Resistance Training - Strength

Strength
-- ability to produce and maintain force production for prolonged periods of time
-- helps to increase core and joint stabilization - which is the foundation for hypertrophy, strength and power
-- muscular endurance of core focuses on recruitement of muscles responsible for postural stability (type 1 muscle fibers)
-- use HIGH reps to improve muscular endurance
-- 2 sets of 20-28 reps 2 days per week increased local muscle endurance

Hypertrophy
-- enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
-- low to intermediate reps, with progressive overload lead to hypertrophy
-- usually type 2 muslces


Maximum Strength
-- ability of the neuromuscular system to produce internal tension to overcome an external load
-- the degree of internal tension is the result of strength adaptations
-- any program should train all muscle actions in different planes of motion
-- usually type 2 muscles

Total Body Exercises

• Multi planar step up balance, curl to overhead press Regression: omit balance Progression: Frontal Plane, Transverse Plane
• Lunge to Two Arm Dumbbell Press
• Squat Curl to Two Arm Press

Chest Exercises

• Flat Dumbbell Chest Press
• Barbell Bench Press

Back Exercises

• Seated Cable Row
• Seated Lat Pulldown

Shoulder Exercises

• Seated dumbbell shoulder press
• Seated shoulder press machine

Biceps

• Seated Two Arm Dumbbell Biceps Curl
• Biceps Curl Machine

Triceps

• Cable Pushdown
• Supine Bench Barbell Triceps Extension

Legs

• Leg Press (Hip Sled)
• Barbell Squat