takes over! Thanks again. Update on 5/26/13 Rest Between Sets This part is crucial. To hit the weights set for you in this program, you will need full recovery in between sets. Of course there will be a point at which resting more is not necessarily beneficial as you need to stay warm while not making the workouts too long. Also, full rest varies for different people based on various factors. Bottom line: 3 8 minutes in between sets will generally be optimal. For bench sets it may be closer to 3. For leg day, it may even be longer than 8. That is fine. All that matters is that each set you are ready to give it your all both physically and mentally. The one exception to this rule of keeping full rest periods, is for the optional exercises. For the 8 12 rep sets of the optional exercises, keep the rest lower. A typical rest period would be 1 2 minutes. Remember, these sets are for getting blood into the muscle, keeping a low impact, and just getting some volume in on a possible weak point you want to bring up. The only optional exercises which require full rest would be the explosive optional accessories (if you chose to use them). SuperSetting On Upper Day In order to make the workouts quicker, you can superset on upper days. This simply means doing one set of bench, then once set of your back exercise, the 2nd set of bench, then the 2nd set of your back exercise, ect. So you can group bench and back, then afterwards, do the same grouping shoulders with biceps. You do not have to do this, but it is a solid option to save time in the gym.
11 Amount Of Sets For Optional Exercises 4 sets need to be done for the optional exercises. Nothing more. This is including the warm up set. Remember these can t negatively affect recovery, so more volume than 4 sets likely would do more harm than good. Repeating The Program This program is absolutely designed for repeated use. That is why periodization is so effective. It allows for consistent progress without stagnation. Also, it allows you to stick with the basic proven exercises, rather than having to change exercises in order to break through plateaus. This is extremely important because the most effective exercises will have a great carryover to all other movements. So if you run this program 3 straight cycles, you will always be squatting for leg development, not hit a wall, and you will see every other leg exercise becomes easier. I ve been lifting for many years now, getting my strength up where I am handling 3 times my bodyweight, yet have never hit a wall. I haven t changed my basic setup either. Often times you will see other gurus in this industry recommend something entirely different from what they do. This program isn t a creation, rather a formal description of how I train. This program s setup is what I ve done to get this strong, what I currently still do, and what I will continue to do. The only task I had to do to make this program was to write out and calculate what I already do in order for it to be easy to follow. Update on 11/18/13 Progression On Accessory Lifts There are intentionally no percentages given on the accessory lifts to allow for focus on the main lifts. This also allows for you to lift based on how you are feeling on that particular day. Just try to increase the weight gradually over the course of the weeks. The intensity should always be relatively moderate so if you are hitting failure or coming close to it, then you need to lighten the load. This moderate intensity also applies to the deadlift variation which is the only required accessory movement on certain lower body days. Missing A Lift If you fail to complete a set as written, drop the max on that lift by 5%. Do not repeat the same workout, just finish what you can and move on with the 5% decrease for the next session. Conversely, if the workouts are far too easy and you re a beginner lifter, I strongly recommend my linear program.
12 Success Stories I have been hearing incredible feedback from many of you about your progression on this program. I have to admit even some of the numbers surprise myself. But then again sticking the basics, intelligently implementing them, and of course hard work will always result in success. If you want to share your progress on the Candito Training facebook wall, at As of right now I do not answer private messages since I get too many, but if you post on the page s wall I ll look at it and others will be able to see your progression as well. So let me know if you hit some noteworthy personal records!
Contents About The Author...3 Introduction...4 How It Will Change Your Body Shape?...5 Metabolic Conditioning...6 Exercise Selection...7 Equipment...8 Session One...9 Session Two... 10 Session Three...
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
The Vertical Jump BLITZ By Taylor Allan www.basketballrenegades.com TaylorAllanTraining LTD. All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic
Candito Advanced Bench Program by Jonnie Candito Goal And Context Of Program This program is built primarily for an advanced lifter looking to set aside a period of time to focus on overloading the bench
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
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
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
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
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
Fit for Flight Developing a Personal Fitness Program The purpose of this brochure is to provide you with basic guidelines for developing a balanced physical fitness program and customizing a workout to
USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.
Strength, Size, or Power? Helen M. Binkley, Ph.D., CSCS*D, NSCA-CPT Which one are you training for strength, size, or power? First, let s identify what each of these are. Strength is the ability to produce
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.
WVU Tech Golden Bear Wrestling Strength and Conditioning Program The off-season program that follows is a basic strength-building program based on fundamental exercises that have provided tried and true
Strength Training for the Knee This handout is to help you rebuild the strength of the muscles surrounding the knee after injury. It is intended as a guideline to help you organize a structured approach
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
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
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
1-4 CHEST TRAINING Mike O Hearn s Power Bodybuilding: Chest Workout www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html SETS REPS SET 1 SET 2 SET 3 SET4 SET 5 SET 6 Incline press
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
Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition
Fit for Duty: January 2012 Core strength prevents injury Written by Sherry Dean Each of us has an obligation to ourselves, our crews and our families to take a serious look at the roles we take on in our
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.
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
How to Eat Stop Eat: The first and most important part of Eat Stop Eat is to agree to stop over thinking weight loss. Stop searching online for the newest reason why you should eat more or less to lose
Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity
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
Fitness Training A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance (stamina), strength, speed, flexibility, muscle endurance,
Strength and Stability Training for Distance Runners By Ben Wisbey Strength training is one of the most commonly discussed topics amongst distance runners, generating great debates with many strong opinions.
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
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
Seven Things You Must Know Before Hiring a Real Estate Agent 1 Introduction Selling a home can be one of the most stressful situations of your life. Whether you re upsizing, downsizing, moving across the
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
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,
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
7 Secrets To Websites That Sell By Alex Nelson Website Secret #1 Create a Direct Response Website Did you know there are two different types of websites? It s true. There are branding websites and there
THE BADMINTON ASSOCIATION OF ENGLAND MISSION STATEMENT Badminton is an Olympic Sport It is played by groups, families and individuals of all ages and it provides a healthy, lifelong sport activity that
MINDING OUR BODIES Healthy Eating and Physical Activity for Mental Health Facilitators Guide: Background Information (note: tell participants to consult with their doctor before starting to exercise) What
Fall 2015 Fitness Center; Building 21, Room 103 Ext. 4338 Instructors: Brenda Conner Ext. 3415 email@example.com Highline College Physical Education Department pe.highline.edu Weight Training: PE 123/223
Strength Training For Runners Be the strongest, fastest athlete you can be Agenda Why to strength train and the benefits Myths about runners and strength training What to do How often Example program About
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
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
THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning
The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,
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
LearnToRun10K Program So you ve decided you d like to LearnToRun10K! If you ve never run before, or if you ve not done any running for 3 months or longer, then this is the program for you! You ll notice
Strength Training For Basketball Matt Ludwig CSCS,SCCC Setting the framework for success Have realistic expectations: 1. I want 100% of what you have left everyday 2. You must be more concerned with your
5k 8-week training program t H e g o a L o F t H i S p L an i S n t to get Yo U a C ross t H e FiniSH Line, it S to get t H e B e S t V e r S i o n o F Y o U a C ross t H e FiniSH Line. ContentS 04 i ntroduction
A 16 week training plan for a sprinter Written by Andrew Maclennan www.getfastandstrong.com/ Please see the outlined programs below. They make up a 16 week block of training. The 16 weeks is divided up
Seven Things You Must Know Before Hiring a Real Estate Agent Seven Things To Know Before Hiring a Real Estate Agent Copyright All Rights Reserved 1 Introduction Selling a home can be one of the most stressful
OVERVIEW Physical Fitness Training 12 Week Preparation Program To help prepare you for a career in law enforcement, the Recruitment Team of the Las Vegas Metropolitan Police Department has instituted a
CARDIAC REHABILITATION HOME EXERCISE ADVICE Introduction Exercise is a very important as part of your rehabilitation and your future health. You will need to exercise at least three times per week, minimum,
Copyright (c) 2015 Christopher Small and The Art of Lawyering. All rights reserved. 1 In this special report, I ll be sharing with you the ten biggest mistakes that lawyers make when marketing their law
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
Eligibility The NCSF online quizzes are open to any currently certified fitness professional, 18 years or older. Deadlines Course completion deadlines correspond with the NCSF Certified Professionals certification
Winter Sports Advanced Ski Exercises - Introduction The following exercises are for individuals who already have a significant level of fitness. If you are unsure as to whether they are appropriate for
Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.
Welcome to the world of Power Plate Exercise The Power Plate is the innovative, time saving and results driven way to improve your fitness and well being. It works by accelerating the body s natural response
Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in
By Ryan Jones Part II in the Series Start Small and Retire Early Trading Weekly Options Important My 27% Option Strategy is one of the best option trading opportunities you will come across. When you see
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
Club Accounts. 2011 Question 6. Anyone familiar with Farm Accounts or Service Firms (notes for both topics are back on the webpage you found this on), will have no trouble with Club Accounts. Essentially
TM Green RGB break down: R-15 G-156 B-0 Trading Tips Autochartist Trading Tips VOL. 2 Chapter 1 PLAN YOUR TRADING STRATEGY AND FOLLOW IT In baseball, my theory is to strive for consistency, not to worry
UNIVERSAL FITNESS NETWORK, Inc. 2315 West Monica Dunlap, IL 61525 (309)-360-5615 firstname.lastname@example.org FACTS ABOUT THE PHYSICAL FITNESS ASSESSMENT TESTS Universal Fitness Network, Inc. specializes in physical
Wythenshawe Hospital Cardiac Rehabilitation Patient Information Remember : Lifelong regular physical activity - 0 minutes, five times per week is important for your general health. I feel so much better
Moving on If you re still reading this, congratulations, you re likely to be in the minority of traders who act based on facts, not emotions. Countless others would have simply denied the facts, and moved