Explosivelyfit Strength Training

Different training and percentage loads produce different results. Each level of intensity elicits a particular range of responses in regards to learning and technique improvement within the athlete.

In general, the beginner gains the most from low intensity motor skill exercises when first learning the skill set necessary for their sport or sport position. This is a basic element of skill learning.

With low to moderate level intensity, the athlete is able to maintain control during the execution of individual parts or the entire movement. This allows total control of each element in turn or completion of the full range of movement for the complete exercise in the precise order necessary to achieve perfection.

Often times, especially in the weight room, lifters can be seen literally throwing the weights up and down with the hope they will be able to complete the lift with the load. Not only is this extremely poor technique but it is an accident waiting to happen.

A more advanced reason for not going too fast in the beginning is that it does not allow the body enough time to completely establish the sensory loops to fully work themselves out during the performance of the lift or exercise. This means there are gaps in the learning process that will eventually hold the athlete back when it comes to perfecting the motion.

A classic example is with the runner trying to go too fast too soon. Their form suffers due to a lack of attention to the task, their movement patterns suffer because of the increased attention to more speed. The final kicker in this is their undue concentration on more speed interferes with their brains ability to clearly establish the proper sequence of motor excitation necessary to actually run faster.

Using the big ten exercises in your training program.

Start out with one set of eight to twelve repetitions and after a week or two add an additional set. Several weeks later add one to two more sets until you reach four to five sets of each exercise. Begin with sets of eight and as you get stronger and can tolerate the stress of lifting gradually add more reps until you’re at twelve repetitions for four to five sets.

After three to four weeks have elapsed on this schedule begin to dramatically increase or decrease the repetitions on one of the days each week. This will shake up your body and make it realize that every day will not be the same. This is how growth takes place.

Once at the five sets of twelve it will be time to drastically change your entire program. But that is not what this article is about so I won’t address it now. Suffice it to say this will be the time in your program that new exercises, new reps and set schemes and different work to rest ratios will be needed to up the intensity necessary to continue your steady progress towards greater physical fitness.

After the exercises have been completed it’s time to start the cool down phase of the session. This period allows your body to readjust back to its normal temperature, pulse and breathing rates.

Midway through this cool down process do one or two static stretches for the various areas you’ve just worked out. Avoid, if possible, doing the same stretches each time by selecting a different one from any of the vast movements that are available.

Several of my favorite books are the Stretching Handbook by Brad Walker, Stretching by Bob Anderson, The Whartons’ Stretch Book by Jim and Phil Wharton, Stretching for Athletics by Pat Croce and Sport Stretch by Michael J. Alter.

After you have cooled down then it’s time to replenish your muscles with fuel. Eat a protein and high glycemic carbohydrate snack to help get your muscles back into the positive growing zone.

Summary

Start out by learning how to do the exercises correctly, be consistent in your exercise sessions, maintain the intensity, stick with the basics and eat well.

There you have it; a full schedule to get you into shape safely and effectively. But don’t get in a hurry to leave the gym just yet because you still have to cool down

A beginning resistance training routine part one

A beginning routine is made up of large muscle group exercises featuring balanced applications of sets and repetitions for both agonist and antagonist groups. After a movement specific warm up where each exercise is performed ten to twelve times do eight to twelve repetitions at your workout weight for two to four sets. A set is one group of eight to ten repetitions.

Follow each set with a rest period of sixty to ninety seconds, depending on your present conditioning status and then begin the next set of the same exercise. Move through the list at a steady pace. You should not be in the weight room much longer than forty five to fifty minutes.

The decision to do them all at one time will be a personal matter, one that takes into consideration the time you have to exercise. The full body workouts are good at helping to improve your general physical conditioning. This schedule would be done on alternate days so you have a recovery period interspaced between workouts.

If you make the decision not to do them all in one session then consider doing the upper and lower body exercises on different days. Following this exercise schedule allows you to exercise five days in a row with the weekend off for active recovery activities.

These are the essential ten and form the foundations of any strength program regardless of how you decide to do them.

1. Military presses
2. Chin ups or pull downs
3. Bench presses
4. Barbell rows
5. Squats
6. Deadlifts
7. Curl ups or full range sit ups
8. Back extensions
9. Laterals

1. Calf raises

Next up, how to use these exercises to in your training program.