Body-Weight Training Program
Remember when you were in high school and your physical
education (PE) teachers made you do push-ups, chin-ups and sit-ups? What about
those long-forgotten Presidential Physical Fitness Tests, which required you to
run different distances for time? Whatever happened to those “old-fashioned”
exercises?
While free weights and machines can certainly make your clients stronger, they often target muscles rather than movement. In addition, many free-weight and machine exercises, such as lat pull-downs and biceps curls, are open-chain exercises, which use only one joint as the resistance is moved away from or toward the body using freely movable limbs.
In contrast, most body-weight training exercises are closed-chain exercises, which use multiple joints as the resistance is moved away from or toward an anchored body part. Closed-chain exercises, which are more functional, result in greater motor unit activation and synchronization and better strength performance compared with open-chain exercises (Augustsson et al. 1998; Brindle et al. 2002).
By performing body-weight training exercises, your clients will not only look better; they will also learn how to train three-dimensional movement, acquire a greater kinesthetic awareness and become empowered as they perform tasks with their bodies. Moreover, body-weight exercises make your clients’ workouts portable, an added benefit for people who travel a lot or for those who have trouble motivating themselves to go to the gym.
9-Week Body-Weight Training Program
Training is the same for the first 2 weeks of each 3-week
cycle, with the third week used for recovery and adaptation. Have your clients
do these workouts 2-3 times per week. As clients progress, initially increase
volume (# of reps with body weight), then decrease volume and increase
intensity (by adding additional weight) and recovery period.
Weeks 1 and 2
- chin-ups:
2 x 10 reps with body weight (or weight-assisted machine), with 1-minute
rest
- squats:
2 x 10 reps, with 1-minute rest
- push-ups: 2 x 8–10 reps, with 1-minute rest
Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 20 reps for each, with 1-minute rest.
Week 3 (Recovery)
Same as above, using 66% of # of reps from weeks 1 and 2 for each exercise.
Weeks 4 and 5
- chin-ups:
2 x 15 reps with body weight (or weight-assisted machine), with 1-minute
rest
- squats:
2 x 15 reps, with 1-minute rest
- push-ups: 2 x 12–15 reps, with 1-minute rest
Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 30 reps for each, with 1-minute rest.
Week 6 (Recovery)
Same as above, using 66% of # of reps from weeks 4 and 5 for each exercise.
Weeks 7 and 8
- chin-ups:
2 x 10 reps with 105%–110% of body weight (or of weight lifted using
weight-assisted machine), with 90-second rest
- squats:
2 x 10 reps with 105%–110% of body weight, with 90-second rest
- push-ups: 2 x 10 reps with 105%–110% of body weight, with 90-second rest
Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 20 reps with 105%–110% of body weight for each, with 90-second rest.
Week 9 (Recovery)
Same as above, using 66% of # of reps from weeks 7 and 8 for each exercise.
For guidelines on proper body position and efficient, safe execution, refer to the complete article in the February issue of IDEA Fitness Journal IDEA Article Archive.
References
Augustsson, J., et al. 1998.
Weight training of the thigh muscles using closed vs. open kinetic chain
exercises: A comparison of performance enhancement. Journal of Orthopaedic
and Sports Physical Therapy, 27 (1), 3–8.
© 2010 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
Share this on
Delicious
Digg
StumbleUpon
Reddit
Magnoliacom
Newsvine
Facebook
Google
Yahoo
Technorati
Comments
Good point here, a lot of training with free weights and machines target building muscle mass, not movement. Are you familiar with any good places for gym memberships? I don't have too many options at the moment and the internet may give me a solution, my body fat index is going out of control and I need to do something about that.
This is an excellent stuff about strength training.Strength training is a vital part of a balanced exercise routine that includes aerobic activity and flexibility exercises.Regular aerobic exercise, such as running or using a stationary bike, makes your muscles use oxygen more efficiently and strengthens your heart and lungs. When you strength train with weights, you're using your muscles to work against the extra pounds (this concept is called resistance). This strengthens and increases the amount of muscle mass in your body by making your muscles work harder than they're used to.
I would like to thank you for the efforts you have made in writing this
article. I am hoping the same best work from you in the future as well. In
fact your creative writing abilities has inspired me to start my own
BlogEngine blog now. Really the blogging is spreading its wings rapidly.
Your write up is a fine example of it……………………………….
customer feedback
As a new member of a body building center, this instructions helped me a lot. I now follow this routine and having great improvement. Thanks for shring those.
horses for sale
While some women claim to get relief from the symptoms of PMS by using herbal supplements and natural hormones such as evening primrose oil and natural progesterone, the bulk of current scientific evidence does not support the use of either of these commonly used products.
Regards,
Dr Jane- Comforte
A vending machine provides snacks, beverages, lottery tickets, and other products to consumers without a cashier. Items sold via these machines vary by country and region.
Regards,
Steve- vending machines
this is nothing easy, nor these are vacation, in a weight lifting for beginners program you are going to be working hard, like never before, you are going to be putting a lot of effort into building up your body and that takes a lot of compromise from you, this is no easy task or something for anyone to do, this is not just a few lame exercises, this is the real deal, out of this weight lifting for beginners program you are going to be getting results, and you better give the best of yourself. fat burning furnace diet
This statement is based on the amount of energy absorbed by sweat evaporating from the skin. It is equivalent to the latent heat of vaporizaton of water.
Regards,
Infrared Sauna
I would like to thank you for the efforts you have made in writing this
article. I am hoping the same best work from you in the future as well. In
fact your creative writing abilities has inspired me to start my own
BlogEngine blog now. Really the blogging is spreading its wings rapidly.
Your write up is a fine example of it……………………………….
bidet toilets
Thanks for allowing me to post comment on your site .Your work is very good
and I appreciate your work and hopping for some more informative posts .
Again thanks for sharing the such information with us…………………………………..
Translation Services
These kind of post are always inspiring and I prefer to read quality content so I happy to find many good point here in the post, writing is simp ly great, thank you for the post
Forex trading training
HI
Thanks for allowing me to post comment on your site .Your work is very good
and I appreciate your work and hopping for some more informative posts .
Again thanks for sharing the such information with us…………………………………..
Bidet Toilet Seat
That's why I recommend it to all my patients because it has techniques and appropriate exercises, and most important is that by following the daily routines in order and with regularity.
Regards,
ejaculation precoce
It is essential for penis enlargement products that have the endorsement and recommendation by leading urologists, doctors and professionals.
Regards,
como agrandar el pene
Thanks for allowing me to post comment on your site .Your work is very good
and I appreciate your work and hopping for some more informative posts .
Again thanks for sharing the such information with us…………………………………..
Learn forex trading
I would like to thank you for the efforts you have made in writing this
article. I am hoping the same best work from you in the future as well. In
fact your creative writing abilities has inspired me to start my own
BlogEngine blog now. Really the blogging is spreading its wings rapidly.
Your write up is a fine example of it……………………………….
Toilet Seats
Cramps can also be caused by cold, overexertion, or a low calcium blood level,especially for adolescents, who need calcium for both blood and bone maturation.
Regards,
Menstrual Cramps Remedies
Translators USA Offers you the best translation services, document translation services , corporate translation services , interpreting services. Translators USA also offers audio transcription and online audio typing, providing audio transcription from digital sound files and other recorded formats.
Fascinating blog post - thanks. Highly intriguing and excellently composed blog post. I look forward to read more such soon.
cuisinart griddler
here i love to share a blog about women health pregnancy
and tubal reversal
is a surgical procedure that restores fertility to women after a tubal ligation
Thousands of free tv shows and movies. Online. Anytime. Watch now! ... Stream HD full-length movies. FREE Trial Memberships are available.
Regards,
Streaming TV
Our bidet toilet seat products promise a better bathroom experience for all ages for both men and women. Bidet toilet seats were originally invented in the U.S. and have become a common household product in many Asian homes. They are known overseas as a shower toilet or a bidet seat. A bidet seat replaces a typical round or oval toilet seat found in any ordinary bathroom. Our bidet seats are easy to use and easy to install.
"Norfesia FX provides you the forex trading training online.
Learn forex trading
with us and be a consist winner and earn profits from
Forex trade
"
Spaloo is the greenest bidet toilet seat in the world. It replaces the traditional toilet seat with bidet toilet sieat.
The cheapest models may not have black keys, or the black keys may be painted on. This means they can play the diatonic scale but not the chromatic scale.
Regards,
Schoenhut Mini Baby Grand Piano
tv ads outsourcing | photo galleries design outsourcing | design outsourcing
greeting cards design outsource | mobile ads outsourcing
The swelling, hardening and enlargement of the penis enables sexual intercourse.The scrotum may also become tightened during an erection.
Regards,
Erecciones
Study and learn to know our penis. Only then could we put in practice exercises and methods to try to lengthen their penis.that i like to discuss about this in my blog thanks for sharing the post.
Regards,
penisverlängerung
This trend is however still significantly weaker than in the U.S., where such interference that it will help me to discuss further thanks for sharing the post.
Regards,
Allungare il pene
Confirm that there were so gives the himself in the famous interview on in which informed us of his illness thanks for post.
Regards,
erezioni
You got a really useful blog I have been here reading for about an hour. I am a newbie and your success is very much an inspiration for me.
Forex Training
Your article is great! I wonder where you find materials for such articles?I want to know some thing about this post. So please give me some great information about this site.Thanks.
kerja keras adalah energi kita
This is performed primarily as a therapeutic surgery for men suffering from complete impotence; an implanted pump in the groin or scrotum can be manipulated by hand to fill these cylinders from an implanted reservoir in order to achieve an erection.
Regards,
Dr Dukes- Penisvergrößerung
The second is the psychogenic erection, which is achieved by erotic or emotional stimuli. The former uses the peripheral nerves and the lower parts of the spinal cord, whereas the latter uses the limbic system of the brain. In both conditions, an intact neural system is required for a successful and complete erection.
Regards,
Dr Strikk- penis vergrößern
The breast is innervated by the anterior and lateral cutaneous branches of the fourth through sixth intercostal nerves. The nipple is supplied by the T4 dermatome.
Regards,
Dr Marie- bruststraffung
Amongst the men whose damage decreases, their average drops by 12 percent to just under 23 percent DFI.
Regards,
Sperme
Amateur television is also used for experimentation,pleasure and public service events by amateur radio operators.
Regards,
TV Links