Muscular Strength/Power Olympic Lifting (squats, power cleans, bench, etc.) Minimum of 3 sets Heavy weight 80- 85% 1 REP MAX Reps 6-8 Rest 1-1/2- 2 min
(Toning)Emphasis: Muscular Strength/Endurance 3-5 sets Shorter breaks between sets (1 minute maximum) Medium to heavy weight 70% of 1 Rep Max 10 - 12 reps
(Calorie Burning)Emphasis: Muscular Endurance 3-5 sets Shorter breaks between sets (30 sec-1 minute maximum) Light to medium weight 50-60% of 1 Rep Max 12 - 15 reps
CCARDIO VASCULAR WORKOUTS EMPHASIS: TRAINING THE CARDIO VASCULAR SYSTEM HOW? *FREQUENCY 3-5 TIMES PER WEEK *INTENSITY: TARGET HEART RATE 60-85% OF MAXIMUM HEART RATE TIME: MINIMUM IS 20 -30 MINUTES METHODS: CARDIO EQUIPMENT (BIKES, TREADMILLS, ELLIPTICALS) TABATA, H.I.I.T.S., COMPLEX RESISTANCE TRAINING, ETC.
ORDER OF EXERCISE Exercise order can have an impact on the training stimulus stress level in a training session. Larger muscle groups or multi-joint lifts first.
Back Squat Primary: Gluteus, Quadriceps, Hamstrings Assisting: Full body as stabilizers (Core) Balanced athletic stance Feet shoulder width Bar balanced on upper trapezius Back flat Eyes and head straight forward Lower to femur parallel to floor Brief pause at each end of R.O.M. Spotter behind lifter and ready
Bench Press Primary: Pectorals Assist: Deltoids, Triceps Back flat on bench Grip evenly balanced from center Grip varies depending on emphasis Forearms perpendicular to bar at sticking point Bar touches midline of chest (no bounce, no arched back) Extended position directly over shoulders Spotter provides balanced assistance