Phase 1 Strength Training

Phase 1

Overview The goal of the strength exercises in phase I of the fitness plans are to prepare the larger muscles of your lower body, core (abs and back), and upper body for the more strenuous power and endurance strength work in phases II and III of training plans.

The focus of these exercises is to develop proper technique and body control rather than throwing a lot of reps or lifting a ton of weight. Most of the exercises consist of upper and lower body calisthenics, which uses the body’s own weight for resistance, and very basic weight exercises in the gym.
Basics
Sets and Repetitions: Most of the exercises come with a prescribed number of sets and repetitions, denoted as some number X another number (3X20). The first number is the set number, which is the total number of times you should perform a specific exercise. The second number, the repetitions, is number of times that one should go from the start phase of the exercise into the resistance phase of the exercise then returning back to the start phase. After each set of repetitions there is a rest/recovery period. One can usually tell if the exercise is meant for endurance training, as it will have either many sets, reps, or both , or for power training, as it will have few sets, reps, or both. Also high set and rep numbers tend to mean using less weight than a lower number of sets and reps.

Weight selection: In strength training it is easy to over do it, and the chance of injury is high. In simple terms, strength training builds muscle by deliberately damaging the muscle fibers, when the body repairs the muscle it is reinforced to prevent future injury. Thus there is a fine line in causing beneficial damage and counterproductive injury. Weight selection is very important. Calisthenics are exercises that use the body’s own weight for resistance so it is difficult to change the weight, but the number of sets can be varied. After trying a prescribed calisthenics workout, the next day one should feel sore and the muscles should feel fatigued, however the level of sore should only be noticeable not overly painful. When one has over done it using calisthenics it is often painful to put the muscle through its entire range of motion or the entire muscle feels bruised when touched. If this is the case the first step is reducing the number of reps, followed by alterations in the exercise itself. The same generally applies to lifting weights. The proper weight is one that allows the individual to complete most of the reps of exercise with excellent form, and only really challenge the individual on the final few reps of each set. For certain types of training this general rule can be played with, but simply if you are to sore to move the next day or can not exercise again in two to three days, then too much weight was used.

The Exercises:

The pushup: Start in the plank position, it is important to keep the back in straight alignment. The arms should be spread far enough a part that when one lower their chest and belly to the floor the elbows can make a 90 degree angle(This can be varied to isolate specific muscles). The resistance phase begins in the lowered position, elbows at a 90 degree angle and the belly and chest should be mere inches from but not touching the ground, and ends by returning to the starting phase phase. This should always be done in a slow, controlled manner, and remember to breath in when lowering the body and out as you push yourself back up.



The crunch: (Abdominals) Lying on your back, lift you legs up so that knee joint is 90 degrees as well as the leg to hip joint. Place the palms of you hands on the back on your head, but do not ever pull. Then roll up towards your knee, being sure to crunch your belly without lifting your lower back off the ground. In a control manner lower yourself back down to the lying position. Exhale on the crunch, and inhale on the lower. (obliques) Same as the crunch except the legs are lowered so that they lay on ground off to one side of the body making sure to maintain the leg and hip angles. Roll up and crunch your side.



Bench dips: Using a weight bench or stable platform that is a foot or so off of the floor, get into position in which your legs are extended, heels on the floor, and the body is bent in a sitting position at the waist. Support your body weight by resting your palms on the bench. The lower yourself, so that your butt is inches from but not touching the floor, and your elbows are close to being bent at 90 degrees. Then raise back up to the starting position. Exhale on the rising phase of the exercise, and inhale while lowering.



Shoulder Press


Lat Pull Downs



Lower body calisthenics:

The sit squat: Standing with your feet should width apart, toes facing forward, squat down until your knees bend at about 90 degrees. You should bend at your hip, making sure to keep you lower back in a nice straight line and square with you shoulders. You should not lean to far forward. At first, it may be good to do this exercise facing only a foot from a wall. As you lower, your face should not contact the wall. Inhale whiles squatting, exhale as you push yourself back up to a stand. Split squats: Put one leg behind as if you had just take a step. Lower yourself into a lunge position. The back knee should be inches from but not touching the ground and the front knee should be at a 90 degree angle. The back foot should be resting on the ball of the foot with the heel off the ground. Do this with each leg in the back and front. Inhale on the lunge, exhale on the push up back into a step position.



Skier squats: Standing with your feet wider than shoulder length apart (as wide as possible with out actively stretching), squat to the side lowering yourself as far as comfortably possible. At lowest point you should look kind of like a GS skier in the middle of a power turn. Push yourself back to the starting position. Inhale on the lower, exhale on the push back up. Basic Weights: Bench press: Lying with your back flat on the bench, body positioned so that when you lift the bar it should be positioned straight out in front of you (like a reverse pushup). Your feet should be flat on the floor, knees at 90 degrees. Your hands should be placed the same width apart as you would use for the basic pushup. Lift the bar off the starting mount, and slowly lower so the bar contacts your upper chest, then push the bar straight up until arms are fully extended. Inhale on the lower, exhale on the push.

Cage squats and dead lifts: These are tricky exercises that can lead to serious injury if done without proper technique. These exercises will be demonstrated in person. Dumbbell shoulder flies to front raises: Take a dumbbell of appropriate weight in each hand resting at the body’s side. Lift arms keeping that out to the side, 90% fully extended (slight bend at elbow) with knuckles facing the floor, until you achieve a 90 degree angle at the arm pit. Then in a controlled fashion, rotate shoulders so arms are extended straight out in front of you (standing pushup). Then lower arms back to side. Then on the next rep reverse the order of arm movements.

Back rows: This exercise is generally done using a cable weight machine that mimics the motion a rower makes when pulling an ore through water. Shoulder Press: This exercise is performed using dumbbells or a barbell. Use a bench that is bent at 90 degrees in the middle to help support the back. Hold the dumbbells or barbell(in front or behind the head-I prefer in front) above the shoulder so elbows are at 90 degrees. The press up until arms are fully extended straight up above the head. Exhale on the press, Inhale on the controlled lower.




Leg extension: Sitting, legs hanging, with knees bent at 90 degrees weight is applied to the shins just above the ankles. The legs are then extended, slowly, so they are straight and at 90 degrees with the rest of the body. Leg curls: The opposite of leg extension. One is lying on their belly, legs sticking straight out. Weight is applied to the back of the calf muscles, and the leg is curled at the knee, bringing the heels as close to the butt as possible.

Calf raises: Standing on a small ledge with the ball of ones feet, the heels should be unsupported, weight is applied to ones shoulders. Then to start the exercise one rises up onto their toes and gently lowers until the heel stretches the Achilles tendon slightly. Then the movement is repeated.