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Strength Training Basics

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Strength Training For Multisport Resources

Be sure to consult a health care professional before starting any training plan. These are recommendations that are designed for folks who have some experience with strength training. True beginners should consult a coach or health care professional. 

Strength Circuit

If you are looking for a great way to way to work on strength, balance, and agility, try this training circuit. I like to mix and match exercises from the different sections so I can create more balance in my workout. I have even tried putting all of these on cards and then shuffling the deck before the workout; I draw a card and complete the exercise. It keeps me from getting into a routine. Feel free to do sets of each exercise or work on it for a set amount of time, like 30-60 seconds. I recommend low weights with a high number of rep and multiple sets. If you are not sure how to complete any of the exercises listed below, there are many great how to videos on the web explaining proper form and technique. Additionally I have added alternative options for each exercise that you can use to make it more challenging.

Strength Training: Dumbbells, Aerobic Steps, and BOSU Balance Trainer

  1. Deadlift into overhead press w/ dumbbell weights
    1. Tweak it: Do it on one leg and then switch
    2. Torch it: Try it on one leg with your eyes closed.
    3. Extreme: Try it on a BOSU Balance Trainer.
  2. Lunges combined with a triceps extension
    1. Tweak it: do forward and backward lunges while executing the Triceps Extension
    2. Torch it: Lunge off a low aerobic step onto a BOSU balance trainer
    3. Extreme: Try it with your eyes closed
  3. Squats w/ front raise using dumbbell weights
    1. Tweak it: Do it on one leg and then switch
    2. Torch it: Try it on one leg with your eyes closed.
    3. Extreme: Try it on a BOSU Balance Trainer.
  4. Squats w/ Squats w/ front raise using dumbbell weights
    1. Tweak it: Do it on one leg and then switch
    2. Torch it: Try it on one leg with your eyes closed.
    3. Extreme: Try it on a BOSU Balance Trainer.
  5. Bicep curls
    1. Tweak it: Do it on one leg and then switch
    2. Torch it: Try it on one leg with your eyes closed.
    3. Extreme: Try it on a BOSU Balance Trainer.
  6. Upright rows w/ dumbbells
    1. Tweak it: Do it on one leg and then switch
    2. Torch it: Try it on one leg with your eyes closed.
    3. Extreme: Try it on a BOSU Balance Trainer.
  7. Low rows from dead-lift position
    1. Tweak it: Do it on one leg and then switch
    2. Torch it: Try it on one leg with your eyes closed.
    3. Extreme: Try it on a BOSU Balance Trainer.
  8. Low back rows
    1. Tweak it: Do it on one leg and then switch
    2. Torch it: Try it on one leg with your eyes closed.
    3. Extreme: Try it on a BOSU Balance Trainer.
  9. High-bench step-ups: Using the aerobic steps, create a firm surface on which to step up (it is recommended that the step be no higher than your knees); step up onto the step with one leg, while driving the other knee upward as in a high knee lift; return to the floor and repeat.
    1. Tweak it: Use dumbbells
    2. Torch it: Use dumbbells in your hands, and complete a modified shoulder press; push out at a 45 degree angle from body
    3. Extreme: Try stepping up onto a BOSU Balance Trainer
  10. Abs Matrix: Start with dumbbells held at your shoulders (1) Complete a shoulder press w/ opposite arm while leaning back slightly (press upward from slightly behind your head) and return to starting position, then repeat with your left arm; (2) Complete a shoulder press w/ opposite arm while leaning back slightly (push the weight out to the side at a 45 degree angle and slightly behind your hear) and return to starting position, then repeat with your other arm; (3) Lean back slightly and press your opposite arm across your body to just above the opposite shoulder and return to starting position, then repeat with your left arm;
    1. Tweak it: Do it on one leg and then switch
    2. Torch it: Use heavier dumbbells
    3. Extreme: Stand on the flat side of the BOSU balance trainer

Strength Training: Medicine Balls, Plyo Balls and BOSU Balance Trainer  

  1. Alphabet Plank: Spell out alphabet letters w/ small movements using plyo ball; modified plank position w/ knees and feet on the ground and forearms and elbows on the plyo ball.
    1. Tweak: A-M w/ one knee off the ground, then N-Z with other knee off the ground
    2. Torch it: Spell out motivational quotes in cursive
  2. Side Toss: Medicine ball and a partner: Standing on the ground, rotate your torso to throw the ball to your partner on the right. As they throw it back rotate your body back to the left as you catch it - 10 throws each side.
    1. Tweak it: Try it while both of you are standing on a BOSU Trainer.
    2. Torch it: Ask for unpredictable (various speed and power) throws. Harder throws develop explosive power
  3. Tick Tock, like the Clock: Single-leg (opposite foot slightly off the ground) w/ arms straight above you w/ palms touching; From your waist lean to the right, return to the center, and then to the left (that is one rep) - 10-12 reps each leg
    1. Tweak it: Hold a 6ld medicine ball above your head
    2. Torch it: Do it on the BOSU balance trainer
  4. Woodchopper: Single-leg w/ while holding medicine ball above your head and slightly to opposite leg side; Do a single-legged squat while lowering the ball to your leg side at about hip level; stand back up and bring the ball across your body, and back up to the starting position – 6 reps each leg / side
    1. Tweak it: Close your eyes
    2. Torch it: Use flat side of BOSU balance trainer
  5. Feet Toss: Stand, knees slightly bent w/ 6lb medicine ball place between your feet; Squeeze the ball between your feet, jump straight up, and toss the ball from you, then land on one foot, holding the landing for 2 counts – 10 tosses alternating the landing foot.
    1. Tweak it: Practice first landing on two feet
    2. Torch it: Keep hands clasped behind your back and close your eyes
  6. Push-ups: Complete a set-up 12-15 push-ups
    1. Tweak it: Push-up to Jackknife on plyo ball (10-15 reps)
    2. Torch it: Push-ups on/using 2-3 medicine balls

Strength Training: Pull-up and Dip Machine

  1. Pull-ups: Complete using the weight assisted pull-up machine
    1. Tweak it: Use your own body weight
    2. Torch it: During your pull-up bring your knees to your chest, and as you lower your body – lower your legs as well
  2. Dips: Complete using the weight assisted dips machine
    1. Tweak it: Use your own body weight
    2. Torch it: During your pull-up bring your knees to your chest, and as you lower your body – lower your legs as well

Core Training: Blue Mats

  1. Stomach Plank (tuck pelvis)
    1. Hold – 15 sec
    2. Each arm out straight – 10-15 sec each
    3. Each leg out straight – 10-15 sec each
    4. Left arm & right leg out straight – 10-15 sec
    5. Right arm & left leg out straight – 10-15 sec
  2. Back Plank (tuck pelvis)
    1. Hold – 15 sec
    2. Right leg out straight – 10-15 sec
    3. Left leg out straight – 10-15 sec
    4. Repeat legs
  3. Side Plank – Left (tuck pelvis)
    1. Hold – 15 sec
    2. leg up – 10-15 sec
    3. leg up – 10-15 sec
    4. Repeat with on the other side
  4. Leg lifts 30 for sec, then flutter kick (like a swimmers kick) in leg lift position for 30 sec
  5. Crunches: 30 sec legs straight up in the air, 30 sec legs 90 degrees, 30 sec legs in leg lift position