Designing a Resistance Training Program - McKinley Health Center - University of Illinois
Your fitness goal The first step to designing a resistance training program is establishing your fitness goal. The type and number of exercises, as well as the number of sets and repetitions will differ based on your fitness goal. Table content taken from Essentials of Strength Training and Conditioning, edited by Thomas Baechle for the National Strength and Conditioning Association. Endurance and Health/Fitness programs are appropriate for inexperienced or currently inactive individuals. Your fitness plan The next step in designing your program is determining how many exercises you will include for each of the muscle groups. Rotation 1 Rest 60 - 90 seconds between sets. Rotation 2 Exercise suggestions The last step is choosing the specific exercises you want to do for each muscle group in your program. Upper Back Prone/seated rows Push-ups Pull-ups Lower Back Superman Trunk extension The plank Chest Bench press (flat, incline, decline) Flys Push-ups Biceps Curls Hammer curls Preacher curls Triceps
Physical Fitness Testing | Strength and Conditioning Test | Athletic Performance Test
How to Design Physical Fitness Tests to Measure Your Progress You’ll have a tough time figuring out if your strength and conditioning program works unless you measure your progress. The best athletes possess high levels of agility, strength, power, speed, and endurance. There are specific tests that measure each one of these components of athletic ability. Use the information in this article to make sure you match the proper test with the characteristic that you’re trying to evaluate, i.e. choose a vertical jump to measure power. Understand your sport or event It’s easy to choose the right test if you know the energy demands and movement patterns of your activity. If you’re preparing for physical fitness testing to enter the police academy, you’ll simply need to train for the tests given on that particular day. Sport testing requires a basic understanding of the event length, intensity, work-to-rest ratios, and common injuries associated with the activity. Goof-Proof Testing Guidelines 1.
Training 101: Build A Better Workout
In the early months of each new year, thousands of guys like you – real guys with jobs and families - flock to the gym to get back in shape. Some hire trainers. Others find routines in books or magazines. But many of us, well, we just wing it: a few sets of bench press here, some curls there, a few sit-ups, followed by a break to wipe your face with your shirt and secretly try to see if those abs have shown up yet. Sound like you? If so, stop. You can strengthen your entire body in a 40-minute workout, performed three times a week. Each workout will consist of five exercises, which can be grouped into the following categories: upper body-push, upper body-pull, knee dominant, hip dominant, and core strength. Upper Body-Push: Pushups, Bench Press (Flat or Incline), Dumbbell Bench Press (Flat or Incline), Floor Press (Barbell, Dumbbell), Dips Upper Body-Pull: Chin-Ups, Pull-Ups, Inverted Rows, Dumbbell Rows, Barbell Rows, Lat Pulldown (if unable to do chin-ups)
Picky Palate - Aurora
Eric Cressey | High Performance Training, Personal Training
Advice From a Former College Baseball Player: What If? Written on April 7, 2014 at 7:17 am, by Eric Cressey Today's guest post comes from current Cressey Performance intern, and former D1 college baseball player, James Cerbie. -EC What if? It’s the age-old question that has haunted athletes and competitive people for ages. What if I had done this? Unfortunately, these questions will never have answers. I’m in the middle of my internship here at Cressey Performance, and to say I’m greeted with the “what if” question on a daily basis would be an understatement. And just to bring you up to speed, I’m speaking to the training and preparation of baseball athletes. Here are 6 things I really wish I would have known, or done more of during my baseball career, courtesy of my experience here at Cressey Performance. 1. I’ve always been a good athlete. Because I was always a good athlete, however, I believe certain aspects of my training got overlooked. “James…these things just happen. Oh really? “1.
50 Pullups | Ultimate pullups training
Tuesday 10: Favorite “No Equipment” Workouts
Jun 12, 2012 Posted by Mel on Jun 12, 2012 in Blog | 22 comments Tuesday 10: Favorite “No Equipment” Workouts My 10 Favorite “No Equipment, No Excuses” Workouts Even I, hater of heat and summer months, sometimes just want to get outside and move around… no equipment, no fuss… just me, my iPod, a bottle of water, and my sweat. Warm up with an easy 400m run and some high knees + butt kicks + straight leg march — and modify the number of rounds and reps in the workouts, as needed, to suit your mood and personal level of firebreathing. [photo] 1. 2. 3. 4. 5. [photo] 6. 7. 8. 9. 10. BONUS: Turn it up to 1111. Looking for more ‘no-equipment needed’ ideas? [Download a PDF of this Tuesday 10 List.] Tags: backyard workout, bear crawl, crossfit, tuesday 10 Post a comment Like what you've read?
Van Yoga
by Lydia Zamorano 13 tips for on-the-road yoga when it's too cold to practice outdoors: 1. Have at least a 6 by 3 foot level floor, and a nice traveling companion who doesn't mind making space for your swinging limbs. 2. 3. 4. 5. [Above: Morning meditation in Bishop, California. 6. 7. 8. 9. 10. 11. 12. 13. [Driving up the central coast of California in our van. [Chaturanga on a snow day in Joshua Tree. [Koundinyasana 1. [Van practice at the Buttermilks - padmasana in pincha mayurasana. Lydia Zamorano is a yoga teacher, traveler and believer in yoga as a great way to feel good.
