December 2012 - January 2013

The strength workout for December/January is now posted on the site.

This is a 2 Day program that will develop basic strength

• Each workout is comprised of 7 Excercises:  1 Explosive, 2 Lower body, 2 Upper body and 2 Core exercises
• Each workout, the Lower and Upper body exercise include a 'Push' and a 'Pull' exercise.  The Core will include a flexion/extension and a lateral/rotation
• Ideally, the format should be: do a short warm up (5-10' erg) then complete all sets of the Explosive exercise.  After the Explosive exercise is completed do one set each of a Lower, Upper and Core exercise, then repeat until you have done 3 sets of each.  Then do the second Lower, Upper and Core exercises the same way.  By doing it in this format, you can move between exercises with less rest, making it very efficient.  However, if you need more rest or want to break it up differently, that is fine, as long as you don't pair together two exercises working the same area.  
• This is a 2-Day format:  each day uses different exercises to work the same muscles.  To get the most out of your strength training you should vary the exercises you do.  If you can't strength train twice in a week, continue to switch between Day 1 and Day 2, i.e. don't do Day 1 twice in a row.  
• If you don't know how to do an exercise or don't have the equipment to do the exercise you can email us for instructions or suggestions for an alternate exercise for that muscle group and movement.
• It is worth it to find a good strength training coach that will work with you periodically on technique.
•It is also worth while to get suggestions from a strength trainer or therapist for 'pre-hab' exercises - simple exercises you can do during a warm up or warm down that will help prevent injury or re-injury for any problem areas you may have.  

Other general notes:
•Take 60-90" between sets.
•Take at least 2 days between strength sessions.
•Core work can be done on the off days. Try for 1-2 additional sessions after a row.
•For week 1 keep weight the same for all sets. Week 2 you can increase weight for 2nd set. Weeks 3 and 4 you can increase weight for 2nd and 3rd sets.
•Set weight so you can get through the first set easily and not a struggle.
•All movements should be smooth. If you feel like you are changing body position to complete reps, then the weight is too heavy.
•Most injuries happen because of too much weight or not knowing how to do an exercise. Ask for help or stick with exercises that you know how to do.

Let us know if you have any questions.

updated: 5 years ago