Strength - Think Eat Do

Strength


Posted on February 20th, by admin in Your Work Out. Comments Off on Strength

Muscular Strength
(ACSM 2008 Physical Activity Guidelines)

3-4 x week  leaving 48 hours between resistance training sessions, alternating sessions A & B

  • 5 minutes Low intensity CV warm up, Cycle, x-train or walk gradually increasing HR to 55% MHR. (220-age) x 55% = 55% MHR.
  • Begin with Joint mobilisation – 20 reps of Deadlift (Back_deadlift), clean & press with empty barbell or light dumbbellsThen choose Routine A or B (Alternating)

ROUTINE A



2-4 sets of 8-12 Reps or 10-15 Reps  for middle aged + , typically 2s lift: 4s return

***Fatigue to be hit within the rep range (in correct form) , participant should not be able to perform more than 1 more rep of the given exercise, if they do, weight to increased by 5-10% on the following set)***

  • Barbell Squats
  • Lat Pull Down
  • Underhand Pull ups
  • Shoulder Press
  • Lateral Raise
  • Front Raise
  • Reverse Flyes
  • Bicep Curls


ROUTINE B



2-4 sets of 8-12 Reps or 10-15 Reps  for middle aged + , typically 2s lift: 4s return

***Fatigue to be hit within the rep range (in correct form), participant should not be able to perform more than 1 more rep of the given exercise, if they do, weight to increased by 5-10% on the following set)***

  • Deadlifts
  • Bench Press – Flat
  • Bench press – Incline
  • Bench Press –  Decline
  • Pec Flyes
  • Tricep barbell extensions
  • Tricep Pull downs
  • Cool down; 5 minutes cycling (STATIONARY BIKE), gradually decreasing  towards RHR.
  • Stretching ; 15-30seconds each stretch to a point of mild discomfort; Quadriceps (STANDING QUAD), Hamstrings (STANDING HAMSTRING), Glutes (LYING GLUTE STRETCH), Adductors (LEG OUT ADDUCTOR), Lower back (LYING SPINAL TWIST), Upper back  (REACH UP BACK STRETCH)(, Lats, Shoulders, Chest, Triceps, Biceps.


BACK_DEADLIFT





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