Professional Documents
Culture Documents
Your Workout Perfected
Your Workout Perfected
Workout
PERFECTED
Nick Tumminello
E7180
Inhalt
Exercise Finder
Acknowledgments
Introduction
3 Fat Loss
4 Physique
PART II Exercises
5 Warm-Up and Mobility Exercises
6 Upper-Body Exercises
7 Lower-Body Exercises
8 Core Exercises
9 Conditioning Exercises
PART III Programming
10 General Beginner Programs
11 Fitness Programs
12 Function and Performance Programs
13 Fat Loss Programs
14 Physique Programs
15 Strategies for Minimizing Injury
References
About the Author
Earn Continuing Education Credits/Units
Exercise Finder
Acknowledgments
This book would not be possible if it weren’t for several people. My good friend
and business associate David Crump came up with the book’s title. Eileen
Escarda of Escarda Photo took all of the great exercise photos, along with the
exercise models used in the photos: Jay Bozios, Serina Branch, Juli Lopez, and
Korin Sutton. Gil Krohn and the staff at the ZOO Health Club in Oakland Park,
Florida, allowed us to do the photo shoot at their facility. Jason Silvernail, DPT,
coauthored chapter 15 with me. Many thanks to the Human Kinetics family—
with special thanks to Justin Klug, Jeff Mathis, Roger Earle, and Laura Pulliam
—for their involvement and hard work with me on this book. It’s truly a
privilege to work with these professionals in bringing this project to life, and I’m
honored that they’ll forever be a part of this book.
I’m so lucky that I get so much love and support from my mother, Faith
Bevan; her husband, John Cavaliere; my father, Dominic Tumminello; my
girlfriend, Romina Marinaro; and my close friends, Marc and Brenda Spataro,
Kate and Daniel Blankenship, Ryan Huether, Rob Simonelli, Billy Beck, Deanna
Avery, Paul Christopher, and Joe Drake from Gravity and Oxygen in Boca
Raton, Florida.
As I think about all the people in the fitness and performance training field or
related fields who have been a part of my life, I’m reminded that there’s no such
thing as a self-made person. I owe a debt of gratitude to the following colleagues
for their friendship, continued support of my work, and help in my professional
growth: John Rallo; Sivan Fagan; Nick Clayton; Brad Schoenfeld; Jim Kielbaso;
Bert Sorin, Richard Sorin, and the Sorinex Equipment family; Matt Paulson,
Ryan Ketchum, and the Fitness Revolution family; Nick Bromberg; Ethan and
Liz Benda; Shelley Murray; Lindsay Vastola; Tim Arndt; Ben Cormack; Isa
Olsson; Eric Helms; Karen Litzy; Bret Contreras; Alan Aragon; Lou Schuler;
Luke Johnson; Chris Burgess; Mark Comerford; Bob Rossetti, Ron Rossetti, and
the Northeast Seminars family; Dave Parise; Joel Seedman; Vince McConnell;
Billy Beck; Jason Silvernail; Lars Avemarie; Bill Sonnemaker; James Fell; Tony
Gentilcore; Marie Spano; David Jack; Tyler Christiansen; Quinn Sypniewski;
Adrianne Ortiz; Bob Esquerre; Jeremy Boyd; Anastasis Charalambous; Jonathan
Goodman; Andrew Vigotsky; Claudia Micco; Espen Arntzen; Steve
Weatherford; Andrew Heffernan; John Spencer Ellis; Lee Boyce; Jonathan
Mike; Robert Linkul; Nick Collias; Leah Lyons; Neil Pecker; Kennet Waale;
Serkan Yimsel; Ian Houghton; Lara McGlashan; Chris Shugart; Matthew
Sandstead; Rick Howard; and Elisabeth Fouts and the Power Systems family.
I’m sure there are other people whose names deserve to be on this list. I owe
those people a big handshake and a hug.
Finally, I thank all my clients—past, present, and future—for allowing me to
continue to do what I love.
Einführung
If you’re looking for a straightforward, realistic guide to working out that helps
ensure that the work you’re putting in is as smart, safe, efficient, and effective as
possible, look no further!
There are four reasons most people work out: for fat loss, to build muscle, to
improve function and performance, or for general fitness and health. This book
simplifies the science and techniques behind each of these goals, clarifies
misconceptions, and provides you with a variety of specific workout plans—
gym workouts and bodyweight workouts—that you can use for each of the
goals.
Chapter 1 focuses on fitness. If you always feel like you’re failing when it
comes to exercise because you’re not interested in organizing your entire life
around the gym, then chapter 1 is perfect for you! As discussed in chapter 1 and
elsewhere in the book, exercising for general fitness and health purposes is a
great goal to have. You don’t always have to exercise for functional performance
or a physique-related goal—the key is to understand who you are and what you
want out of exercise.
Next, chapter 2 looks at function and performance. Chapter 3 is about fat
loss. And chapter 4 is on the topic of physique. Each of the first four chapters
identifies common myths that can create confusion and hold you back from
improving in each of these four goals. These chapters also establish the scientific
principles and methods you need to know in order to enjoy long-term success.
In chapter 5, Warm-Up and Mobility Exercises, you’re provided with several
warm-up sequences that get you ready for action so you can get more out of each
workout. Chapters 6 through 9 detail a wide variety of exercises for the upper
body (chapter 6), lower body (chapter 7), and the core (chapter 8) as well as
exercises for conditioning (chapter 9). What makes these chapters unique is that
in addition to providing easy-to-follow exercise descriptions, they also include a
section on ways to perfect basic exercises, showing you how to do these
exercises better than the way they are commonly performed.
Chapters 10 through 14 are the workout programming chapters, where
everything you’ve learned in the previous chapters is put into action. Each of
these chapters provides a multitude of workout programs for you to choose from
depending on how many days per week you prefer to exercise based on your
schedule. Chapter 10, General Beginner Programs, provides a workout plan for
those who are just starting out or who haven’t done any regular strength training
in a while. Chapter 11, Fitness Programs, features workout plans for those who
want to improve and maintain their overall health and fitness without necessarily
focusing on a specific programming goal. Chapter 12, Function and Performance
Programs, provides workout plans for those who aren’t making a career in
athletics but are interested in improving overall athleticism. Chapter 13, Fat Loss
Programs, features workout plans for those who want to lose body fat while
minimizing muscle loss. Chapter 14, Physique Programs, provides workout
plans for those who are focused on aesthetics and are exercising to maximize
muscle size.
All the workout programs provided in this book have been designed with the
big-box gym member in mind. For instance, the programs combine exercises
requiring immobile equipment (e.g., squat rack or machine) with exercises using
mobile equipment (e.g., dumbbells, resistance bands). This mixture enables you
to bring the mobile equipment to the immobile equipment and remain there
without having to walk all over the gym and lose the equipment you’re using to
another member.
Since we’re not always able to get to the gym and don’t always have access
to all the exercise equipment we’d like to use, chapters 10 through 14 also
feature two alternative home gym workouts and two bodyweight workouts you
can use to stay on track while training at home or on the road in a small hotel
gym with limited equipment and space.
Although each of the programs provided in chapters 10, 11, 12, 13, and 14 is
focused on a different training goal, the programs in each of these chapters
involve many of the same exercises. This is because everyone should be doing
upper-body exercises, lower-body exercises, and core exercises to ensure that
their workouts are comprehensive. It's how those exercises are applied,
organized, and prioritized that makes the training programs in each chapter
unique for each training goal. In other words, the programs in each of the
programming chapters are set up differently because each emphasizes a different
goal. This doesn't mean that you won't gain any muscle when doing the function
and performance programs provided in chapter 12, or that you won't get stronger
when using the fat loss training programs provided in chapter 13, for example.
The benefits you’ll get from doing the workouts in this book aren’t mutually
exclusive. But because the workout plans featured in chapters 10 through 14
each have a different emphasis, you will achieve the most in the area
emphasized.
Regardless of the emphasis that you choose to focus on, the most important
factor is your ability to continue your workouts, and that means staying injury
free. The final chapter of this book, chapter 15, Strategies for Minimizing Injury,
identifies several potential risk factors for injury and provides simple and
practical exercise recommendations you can use with any type of workout
program to reduce your risk of suffering an injury.
If you’re an inexperienced exerciser, you will appreciate the clear and user-
friendly manner the information and workouts provided in this book are
delivered in. If you’re an advanced exerciser, fitness professional, or sport coach,
you will certainly recognize the effectiveness of the training methods utilized
here and will gain exciting new ideas, insights, and strategies for exercise
programming.
Let’s get to work!
PART I
Training Objectives
1
Fitness
If you’re like most people, you’re not interested in being a gym rat who
organizes your entire life around food and gyms. When it comes to diet, most
people don’t change their eating habits all that much, so they’re mainly
exercising to offset the foods they love to eat. And when it comes to exercising,
most people aren’t trying to win a contest for the best body on the beach.
They’re also not interested in chasing impressive lifting numbers. When people
exercise, with or without the guidance of a personal trainer, they just want a
great workout experience that challenges them but doesn’t hurt them. They often
gauge their success by how much they’ve enjoyed each workout, how they feel
at the end of the workout, and how many workouts they’ve completed per week.
If this sounds like you, then this chapter and the corresponding workout
programs have your name on them!
Weight Management
In addition to its potential effectiveness in the prevention and treatment of
metabolic syndrome, regular resistance training can help improve body
composition (1,2).
You don’t have to be a cardiologist to know that carrying extra body fat (i.e.,
being overweight) can place more stress on your heart and put you at a greater
risk of dealing with health concerns, such as diabetes, increased blood pressure,
high cholesterol, and an increased risk of heart attack.
Better Sleep
Sleep is the way our bodies rest and recover. Exercise elevates mood and reduces
stress, and research has documented that exercise improves sleep patterns, which
can help you become more alert in the daytime and helps promote better sleep
habits at night (14).
Let’s face it: If you’re regularly exercising, especially with a challenging
resistance training program, your body will need to rest and recover, making it
likely that your sleep will improve.
Using resistance training to stay active and improve overall fitness and health
while also enjoying the physical challenge it provides is a worthwhile goal. I just
gave you seven scientifically founded reasons why.
Other evidence shows that aerobic exercise improves muscle size and aerobic
capacity. These improvements are similar between younger and older men (18).
It’s likely that these results also apply to women because aerobic exercise alters
protein metabolism and induces skeletal muscle hypertrophy. Ironically, it can
also serve as an effective countermeasure for both women and men prone to
muscle loss (19).
But keep these study results in perspective. They involve untrained people.
As high-intensity interval training (HIIT) has grown in popularity, the standard
30-minute bout of steady-state aerobic training (the low-to-medium intensity
exercise on a treadmill, elliptical, or bicycle) has become less popular. If you’re
just starting or restarting an exercise program, beginning with HIIT may increase
your odds for injury.
It’s a better idea to start with low-intensity aerobic exercise until you can run
or use the elliptical or bike for about 30 consecutive minutes at a moderate
intensity to increase your aerobic fitness. This gives you a better foundation for
using high-intensity conditioning methods (16).
Steady-state cardio affects trained individuals. Look at bodybuilders: For
years, they have been doing steady-state cardio while prepping for their shows
and are able to maintain impressive amounts of muscle mass. This can’t simply
be chalked up to the influence of drugs, because there are plenty of natural
bodybuilders who do this as well.
It’s unrealistic to think that doing a reasonable amount of steady-state cardio
will automatically cause you to lose hard-earned muscle, especially if you’re
emphasizing resistance training. For the intermediate or advanced exerciser who
already has a solid training base, doing HIIT each workout is unnecessary. Too
much in a week can be hard on the body and keep you from recovering
sufficiently between workouts. A great method to use on recovery days is light to
moderate cardio.
Additionally, research has also found that doing resistance exercises first
seems to increase the metabolic effects of the subsequent aerobic session (26),
which is why all the workout programs in this book involve doing any
cardio/conditioning activities after the resistance training portion of the workout.
It’s important to understand that the studies about cardio compromising the
performance of subsequent resistance training exercises refers to doing a full
cardio workout (like a 30-minute run) in the same session as a full resistance
training workout. This is not the same as placing small amounts of a cardio-
based activity, like a 45-second bout of shadow boxing, for example, within a
circuit along with the resistance training-based exercises. This type of circuit
training can allow you to reap the metabolic benefits of both activities while
making a fitness or fat loss-oriented workout more interesting and diverse.
Fitness trends come and go. And every new “best” workout claims to be
better than the last “best” workout, demonstrating why what’s popular is usually
based more on marketing than on good science. You do not have to follow the
latest workout trends to get into better shape (i.e., improve your fitness and
health), and it’s misguided to do so. Regardless of what’s currently “in style,”
you should follow workout strategies that are based on scientifically backed
exercise principles—described in the first four chapters of this book—that have
repeatedly been shown to produce the results you’re after. It’s important to read
the next three chapters as well as this one so that you can understand what these
principles are.
2
Function and Performance
This chapter is for those who want to improve performance, be able to perform a
movement task faster or harder than previously (speed and power), lift
progressively heavier weights (strength), lift the same amount of weight for
more reps (muscular endurance), and reduce the recovery time needed to
perform a series of exercise challenges (conditioning).
In this book, training for improved performance isn’t about training for any
specific sport; it’s about training to improve the general physical qualities that
determine overall athleticism—speed and power, strength, muscular endurance,
and conditioning—that could be applied to any sport. Strength and conditioning
workouts help you improve the physical qualities (i.e., more power or strength)
that are not addressed by simply playing and practicing your sport. Focusing on
improving overall strength and power can also help athletes decrease injury risk.
Although much is often made about “sports specific” training, most athletes can
benefit from adding overall strength, increasing explosive power, and improving
conditioning levels. This can help you move faster, be stronger, and outlast the
competition.
Just like when training for fat loss or building muscle, which are covered in
the next two chapters, training to improve the power and strength that determine
overall athleticism has its own set of myths and misunderstandings. This chapter
identifies these myths and clarifies the misconceptions.
Since many people are not athletes trying to refine performance and are
instead interested in focusing on fat loss, the next chapter clarifies many of the
misconceptions about exercising for fat loss.
3
Fat Loss
Many who exercise want to lose some extra body fat without losing muscle. But
with the conflicting information (and just plain misinformation) out there, it’s
easy to fall prey to false beliefs about fat loss. Those false beliefs can hinder
your long-term progress. Many people have lost fat, but most gained it back.
People become confused and frustrated, thinking they’ve tried everything.
This chapter identifies several common mistakes so you don’t make them and
provides the simple-to-understand truth about how to eat and exercise for
successful and safe fat loss without all the fads and diet dogmas.
You don’t just want to be well fed; you want to be well nourished.
Emphasizing the quality (i.e., nutrient density) of the foods you eat over the
quantity (i.e., number of calories) is an easy approach. Try it and see where that
gets you. It spells success for most people.
But it’s certainly possible to eat too many calories from nutrient-dense, high-
quality foods. Don’t think for a second that you can’t gain fat from eating
“healthy.” While you can first emphasize the quality of the foods you eat and see
where that strategy gets you, it may only take you so far. You may need another
strategy as well. The next step is to focus on the caloric quantity of the food
you’re eating and put yourself into a caloric deficit. The ways to create a caloric
deficit involve eating fewer calories, increasing your activity level to expend
more calories, or a combination of both.
In short, the point of this chapter and the subsequent workout programs in the
book is that when fat loss is your main goal, focus on strength training to
improve your muscle, which makes up the shape of your body, and watch your
diet (instead of doing lots of extra cardio) to reveal your shape.
Don’t get it wrong! There’s nothing wrong with incorporating cardio into
your workouts to reap its aerobic benefits and expend some additional calories in
the process. But keep your focus on resistance training over cardio. You don’t
have to go nuts on the cardio, which can be time consuming and boring, if fat
loss if your main exercise goal.
Although you can’t spot reduce with resistance exercise, you sure as heck can
spot enhance by building muscle with strength training. The next chapter is all
about building muscle. You don’t have to be a bodybuilder to want to build your
body. You have to know the principles and methods behind building muscle to
make the most out of your valuable time and energy. In the next chapter, you’ll
learn those principles and methods.
4
Physique
This, and the previous three chapters have provided simple and
straightforward information that both men and women should keep in mind to
get the most out of their exercise time when they’re focused on improvements in
their fitness, function and performance, fat loss and physique. The next five
chapters will detail how to properly and safely perform a wide variety of
exercises that are utilized in the workout programs for each goal provided later
in the book, beginning with the next chapter on warm-up and mobility exercises.
PART II
Exercises
5
Warm-Up and Mobility Exercises
This chapter provides five different warm-up sequences you can choose from to
begin each workout session. These sequences do far more than just boost your
body temperature. They include a variety of mobility exercises to help you
develop a more well-rounded body that’s not just stronger and better looking but
also more mobile. These exercises can help you maintain and increase your
overall joint mobility, which can improve joint health. The mobility exercises in
the following warm-up sequences complement the workout programs later in
this book because they require your joints to move into their end range of
motion, whereas the strength training exercises you’ll be performing in the
workout programs discourage that to maximize safety in handling heavy loads.
These mobility exercises also help you perform lifts with more comfort and less
restriction.
Each warm-up sequence is designed to be done in place, so they require little
space. They have a smooth transition from exercise to exercise, which makes
them easy to memorize.
It’s important to understand that the warm-up sequences in this chapter are
just that: warm-ups. They’re not supposed to make you tired. They’re intended
to complement your workouts by serving as a transition that helps you to feel
more prepared to take on the demands of your training session.
The sequences are divided into two major categories: warm-ups that involve
holding a small weight plate or medicine ball and bodyweight sequences using
no equipment. Each is designed to address the entire body and involve a variety
of movement patterns, and which warm-up sequences you do is up to your
discretion and equipment availability. Don’t always repeat the same one or two
sequences. Every one to three workouts, change which sequence you use to
make your training more diverse and interesting.
Weight Plate or Medicine Ball Warm-Ups
The following sequences use either a weight plate weighing 5 to 10 pounds (2-4
kg) or a medicine ball weighing about 4.5 to 6.5 pounds (2-3 kg). Select one of
the two sequences to begin your workout.
Weight Plate or Medicine Ball Warm-
Up 1
This sequence includes the following exercises performed back-to-back
for one set each.
1. Halo
Setup
Stand with your feet shoulder-width apart and hold the weight plate or
medicine ball behind your head.
Action and Coaching Tips
Rotate the weight plate or medicine ball around your head in a horizontal,
clockwise pattern (see figures a and b). Move your arms smoothly, in a
coordinated manner, while keeping the center of the medicine ball or
weight plate nearly level with your eyes. Perform 8 to 10 reps in one
direction, then reverse the motion and perform another 8 to 10 reps.
2. Figure Eight with Hip Rotation
Setup
Stand tall, with your feet slightly wider than shoulder-width apart. Using
both hands, hold the weight plate or medicine ball just above your right
ear, with your elbows bent a little.
Action and Coaching Tips
Move the weight plate or medicine ball diagonally across your body,
toward your left knee, by shifting most of your weight onto your left leg
and rotating your torso to the left side while raising your left heel off the
ground (see figure a). Without stopping the motion, move the plate or ball
up to just above your right ear (see figure b). Repeat on the other side by
moving the plate or ball diagonally toward your right knee while shifting
most of your weight onto your right leg and rotating your torso to the right
side as you raise your left heel off the ground. Again, without stopping
motion, move the plate or ball up to just above your right ear. That’s one
rep! Continue moving dynamically through this action until you’ve
performed 10 to 12 reps of full figure eights.
As the name implies, this exercise involves moving the medicine ball
through a figure eight pattern. The cross portion of the figure eight is
made in the middle of this exercise, between rotating and shifting your
weight from right to left. Do not pause at any time during this exercise;
move fast and with control. Move smoothly, with good rhythm and timing
in your arm movements and while shifting your weight. Be sure to rotate
your hips and shoulders together at the same rate while looking straight
ahead.
3. Reverse Lunge with Twist
Setup
Stand with your feet hip-width apart and hold the weight plate or medicine
ball at your chest (see figure a).
Action and Coaching Tips
Step backward with your left foot and drop your body so that your knee
lightly touches the floor or is right above the floor as you rotate your torso
to the right (see figure b). Reverse the movement by coming out of the
lunge and bringing your left foot forward so that you are back to the
starting position, your torso facing forward. Do the same movement with
the other leg while turning to the other side. Continue to alternate sides;
perform 6 to 8 reps on each side.
Do this exercise smoothly and with a consistent rhythm, coordinating
your upper body and lower body in the lifting and lowering phases of
each repetition. Keep your head facing forward throughout; in other
words, your shoulders rotate, but your head does not. This technique
keeps you from getting dizzy and helps maintain range of motion in your
neck.
4. Around the World
Setup
Stand in a wide stance, with your feet about 12 inches (about 30 cm)
wider than your shoulders. Hold the weight plate or medicine ball directly
above your head, with your elbows slightly bent (see figure a).
Action and Coaching Tips
Keeping your elbows bent, use your entire body to make the biggest
circles (more like horizontal ovals) that you can make (see figures b and
c). Be sure to bend your knees at the bottom aspects of the movement
and shift your weight to the same side the ball is on. Also, reach high at
the top parts of this exercise. Perform 6 to 8 reps in one direction, then
reverse the motion and perform another 6 to 8 reps.
Weight Plate or Medicine Ball Warm-
Up 2
This sequence includes the following exercises performed back-to-back
for one set each.
1. Rotation
Setup
Stand tall while holding the weight plate or medicine ball at chest height.
Your feet should be slightly wider than shoulder-width apart (see figure
a).
Action and Coaching Tips
Rotate your torso to the right side while raising your left heel off the
ground and rotating on the ball of your foot as you turn (see figure b).
Rotate your hips and shoulders together, at the same rate, while looking
straight ahead. Quickly reverse the motion and repeat on the other side.
Do not pause at any time during this exercise; move fast while using
deliberate control. Continue moving dynamically until you’ve performed
15 to 20 reps on each side. Your nonrotating foot should point nearly
straight ahead on each rep.
2. Lateral Ribbon Lunge
Setup
Stand with your feet positioned about 3 feet (about 1 m) apart. Keeping
your left leg straight and both feet flat on the floor, shift your weight onto
your right leg while slightly bending your right knee and sitting back at
your hips (see figure a). Hold the weight plate or medicine ball in front of
your right shin.
Action and Coaching Tips
Push your left foot into the ground. Move your right foot toward the
midline of your body and place it down so your feet are now hip-width
apart. As you step in, simultaneously swing the plate or ball in a circular
motion to the left. Continue swinging the plate or ball until it is overhead
(see figure b). Repeat by stepping out laterally with your left leg as you
swing the plate or ball out to your left shin, then reverse the motion, once
again finishing with the plate or ball overhead. Continue to alternate
sides; perform 6 to 8 reps on each side.
This exercise gets its name because it involves moving the plate or
ball in a ribbon-shaped pattern, with the round portion of the loop
occurring as you swing the plate or ball overhead; the X of the ribbon
occurs each time you swing the plate or ball across your torso, and each
end of the ribbon stops at the bottom of each lunge.
Move smoothly with good rhythm and timing in your arm movement
and stepping. Do not allow your back to round out at the bottom of each
lunge, and keep your feet flat on the floor throughout.
3. Overhead Side Lean
Setup
With your feet roughly hip-width apart, hold the weight plate or medicine
ball directly above your head, with your elbows slightly bent (see figure
a).
Action and Coaching Tips
While keeping the weight plate or medicine ball directly above your head,
lean your body laterally to one side and shift your hips to the opposite
side until you feel a mild stretch (see figure b). Reverse the motion and
repeat, leaning your torso and hips to the opposite direction. Perform 10
to 12 reps per side, alternating sides on each rep.
4. Swing
Setup
With your feet roughly hip-width apart, hold a weight plate or medicine
ball with both hands, your arms straight and in front of your body (see
figure a).
Action and Coaching Tips
Hinge forward at your hips, keeping your knees bent at roughly a 15-to
20-degree angle. Drive the weight plate or medicine ball between your
legs, as if hiking a football (see figure b). Once your forearms contact
your thighs, quickly reverse the motion by simultaneously driving your
hips forward and swinging the weight plate or medicine ball upward.
Finish with the plate or ball at eye level or above your head (if it’s not
uncomfortable for your shoulders). Reverse the motion to complete one
rep. Move dynamically, without pausing at any point. Do 12 to 14 reps.
Do this exercise smoothly and with a consistent rhythm, coordinating
your upper body and lower body in the lifting and lowering phases of
each repetition. Do not allow your back to round out at the bottom of each
rep.
Bodyweight Warm-Ups
As the name implies, these don’t involve any additional equipment, except a mat
if you want one for the exercises performed on the floor. Select one of the three
sequences to begin your workout.
Bodyweight Warm-Up 1
This sequence includes the following exercises performed back-to-back
for one set each.
1. Arm Circles
Setup
Stand tall, with your arms reaching out and your feet hip-width apart (see
figure a).
Action and Coaching Tips
Keeping your arms straight, swing your arms dynamically toward the
back and then up and around to make circles in a smooth and rhythmic
action (see figures a and b). Although your arms are straight, do not lock
your elbows. Make the biggest circles you can without any discomfort.
Perform 10 to 12 backward rotations and 10 to 12 forward rotations.
2. Hip Circles
Setup
Stand with your feet shoulder-width apart, your feet pointed straight
ahead, and your hands on your hips.
Action and Coaching Tips
Keeping your legs straight, rotate your hips, making the biggest
horizontal circles you can make without discomfort (see figures a and b).
Perform 6 to 8 reps clockwise and another 6 to 8 reps as you move
counterclockwise.
3. In-Place High Kicks
Setup
Stand tall, with your feet hip-width apart and your arms at your sides (see
figure a).
Action and Coaching Tips
Kick your right leg up toward the sky, keeping your knee slightly bent (see
figure b). Simultaneously, reach your left arm out in front of you at
shoulder level. Quickly lower your right leg back down to the floor, then
kick your left leg up toward the sky, keeping your knee slightly bent.
Simultaneously, reach your right arm out in front of you at shoulder level.
Then, lower your left leg back down to the floor. Continue alternating legs
and using the opposite arm with each kick. Keep your torso upright and
your ankle flexed throughout. Perform 4 to 6 reps on each leg.
4. Zombie Squat with Reach-Through
Setup
Stand with your feet slightly farther than shoulder-width apart and your
toes pointed outward. Reach your arms through your legs, keeping your
knees slightly bent (see figure a).
Action and Coaching Tips
As you bring your torso upright, simultaneously bend your hips and drop
them into a squat (see figure b). Keep your heels flat on the floor and do
not allow your knees to drop toward the midline as you squat. Finish with
your arms outstretched in front of you at shoulder level. Reverse to return
to the starting position. Perform 6 to 8 reps. Squat as deep as you can on
each rep.
For a more advanced variation, perform the exercise in the same
manner but place your arms overhead, in line with your torso, each time
you drop into the squat.
5. Seal Jack
Setup
Stand with your feet together and your arms extended in front of you at
shoulder level, your hands together (see figure a).
Action and Coaching Tips
As you open your arms horizontally to the side, jump up just enough to
spread your feet wide (see figure b). Without pausing, quickly reverse the
movement. Do the exercise smoothly, opening and closing your legs and
arms simultaneously. Be as light on your feet as possible, minimizing the
time that your feet are in contact with the ground. Perform 20 to 25 reps.
Bodyweight Warm-Up 2
This sequence includes the following exercises performed back-to-back
for one set each.
1. Arm Crossover
Setup
Lie on your left side, with your knees and hips bent a little more than 90
degrees. Straighten your right arm, palm facing down (see figure a).
Action and Coaching Tips
While keeping your bottom arm and both legs in position, rotate your
torso to the right as far as you can (without forcing anything) until your
right hand and upper back are flat on the floor (see figure b). Hold for one
or two seconds, then return to the starting position. Perform 6 to 8 reps
on each side. Do all reps on one side before switching sides.
If you’re unable to get close to touching the other side of the floor
when you’re rotating, perform this exercise with a small medicine ball or
rolled towel between your knees to allow for a greater range of motion.
2. Yoga Lunge to Same-Side Torso
Rotation and Hamstring Stretch
Combo
Setup
Begin in a push-up position, with your wrists underneath your shoulders
and your feet hip-width apart. Bring your left foot up so that it’s flat on the
floor just outside of your left hand. Form a nearly straight line with your
torso and right leg (see figure a).
Action and Coaching Tips
While keeping your torso in a fairly straight line with your back leg, rotate
your torso to the left as you reach your left arm toward the ceiling (see
figure b). Reverse the action and place your left hand back down, but
now put it on the floor, just outside of your left foot (see figure c). Then,
simultaneously shift your weight backward as you try to straighten your
left leg while flexing your left ankle toward you (see figure d). Reverse the
action and place your left hand back down on the floor to the inside of
your left foot. Repeat this sequence for 4 to 6 reps on the same side
before switching sides by stepping your right foot up so it’s just outside of
your right hand.
Do not pause for more than a second at any point; maintain a constant
flow. If you’re unable to place your foot flat next to your hand when you
step forward, you can make the exercise easier by elevating your hands
on a platform (e.g., an aerobic step).
3. Prisoner Squat with Hip Rotation
Setup
Stand tall, with your feet slightly more than shoulder-width apart and your
toes turned out about 10 degrees. Interlace your fingers behind your
head, with your elbows pointed out to the sides.
Action and Coaching Tips
Squat by bending your knees and sitting back at your hips (see figure a).
Go down so that your thighs are almost parallel to the floor. Don’t allow
your lower back to round out. As you squat down, your knees should
track in the same direction as your toes. Do not allow your heels to come
off the ground or your knees to come together toward the midline of your
body. Reverse the action by extending at your legs and hips, and as you
rise, simultaneously rotate your torso to one side while allowing your
other foot to rotate freely by elevating your heel and turning on the ball of
your foot (see figure b). Rotate your hips and shoulder simultaneously,
moving them at the same rate. Return to the starting position and repeat
the same motion by squatting back down, then rotating to the other side
at the top. Perform 5 to 7 reps on each side, which is 10 to 14 total
squats.
4. Lateral Lunge with Zombie Arm Reach
and Air Row
Setup
Stand with your feet hip-width apart and your arms pulled in to the sides
of your body with palms facing toward the front (see figure a).
Action and Coaching Tips
Step to one side and lower into a side lunge while keeping your trailing
leg straight and both of your feet flat. As you step, stretch your arms to
the front at shoulder height (see figure b). Reverse the motion by
stepping back to the middle as you pull your arms back to your sides.
Repeat on the other side. Continue to alternate sides while maintaining
good rhythm and timing, both when stepping and when reversing the
action; the movement should not look choppy. Perform 4 to 6 reps on
each side.
5. Jumping Jack
Setup
Stand with your feet hip-width apart and your hands at your sides (see
figure a).
Action and Coaching Tips
As you raise your arms above your head, jump up just enough to spread
your feet wide (see figure b). Without pausing, quickly reverse the
movement. Do the exercise smoothly, moving your legs and arms
simultaneously when opening or closing. Be as light on your feet as
possible and minimize the time that your feet are in contact with the
ground. Perform 20 to 25 reps.
Bodyweight Warm-Up 3
This sequence includes the following exercises performed back-to-back
for one set each.
1. Dynamic Pigeon
Setup
This is a dynamic (more active) version of a yoga position known as
pigeon pose. Get on all fours, with your hands underneath your shoulders
and your knees under your hips.
Action and Coaching Tips
Extend your right leg straight at a 45-degree angle across your left leg
(see figures a and b). Shift your hips backward as you drive your right leg
back at a 45-degree angle as far as you can without lifting your hands off
the floor. As you shift your hips backward, allow your arms to extend fully
but keep your hands on the floor. Reverse the motion, bringing your right
knee back down underneath your right hip. After bringing the right knee
back, extend your left leg behind you at a 45-degree angle to perform the
same action. Alternate legs while keeping your shoulders parallel to the
floor throughout. Do each rep smoothly, with control, without pausing at
any time. Perform 6 to 8 reps with each leg.
2. Downward Dog to Yoga Lunge and
Opposite-Side Torso Rotation Combo
Setup
Begin in a push-up position, with your wrists underneath your shoulders
and your feet positioned roughly 6 inches (15 cm) farther to each side
than shoulder-width apart.
Action and Coaching Tips
Perform the downward dog portion of this drill by shifting your weight
backward while raising your hips toward the sky and dropping your heels
downward (see figure a). Then, reverse the action while stepping forward
on your right foot, keeping it flat on the ground just outside of your right
arm so that your torso now forms a straight line with your left leg (see
figure b). Rotate your torso to the left as you reach your left arm toward
the ceiling (see figure c). Reverse the motion and place your left hand
back down on the floor, just underneath your left shoulder. Then, shift
your hips backward again into the downward position. As you reverse the
motion this time, step forward on your left foot, keeping it flat on the
ground just outside your left arm so that your torso now forms a straight
line with your left leg. Now, rotate your torso to the right as you reach
your right arm toward the ceiling. Reverse the motion and place your right
hand back down on the floor, just underneath your right shoulder. That’s
one rep! Perform 3 to 5 total reps, alternating legs each one each step.
Do not pause for more than a second at any point; maintain a constant
flow.
If you’re unable to place your foot flat next to your hand when you step
forward, you can make the exercise easier by elevating your hands on a
platform (e.g., aerobic step).
3. Reverse Lunge with Overhead Reach
Setup
Stand tall, with your feet together and arms out to the front with palms
down (see figure a).
Action and Coaching Tips
Step backward with one leg, dropping into a lunge position while reaching
both arms overhead and leaning backward a little (see figure b). Return
to the standing position with your feet together and repeat by stepping
back with the other leg. Repeat for 4 to 6 reps per side, alternating legs
on each rep.
4. Rotational Arm Swing
Setup
Stand tall, with your feet hip-width apart, and reach your arms straight out
in front of your shoulders, palms facing in (see figure a).
Action and Coaching Tips
Quickly rotate your torso to the left side, driving both your left hip and
your left arm behind you while allowing your right foot to rotate freely by
elevating your heel and turning on the ball of your foot. Rotate your hips
and shoulder, moving them at the same rate (see figure b). Return to the
starting position and repeat the same motion to the other side. Make your
motions fast and dynamic. Perform 6 to 8 reps on each side.
5. In-Place High-Knee Skip
Setup
Stand tall, with your feet hip-width apart and your elbows bent roughly 90
degrees.
Action and Coaching Tips
Lift your left knee to a point just above your hip while also lifting your right
arm and moving your left arm back (see figures a and b). Quickly reverse
your arm positions as you drive your left leg down to the ground and
elevate your right knee. Much like jumping rope, skipping requires a
double foot strike pattern, or right-right hops, followed by left-left hops.
Unlike running in place, to skip in place, you must coordinate your arm
pumping with your double foot strikes. Perform 20 to 25 reps per leg,
keeping your torso upright throughout.
Once you’ve become proficient at using each warm-up sequence in this
chapter, you can mix and match the exercises to develop your own personalized
warm-ups that best fit you. Just be sure to keep your warm-ups short and not
fatiguing, Again, it’s supposed to be a warm-up, not a workout.
The following three chapters describe how to perform a variety of exercises
utilized in the workout programs later in this book for building muscle,
improving function and performance, fat loss, and general fitness and health. No
matter which workout program from chapters 10-14 you choose, the warm-ups
you’ve learned in this chapter will help you get ready for action!
6
Upper-Body Exercises
Setup
Place your hands on the floor just farther than shoulder-width apart, with
your elbows straight. Turn your hands outward so that your fingers point
at roughly 45 degrees (see figure a).
Action and Coaching Tips
Lower your body to the floor while keeping your elbows directly above
your wrists (see figure b). Once your elbows are almost at a 90-degree
angle, reverse the motion by pushing your body up so that your elbows
are straight again. At the top of each push-up, do not finish with your
shoulder blades pinched together; instead, protract (push apart) your
shoulder blades while keeping your body in a straight line.
WHY IT’S BETTER
At the bottom of each push-up, position your arms at a 45-degree angle
to your torso instead of at a 90-degree angle. From an overhead view,
your arms will form the shape of an arrow instead of a T with your torso.
The T position makes the exercise easier and therefore creates a lesser
effective training stimulus because it requires less muscle activation (as
measured by EMG) in the pecs and the triceps. Plus, in the T position,
shoulder horizontal abduction flexibility is limited, so you’re not making
the most of the range of motion you can train through (3).
Benefits
Maximize your range of motion
Better involvement of the chest and triceps muscles
Barbell Bent-Over Row
Setup
Stand with your feet roughly hip-width apart. Hold a barbell with an
underhand grip and keep your hands just outside shoulder-width apart.
You can also perform bent-over rows with an overhand grip, which many
people find to be a weaker gripping option. Bend over at your hips,
keeping your back straight so that your torso is roughly parallel to the
floor (see figure a). Keep your knees bent 15 to 20 degrees.
Action and Coaching Tips
Row the bar into your body, just above your belly button (see figure b).
Pause for one second and pinch your shoulder blades together at the
top. Do not allow the fronts of your shoulders to round forward at the top
of each repetition. Slowly lower the bar to complete the rep. Do not allow
your back to round out at any time.
7
Lower-Body Exercises
Setup
Lie on the floor on your right side with your elbow directly underneath
your right shoulder, your right leg straight, and your left leg bent 90
degrees. Rest your left knee and calf on top of a bench or plyo box that’s
roughly 17 to 20 inches high (43-50 cm) while your right leg is
underneath the box platform (see figure a). You’ll want to place a rolled-
up towel or mat underneath your left leg and right elbow for comfort.
Action and Coaching Tips
Keeping your right leg straight and your body in a straight line from your
left knee to your hips to your shoulders, press your left leg into the top of
the platform as you elevate your right hip off the ground and
simultaneously lift your right leg up to squeeze the inside of your right
thigh against the inside of your left thigh (see figure b). Pause for one or
two seconds at the top before reversing the action and lowering your right
leg and hip back down to the floor to complete one rep. Do all reps on the
same side before switching sides and performing this exercise with your
right leg on top of the platform.
Core training is always a hot topic. There are hundreds of different exercises to
choose from, and it can be difficult to know which ones give you the best value.
In this chapter, we’ll clarify the confusion by showing you a variety of
scientifically supported exercises that help you maximize your training time.
Let’s kick things off in the next two sections by first covering some of the
popular beliefs about core training that even advanced trainers and coaches think
are true. From there, we’ll finish this chapter by showing how to perform a
variety exercises for the core.
Setup
Place your left forearm on the floor with your elbow directly underneath
your shoulder. Place your right foot in front of your left foot, keeping your
hips and knees off the ground and your body in a straight line. Use a pad
or a rolled towel underneath your elbow for comfort if necessary. Hold a
dumbbell with your top hand, keeping your elbow at your side bent at 90-
degrees so the dumbbell is in front of your belly (see figure a).
Action and Coaching Tips
While maintaining the side plank position and keeping your elbow bent at
90 degrees, activate the external shoulder rotators by elevating the
dumbbell toward the ceiling as far as possible without raising your elbow
off your side (see figure b). Slowly reverse the motion to complete one
rep.
Setup
Lie on your back on the floor, with your knees bent, your hips flexed more
than 90 degrees, and your arms outstretched above your torso just below
shoulder level (see figure a). In each hand, hold the handle of a
resistance band that’s attached about 12 inches (about 30 cm) off the
floor to a stable structure or inside a doorjamb behind you.
Action and Coaching Tips
Maintaining tension against the band with your arms, slowly lower your
legs toward the floor (see figure b). Keep your knees bent and do not
allow your lower back to come off the floor. Once your heels lightly touch
the floor, reverse the motion and bring your knees back above your hips.
To make this exercise more challenging, simply extend your legs
farther as you lower them toward the floor—the farther you straighten
your legs, the harder the exercise; the closer your heels are to your hips,
the easier the exercise.
Setup
Kneel on the floor on a 22-to 26-inch (55-65 cm) stability ball, with your
knees hip-width apart, your arms straight, and your palms shoulder-width
apart (see figure a).
Action and Coaching Tips
Drive the ball away from you by reaching your arms overhead as if diving
into a pool (see figure b). Roll the ball out as far as you can without
allowing your head or lower back to sag toward the floor. Once you’ve
gone as far as you can, or your arms are completely overhead in a
straight line with your torso, reverse the motion by driving your arms
downward into the ball and pull it back to the starting position without
allowing your hips to flex.
To make this exercise more difficult, use a smaller ball. Use a larger
ball to make this exercise easier.
Setup
Begin in a push-up position, with your hands directly underneath your
shoulders and your feet and shins hip-width apart on top of a 22-to 26-
inch (55-65 cm) stability ball (see figure a).
Action and Coaching Tips
Use your abs to raise your hips toward the sky while keeping your legs
almost straight. Raise your hips until just before they reach above your
shoulders (see figure b). Slowly lower to the starting position with your
body straight. Do not allow your hips or head to sag toward the floor as
you extend your hips back into the starting position.
To make the exercise easier, start with the ball closer to your belly
button.
Setup
Hold yourself in a push-up position with your hands directly underneath
your shoulders and your feet and shins resting on top of a 22-to 26-inch
(55-65 cm) stability ball (see figure a). Keep your legs hip-width apart.
Action and Coaching Tips
Pull your knees in to your chest (see figure b). Reverse the motion and
repeat, performing the exercise smoothly with deliberate control. Do not
allow your head or lower back to sag toward the floor.
Weight Plate Around the World
Setup
Stand tall, with your feet about six-inches more than shoulder-width. Hold
a weight plate weighing 2.5 to 25 pounds (1-12 kg) in both hands above
your head (see figure a). Extend your arms and bend your elbows a little.
Action and Coaching Tips
While keeping your arms extended and elbows slightly bent, use your
entire body to make the biggest circles (more like horizontal ovals) that
you can make around your body (see figures b and c). Move from the
outside of your body, to just above the floor, to outside your body, to
above your head to complete one rep. As you make circles, bend your
knees and hips at the bottom aspects of the movement and shift your
weight to the same side the plate is on while you reach your arms out
and way from you as far as possible while maintaining a neutral spine.
Also, reach high to the sky at the top aspects of this exercise. Perform all
reps in the same direction before reversing the circular motion and
repeating the exercise in the opposite direction.
Do this exercise fast, but smoothly and with a consistent rhythm,
coordinating your upper body and lower body during both the lifting and
the lowering phase of each repetition.
Dumbbell Plank Row
Setup
Begin in a push-up position with each of your hands gripping a dumbbell
placed on the floor (see figure a). Your feet are shoulder-width apart and
your wrists directly below your shoulders. To ensure that the dumbbells
do not roll, place your hands directly underneath your shoulders.
Action and Coaching Tips
From the push-up position, pick up the dumbbell in your left hand and
row it into your body (see figure b). Slowly lower it to the floor and repeat
the action with your right hand. Continue to alternate hands.
One-Arm Plank
Setup
Begin in a push-up position, with your hands shoulder-width apart and
your feet a few inches farther than shoulder-width apart (see figure a).
Action and Coaching Tips
Lift one arm off the ground without allowing your shoulders or hips to
rotate or your head or belly to sag toward the floor (see figure b). Pause
for several seconds before switching hands. To make this exercise more
difficult, you can perform it from your elbows; if you do so, place a pad,
pillow, or folded towel under your elbow for protection. You can also
increase the challenge of both the straight-arm and elbow-supported
version of this exercise by extending your free arm out to your side so
your arm is parallel with the floor.
Arm Walkout
Setup
Kneel, keeping your hands flat on the floor just above your shoulders and
your arms straight under your shoulders (see figure a). Your torso should
form a nearly straight line from your head to your knees. You may also
need to place a pad, pillow, or folded towel under your knees for comfort.
Action and Coaching Tips
Walk your arms out in front of you as far as possible without feeling
discomfort in your lower back and while keeping your body in a straight
line (see figure b); do not allow your hips or head to sag toward the floor.
Squeeze your glutes tightly each time that you walk your hands out to the
long position. Reverse the motion, walking your hands back so that they
end up just in front of your shoulders.
Medicine Ball Arm Walkout
Setup
Kneel, putting your hands on the top of a rubber or sand-filled 2 kg or 4.4
lb medicine ball that is on the ground just above your shoulders, and
keep your arms straight (see figure a). Your torso should form a nearly
straight line from your head to your knees. You may also need to place a
pad, pillow, or folded towel under your knees for comfort.
Action and Coaching Tips
Roll the ball out in front of you by walking with your arms, hand-over-
hand, as far as you can without feeling discomfort in your lower back and
while keeping your body in a straight line (see figure b); do not allow your
hips or head to sag toward the floor. Squeeze your glutes tightly each
time that you walk your hands out to the long position. Reverse the
motion, rolling the ball back toward you by walking your hands back so
that they end up just in front of your shoulders.
If using a rubber medicine ball (the kind found at most gyms), choose
one that is fully inflated and large enough—at least 8 pounds (3.5 kg)—to
accommodate both of your hands. If using a sand-filled ball, you can
make the exercise harder by using a heavier ball.
Off-Bench Side Lean Hold
Setup
Sit in the center of a weight bench with one leg on each side. Turn your
body to the right so your torso is now in-line with the bench. With your
knee bent to roughly 90-degrees, lean slightly over to your right side
while hooking your right heel and left toes underneath the padded part
the bench (see figure a). Your left leg will be your top leg.
Action and Coaching Tips
Once both your feet are securely and comfortably hooked underneath the
padded platform of the bench, lower your torso as far as you can without
resting the weight of your torso on the bench. Once you’ve gone as low
as you’re able to go while keeping your spine straight, hold this position
(see figure b). Then perform the same action on the other side by turning
your torso to the left—your right leg will be your top leg—while hooking
your right toes and left heel underneath the padded platform of the
bench.
Plank March with Resistance Band Mini
Loop
Setup
Begin in a push-up position, with a mini band around your feet, your legs
hip-width apart, and your wrists directly underneath your shoulders (see
figure a).
Action and Coaching Tips
Keeping your body in a nearly straight line and your ankles flexed by
pulling your toes toward your nose, flex one hip and bring your knee
toward your head until your hip is bent a little more than 90 degrees
without allowing your toes to touch the floor (see figure b). Reverse the
motion by a placing your foot back to the start position, then repeat the
same motion on the other leg.
Cross-Body Plank
Setup
Begin in a push-up position, your wrists underneath your shoulders and
your feet shoulder-width apart (see figure a).
Action and Coaching Tips
Without allowing your head or hips to sag, simultaneously raise your right
foot and left hand off the ground. Bring your right knee to your left elbow
while keeping your left hand in contact with your chin (see figure b).
Pause for two or three seconds, then reverse this motion on the opposite
side, touching your left knee to your right elbow. Do not allow your hips or
shoulders to rotate at any time.
Shoulder Tap Plank
Setup
Begin in a push-up position. Keep your wrists underneath your shoulders
and your feet shoulder-width apart (see figure a).
Action and Coaching Tips
Without allowing your head or hips to sag, raise your left hand off the
ground and touch your right shoulder. Pause for one or two seconds,
then reverse this motion on the opposite side, touching your right hand to
your left shoulder. Do not allow your hips or shoulders to rotate.
Fast-Hands Plank
Setup
Begin in a push-up position, with your hands a few inches outside
shoulder-width apart and your feet a few inches farther than shoulder-
width apart (see figure a).
Action and Coaching Tips
Without allowing your shoulders or hips to rotate or your head or belly to
sag toward the floor, as fast as you can, lift one hand off the ground and
tap the top of your opposite hand (see figure b). Then, place that hand
back on the ground and repeat the action with the other hand. Perform
each rep as fast as possible but with control.
9
Conditioning Exercises
The conditioning exercises featured in this chapter increase your endurance and
help you get into great shape. They complement your strength training and are
utilized in the workout programming chapters later in this book to finish the
resistance training portion of the workouts. These conditioning exercises and
complexes provide a metabolically demanding challenge to your workouts that’ll
have your heart pounding and muscles burning.
Setup
Place a heavy weight plate—try 35 to 45 pounds (about 15-20 kg)—on
top of a towel so that it glides or on a turf surface. For an additional
challenge, you can also place a set of dumbbells (25-35 pounds or 11-15
kg) inside the weight plate. Get into push-up position, with your hands on
top of the weight plate.
Action and Coaching Tips
Drive with your legs by bringing your knees up toward your chest, first
one knee (see figure a) and then the other (see figure b). Push the plate
quickly across the floor for 20 to 25 yards (18-23 m) up and back, for a
total of 40 to 50 yards (37-46 m). Be sure to take long strides and keep
your hips no higher than your shoulders throughout.
Dumbbell Farmer’s Walk Complex
A farmer’s walk complex consists of a series of dumbbell exercises
interspersed with several sets of dumbbell (farmer’s) carries. The
exercises in this complex are performed back-to-back (circuit style)
without rest until all exercises in each complex have been completed.
To begin, use a heavier set of dumbbells for the farmer’s portions and
a lighter set for the other exercises. The lighter set of dumbbells should
be roughly 35 to 40 percent of the weight used for the heavier set. For
example, if your heavier set is 80 pounds (about 35 kg) each, then your
lighter set should be around 30 pounds (13 kg) each.
To set up for this complex, designate two ends of a room about 20 to
25 yards (18-23 m) apart. Place both pairs of dumbbells at one end of the
room. If you don’t have much free space in your weight room, just bring
the dumbbells into the group fitness room or go outside if the weather is
suitable. Perform all the following exercises back-to-back for the reps
indicated to complete one round of this complex.
6. Break-Dancer Push-Up
Setup
Begin in a push-up position, with your hands and feet shoulder-width
apart (see figure a).
Action and Coaching Tips
Perform a push-up; at the top, rotate your entire body toward your left
side, driving your right knee to your left elbow while keeping your left
hand at your chin (see figures b and c). Reverse this motion to perform
another push-up and repeat this action on the opposite side, touching
your left knee to your right elbow. Be sure to rotate your hips and
shoulders together at the same rate, and do not allow your head and hips
to sag toward the floor. Perform 10 to 16 reps total.
7. Dumbbell Farmer’s Walk
As described previously, stand at one end of the room and hold two
heavy dumbbells in each hand, with your palms facing your body by your
hips (or at your shoulders). Walk to the other end of the room, then return
to your starting point, completing one full lap, covering 40 to 50 total
yards (37-46 m). Take normal strides, moving as fast as you can without
losing control and maintain a tall, upright posture.
8. Deadlift Jump
Setup
Stand with your feet roughly shoulder-width apart and with your arms at
your thighs.
Action and Coaching Tips
With your feet roughly shoulder-width apart, hinge at your hips and bend
forward toward the floor (see figure a). Keep your back straight and your
knees bent at a 15-to 20-degree angle. Let your arms hang in front of
your body, keeping your elbows slightly bent. Jump straight up by
simultaneously extending your hips and knees (see figure b). Land as
lightly and quietly as possible, thus returning to the starting position. Do
not allow your back to round out at the bottom of each repetition.
Each time you set up for the next jump, keep your knees in the same
line as your toes; your knees should not come toward one another at any
time. Jump as high as you can on each repetition. Perform 10 to 14 reps.
Unilateral Farmer’s Walk Complex
This complex is performed in the same way as the previous dumbbell
farmer’s walk complex, except that here, you do two laps of each
farmer’s walk: one lap carrying a dumbbell in your right hand and one
more lap carrying it in your left hand.
To perform this complex, use a heavier dumbbell for the farmer’s-walk
portions and a lighter dumbbell for the other exercises. The lighter
dumbbell should be roughly 35 to 40 percent of the weight used for the
heavier dumbbell. For example, if your heavier dumbbell is 80 pounds
(about 35 kg), then your lighter dumbbell should be around 30 pounds
(13 kg).
To set up for this complex, designate two ends of a room about 20 to
25 yards (18-23 m) apart. Place both dumbbells at one end of the room.
If you don’t have much free space in your weight room, just bring the
dumbbells into the group fitness room or go outside if the weather is
suitable. Perform all the following exercises back-to-back for the reps
indicated to complete one round of this complex.
5. One-Arm Plank
Setup
Begin in a push-up position, with your hands shoulder-width apart and
your feet a few inches farther than shoulder-width apart (see figure a).
Action and Coaching Tips
Lift one arm off the ground without allowing your shoulders or hips to
rotate or your head or belly to sag toward the floor (see figure b). Pause
for several seconds before switching hands. To make this exercise more
difficult, you can perform it from your elbows; if you do so, place a pad,
pillow, or folded towel under your elbow for protection. You can also
increase the challenge of both the straight-arm and elbow-supported
version of this exercise by extending your free arm out to your side so
your arm is parallel with the floor. Hold for 12 to 20 seconds on each side.
6. One-Arm Dumbbell Farmer’s Walk
As described previously, stand at one end of the room and hold a heavy
dumbbell on the left side of your body, with your palm facing your body by
your hip (or at your shoulder). Walk to the other end of the room, then
return to your starting point and complete one full lap, covering 40 to 50
total yards (37-46 m). Switch hands and do another lap. Take normal
strides and move as fast as you can without losing control. Maintain a
tall, upright posture as you carry the weight.
1. Fast-Hands Plank
Setup
Begin in a push-up position, with your hands a few inches outside
shoulder-width apart and your feet a few inches farther than shoulder-
width apart (see figure a).
Action and Coaching Tips
Without allowing your shoulders or hips to rotate or your head or belly to
sag toward the floor, as fast as you can, lift one hand off the ground and
tap the top of your opposite hand (see figure b). Then, place that hand
back on the ground and repeat the action with the other hand. Perform
each rep as fast as possible but with control in 30 seconds.
2. Gorilla Burpee
Setup
With your feet slightly farther than shoulder-width apart, hold your arms
straight in front of your body (see figure a).
Action and Coaching Tips
Bend your knees and hinge forward at your hips so that your torso leans
forward. Place your hands on the ground, with your wrists directly below
your shoulders (see figure b), and jump backward to move into a push-up
position (see figure c). Make sure that your body forms a straight line and
that you do not allow your hips to sag toward the floor in the push-up
position. Jump back up so your feet are outside your hands (see figure
d), then return to a tall standing position to complete the rep (see figure
e).
3. Squat Jump with Arm Drive
Setup
Stand with your feet roughly shoulder-width apart.
Action and Coaching Tips
Squat by bending at your knees and hips so that your thighs are just
above parallel to the ground (see figure a). Make sure to keep your knees
in the same line as your toes; your knees should not come toward one
another at any time. Reach your arms just behind your hips, keeping your
elbows slightly bent. Jump straight up by simultaneously extending your
legs and swinging your arms above you (see figure b). Land as lightly
and quietly as possible, thus returning to the starting position. Jump as
high as you can on each repetition. Perform as many reps as possible
but with control in 30 seconds.
4. Seal Jack
Setup
Stand with your feet together and your arms extended in front of you at
shoulder level, your hands together (see figure a).
Action and Coaching Tips
As you open your arms horizontally to the side, jump up just enough to
spread your feet wide (see figure b). Without pausing, quickly reverse the
movement. Do the exercise smoothly, opening and closing your legs and
arms simultaneously. Be as light on your feet as possible. Minimize the
time that your feet are in contact with the ground. Perform each rep as
fast as possible but with control.
Bodyweight and Resistance Band
Complex
This complex involves using a resistance band that’s attached at roughly
shoulder height to a stable structure or inside a doorjamb (many
resistance bands come with an attachment for this). Perform the following
exercises back-to-back, fast but with control, to complete one round of
this complex.
Part III
Programming
10
General Beginner Programs
This chapter provides beginner workout programs for those who are just starting
out or for those who haven’t done any regular strength training in a while. Once
you’ve been through these beginner workouts or if you’ve been regularly
performing moderate levels of strength training, you can start with using the
fitness programs in chapter 11. Do those exercises for at least six to eight weeks
before trying any of the programs found in chapters 12 to 14.
Once you’ve finished both phases of the beginner programs that follow,
you’re ready to move on to the Fitness Programs chapter for at least six to eight
weeks before trying any of the other programs in part III.
You’ll perform the beginner program at least twice per week but no more
than four times per week until you’ve completed all the workouts in each phase.
The sample weekly programs that could be created if you’re training two, three,
or even four times a week as shown in tables 10.4 through 10.6.
Table 10.5 Sample Beginner Gym-Based Training Setup:
Three Times per Week
Week 1 Week 2
Monday: Phase 1, workout 1 Monday: Phase 1, workout 3
Tuesday: Rest Tuesday: Rest
Wednesday: Phase 2, program B, workout 1 Wednesday: Phase 2, program A, workout 3
Thursday: Rest Thursday: Rest
Friday: Phase 1, workout 2 Friday: Phase 1, workout 4
Saturday: Rest Saturday: Rest
Sunday: Rest Sunday: Rest
Week 3 Week 4*
Monday: Phase 2, program A, workout 1 Monday: Phase 2, program B, workout 2
Tuesday: Rest Tuesday: Rest
Wednesday: Phase 2, program B, workout 1 Wednesday: Phase 2, program A, workout 3
Thursday: Rest Thursday: Rest
Friday: Phase 2, program A, workout 2 Friday: Phase 2, program B, workout 3
Saturday: Rest Saturday: Rest
Sunday: Rest Sunday: Rest
*After you’ve competed week four, continue to the fitness programs featured in the next chapter.
11
Fitness Programs
This chapter is for those who want to improve and maintain their overall health
and fitness levels. If you’re not necessarily interested in changing your eating
habits, but you’re exercising more to manage your weight and offset all the
foods you love to eat while staying active and building a stronger body that can
get things done (i.e., improve performance), then the programs in this chapter are
for you!
The programs in this chapter use elements from the function and
performance, fat loss, and physique programs and will help you improve your
muscle, strength, and metabolism. But they do more than simply help you
improve your overall fitness level and general health. They help set the fitness
foundation to ensure that your body is ready to safely and more effectively
perform the function and performance, fat loss, and physique workouts provided
in the next three chapters. Regardless of which of those three workouts you use,
it is smartest and safest to start (for at least six weeks) with the fitness programs
in this chapter.
There are guidelines for using the programs in this chapter. Some of these
guidelines will be the same for all the program chapters featured in this book,
but others differ depending on which type of program you’re doing. Let’s look at
the key points to remember for your fitness programs:
Perform the exercises designated with a or b as paired sets, and perform
exercises with a, b, and c as trisets. Perform all reps in each set before
moving to the next set. Once all exercises within a set are complete, you
can rest a bit longer than indicated between sets (if necessary) to complete
the designated number of reps with good control. Completing one round
of the exercises in a paired or triset is considered one set.
The rep range (i.e., 10-15 reps) is next to each exercise in the workout in
the next two sections. If you’re using the same weight for each set, you
may be able to do 15 reps on the first set, 12 reps on the next set, and 10
reps on the third set due to accumulated fatigue. Or, you can reduce the
weight you’re using with each consecutive set to achieve the higher end or
given rep range on each consecutive set. Both methods are effective at
helping you to progress.
When a program indicates to take a break before beginning a new cycle,
this doesn’t mean you have to do nothing. During your days off, you can
do some low-impact activities, such as going for long walks, hikes, bike
rides, or swims. Also, yoga can be a great option for your active rest
periods. If you’re already doing yoga each week, as recommended earlier,
you can simply increase your yoga practice in your (active) rest week
from the gym. Taking 4 to 7 days to “deload” before repeating a workout
cycle can minimize the risk of overtraining and helps you continue to
make gains. It also makes you hungry to get back into the gym, which can
help you avoid getting in the habit of simply going through the motions.
Maintain strict form, without cheating by using additional movements or
momentum. Mentally focus on the working muscles in each exercise.
Do the concentric (lifting) portion of each rep at a normal tempo and
maintain control during the eccentric (lowering) portion.
Use a weight load that leaves you unable to perform any more reps than
indicated while maintaining proper control and technique.
If an exercise causes pain or discomfort beyond the sensation associated
with muscle fatigue, utilize an alternative exercise that doesn’t hurt. There
are plenty of movements in the exercise chapters of this book to choose
from.
Remember, before you begin a workout in the following programs, be
sure to perform one of the dynamic warm-up sequences in chapter 5.
Fitness Workout Programs
There are two versions of each of the eight total body fitness workouts, for a
total of 16 different workouts (see tables 11.1-11.8). The B version of each
workout consists of the same exercises, but they’re done for a different set and
rep range than the A version. On the workout days when you’re performing
fewer overall sets of the resistance exercises, you’ll finish with a conditioning
component to the workout.
A good ongoing training program should have enough consistency to allow
you to see progress while also having enough variety to prevent staleness and
boredom. This means using the same basic exercises but in different ways,
which is exactly what you’re doing when performing the exercises for different
set and rep ranges and alternating which workouts include a conditioning
finisher.
It’s important to note that how often you regularly workout each week
depends on why you’re exercising to begin with. Most people who are
exercising for general fitness and health purposes—working out is often
secondary to them—train less frequently than those who are exercising with a
focus on function and performance, physique, or fat loss. With this in mind, the
workout programs featured here are total body fitness programs that assume
you’re going to miss the next workout due to life getting in the way. These
workouts are designed to be used at least two or three times per week (preferred
over twice per week if your schedule allows) but no more than four times per
week and no more than two days in a row to maximize recovery and minimize
the risk of overtraining. If you’re dedicated to exercising more frequently than
that, you’re not a recreational exerciser who is satisfied with the types of general
fitness programs in this chapter. You are an exercise enthusiast who’s better off
either doing something like yoga, hiking, taking a long bike ride, swimming, etc.
on a few of the days you’re not doing the workout programs in this chapter. Or
you may be interested in trying the workouts in chapter 14, Physique Programs,
which gives you an option to train more frequently than four times per week.
Tables 11.9-11.11 show a few ways a weekly setup could be used with the fitness
programs for training two, three, or four times per week.
Table 11.10 Sample Gym-Based Training Setup: Three
Times per Week
Week 1 Week 2
Monday: Program 1, workout A Monday: Program 4, workout A
Tuesday: Rest Tuesday: Rest
Wednesday: Program 2, workout A Wednesday: Program 5, workout A
Thursday: Rest Thursday: Rest
Friday: Program 3, workout A Friday: Program 6, workout A
Saturday: Rest Saturday: Rest
Sunday: Rest Sunday: Rest
Week 3 Week 4
Monday: Program 7, workout A Monday: Program 2, workout B
Tuesday: Rest Tuesday: Rest
Wednesday: Program 8, workout A Wednesday: Program 3, workout B
Thursday: Rest Thursday: Rest
Week 3 Week 4
Friday: Program 1, workout B Friday: Program 4, workout B
Saturday: Rest Saturday: Rest
Sunday: Rest Sunday: Rest
Week 5 Week 6*
Monday: Program 5, workout B Monday: Program 8, workout B
Tuesday: Rest Tuesday: Rest
Wednesday: Program 6, workout B Wednesday: Program 1, workout A
Thursday: Rest Thursday: Rest
Friday: Program 7, workout B Friday: Program 2, workout A
Saturday: Rest Saturday: Rest
Sunday: Rest Sunday: Rest
*On week six, you’ll repeat the cycle again, starting with program 1, workout A, and so on.
12
Function and Performance Programs
This chapter is for those who aren’t necessarily making a career in athletics but
are interested in improving overall athleticism. If you’re a recreational athlete or
weekend warrior and like to gauge success by improvements in your overall
strength, explosiveness, and conditioning (ability to resist fatigue), then the
workout programs in this chapter are intended for you!
Gym-based programs are the focus of this chapter, but since you can’t always
make it to the gym or use gym equipment, this chapter also provides two home
and hotel gym workouts along with two workouts using only bodyweight and
resistance band exercises. You can use them on the days that you’re traveling or
don’t have access to any kind of gym equipment.
There are guidelines for using the programs in this chapter. Some of these
guidelines will be the same for all the program chapters featured in this book,
but others differ depending on which type of program you’re doing. Let’s look at
the key points to remember for your function and performance programs:
Perform the exercises designated with a or b as paired sets, and perform
exercises with a, b, and c as trisets. Perform all reps in a given set before
moving to the next set. Once all exercises within a set are complete, you
can rest a bit longer than indicated between sets (if necessary) to complete
the designated number of reps with good control. Completing one round
of the exercises in a paired or triset is considered one set.
The rep range (i.e., 10-15 reps) is next to each exercise in the workout
programs in the next two sections. If you’re using the same weight for
each set, you may be able to do 15 reps on the first set, 12 reps on the next
set, and 10 reps on the third set due to accumulated fatigue. Or, you can
reduce the weight you’re using with each consecutive set to achieve the
higher end or given rep range on each consecutive set. Both methods are
effective at helping you to progress.
When a program indicates to take a break before beginning a new cycle,
this doesn’t mean you have to do nothing. During your days off, you can
do some low-impact activities, such as going for long walks, hikes, bike
rides, or swims. Also, yoga can be a great option for your active rest
periods. If you’re already doing yoga each week, as recommended earlier,
you can simply increase your yoga practice in your (active) rest week
from the gym. Taking 4 to 7 days to “deload” before repeating a workout
cycle can minimize the risk of overtraining and helps you continue to
make gains. It also makes you hungry to get back into the gym, which can
help you avoid getting in the habit of simply going through the motions.
For the load exercise in each program, use the heaviest weight load that
allows you to perform the indicated number of reps while maintaining
optimal technique. Perform the concentric lifting portion of each rep as
forcefully as you can; during the eccentric (lowering) portion, maintain
good control. On the explode exercises, perform each rep as fast and
explosively as possible while maintaining optimal technique.
The rest of the exercises in the programs in this chapter constantly vary
sets and reps to make your workouts more comprehensive. Maintain strict
form, without cheating by using additional movements or momentum.
This involves performing the concentric (lifting) portion of each rep at a
normal tempo and maintaining control during the eccentric (lowering)
portion. Be sure to use a weight load that leaves you unable to perform
any more reps than indicated while maintaining proper control and
technique.
If an exercise causes pain or discomfort beyond the sensation associated
with muscle fatigue, utilize an alternative exercise that doesn’t hurt. There
are plenty of movements in the exercise chapters of this book to choose
from.
Remember, before you begin a workout in the following programs, be
sure to perform one of the dynamic warm-up sequences in chapter 5.
13
Fat Loss Programs
This chapter is for those who want to lose extra body fat while minimizing
muscle loss. If you gauge success mainly by how you fit into your clothes, how
you look in the mirror, reductions in your weight, or your body fat
measurements, then the workout programs in this chapter are for you!
14
Physique Programs
This chapter is for those who are focused on aesthetics and are exercising to
maximize muscular development (i.e., muscle size). If you tend to enjoy
bodybuilding workouts and like to gauge success by how you look in the mirror
(flexing) and by muscle circumference measurements, then the workout
programs in this chapter are for you!
Physique Programs
Before you perform these programs, I recommend that you first complete the
beginner programs in chapter 10 if you’re just starting out or haven’t worked out
in a while. If you have been regularly working out or you’ve completed the
beginner programs, it’s also recommended that you complete at least six to eight
weeks of the fitness programs in chapter 11 before using the following programs.
In addition, although the focus of the programs featured in this chapter are
the gym-based programs, since you can’t always make it to the gym, this chapter
also provides two home and hotel gym workouts along with two workouts using
only bodyweight and resistance band exercises that you can use on the days
you’re traveling or don’t have access to any kind of gym equipment.
15
Strategies for Minimizing Injury
Whether your goal is related to general fitness, function and performance, fat
loss, or physique, the best ability in exercise is the availability to do it in the first
place. You don’t just want to exercise toward your goal; you also want to do so
in a way that allows you to keep training, which means taking steps to reduce the
risk of an exercise-related injury. That’s what this chapter is all about!
Injury risk factors and concerns often vary by sport (factors for swimmers
aren’t the same as those for soccer players, for example) and body region or joint
(factors for ACL rupture are different than for low-back pain). Jason Silvernail,
DPT, coauthored this chapter with me. We have reviewed the literature and used
professional experience to bring you this list of factors that are generalized for
exercise and strength training. We believe everyone should be aware of these
high-value areas and address them in their programs.
Exercise training is generally a low-risk activity, but it’s not a no-risk activity
(1). You can use the following practical strategies, regardless of your training
goal, to successfully use exercise as medicine while minimizing the risk of
having to take medicine because you exercise.
When it comes to minimizing a training-related injury, almost everyone is
familiar with the old advice of “don’t overdo it” and to avoid exercises that tend
to put the body into an awkward position, such as end-range spine movements
(e.g., performing deadlifts with your back fully rounded forward). Although that
advice is fine, far more can be added to the conversation.
The following are a variety of general, practical exercise programming
strategies you can immediately use, along with the rationale behind why they
can help you reduce the risk of suffering a training-related injury.
Don’t Smoke
It’s no secret that smoking is generally bad for human health, but some studies
have demonstrated that it is also can be a risk factor for injury (9, 18, 19, 20).
Smoking is a consistent risk factor for poor recovery after injury and poor
healing, so there is good reason to avoid smoking, both to reduce injury risk and
to improve recovery after an injury or surgery.
This chapter identified several potential risk factors for injury and then
provided generalized, simple, and practical exercise recommendations you can
immediately use—strategies that have been used to design the workout programs
in this book—to reduce the risk of suffering an exercise-or sports-related injury.
Remember that risk factors aren’t guarantees. Having one of these factors
present doesn’t doom you to injury, and having none of them does not guarantee
an injury-free future. These factors vary in predictive ability and relevance
across different groups of individuals, and the recommendations here are
considered a practical interpretation for you to apply.
It’s important to note that many people confuse identifying risk factors for
making promises. A good example of this confusion is tobacco use. For
example, health organizations don’t say that science has shown that tobacco use
causes cancer; they say that tobacco use greatly increases the risk of developing
cancer (and dying from it). Just because someone does not have an injury from
the risk factors identified doesn’t mean the general training recommendations are
wrong, any more than one’s grandfather smoking until age 95 doesn’t disprove
the general health recommendations on tobacco use.
Take this opportunity to think about the next steps on your exercise journey.
What is your main exercise goal: fat loss, muscle building, improved
performance, or general fitness and health? You now have the programming path
toward it and the knowledge to be well on your way to success. There’s a saying
to “plan your work, then work your plan.” This book has the right game plan,
regardless of your goal. Now it’s time for you to work the plan!
The great thing about exercise is that it works if you work it! As with most
worthwhile things in life, the main building block you need for continued
success in exercise is consistent effort. Be patient, be realistic, and be consistent
in your effort. When you continue to lay a foundation of effort, you can build
just about anything on it.
References
Chapter 1 Fitness
1. Malik S, Wong ND, Franklin SS, et al. Impact of the metabolic syndrome on mortality from coronary
heart disease, cardiovascular disease, and all causes in United States adults. Circulation.
2004;110(10):1245-50.
2. Hunter GR, Brock DW, Byrne NM, Chandler-Laney PC, Del Corral P, Gower BA. Exercise training
prevents regain of visceral fat for 1 year following weight loss. Obesity (Silver Spring).
2010;18(4):690-5.
3. FitzGerald SJBC, Kampert JB, Morrow Jr JR, Jackson AW, Blair SN. Muscular fitness and all-cause
mortality: a prospective study. J Phys Act Health. 2004;1:7-18.
4. Tanasescu M, Leitzmann MF, Rimm EB, Willett WC, Stampfer MJ, Hu FB. Exercise type and intensity
in relation to coronary heart disease in men. JAMA. 2002;288(16):1994-2000.
5. Brill PA, Macera CA, Davis DR, Blair SN, Gordon N. Muscular strength and physical function. Med
Sci Sports Exerc. 2000;32(2):412-6.
6. Puetz TW. Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Med.
2006;36(9):767-80.
7. Maimoun L, Sultan C. Effects of physical activity on bone remodeling. Metabolism. [Epub ahead of
print]. 2010 [cited 2010 Mar 30].
8. Slemenda C, Heilman DK, Brandt KD, et al. Reduced quadriceps strength relative to body weight: a
risk factor for knee osteoarthritis in women? Arthritis Rheum. 1998;41(11):1951-9.
9. Suominen H. Muscle training for bone strength. Aging Clin Exp Res. 2006;18(2):85-93.
10. Miller MC. Understanding depression. Boston: Harvard Medical School. 2011 Mar 1. Available from:
http://hrccatalog.hrrh.on.ca/InmagicGenie/DocumentFolder/understanding%20depression.pdf 11.
Schoenfeld TJ, Rada P, et al. Physical exercise prevents stress-induced activation of granule neurons
and enhances local inhibitory mechanisms in the dentate gyrus. J Neurosci. 2013 May 1;33(18):7770-7.
12. Laurin D, et al. Physical activity and risk of cognitive impairment and dementia in elderly persons.
Arch Neurol. 2001 Mar;58(3):498-504.
13. Friedland, RP, et al. Patients with Alzheimer's disease have reduced activities in midlife compared with
healthy control-group members. Proceeding of the National Academy of Sciences of USA. 2001 Mar
13;98(6):3440-5.
14. Driver HS, Taylor SR. Exercise and sleep. Sleep Med Rev. 2000 Aug;4(4):387-402.
15. Lee D, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and
cardiovascular mortality risk. J Am Coll Cardiol. 2014;64(5):472-81. doi:10.1016/j.jacc.2014.04.058
16. Zuhl M, Kravitz L. HITT vs. continuous endurance training: battle of the aerobic titans. IDEA Fitness
Journal. 2012 Feb. www.ideafit.com/fitness-library/hiit-vs-continuous-endurance-training-battle-of-
the-aerobic-titans 17. Mikkola J, Rusko H, et al. Neuromuscular and cardiovascular adaptations during
concurrent strength and endurance training in untrained men. Int J Sports Med. 2012;33(9):702-10.
18. Harber MP, et al. Aerobic exercise training induces skeletal muscle hypertrophy and age-dependent
adaptations in myofiber function in young and older men. J Appl Physiol. 2012;113(9):1495-504.
19. Konopka AR, Harber M. Skeletal muscle hypertrophy after aerobic exercise training. Exerc Sport Sci
Rev. 2014;42(2):53-61.
20. Chtara M, Chamari K, Chaouachi M, Chaouachi A, Koubaa D, Feki Y, et al. Effects of intra-session
concurrent endurance and strength training sequence on aerobic performance and capacity. Br J Sports
Med. 2005;39(8):555-60.
21. Kang, J, Ratamess, N. Which comes first: resistance before aerobic exercise or vice versa? ACSM
Health Fit J. 2014 Jan/Feb;18(1):9-14.
22. Kang J, Rashti SL, Tranchina CP, Ratamess NA, Faigenbaum AD, Hoffman JR. Effect of preceding
resistance exercise on metabolism during subsequent aerobic session. Eur J Appl Physiol.
2009;107(1):43-50.
23. Dudley GA, Djamil R. Incompatibility of endurance-and strength-training modes of exercise. J Appl
Physiol. 1985;59(5):1446-51.
24. Kraemer WJ, Patton JF, Gordon SE, Harman EA, Deschenes MR, Reynolds K, et al. Compatibility of
high-intensity strength and endurance training on hormonal and skeletal muscle adaptations. J Appl
Physiol. 1995;78(3):976-89.
25. Leveritt M, Abernethy PJ. Acute effects of high-intensity endurance exercise on subsequent resistance
activity. J Strength Cond Res. 1999;13(1):47-51.
26. Goto K, Ishii N, Sugihara S, Yoshioka T, Takamatsu K. Effects of resistance exercise on lipolysis
during subsequent submaximal exercise. Med Sci Sports Exerc. 2007;39(2):308-15.
Chapter 4 Physique
1. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J
Strength Cond Res. 2010 Oct;24(10):2857-72.
2. Mitchell CJ, Churchward-Venne TA, West DWD, et al. Resistance exercise load does not determine
training-mediated hypertrophic gains in young men. J Appl Physiol. 2012;113(1):71-7.
3. Arandjelović O. Does cheating pay: the role of externally supplied momentum on muscular force in
resistance exercise. Eur J Appl Physiol. 2013 Jan;113(1):135-45.
4. Pinto RS, et al. Effect of range of motion on muscle strength and thickness. J Strength Cond Res. 2012
Aug;26(8):2140-5.
5. Hartmann H, et al. Influence of squatting depth on jumping performance. J Strength Cond Res. 2012
Dec;26(12):3243-61.
6. McMahon GE, et al. Impact of range of motion during ecologically valid resistance training protocols
on muscle size, subcutaneous fat, and strength. J Strength Cond Res. 2014 Jan;28(1):245-55.
7. Pereira PE, Motoyama Y, Esteves G, Carlos Quinelato W, Botter L, Tanaka K, Azevedo P. Resistance
training with slow speed of movement is better for hypertrophy and muscle strength gains than fast
speed of movement. Int J Appl Exerc Physiol. 2016;5:37-43.