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Strength Training Introduction In many cases, the aim of a strength program is simply to increase maximum strength. Players typically train with weights between 75% and 95% of 1RM (1 rep maximum) and after a few weeks their 1RM scores go up, which is great because it means they are stronger.

Because of the amount of effort required to train this way, the speed of contraction and movement is usually slow and controlled.

Most soccer related movements do not involve slow contractions at near maximum force, but are characterized by mid-to-high velocity. For example, the contact time of the foot during sprinting is about 100msec, not long enough to produce half of maximum force. What, you might ask, is the point of being stronger at slow speeds when most soccer related movements involve high velocities?

So as in other areas of training it is vitally important, that the strength training undertaken is totally soccer specific.

There are a number of ways to do this, the great debate, free weights or machines, or bodyweight. How much weight, how many repetitions, what frequency of training, how much rest in between exercises, at what age can my players start progressive resistance training.

Then there is the crucial question functional or linear training?

As already stated, soccer does not require a 1RM, in a linear plane, so the ability to “bench press” 300lbs is not a true indicator of soccer related strength. The ability to hold a player, or players away from the ball, whilst sprinting, or changing direction is. This is the difference between strength, which is measurable, and strength, which is functional.

The other great debate is whether the two are transferable. To train to gain functional strength does not require the use of sophisticated equipment, only a sophisticated mind and approach.

Soccer is a high collision, high impact, multi tempo and random game of intervals. So your functional strength training must replicate this. Not sanitized, not non-contact, it is bodyweight against bodyweight (not always equal or fair, maybe a 110lb. player tackling a 185lb. player), sometimes with, and most times without the ball.

So even the most simplistic of training drills can and should involve either;

1. Physical contact.

2. The threat of physical contact.

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3. Physical contact from maybe more than one player.

4. Physical contact from maybe more than one direction.

There are countless other exercises and drills, in all of the STRENGTH categories. Whether it is,

1. Functional.

2. With Free Weights or Machines.

3. Using Body Weight.

All of them have a valid position, it is up to the coach to decide whether, the work undertaken is soccer specific, (does a soccer player really need big biceps?), and does the strength gained in the gym translate into making the player stronger on the field? Is the ability to bench press 300lbs, relevant, to the player’s ability to withstand impact? Does being able to squat 300lbs improve the players shooting ability? Is the strongest player in the gym, the strongest player on your team?

Different Types of Soccer Strength Training

In soccer, lower body strength is required for kicking, jumping, tackling, twisting and turning and also forms the foundation for explosive speed. Upper body strength is required for shielding the ball, holding off opponents, throw-ins and also contributes to overall power and explosiveness.

We can split "strength" into three broader categories.

Absolute or Maximal Strength Absolute strength is the maximum force that a muscle group can exert in single, momentary contraction. For example, a player who can leg press 250lbs has greater absolute strength than a player who can leg press 200lbs.

In soccer, good maximal strength is beneficial for holding off opponents and shielding the ball. More importantly it also forms the foundation of muscular speed and power.

But there's a caveat, Maximal strength (usually measured by one repetition max) makes no allowances for time - for example, a weightlifter can spend 30 seconds or more slowly lifting a weight inch by inch. Not much use to the soccer player. As a rule of thumb then, maximal strength training serves a greater purpose than just increasing absolute strength. The end result should be to increase your explosive speed and power.

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Muscular Power Power is a product of both absolute strength and the speed of movement. Increase either one (without lowering the other) and you increase explosive power.

Yes, if you do nothing but follow a generalized weights routine you find in nearly every issue of popular fitness magazines, you will increase your power. That, of course, assumes you continue to maintain your speed and flexibility. But even those generalized programs can be enhanced if you consciously increase the speed of contraction.

Another, highly effective form of power training is called plyometrics. Plyometrics bridges the gap between strength and speed by combining elements of both in single movement patterns. It sounds complicated but it's not. In fact it's a very easy form of training to perform so long as the player and coach rigidly adhere to the guidelines.

As we'll see in a moment, soccer strength training should fall into some distinct phases. The first phase is used to develop a solid functional strength base in the off-season. You can then move on to a maximal strength phase before converting this into soccer-specific power.

Strength Endurance Strength or muscular endurance is the ability of a muscle group to perform repeated, high-intensity movements. Strength endurance is essential for soccer - and like power, perhaps more essential than all-out strength.

At some point in your soccer training routine you should focus on developing strength endurance. Going back to our 3 sets of 8-12 reps example, general weights programs are inefficient at best for developing soccer-specific strength endurance.

A much more efficient set-up is circuit training. And if you can incorporate stations into the circuit that match the movement patterns in soccer, you are way ahead of the game!

With all these different types of soccer strength training, things can start to get a bit overwhelming. How do you train for maximal strength AND power AND muscular endurance - especially when you have limited training time? Obviously, the answer is you don't. Not even professional players can... or should. Instead, we break a soccer strength training program into several phases - each lasting between 4 and 12 weeks (although some phases can vary in length).

The 4 Phases of a Soccer Strength Program

It's crucial that you take a long-term perspective in your soccer strength training plan. Even if you only do 1 weights session a week, you should still adapt it over the course of your season.

Looking at the big picture, so to speak, will help you see how it all fits together. It also takes the pressure off trying to cater for everything in just a few training sessions - a sure-fire way path to over training and not much of anything else.

Here's an example of how you can break a season, and a soccer strength training program, into just a few manageable phases.

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The Off-Season - Build Functional Strength Soccer, like any sport, places a lot of uneven demands on the body. Most players have a predominant kicking foot for example. They kick using the same motor patterns, tens of thousands of times every year.

And so, some muscles develop more than others. Some joints are placed under more stress than others.

The goals of this phase are:

• To prepare the joints, muscles, ligaments and tendons for more intense work in subsequent phases

• To strengthen underused stabilizer muscles • To balance the right and left side of the body • To redress the balance between the flexors and extensors (soccer players, for example,

are notorious for having over-developed quads from repetitive kicking actions. No wonder hamstring injuries are so prevalent in the game).

A good portion of your soccer strength training should focus on core stability. It's a form of training that is becoming more and more popular, and rightly so. The core - the abdominals, lower back and trunk - all form your "center of power". Every twisting, turning, stopping and starting movement is supported by your core. It allows your upper and lower body to work in cohesion, minimizing shock and stress. This is the most important phase of any soccer strength training program. Yet most athletes dismiss it. And it becomes doubly important for younger players. The foundations you lay in this phase literally determine the quality of strength and power formed in later phases. More importantly, without this phase, injures - both short and long-term become much more likely.

Off-Season/Early Pre-Season - Build Maximal Strength With a good foundation to build on, you're fully prepared to move into phase 2. building maximal strength. This is where most players finish - the same routine (or some slight variation) all year round. But that's good news for you. You're following a soccer strength training program that meets the specific demands of your sport - you have a big advantage. Side Note Maximal strength is relative to the other phases. For obvious reasons younger athletes should lift weights below their maximum. However, this phase should use higher loads than the other phases. -----------------------

The goal of this phase is to develop the highest force possible. Since power is our overall outcome, it makes sense to develop strength first and then convert it into soccer-specific power. The aim is to complete this phase before the start of the season. That way the latter stages of pre-season training can focus on power and strength endurance training.

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Late Pre-Season - Muscular Power and Strength Endurance You've prepared your body well. You've built a solid strength base. And now it's time to reap the rewards of all your efforts. In this phase of soccer strength training, goal is to convert your strength gains into soccer-specific power and muscular endurance.

Soccer is one of the few sports demands roughly equal amounts of explosive force and strength endurance. Plyometric training and/or circuit training should replace sessions in the weight room for this phase. It will last roughly 4-6 weeks depending on your schedule.

In-Season – Maintenance To become a balanced player you have to accept that you'll lose a small amount of maximal strength to develop more competitive types of strength. But it will make you a better player!

During the in-season, the goal is to maintain the gains you've made during a strenuous pre-season period without over reaching or over training. Remember, one of the best forms of training is a competitive game. Base all your other training sessions around it. One more point before we wrap up. This is not one big, continuous phase in your soccer strength training routine. Because the competitive season can last up to 9 months, you should split your strength routine into smaller cycles.

Each might cycle might last 6-8 weeks for example. At the beginning of each cycle you lift lighter weights and perhaps perform few sets. You reach a peak in the middle of the cycle (week 4-5) and taper off again towards the end.

It's another technique used by the pros to keep their bodies (and their minds) fresh and free from injury.

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Sample Soccer Weight Training Program

Take just a little time to plan your soccer weight training program correctly and it will certainly re-pay ten-fold on the field.

In a previous chapter we covered the different types of strength in soccer. To quickly recap, good muscular power and strength endurance is far more beneficial than maximal strength and huge, rippling muscles. We also covered why a soccer weight training program consists of several phases over the course of a season. It doesn't matter what you play to - if you train with weights there's no reason why should adjust your routine as the year progresses. And if you don't, you're giving up some many of benefits of soccer-specific fitness. In this chapter, we'll take a look at a sample late pre-season/in-season soccer weight training program.

As the start of the competitive season draws closer, the goal is to convert maximal strength gains made during the off-season and early pre-season into performance-boosting strength endurance. Explosive power is important too. But ideally you'll want to keep this type of training - plyometrics for soccer - separate from your weight sessions.

During the late pre-season you will probably only have time for one or two weights sessions. Two is the most. Any more and you could be using that time to develop, speed, agility and lactic acid tolerance.

Same goes for the in-season - one weights session or two at most.

Sample Soccer Weight Training Routine

One of the most efficient and effective set ups for strength endurance is circuit training. By its very nature it builds both strength and endurance. Most of us are familiar with some form of circuit training but for the uninitiated here's a recap of the general guidelines...

• Lower weights and higher repetitions - the resistance should be about 50% of one repetition maximum (1-RM) or light enough to perform 15-25 repetitions. Very often body weight is enough resistance.

• Time is often used instead of repetitions - rather than prescribing a set number of reps, each exercise can be performed for a set period of time (i.e. 30 seconds).

• Short rest periods between exercises - to develop endurance, minimal rest is allowed between each stations and circuits.

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• Alternate body parts - each station should work a different part of the body from the station before - ideally upper body, lower body, and upper body and so on.

Here's the routine;

Reps: 30sec per station Circuits: 2-3 Rest between stations: 20-30sec Rest between circuits: 2min

Increase the intensity gradually over a period of weeks by increasing the time per exercise/station (45-60sec) or decreasing the rest periods. For exercises that use free weights gradually increase the weight as it becomes easier. However, just change one parameter at a time - either the exercise/station time, rest time or weight - NOT all three!

• Push ups • Side crunches • Lunges • Alternating Supermans • Dips • Fast feet • Obliques • Shoulder Press with Dip

Copyright © The ICA, All rights reserved.

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Strength Training Drills with the Ball One versus One Running with the Ball

Set Up: Grid 10 x 10 yards or 9 x 9 Metres. 2 Players using 1 ball. Coaching Points: In this basic drill a player with the ball (blue) is dribbling at speed in and out of the cones, whilst the other player (white) has hold of his arm and adds resistance (pushing or pulling).

The objective of the drill is to work on functional strength so the resisting player puts just enough resistance to overload the work of the player with the ball. This is a typical match related scenario, and is very demanding in its nature.

Organizational Set Up Entire Team 2 players per grid 10 x 10 yards or 9 x 9 metres. 2 players using 1 ball. Supply of Cones

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Two versus One Running with the Ball

Set Up: Grid 10 x 10 yards or 9 x 9 Metres. 3 Players using 1 ball. Coaching Points: As in the previous drill, but this time the player with the ball (blue) has two players to contend with (white), one on either arm.

The objectives are the same, but this time the player in possession has to contend with maybe both opponents pushing or pulling in different directions. The white players again overload the exercise to make it match like, and realistic, not impossible.

This scenario also happens in the game, so the strength gains, are functional, and soccer specific. These principles can be applied to any drill, game, or exercise, they are overloading the players, in a safe, specific way. They are challenging, fun, and above all give each player an introduction to the realities of “the match”.

Even drills like ball juggling by the most adept of players, becomes much more difficult with a threat, of opposition.

It is like teaching someone to swim on dry land, they know all of the stroke patterns, the breathing patterns and the techniques involved, without ever getting wet. As soon as they dive in the water they drown!

Organizational Set Up Entire Team 3 players per grid 10 x 10 yards or 9 x 9 metres. 3 players using 1 ball. Supply of Cones

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Weight Training For Functional Strength

Weight training programs for functional strength are an important component in developing each players maximum athletic potential.

• Functional weight training programs prepare muscles, ligaments and tendons for more intense, specific strength training later on.

• They help seasoned players to regain balance, strengthening under-developed muscles and reduce the risk of both short and long term injury.

These programs provide an important form of respite to strength training athletes, giving the body rest whilst counteracting losses in fitness.

The duration of these weight training programs varies between individuals. Beginners should follow a functional strength program for about 8-10 weeks before moving onto more strenuous types of weight training programs. For players with previous a strength training experience, 3-5 weeks should be enough. Each of these functional weight training programs works all the major muscle groups each session. Players should perform 2-4 sessions per week depending on their fitness level and experience. One more important point to remember Gradually build up the load or resistance as the players progress. This will give their body the best preparation for cross-over to the more intense types of weight training programs. .

Functional Strength Program #1 - Beginners

• Follow this program for 8-10 weeks. • Warm up thoroughly before starting any exercise session. • Perform each exercise one after the other. • Rest for no longer than 90 seconds between each exercise. • Once you have completed all 12 exercises rest for 2-3 minutes and repeat the circuit. • Do 2 circuits at first and build up to 3 towards the end of the program. • Try to complete each session in less than 30 minutes. • Complete 2-3 sessions per week.

1. Press ups Aim for 12 press ups to start with. Each week try to increase it by 2-3 press ups. Women can perform press ups on their knees.

2. Squats Start off without any weight and concentrate on correct form. Aim for 12-15 repetitions and using a barbell, gradually add a small amount of weight each week. The idea is to add just

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enough weight to keep the exercise demanding NOT back breaking!

3. Lat pull downs Aim for 12-15 repetitions. Again gradually add weight over the weeks but not so much that you can only perform 7 or 8 reps for example.

4. Bent knee crunches Use the same approach as you did with press ups. Start off doing 12 and add a few each week. Have a qualified instructor show you the proper form if you're unsure... it makes a big difference.

5. Shoulder press Perform 12-15 repetitions gradually increasing the weight over the weeks. You can use dumbells, a barbell or a machine... which ever you find the most comfortable.

6. Calf press Perform 15 calf presses or toes raises and gradually add weight to keep it difficult.

7. Hyper extensions Be careful with these! If you are not used to hyper extensions you must have a qualified instructor show you the correct form. Do exactly the same as for bent knee crunches.

8. Bench Dips The same as for press ups -- Aim for 12 dips and gradually add a couple of repetitions each week.

9. Leg curls Aim for 12-15 repetitions. Again gradually add weight over the weeks but not so much that you can only perform 7 or 8 reps for example.

10.Seated row As above. 12-15 repetitions.

11.Torso twists Use an empty barbell and aim for 15-20 full twists. At this stage it is probably better to add more repetitions as the weeks go by rather than adding weight.

12.Upright rowing Last but not least! Aim for 12-15 repetitions, gradually adding weight.

Functional Strength Program #2 - Intermediate

• Follow this program for 6-8 weeks. • Warm up thoroughly before starting any exercise session. • Rest as long as you need to fully recover between sets and exercises. • Try to complete each session in less than 45 minutes. • Complete 3 sessions per week. Start off by completing 2-3 sets of 15 repetitions for each

exercise. Use a weight or resistance that allows you to perform 15 reps with the 14th and 15th being difficult.

As the program progresses increase the weight and reduce the number of reps for each exercise. You could do this say every other week. By the final week you should be performing 3 sets of 10 reps for each exercise. Again the weight should allow you to complete 10 reps with the 9th and 10th being difficult.

1. Leg press 2. Shoulder press 3. Lat pull downs 4. Bent knee sit ups 5. Press ups

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6. Lunges 7. Hyper extensions 8. Bent over row 9. Toe raises 10.Decline sit ups

Functional Strength Program #3 - Advanced

• Follow this program for 3-5 weeks. • Warm up thoroughly before starting any exercise session. • Rest as long as you need to fully recover between sets and exercises. • Try to complete each session in less than 45 minutes. • Complete 3-4 sessions per week.

Start off by completing 3 sets of 15 repetitions for each exercise. Use a weight or resistance that allows you to perform 15 reps with the 14th and 15th being difficult.

As this weight training program progresses increase the weight and reduce the number of reps for each exercise. You could do this say every other week. By the final week you should be performing 3 sets of 8 reps for each exercise. Again the weight should allow you to complete 8 reps with the 7th and 8th being difficult.

1. Chin ups* 2. Squats 3. Bench press 4. Hyper extensions* 5. Shoulder press 6. Bent over row 7. Decline sit ups*

* Do chin ups, hyper extensions and sit ups to discomfort. Try to improve each week by performing a few more reps.

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Functional Strength Training Functional strength training can be done with very simple equipment and with the use of a broom handle and an imagination, fantastic results can be achieved. Pushing Phase:

Coaching Points:

Two players both with a broom handle, face each other. In a designated area (5, 10, or 15 m square for example).

The simple objective is to push your opponent out of the square. Because the load is constantly changing, and the direction of the load, and the height at which the load is applied varies. Each player is continually adjusting. Very hard work, but great fun, and a fantastic challenge to do.

These drills can also be done with a ball at your feet, and you can make the designated area as big or small as you need. Even the youngest of players can do this type of resistance training, as long as they are working with an age group or level that they will have to compete with in matches or games.

This training though is very intense, and must be monitored, and is not recommended to be done at every training session.

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Pulling Phase:

Coaching Points: The same set up as before, but this time instead of pushing your partner out of the square, you have to pull him out.

All of the previous rules and observations apply. One of the great things about this type of exercise is, it teaches each player to probe his opponent for strengths and weaknesses. Once this has been ascertained, then keep your opponent away from his strong positions and attack his weak side.

By training this way, each player gains a balanced conditioning, because of the continual adjustments necessary to counter his opponent. Pushing, pulling, left side, right side, forwards, backwards, up, down, etc.

No machine, barbell, or dumbbell can replicate these random intervals of work, or rest. Training using these methods prepares the participant for soccer specific functional strength.

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Copyright © The ICA, All rights reserved. Combination Phase: (Pushing and Pulling)

Coaching Points:

The ultimate extension of this principle.

All of the above rules and observations apply. This time the only rule is that you must get your opponent out of the square, either by pushing or pulling.

This is a very different proposition, because if you over commit to either pulling or pushing, then your opponent can use that over commitment to his advantage. This requires strategy as well as functional strength.

This last example adds another ingredient; even functional strength has to be applied in an intelligent manner. To push or pull maximally with no thought, is illogical, because if you are pushing to your maximum, all your opponent has to do is just pull in the same direction and you will go flying out of the square.

So your strength can be your greatest ally or your worst enemy, your application decides which!

Organizational Set Up 2 players In a designated area (5, 10, or 15 yards). 2 broom handles

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Strength Training with Free Weights

Multi-Jointed Exercises (Compound).

The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. They also work all of the major muscles used in soccer.

Here are the basic movements:

• Bench Presses (works the chest, shoulders, triceps) • Overhead Presses (shoulders, triceps) • Pull-ups/Barbell Rows (back, bicep, trapezius) • Squats (legs, lower back

• Dead lifts (legs, back, shoulders)

Here are the major muscle groups involved in the above exercises.

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• Gluteals – This group of muscles includes the gluteus maximus, which is the big muscle covering your rear end. Common exercises are the squat and the leg press machine.

• Quadriceps – This group of muscles makes up the front of the thigh. Exercises examples. Squats, lunges, leg extension machine, and leg press machine.

• Hamstrings – These muscles make up the back of the thigh. Exercises examples. Squats, lunges, leg press machine, and leg curl machine.

• Hip abductors and adductors – These are the muscles of the inner and outer thigh. The abductors are on the outside and move the leg away from the body. The adductors are on the inside and pull the leg across the centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.

• Calf – The calf muscles are on the back or the lower leg. They include the gastrocnemius and the soleus. The gastrocnemius is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius. Standing calf raises give the gastrocnemius a good workout, while seated or bent knee calf raises place special

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emphasis on the soleus.

• Lower back. The erector spinae muscles extend the back and aid in good posture. Exercises include the back extension machine and prone back extension exercises.

• Abdominals. These muscles include the rectus abdominus, a large flat muscle running the length of the abdomen, and the external obliques, which run down the sides and front of the abdomen. Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist work the external obliques.

• Pectoralis major – Large fan shaped muscle that covers the front of the upper chest. Exercises include push-ups, pull-ups, and bench press.

• Latisimus dorsi – Large muscles of the mid-back. When properly trained they give the back a V shape, and a taper to the body, making the waist appear smaller. Exercises include pull-ups, chin-ups; bent over rows, lat pull-down machine.

• Deltoids – The cap of the shoulder. This muscle has three heads, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear). Different movements target the different heads. The anterior deltoid is worked with push-ups, bench press, and front dumbbell rises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises (done while seated and bent at the waist, or lying face down on a flat bench) target the posterior deltoid.

• Biceps – The front of the upper arm. The best moves are biceps curls. They can be done with a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps.

• Triceps – The back of the upper arm. Exercises include pushing movements like push-ups, dips, and triceps extensions.

To keep the training generic, every player would have to undertake the above compound exercises. But obviously if a player has a specific weakness in a particular area, then a specialized program should be added on. As strength training with free-weights or machines is very demanding, it should always be done last. To work at a very high intensity with weights and then to go and work on a technical or other exercise is at best, counterproductive, and at worst dangerous.

Also progressive resistance training (with free weights or machines) should never be done on consecutive days, as the recovery period from such high intensity work is longer than “normal” training. The “free weight versus machine”, is an individual choice, both have their advantages and disadvantages.

Free Weights. Advantages.

1. Builds up a much more balanced physique, as the body has to overcome and adjustto any imbalance during the exercise.

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2. Gives tremendous confidence to the participant.

3. Can be continuously upgraded (by adding weight).

4. Low maintenance.

Free Weights. Disadvantages.

1. Needs very qualified instruction to understand correct lifting procedures.

2. Can never be done unsupervised or unattended.

3. Safe lifting conditions (floor, mats, non slip).

4. Time in setting up the desired weight for training loads.

5. Limitations in usage of space.

Machines. Advantages.

1. Needs very limited understanding of the way the machine works.

2. Once the exercise is explained limited supervision needed.

3. A maximum number of stations (different exercises) in a minimum amount of space.

4. One coach can supervise numerous players working on one multi-gym.

Machines. Disadvantages.

1. Does not necessarily build a balanced physique as the machine does all of the work in balancing the load (usually around a central pivot).

2. According to availability, can require a lot of space, if individual machines are used instead of a multi gym.

3. No real understanding of correct lifting procedures necessary to execute the lift.

4. Very high maintenance.

There are a number of other “discussions” concerning the use of weights (either free or machine). As this section is about strength it is vital to understand how to do that.

• To gain strength remember. Increases in muscle size and strength don’t occur while you’re training, they occur during the rest period between workouts. This is when your muscles recover and rebuild, gradually becoming bigger and stronger. The recovery process takes at least 48 hours.

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• To gain strength 3 sets of 8/10 repetitions is the recommended dosage, the initial phase is a learning curve to find out what amount of weight is required. The player should with maximum intensity just about be able to do the required number of repetitions. If he can do them easily, add weight, if he cannot achieve the desired number, remove weight.

• To gain the best result work on one body part at a time, complete the desired sets before moving on to the next station. Avoid (for strength development) circuit type training.

• The rest periods in between sets, and different exercises are individual and should be left to the decision of each participant.

• Progressive resistance training more so than any other form of work is not competitive, it is the player against himself, trying to improve his PB (personal best). Each player has unique levers and limb lengths, and because of this has differing pulling or pushing capabilities.

• Full range of motion is an important component of proper form. Each exercise should be taken through the complete range of joint movement in a slow controlled manner, with emphasis placed on the completely contracted position. If a weight is so heavy that you have to jerk, bounce or swing to get it to the top of the movement, it’s too heavy. Your form is compromised. Full-range of motion movements contract and strengthen the muscle you’re working (the prime mover) and stretch the opposing (antagonist) muscle. This contributes to both muscle strength and joint flexibility.

• Safe training for children.

To be safe, children between the ages of 6 and 12 should not participate in any kind of strength training programs that use dumbbells or barbells, or machines. Bodyweight exercises (such as sit-ups, pushups and chins) are ideal at this age since they are fun and a great way to build strength, endurance, motor coordination and balance, with no external weight bearing loads. Variety of Strength Training Exercises

Bench Press Position your legs at the sides of the bench with your feet flat on the floor. Grip the bar at slightly wider than shoulder width and raise the weight to arms length above the chest. Slowly lower the weight to the chest. Exhale as you raise the weight and inhale as the weight is lowered. Try not to arch your lower back. This exercise can be performed with a close, medium or wide grip on a barbell, or with dumbbells.

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Front Dumbbell Raise Standing with your feet shoulder width apart, grasp a barbell or dumbbells with an overhand grip. Let the weight hang at arm's length against your upper thigh. Raise the weight straight out in front of you until it is just above shoulder level. Lower the weight to the starting position.

Seated Lateral Raise Sit at the end of a flat bench with your feet flat on the floor. Hold a dumbbell in each hand with a palm inward grip and your arms at your side. Raise your shoulders as high as possible. Return to the starting position and repeat.

Incline Press Lie on a incline bench, face up, with your feet flat on the floor. Raise the weight by straightening the arms above the chest and then slowly lower the weight back down to the chest, slightly above the nipple line. Hold your elbows in close during the exercise. Exhale as you raise the weight and inhale as the weight is lowered. Do not arch your lower back. This exercise can be performed with a close, medium or wide grip on a barbell, or with dumbbells.

Up Right Row Stand with your feet shoulder-width apart. Grasp a barbell or dumbbells with an overhand grip. With the weight at arms length and your back straight, inhale and raise the weight to just below chin level. Keep your elbows out to the side. Pause momentarily, then exhale and return the weight to the starting position.

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Concentration Curl Hold the weight in front of you, hanging at arm's length between your legs with an underhand grip. Bend slightly at the waist and place your left hand on your left knee for support. Without bending the wrist, raise the weight toward your shoulder in a curl motion, keeping your upper arm vertical with the floor. Slowly return to the starting position. Repeat with opposite side.

Alternate Dumbbell Curl This exercise can be performed seated or standing. Hold a dumbbell in each hand. Keep your back straight and your feet on the floor. The dumbbells should hang at arm's length with your palms facing outwards (pronated). Curl the weight toward your shoulders by bending at the elbows. Lower the weight slowly to the starting position and repeat with the opposite arm.

Lunge Stand erect and place your hands on your hips. Keep your head up, trunk straight and feet shoulder width apart. Step forward with your right leg, bending the knees until the right thigh is nearly parallel to the floor. Keep the bent knee in line with your ankle. Step back to the starting position by pushing off with the heel of the right foot. Repeat with the opposite side.

Squat Stand with your feet shoulder width apart and your hands on your hips. Keep your head up and your back straight as you bend your knees. Lean slightly forward at the waist. Squat down until your upper thighs are parallel to the floor, keeping your knees in line above your ankles. Straighten your legs and return to the starting position.

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Wide Grip Pull Down Adjust seat height. Place hand about 3 feet apart on bar. Sit and place thighs under pads. Inhale. Pull down bar until it touches back of neck. Exhale. Return bar slowly to starting position. Repeat exercise.

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Body Weight Strength Training As the majority of teams, clubs or players either do not have sophisticated equipment, or are too young to use equipment. Then this type of strength training can be done by anyone at anytime in anyplace. By using compound exercises as opposed to isolating muscle groups, a greater benefit will be achieved.

Bodyweight training is only limited by your imagination, and learn to pick up and use, whatever is available. There are a myriad of exercises to choose from, but the same principles

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apply as to other forms of strength training. The Body Weight Circuit can be implement inside a gym or outside on the practice field. The great advantage is that there is no need for cumbersome equipment and it provides an excellent work out for your players, any time of the year. The Body Weight Circuit consists of 12 movements. The circuit can be performed in a time scheme or can be used with a repetition scheme. If the player chooses the repetition scheme each movement is to be completed for 20 repetitions and each abdominal movement in the circuit is for 90 seconds. The player is given 5 seconds to change exercises. If they choose to use the time scheme each exercise is to be done for 30 seconds with 5 seconds to change and abdominals are still 90 seconds. The circuit should be completed at least twice.

Exercise Rest Period Durations 1. Squats 5 Secs to switch 20 Reps 2. BW Dip 5 Secs to switch 20 Reps 3. Abs (90 Degree Crunch) 5 Secs to switch 90 Seconds 4. Split Squat Jump 5 Secs to switch 20 Reps 5. Elevated Push Ups 5 Secs to switch 20 Reps 6. Abs (Plank Hold) 5 Secs to switch 90 Seconds 7. Alternating Front Lunge 5 Secs to switch 20 Reps 8. Diamond Push Ups 5 Secs to switch 20 Reps 9. Abs (Reverse Crunch) 5 Secs to switch 90 Seconds 10. Squat Jumps 5 Secs to switch 20 Reps 11. Push Ups 5 Secs to switch 20 Reps 12. Abs (Butter Fly Crunch) 5 Secs to switch 90 Seconds

Exercises

Squats 1. Keep your head up, your back straight, and your feet shoulder width apart. 2. Bend your knees, squatting down until your upper thighs are parallel to the floor. Straighten your legs and return to the starting position.

BW Dip 1. Position yourself at the edge of a chair or bench and lift yourself so that you are held erect by your arms. 2. Lower your body down as far as possible. Pause a moment and then press yourself back up until your elbows are again locked.

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Abs (90 Degree Crunch) 1. Lie on the floor on your back, knees bent at a 90 degree angle. Lift your head and shoulder blades slightly off the floor. 2. In a curling motion, slowly bring your torso toward your knees. Hold for two seconds and lower your torso back to the floor, knees at 90 degree angle.

Split Squat Jump 1. Assume a stance with one leg extended forward and the other behind the midline of the body as in a lunge position. 2. Explosively jump off the front leg into the air. 3. Land back in the lunge position (same leg forward) and immediately repeat the jump.

Elevated Push Up's 1. Position your hands about 24 inches apart. Your palms should be down, in contact with the floor. Your legs should be elevated on a bench or chair and your body should be straight. 2. Lower slowly to ground then press yourself upwards. Return to the starting position.

Abs (Plank Hold) 1. Lie face down with elbows resting on floor and in a pushup position with body resting on elbows. Contract the abs and keep the body in a straight line from head to toes. Hold for 90 seconds.

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Alternating Front Lunge 1. Stand erect. Keep your head up, trunk straight and feet shoulder width apart. 2. Step forward, bending the knees until the right thigh is parallel to the floor. Keep the bent knee in line with your ankle. Step back to the starting position. Repeat with the opposite side.

Diamond Push Up's 1. Lie face down on the floor and position your hands close together (as in #2). Your legs and body should be straight. Lower body then press yourself upwards, fully extending your elbows and supporting the lower body on the toes. Return to the starting position.

Abs (Reverse Crunch) 1. Lie on your back with your knees bent and your feet together six inches above the floor. Place your hands across your chest. 2. Contract your lower abs, slowly bringing your knees toward your chest and lifting your butt off the floor. Curl your lower body as far as you can, slowly lower to the starting position. Repeat.

Squat Jumps 1. Feet shoulder-width apart in a squat position. Your knees should be bent approximately at 90-degrees. 2. Explode up and jump as high as you can into the air reaching for the sky. 3. Land soft and under control, as in the starting position. Perform 20 reps.

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Push Up's 1. Lie face down on the floor and position your hands 24 inches apart. Your legs and body should be straight. 2. Lower body then press yourself upwards, fully extending your elbows and supporting the lower body on the toes. Return to the starting position.

Abs (Butter Fly Crunch) 1. Lie on the floor with your knees bent and the soles of your feet together. Hands forward between legs. 2. Slowly curl up toward the ceiling so that your shoulder blades come off the floor. Be sure not to bend your chin toward your chest. Pause, then slowly come back down to the start position.

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Hypertrophy Program #1 - Three Day Alternating Routine

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If your outcome is to transform your physique then these type of weight training programs will give you the best results. These 3 weight training programs are tried and trusted body building routines. They all have their advantages; just choose the one that appeals to you most. One of the best hypertrophy weight training programs if you're pushed for time in the week. Alternate the 2 sessions over any 3 days and try to leave a days rest in between workouts. In effect you're doing each session 3 times every fortnight.

For each exercise complete 3-4 sets of 8-12 repetitions. Choose a weight that allows you to perform a maximum of 8-12 reps. When you can do more than 12 reps increase the weight next session. Warm up thoroughly before starting any weight training session.

Session 1 (Chest, Back, Triceps, Abs) - Bench press - Incline bench press - Lat pull Downs (wide grip) - Seated pulley row - Triceps push down - French press - Weighted crunches - Decline sit ups

Session 2 (Legs, Shoulders, Biceps, Calves) - Leg press - Leg curls - Seated shoulder press - Lateral (side) raises - Barbell curl (EZ barbell) - Hammer curls - Standing calf raise - Seated calf raise

Hypertrophy Program #2 - Four Day Split Routine

This is one of the classic weight training programs. It works all the major muscle groups twice per week. Many strength and conditioning experts now believe weight training programs that work each muscle group just once per week are adequate... even preferable.

For each exercise complete 3-4 sets of 8-12 repetitions. Choose a weight that allows you to perform a maximum of 8-12 reps. When you can do more than 12 reps increase the weight next session. Warm up thoroughly before starting any weight training session.

Monday - Session 1 (Chest, Shoulders, Triceps, abs) - Dumbell press

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- Incline dumbell press - Seated dumbbell press - Lateral raises - Overhead dumbbell extensions - Narrow bench press - Abdominal weight machine - Bent knee crunches

Tuesday - Session 2 (Legs, Back, Biceps, calves) - Barbell Squats - Dumbell lunges - Lat pull down (narrow reverse grip) - Bent over dumbell row - Seated dumbell curls - Preacher curls - Lying calf press - Seated calf raise

Thursday - Repeat session 1

Friday - Repeat session 2

Hypertrophy Program #3 - Four Day Isolation Routine

This is one of the most common weight training programs used by bodybuilders. Each muscle groups is worked once (intensively) per week. It can be adjusted to fit into 3 days, but each session is going to be longer.

For each exercise complete 3-4 sets of 8-12 repetitions. Choose a weight that allows you to perform a maximum of 8-12 reps. When you can do more than 12 reps increase the weight next session. Warm up thoroughly before starting any weight training session.

Monday - Chest, Biceps - Flat bench press - Decline bench press - Incline dumbell flyes - Barbell curls (EZ barbell) - Hammer curls - Cable curls (use the low pulley on any cable cross over machine)

Tuesday - Legs, Traps - Leg press - Lying leg curls - Leg extensions - Standing calf raise - Seated calf raise - Upright row - Dumbell Shrugs

Thursday - Back, Triceps - Chin ups (add additional weight if necessary)

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- Lat pull down (narrow reverse grip) - Seated pulley row - Bent over dumbell row - Triceps pushdown - French press - Narrow bench press

Friday - Shoulders, Abs - Seated dumbell press - Lateral raises - Reverse or bent over flyes - Weighted crunches - Decline sit ups - Hyper extensions

Weight Training Programs for Building Maximum Strength

Even if you don't consider yourself a top class soccer player, weight training programs designed to develop maximum strength can have a dramatic effect on your performance. Here's why. Almost every sport requires either muscular power or muscular endurance or both. The greater your maximum strength, the more potential power or strength endurance you can develop. There is a big difference between bodybuilding weight training programs and those designed for maximum strength.

It is possible to become significantly stronger without huge gains in muscle mass and this is an important distinction. Too much muscle bulk can hinder the performance of many athletes.

Maximum Strength Program

The weights used should be 80-90% of your 1 repetition max (1-RM) so it goes without saying that you need to test yourself first. What's more, you must be an experienced weight trainer with at least a year or two of strength training history. Rest interval is the other important factor. You should rest for 3-6 minutes or until you feel completely recovered between sets. The idea is to avoid training to exhaustion.

1. Leg press 2. Bench press 3. Sit ups 4. Military press 5. Standing calf raises 6. Lat pull downs (wide grip)

Start off the program using a weight that is 70% of your 1-RM. Perform 3 sets of 8 reps with plenty of rest in between.

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Increase the weight by 5% each week until you reach 90%-95% of your 1-RM. As you increase the weight obviously the number of reps you can perform will decrease. As the reps decrease add in an extra set or two. A rough guideline is;

70% 1-RM - 8 reps, 3 sets 75% 1-RM - 7 reps, 3 sets 80% 1-RM - 6 reps, 4 sets 85% 1-RM - 4-5 reps, 5 sets 90% 1-RM - 3 reps, 6 sets 95% 1-RM - 2 reps, 6 sets

Remember, this type of strength training is a stepping stone. The time spent on maximum strength weight training programs depends on your sport.

Circuit Training to Improve Fitness Performance

What exactly are the benefits of circuit training? Firstly, if you're committed to getting in shape and improving your fitness level, circuit training offers a complete solution. It can improve your strength and your aerobic fitness as well as burning fat in one workout. And due to its constant variation it is much more interesting than most forms of training. It constantly keeps you stimulated so if you find sticking to a fitness program difficult, circuit training could be the answer. Secondly, circuit training is the number 1 method used to improve sport-specific strength endurance. If you're an athlete, you can only step up to the next level when your training mirrors the demands of your sport. Any other benefits?

• Circuit training is also a highly efficient form of training. By alternating exercises and

muscle groups each is given more time to rest before it is worked again. The result?

• With circuit training you can perform more work in the same period of time because of better fatigue management.

• Circuit training lends itself excellently to training outside of a gym environment. You can train in facilities available to you, even in the comfort of your own home. In short...

• It is a cost effective way to keep fit. And finally...

• It's a coach's dream! There is no better method for conditioning an entire team at once!

So what exactly is circuit training?

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There seems to be a classic misconception that to qualify as circuit training a workout must have;

• Many exercises or stations (9-12 is the number brandished around). • Little or no rest between exercises. • A high number of repetitions with a relatively small weight. • Both strength and aerobic/anaerobic stations. • Vertical progression, you perform each exercise once before moving to the next station.

Only one of these statements, the last one, defines the principle of circuit training; progressing from one exercise to the next, in sequence until you have completed all the stations in the workout. In fact, it is your own training objectives that determine the number of stations, sets, repetitions and the amount of rest in a session.

Circuit Training Programs for Health And Fitness

If your goal is to improve your general fitness level, circuit training is an obvious first choice. You can design a program to build strength, power and muscular endurance. Alternatively, you may want a routine that taxes your aerobic energy system, improving your endurance and burning fat. You could even combine the two and devise a circuit that builds strength and muscle tone, burns fat and improves your endurance at the same time. Remember, you're not limited to a single circuit or one type of training. Why not perform a different type of circuit that focuses on a different element of fitness on 3 separate days of the week?

When you design your circuit training program follow these simple guidelines;

1) Warm up thoroughly before any circuit training session. Jog, skip or perform any other type of low intensity, aerobic exercise for 5-10 minutes. Follow this with 10 minutes of stretching to all the major muscle groups.

2) Leave at least 48 hours between each circuit training session.

3) Arrange the exercises or stations so that they alternate between muscle groups, preferably upper body and lower body. For example don't follow press ups with dips.

4) The number of exercise is up to you but try to work each major muscle group during the session.

5) Once you have completed your circuits cool down. Follow the warm up procedure to gradually lower your heart rate.

Have a look at these sample circuits. Use them as templates to fit round the equipment and facilities that are available to you.

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Classic Circuit Training

This circuit can be performed at home or in the gym. It combines both resistance and aerobic exercises. The number of reps is a guideline. Increase or decrease depending on your fitness level.

1. Chin ups x as many as possible Most people find chins a difficult exercise. Put them at the start of your workout when you are fresh and perform as many as possible. Persevere with chins, they are definitely worth it!

Burpees, these are simply squat thrusts with a jump.

3. Supermans x 10 each side - Lie on your front with your arms stretched above your head (like superman) - Raise your right arm and left leg about 6 inches off the ground (or as far as you comfortably can). Hold for 2 seconds and relax. - Repeat with the opposite arm and leg. 4. Press ups x 15

5. Jump rope x 60 seconds

6. Crunches x 15 7. Dumbell Lunges x 10 each leg

8. Lateral raises x 12

9. Treadmill x 400m If you are performing this at home jog on the spot or up and down a flight of stairs for 2.5 minutes.

10. Barbell curl x 15

11. Bench dips x 15

12. Star jumps x 60 seconds

Strength Circuit Training

This is a great routine for developing total body strength. For each exercise perform 10-12 repetitions and choose a weight that allows you to perform just the right amount of reps. Rest for 90 seconds between each exercise and 3-5 minutes between circuits. Start by performing 2 circuits and build up to 4.

- Incline dumbbell press - Dumbbell squats - Single arm dumbbell row - Crunches - Seated overhead dumbbell press - Dumbbell static lunges - Barbell curl

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Home Circuit Training

If you have no equipment whatsoever... if you have nothing other than 4 walls and a flight of stairs this is the circuit for you! Rather than performing a fixed number of reps do each resistance exercise for 30 seconds and each aerobic* exercise for 60 seconds. Move straight from one exercise to another without rest. Complete 3-4 circuits resting for 3 minutes between circuits.

- Star jumps* - Press ups - Static lunges - Crunches - Stair climbing* - Chair dips - Supermans (see above) - Skip rope*

Circuit training really is a great way to improve your strength and overall fitness. It is also an excellent way to burn fat...

Circuit Training Programs for Athletic Performance

If you are a committed soccer player, circuit training has an integral part to play in your strength training program. Why? Because soccer demands tremendous power and strength endurance. Simply lifting weights and improving your maximal strength is a great start. It's not enough! To tap your full potential and gain a competitive advantage the ultimate goal of your strength training program must be to develop as much strength endurance and/or power as possible. As far as strength endurance is concerned, circuit training is about the best training method you can employ.

Circuit Training for Short Duration • Warm up thoroughly before the session. Complete 5-10mins of light, aerobic exercise,

followed by stretching to all major muscle groups. Same applies for cooling down. • 6-8 stations • 30-60 seconds per station • 60-90 seconds rest between stations • Fast pace • 3-6 circuits • 2-3 minutes rest between circuits • 2-3 sessions per week • Progress by increasing the time at each station and decreasing the rest intervals.

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Here's an example circuit training program for a soccer player.

Example Circuit Training Program For a Soccer Player Exercise Load

Leg extensions 50% 1-RM Press ups Bodyweight Calf press 50% 1-RM Leg curls 50% 1-RM

Oblique crunches Bodyweight Dips Bodyweight

Bench steps Bodyweight

Note the number of repetitions in the time period and aim to beat that each session. Power Circuit Training for Peak Performance

A well-designed circuit training program is one of the most efficient training modes to improve sport-specific strength and endurance. When are professional players most likely to use a circuit training program? More often than you think. During the 0ff-season or transition phase, it's critical that you avoid doing nothing - especially if you've worked hard to build up your strength and conditioning levels over the previous season.

Remember, maintaining 50-60% of your peak fitness level takes less effort than starting from scratch. And if you do nothing for just 5-6 weeks you will be starting from scratch. Off course rest and recuperation are equally as important, and the right circuit training program can provide an ideal balance between the two.

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Nearly every sport, by its very nature, unbalances the body's posture and musculature. The right side becomes stronger than the left for example. Certain muscles groups become over developed while smaller, stabilizing muscles are neglected.

Every player, at every level of competition will benefit by taking the time to rebalance their body during the off-season period. And what better way to build low-intensity, functional exercises into your week than through a couple of well-designed circuits?

In-season training also lends itself well to a circuit training program. During this period the emphasis is to maintain power and strength endurance rather than maximal strength. Few sports (aside from the likes of weight lifting) place demands on absolute strength during competition. Sports such as soccer, demand high levels of muscular endurance.

Circuit training programs can be used to convert maximal strength into sport-specific strength endurance. One of the biggest mistakes keen amateur players make is to strength train exclusively with weights. If all you lift is the typical 3 sets of 8-12 repetitions all year round, you are doing yourself and your game a great disservice.

Below are 2 sample circuit training programs - one for functional strength and one for strength endurance. As ever, Warm up thoroughly before each session with 5-10 minutes of light aerobic exercise and stretches to all the major muscle groups.

CIRCUIT TRAINING PROGRAM #1 Functional Strength

This circuit is ideal for off-season training. Intensity should be low with prolonged rest periods between circuits. Bear in mind this phase of the season is about rest and recovery. Perform this routine 2 days per week with at least 24 hours between. You could do 20-30 minutes of aerobic exercise - swimming, cycling, cross-trainer or running following the circuit.

• Reps: 15-20 • Rest between exercises: 30 sec • Rest between circuits: 2min • # of Circuits: 2-3

Lower Abs In and Out 1. Sit in a seated position and place a stability ball between your legs. 2. Straighten your legs and then bring your knees to your chest and lift the ball off the floor. 3. Return to the starting position.

Overhead Squat 1. Grasp kettleball/dumbbell and hold it over your head. 2. Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent. 3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4. Once thighs are parallel to floor, return to start position. 5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. 6. Change arms every set.

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V-Ups 1. Start position: Lie back onto floor or bench with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling. 3. Return to start position.

Stability Ball Press Ups 1. Lie face down with chest on flexaball. 2. Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3. Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4. Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Weight Back Extensions 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Place a weight plate behind neck and hold with your hands. 3. Start position: Back should be parallel to ground with knees slightly bent. 4. Lower body until legs and hip are approximately at 90degrees. 5. Return to start position. 6. To increase resistance, place arms behind head holding weight plate or weighted object across chest.

Straight Arm Trunk Rotation with Kettleballs/Dumbbells 1. Start by sitting on a stability ball and holding two kettleballs out to the side. 2. Holding the kettleballs in this position rotate your trunk so that your turn about 90 degrees. 3. Return to the starting position and repeat to the other side. Keep your body upright and abs stay tight.

Walking Lunge With Dumbbells 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Rear Deltoid Raises on Stability Ball 1. Begin by stabilizing yourself on top the ball using your lower leg. 2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Lean forward slightly. 3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. 4. Return to start position. 5. Remember to keep head in a neutral position.

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CIRCUIT TRAINING PROGRAM #2 Strength Endurance

This circuit can be used in-season and is much more intense than circuit #1. You get more benefit from a routine like this if you previously developed a good maximal strength base.

• Reps: 30sec per station

• Rest between exercises:10-20sec

• Rest between circuits:90sec

• # of Circuits:3

Fast Feet on Box 1. Stand behind box and place one foot on top of box, heel close to the closest edge. 2. Push off the box and explode vertically to bring the other foot onto the box. 3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions.

Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

V-Ups 1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3. Return to start position.

Dumbbell Lunge Crossover 1. Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip. 3. Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

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Dumbbell Pullovers 1. Lie on your back on a flat bench forming a table top with your body. 2. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown. 3. Start position: Extend elbows and raise DB even with the eye-line. 4. With elbows slightly bent, lower DB back even to slightly below head level. Return to start position. 5. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established.

Jumping Jacks 1. Start with your legs side by side and your arms by your side. 2. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. 3. Land in this position and then return to the starting position and repeat.

Alternating Split Squat 1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4. Switch feet in the air so that the back foot lands forward and vice versa. 5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Alternate Supermans 1. Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor. 2. Raise right arm and left leg 4-8 inches off floor. 3. Lower and raise alternate opposite arm and leg. 4. Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.

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Dumbell Exercises - Simple, Safe and Effective

This complete collection of dumbell exercises will strengthen tone and build every major muscle group in your body. Dumbell exercises offer some tremendous advantages over traditional resistance machines. Here are just a few;

• Dumbell exercises incorporate stabilizing muscles helping you develop a much more

balanced posture and physique. • Done correctly dumbell exercises are extremely safe. • Dumbell exercises fit round you instead of you fitting around a machine. • Dumbell exercises allow you to train with the most natural movement patterns. • Dumbell exercises allow you to work through a greater range of movement than

resistance machines. • You can put together a great circuit training program with nothing other than dumbell

exercises, improving your cardiovascular fitness as well as your strength. • Dumbell exercises allow you to build highly specific sports fitness programs. Because

dumbell exercises are so dynamic and flexible you can use them to closely match the movement patterns in your sport.

General Guidelines For Dumbell Exercises

Dumbell exercises are extremely safe if you perform them correctly. The following guidelines are not just for your safety, they will improve the quality of your workouts as well;

1. Always warm up before dumbell exercises. Perform 5-10 minutes of light aerobic exercise followed by stretching exercises to all major muscle groups.

2. Perform each of the dumbell exercises with a light weight to start. Become fanatical about technique. You will start to get diminished returns from dumbell exercises if you keep increasing the weight without maintaining quality.

3. Have someone spot you at all times.

4. Avoid suddenly dropping the weights to the floor. As you perform dumbell exercises your muscles are under tremendous tension. Abruptly releasing the tension by letting go of the weights is a great way to get injured!

Chest Dumbell Exercises

Flat Dumbell Press Works the pectorals, triceps and the anterior deltoid (front of shoulder). 1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet. 2. Lower the weights to your chest under control. 3. Press the dumbells back up to the starting position and repeat.

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4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.

Incline Dumbell Press A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid. 1. Adjust the bench to an incline of 30 to 45 degrees. 2. Perform a dumbell press as described above.

Flat Flies 1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other. 2. Bend your elbows slightly and maintain this flexion for the rest of the exercise. 3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong! 4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.

Incline Flies 1. Adjust the bench to an incline of 30 to 45 degrees. 2. Perform the exercise described above.

Shoulder Dumbell Exercises

Seated Shoulder Press Works all 3 heads of the deltoid (shoulder) muscle. 1. Sit upright on the end of the bench with the dumbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary. 2. Lower the weights slowly and under control to your shoulders. 3. When your arms are bent to 90 degrees, press the dumbells back up without locking your elbows and repeat.

Lateral Raises Most dumbell exercises are superior to the machine equivelent. This one is no exception. Out of all the dumbell exercises described this is also the one that is invariably performed badly. If you keep good form you cannot lift a heavy weight. 1. Stand upright, knees slightly bent and shoulder width apart, holding the dumbells at your sides. 2. Bend you elbows slightly and raise the dumbells out to the side. Keep you elbows slightly bent as you do this. 3. When your arms are parallel to the floor, slowly lower the weights back down and repeat. 4. If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.

Reverse Flies Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse. 1. Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs. 2. Hold 2 dumbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.

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3. When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion. 4. You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...

Adjust the bench as though you are about to perform an incline dumbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.

Front Raises Isolates the anterior (front) deltoids. 1. Stand upright, knees slightly bent and shoulder width apart. Hold the dumbells at against your thighs. Your palms should be towards your body. 2. Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you. 3. When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm. 4. Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbell under control before you progress to a higher weight

Back Dumbell Exercises

It's difficult to work the latissmus dorsi (large back muscle) with dumbell exercises. If you plan to do these dumbell exercises at home consider a chinning bar. They are inexpensive and an excellent way to isolate your lats.

Dead Lifts Works the lower back and hamstrings. Be very careful with this exercise. If you have a history of back pain leave this one alone. 1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs. 2. Use your lower back to lower the weights down your leg. Your back must remain flat, the lower back arched inwards slightly. Do not round it. Keep your head up, right throughout the movement. 3. Only lower the weights as far as is comfortable even if that's only as far as your knees. 4. Stand upright using your lower back, maintaining a flat back and bent knees and keeping your head up.

Single Arm Row 1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground. 2. Hold the weight in your right hand and let it hang down so it's just off the floor. Your palm should be facing towards the bench. 3. Keeping your elbow tucked into your side raise the weight up to your midsection. 4. Slowly lower the weight to the start position and repeat. After the desired number of repetitions repeat for the other arm.

Lying Bent Over Row This is the same movement as the single arm row except you can work both arms at once whilst supporting your back.

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1. Set the bench to a 30-45 degree incline. 2. Lie face down. Holding 2 dumbells let your arms hang down so your knuckles brush the floor. Your palms should be facing towards your feet. 3. Pull the dumbells up towards your chest and to the sides of the bench. 4. Slowly lower the weights back down and repeat.

Trapezius Dumbell Exercises

Upright Row 1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs. 2. Keeping the weights close to your body, raise the dumbells up to your chin. 3. Hold for a count of 2 and slowly lower to the start position and repeat.

Shrugs 1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs. 2. Keeping your arms straight 'shrug' your shoulders as high as they will go and hold for a count of 2. 3. Relax and repeat. 4. Do not roll your shoulders backwards as you shrug up. This can cause damage to your rotator cuff muscles over time.

Biceps Dumbell Exercises

As with all these dumbell exercises it's not how much weight you lift per se, but how much you overload the muscle group. If you aim for sets of 10 reps for example, as long as the exercise fatigues you at 10 reps, the weight is irrelevant. Using a lighter weight with super-strict form will produce a greater training effect because it isolates the muscle group.

Decline Seated Bicep Curls 1. Adjust the bench to a 45 degree incline. 2. In this 'declined' seated position hold a dumbell in either hand at your sides. Your arms should be fully extended. 3. Keep your elbows close to your body and curl the weight up. 4. Slowly lower the weight and repeat.

Hammer curls 1. Stand upright with a dumbell in either hand at your sides. 2. Turn your palms inward so they are facing your body. Your palms should be facingeach other right throughout the exercise. 3. Curl the weights up slowly keeping your elbows locked at your sides. There should be no movement from shoulder. 4. You can perform this exercise one or two arms at a time.

Preacher Curls 1. Set the bench so the back rest is at approximately 45 degrees. 2. Stand behind the bench. Holding a dumbell rest the back of your upper arm on the back rest, your arm fully extended. 3. Keeping the back of your upper arm firmly against the back rest curl the weight up towards your face.

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4. As you complete the curl you will notice the movement becomes easier. Slowly lower the weight until your arm is not quite fully extended and repeat for the desired number of reps before switching arms.

Concentration Curls Some dumbell exercises are difficult to describe on paper but eay when you see it. This is one of them (images for all dumbell exercises are on their way). For now let's give it a shot... 1. Sit on the very edge of the bench with your feet flat on the floor and about 2 feet apart. 2. Holding a dumbell in your right hand place your right elbow on the inside of your right thigh, just above your knee. Support your back by placing your left hand on your left knee. Your right palm should be facing towards your left ankle. 3. From here use only your biceps to curl the weight up towards your face. Do not swing back as you lift the weight. 4. Slowly lower the weight and repeat for the desired number of reps before switching to your left arm.

Triceps Dumbell Exercises

Overhead Triceps Extension 1. Stand upright, feet shoulder width apart with a dumbell in your right hand. 2. Hold the weight directly above your head with your right arm fully extended. Clasp your right elbow with your left hand. Your left forearm should be infront of your face. 3. Slowly let your right elbow fold so that the weight is lowered behind your head. From this position extend your arm back to the starting position. Repeat for the desired number of reps and then switch arms.

French Press 1. Lie flat on a bench with a dumbell in either hand. Hold the weights directly above your chest with palms facing each other. The weights should be just about touching each other. 2. Keeping your shoulders locked, let your elbows fold so the weights are lowered down to either side of your head. 3. Extend both your arms back to the start position and repeat. 4. Make sure there is no shoulder movement on this exercise. The movement should come purely from your elbows.

Kickbacks 1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground. 2. Hold the weight in your right hand and raise your elbow so your upper arm is parallel to the ground. Your elbow should also be bent at right angles. Think of holding a pool cue ready to make a shot. In fact the movement is exactly the same... 3. Extend your elbow so now your entire arm is parallel to the ground. 4. Slowly return the weight to the start position and repeat for the desired number of reps before switching arms.

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Leg Dumbell Exercises

Half Squats One of the best dumbell exercises for working the entire lower body. Works the quadriceps, hamstrings, glutes and lower back. 1. Holding a dumbell in either hand at your sides, stand upright with your feet shoulder width apart. 2. Bend from the knees until your thighs are almost parallel to the ground. 3. It is essential that you keep your back flat (not rounded), lower back slightly arched inwards and your head up. 4. Return to an upright position and repeat.

Lunges 1. Holding a dumbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart. 2. Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor. 3. Push off with your right foot to return to the starting position. 4. You can alternate legs or perform all the reps on one leg at a time.

Calf Dumbell Exercises

Single Leg Calf Raise 1. Set the back rest if the bench to an upright position. Holding a dumbell in your right hand at your side, stand upright and place your left hand on the top of the bench for support. 2. Stand on just your right leg. Rest your left foot on your right calf muscle. 3. Stand up on the tip of right toe using the bench to balance yourself. Be sure not to push yourself up with your hand, that defeats the object! 4. Slowly lower your self to the ground and repeat.

Seated Calf Press 1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart. 2. Rest a dumbell on either thigh while you keep hold of them. 3. While staying seated raise heels by just using your toes... in effect you are standing on your tip toes while staying seated. 4. Lower your heels to the ground and repeat.

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Strength Terminology Aerobics

A low-intensity, sustained activity that relies on oxygen for energy. Aerobic activity builds endurance, burns fat and conditions the cardiovascular system. To attain an aerobic effect you must increase your heart rate to 60-80 percent of your maximum heart rate, and maintain that for at least 20 minutes. Examples of aerobic exercise include running, brisk walking, bicycling, swimming and aerobic dance.

Anaerobic

High-intensity exercise that burns glycogen for energy, instead of oxygen. Anaerobic exercise creates a temporary oxygen debt by consuming more oxygen than the body can supply. An example of anaerobic exercise includes weight lifting.

Bar

The metal rod that forms the handle of a barbell or dumbbell.

Barbell

A basic piece of equipment used in strength training. A barbell consists of a bar, sleeve, collars and weights or plates. Barbells can be of a fixed weight or a variable weight.

BMR

Basal metabolic rate. The number of calories consumed by the body while at rest. It is measured by the rate at which heat is given off, and is expressed in calories per hour per square meter of skin surface.

Burn

The sensation in a muscle when it has been worked intensely. It is caused by fatigue by-products and microscopic muscle tears.

Circuit Weight Training

A routine which combines light to moderate-intensity weight training with aerobic training. A circuit routine typically consists of 10-15 stations set up at close intervals. The object is to move from station to station with little rest between exercises, until the entire circuit has been completed.

Collar

The clamp that holds the weight plates in position on a bar. There are inner collars and outer collars.

Contraction

The shortening and lengthening of a muscle that occurs while performing an exercise.

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Cut Up

A body that carries very little fat and is highly muscled.

Definition

A term that describes a muscle that is highly developed, the shape of which is clearly visible. A cut up muscle.

Dumbbell

A one-handed barbell. Dumbbells are shorter and generally of a lighter weight than barbells.

Exercise

In weight training, the individual movements performed during a routine. In general, the movements required to complete a workout.

Failure

Being unable to complete a movement because of fatigue.

Fatigue

Physical weariness resulting from exertion.

Flexibility

The ability of a bone joint or muscle to stretch. Good flexibility refers to an advanced degree of limberness in the joints and muscles. Flexibility can be improved with regular stretching exercises.

Hypertrophy

The increase in size of a muscle as a result of high-intensity weight training.

Intensity

The amount of force -- or energy -- you expend during a workout.

Isolation

In weight training, confining an exercise to one muscle or one part of a muscle.

Maximum Heart Rate

The fastest rate at which your heart should beat during exercise. To find your maximum rate, subtract your age from 220.

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Overload

The amount of resistance against which a muscle is required to work that exceeds the weight which it normally handles.

Plates

The metal or vinyl-covered discs that add weight to a barbell.

Progression

To systematically increase the stress a muscle endures during an exercise. Progression is achieved in one of three ways: by increasing the weight in an exercise, by increasing the number of repetitions performed in one set, by increasing the number of sets, or by decreasing the rest interval between sets.

Pumped

The swelling that temporarily occurs in a muscle immediately after it has been exercised.

Repetition, or Rep

One repetition of an exercise. Each individual movement of an exercise.

Resistance

The actual weight against which a muscle is working.

Rest Interval

A pause between sets that allows the body to recover and prepare for the next set of exercises.

Ripped

A term that means a body has clearly visible muscles and very little fat.

Routine

A defined schedule of exercises, either aerobic or weight training.

Set

A cluster of repetitions, performed without rest, in a weight training routine.

Sleeve

Part of a barbell. A hollow tube that slides over the bar and is often scored to provide a better grip.

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Spotter

Someone who stands nearby to assist you when performing an exercise.

Sticking Point

The point in time when a muscle will resist hypertrophy, no matter how hard you work it. Sticking points are normal. Hypertrophy usually resumes after a short period of dormancy, or if you change your routine.

Strength Training

Exercise specifically designed to work the muscles and make them larger and stronger. See weight training.

Stretching

Exercise which increases the ease and degree to which a muscle or joint can turn, bend or reach.

Target Heart Rate

In aerobics, the speed at which you want to maintain your heartbeat during exercise. Find your target heart rate by multiplying your maximum heart rate by .6 (for 60%), by .7 (for 70%) and by .8 (for 80%). Your heart rate should stay between 60 and 80% of your maximum heart rate for at least 20 minutes.

Training to Failure

Continuing a set until your muscles cannot complete another repetition of an exercise.

Weight

The amount of resistance against which a muscle is asked to work. The number of pounds used during an exercise.

Weight Training

A form of exercise in which muscles are repeatedly contracted against a weight to reach fatigue. Weight training reshapes the body and builds muscle.

Workout

A planned series of exercises.

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Muscle Chart and Recommended Exercises

Front View 1. Front Delts Upward Row, Front Lateral Raise 2. Upper Chest Incline Barbell Press, Incline Flye 3. Biceps Seated Dumbbell Curl, Concentration Curl 4. Middle Chest Bench Press, Flye 5. Upper Abdominals Incline Sit-Up, Crunch 6. Obliques Seated Twist with Pole, Standing Twist 7. Forearms Wrist Curl, Reverse Curl 8. Serratus & Intercostals Rope Crunch to Side, Twisting Leg Raise 9. Lower Abdominals Hanging Leg or Knee Raise, Reverse Crunch 10. Quads Leg Press, Lunge with Dumbbells

Back View 1. Triceps Lying French Press, Press down 2. Rear Delt Bent-Over Lateral, Prone Incline Lateral 3. Upper Back Wide-Grip Behind-Neck Chin, Wide-Grip Behind-Neck Pull down 4. Traps Dumbbell or Machine Shrug, Upright Row 5. Side Delts Behind-Neck Barbell or Dumbbell Press, Side Lateral Raise 6. Lower-Outer Back Close-Grip Seated Row, Dead lift 7. Lower Back Dead lift, Back Extension 8. Middle Back Wide-Grip Bent-Over Row, Wide-Grip Seated Row 9. Glutes Lunge, Cable Leg Raise to Rear 10. Hamstrings Lying Leg Curl, Standing Leg Curl 11. Calves Standing Calf Raise, Seated Calf Raise