GERRITY FITNESS CENTER

1
GERRITY FITNESS CENTER
72d AIR BASE WING
TEAM TINKER

• Office Symbol SVMP
• DSN Phone [phone]

I n t e g r i t y - S e r v i c e - E x c e l
l e n c e
2
Strength Training

• Our greatest glory is not in never falling, but
  in rising every time we fall.
• Author Confucius

3
Concepts of Strength Training

• A systematic stimulus/response activity which
  affects the neuromuscular system
• - Muscle recruitment becomes more efficient
• - Muscle fiber increases in
  strength/endurance
• - Connective tissue/tendons become stronger
• - Skeleton becomes stronger
• Based upon the theory of progressive overload
• Both males and females can train the same

4
GETTING STARTED

• Decide what you want out of your program
• - Enhance strength and power
• ( Power lifter, football player, shot
  putter, etc.)
• - Enhance muscular endurance
• ( Long distance runner, swimmer, cyclist,
  etc.)
• - Blend strength/power with endurance
• ( Common athletes, most fitness devotees,
  etc.)
• Train specifically to what best meets your needs

5
KEY FACTORS

• With whatever direction youve decided to take,
  the following should characterize your program
• - Consistency Frequency of training,
  moves, etc.
• Dont haphazardly jump from one thing to
• another
• - Intensity Necessary to promote growth
  and
• development, but avoid over-training
• - Progressiveness A must for advancement
• - Recoverability Muscles make
  physiological
• adaptations during the recovery phase

6
MACHINES OR FREE WEIGHTS

• . Free weights provide greater flexibility in
  selecting moves to use
• . Free weights involve synergists and
  neutralizer muscles to a much greater extent
• . Free weights involve a more intrinsic feel
  to training

• . Machines are safe and time savers
• . Machines allow you to work without a training
  partner or spotter
• . Machines guide you through movement patterns
  and range of motion
• . Most machines have variable resistance features

7
FREQUENCY OF TRAINING

• How many days do you have available to train?
• - Training effect can be held about 72-96
  hrs.
• - 2-3 days per week is necessary
• . If all you have is 2-3 days then a Full Body
  routine is necessary where you train all muscles
  and do all moves in a single workout
• . If more days are available you can do a Split
  Routine and work different muscles and do
  different moves on different days

8
FULL BODY ROUTINE

• Should include moves for lower body, upper body
  and mid-range torso muscle groups
• Structured recovery between workouts
• - At least 48 hours rest (Mon/Thur or
  Mon/Wed/Fri)
• A total of about 10-12 moves is the norm
• - Compound moves involving multiple joint,
  multiple muscle groups should be stressed
• - Work from larger to smaller body masses
  and compound moves before isolation (single
  joint) exercises. For example
• - Legs, back, chest, shoulders, arms,
  abs
• - Leg press before knee extension / curl

9
SPLIT ROUTINE

• Working separate muscle groupings on different
  days
• - Requires 4 or more days per week
• - Muscle groups worked 2-3 times per week
• - Structured recovery (days rest) between
  workouts
• Typical 4 Day Split Routine
• - Upper body on Mon Thur
• - Lower body on Tue Fri
• Usually about 8-12 moves per workout
• - 1-2 compound moves and 1-2 isolation moves
  per body
• part. Work large to smaller muscle masses.
  For example
• - Chest, shoulders, arms
• - Bench press, pec deck, pullover
• Accommodates more moves, or can be used to reduce
  per workout
• time by splitting what you may have been
  doing in a full body routine

10
Exercises and Muscles Loaded

• Legs/Hips
• - Squat, leg press, lunge
• - Regular dead lift
• - Knee extension
• - Leg curl
• - Calf raise
• - Hip Abductor/adductor
• Back
• - Front lat pull
• - Seated row or t-bar row
• - 1 arm bent row
• - Shrugs

• - Glutes, quads, hams
• - Glutes, quads, hams
• - Quadriceps
• - Hamstrings
• - Gastrocnemius, soleus
• - Medial glutes, adductor
• grouping
• - Latissimus dorsi
• - Rhomboids, mid- traps
• - Upper lats, tres major
• - Upper trapezius

11
Exercises and Muscles Loaded

• Chest
• - Bench press
• - Chest flys/pec deck
• - Cable cross-over
• - Pullovers
• Shoulders
• - Back/front press
• - Front, side and rear
• lateral raises
• - Upright row

• - Pectoralis major, front delt
• - Pecs, sternal fibres
• - Major/minor pecs,
• - Pecs, serratus
• - Deltoids, upper trap, triceps
• - Anterior, medial, posterior deltoids
• - Deltoids, upper traps, biceps

12
Exercises and Muscles Loaded

• Triceps
• - All push moves - Tricep
  group
• - French press - Long
  head
• - Cable pushdowns - Lateral head
• - Kickbacks - Short
  head
• Biceps
• - All pull moves - Bicep
  group
• - Supinated Curl - Bicep
  brachii
• - Hammer/Pronated curl - Brachialis,
  forearms

13
Exercises and Muscles Loaded

• Low back
• - Back extensions - Spinal
  erectors
• - Stiff-leg dead lifts
• Abdominals
• - Crunches - Abdominal
  group
• - Sit-ups - Abs
  and hip flexors
• - Hip curls/leg raises - Abs and hip
  flexors
• - Torso Twists - Obliquus
  

14
Sets, Reps and Resistance

• Set Given number of reps done continuously
• Rep One full cycle of lifting/lowering
  resistance
• Resistance Overload (weight) to be used
• Select sets, reps and resistance based upon what
  you most want to develop.
• - Primarily strength
• - Primarily endurance
• - Blend of strength and endurance

15
Training for Strength

• Low volume (sets), low reps, heavy overload
• - 2-3 sets with full recovery between sets
  (3-5 mins)
• - 2-6 reps
• - 75-95 overload based on 1 RM
• Best to use rep range method to identify
  overload if youre
• not familiar with working cycles, or if
  youve not already
• developed a good conditioning base
• - By trial/error identify weight that
  can be properly lifted at
• least 2 reps, but not more than 6.
  Add weight when you
• can exceed 6 reps.
• Muscles appearance tends to get large and bulky

16
-Training for Endurance

• High volume, high reps, light overload
• - 4-5 sets with short recovery between sets
  ( 30-45 sec)
• - 12-15 reps
• - 50-70 overload based on 1 RM
• Best to use rep range method to identify overload
  if youre not familiar with working cycles, or
  if youve not already
• developed a good conditioning base
• - By trial/error, identify weight that can
  be lifted properly at least
• 12 times, but not more than 15. Add
  weight (or increase sets,
• reps) when you can exceed 15 reps.
• Muscles appearance tends to change little,
  usually long/lean

17
Blend of Strength and Endurance

• Moderate volume, mid-range reps, medium overload
• - 3-4 sets with moderate recovery ( 90 sec
  ) between sets
• - 8-12 reps
• - 60-80 overload based on 1 RM
• Best to use the rep range method to identify
  overload if youre not
• familiar with working cycles, or if youve
  not already
• developed a good conditioning base
• - By trial and error, identify weight that
  can be lifted properly at
• least 8 times, but not more than 12. Add
  weight when you can
• exceed 12 reps.
• Muscles appearance tends to develop size and
  shape. The best
• method to enhance Hypertrophy.
• This protocol is where most individuals would
  benefit from the greatest.

18
Training Tips

• Train safe. Always use good form and technique
• Dont over train. Doing too much is
  counter-productive. Always train within your
  recoverability.
• Stretch before and after. Warm up properly.
• Use a good lifting tempo. Smooth and controlled.
  About 1 sec. to lift, slight pause, then about 2
  sec. to lower the weight.
• Accentuate the negativephase of each rep (when
  lowering the weight) to trigger greater
  adaptation.
• Breath properly. Exhale during or at the finish
  of each lift and inhale when lowering the weight.