Lebron James’ South Beach High Intensity Training (Featuring the Powertec WorkBench LeverGym)

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Take a sport like Basketball and consider the type of conditioning necessary to be one of the top in the game. These guys are lean and mean. You will see very few high caliber basketball players [...]

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Lebron James’ South Beach High Intensity Training (Featuring the Powertec WorkBench LeverGym)

  1. 1. Take a sport like Basketball and consider the type of conditioning necessary to be oneof the top in the game. These guys are lean and mean. You will see very few highcaliber basketball players with any excess body fat. What’s more is that the players aregetting bigger and stronger too! Why do you suppose that is? First, the fat can’t hang!These guys are too active and work too hard for adipose tissue to have a prayer atstaying on the physiques of these athletes. When activity is high enough calories areburned as fast as they are consumed. The result is a body free of excess fat. So whatabout the increase in size and strength? The secret behind obtaining this lean andmean body is intensity! Training with insane intensity, considerable duration, and eatingto fuel muscles results in the types of physiques you see on the NBA courts today. Who is one of the premiere players today with a physique representative of this new trend? Lebron James is a perfect example(Being from Ohio originally I have my own feelings about his decision to leave the Cleveland Cavaliers for the Miami Heat; but, that is another discussion altogether). Lebron has built the basketball physique of today and tomorrow. What does that mean? If you compare the physiques of basketball players of yesteryears to Lebron and the new generation you will clearly see the difference in musculature.Lebron and today’s players are leaner and carry considerably more muscle. Do youknow why that is? This is due to the addition and/or increase in INTENSITY OFWEIGHT TRAINING. Years ago little weight training took place. As years passed weighttraining was increased to the point where today you see basketball players performingseriously intense weight training workouts.Why do players like Lebron go to all this trouble? A stronger physique is a betterphysique. The old thought was that muscle would slow you down. NOT TRUE! Muscleto Hustle I say! Seriously though, if you are playing basketball frequently and traininghard with weights your body will put on the APPROPRIATE AMOUNT OF MUSCLE.What you need to understand is that your body is smart. It knows that in order to run upand down the basketball court repeatedly, it doesn’t make sense to pack on TOOMUCH mass. So what does it do? The body puts on enough LEAN MASS to move theweight you’re training with and sheds any excess fat. The result is a body in balance: apowerful body with quality lean muscle.
  2. 2. Let’s say that you want to build that type of athletic physique, do you know what one ofthe best types of training is? CIRCUIT TRAINING is a great way to build that type ofbody. Circuit training will massively increase the metabolism while stimulatingnecessary muscle growth. So what exactly is circuit training you ask? In circuit trainingyou pick a number of exercises that you do one right after the other. An example wouldbe doing one set of each Bench Press, Squat, Deadlift and Bicep Curls. Each set wouldtypically have anywhere from 10-25 reps. That would be ONE CIRCUIT. You couldrepeat it or take a short breather and move into a different circuit. The key here is totrain the body with MULTIPLE EXERCISES with MINIMAL REST between sets. Theresulting intensity is high and the body gets ripped quickly.ProNOTE: Circuit Training is NOT the best way to pack on insane mass. It is howeverone of the best ways to shed fat and maximize lean mass in the process.So you want to get into some serious circuit training. You should consider a couplemajor factors. You need to be able to work with serious weight and you need to do so ina safe manner. How do you accomplish this? Free weights are an option for seriousweight. The only issue is circuit training leads to extreme exhaustion due to the veryshort rest and the last few reps can get sloppy. Do you know what that can mean withdumbbells hanging over your head? Let’s just say it’s not pretty. How do you rectify thissituation? You can work on machines. This reduces the possibility of injury from sloppyform due to fatigue while allowing you to continue to push to your absolute limit.
  3. 3. Working on a machine doing circuit training will enable you to work with serious weightfor the duration of your workout. One issue though is that many machines on the marketdo NOT have sufficient weight capacity. On the flip side however is the POWERTECLEVERGYM which has a MASSIVE WEIGHT CAPACITY! The movement patterns workwell with the biomechanics of the body and moving from one exercise to another isquick. The combination of all these features makes the Powertec LeverGym a greatoption for At-Home CIRCUIT TRAINING!ProNOTE: Circuit Training at a gym can be tough or even impossible as people areoften jumping in the way on machines that are part of your “circuit.” Having aPOWERTEC LEVERGYM at your home eliminates this issue.At this point you are probably wondering what a Circuit Program would look like utilizingthe Powertec LeverGym. Well here you go!Sample 3 Day/Week Circuit Training Routine (Using Levergym with Accessories):PERFORM EACH CIRCUIT 2-3 TIMES AND PERFORM 10-20 REPS PER EXERCISE.Rest is minimal between exercises and 60 seconds between Circuits.Monday (Full Body Push Emphasis)Circuit 1- Bench Press, Bodyweight Squat, Shrugs, Calf Raise, Incline Bench PressCircuit 2- Shoulder Press, Triceps Pushdown, Body Weight Standing Lunges, Lat PulldownCircuit 3- Bent Over Row, Push-Ups, Squats, Single Leg Calf Raises, Incline Push-Ups (feet upon bench)Wednesday (Full Body Leg Emphasis)Circuit 1- Squats, Biceps Curl, Squat Jumps, Triceps Pushdown, SquatsCircuit 2- Leg Extension, Leg Curl, Crunches, Stiff Leg Deadlift, Bridge, Leg Extension, Leg CurlCircuit 3- Split Squat, Push-Ups, Calf Raise, Crunch, SquatsFriday (Full Body Pull Emphasis)Circuit 1- Wide Grip Row, Wall Sit, Bicep Curl, Body weight Calf Raise Lat Pulldown
  4. 4. Circuit 2- Bent Over Row, Shrugs, Stiff Leg Deadlift, Knee Raises, Upright RowCircuit 3- Underhand Lat Pulldown, Bench Press, Step Ups, Upright Row, Biceps CurlAnd there you have it! A routine to get you lean and mean! You know what it takes tomake it happen now. The POWERTEC LEVERGYM is a great tool to build that NBA-like physique at home via INTENSE CIRCUIT TRAINING! The question I have for youis: Do you have what it takes? Will you bring the INTENSITY? Ian Lauer, CSCS www.ianlauer.comAbout the AuthorIan Lauer is an Actor, Fitness Model and a Certified Strength and ConditioningSpecialist via the NSCA (National Strength and Conditioning Association) as well asCertified Spencer Pilates Instructor through NESTA (National Exercise & SportsTrainers Association).Ian graduated from The College of Wooster with a degree in Chemistry with a minor inTheatre. After graduating, he acted professionally and performed in a number of stageproductions. He went to graduate school and earned a Master’s degree in Acting atWayne State University.Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight lossprogram launched fall of 2010, Team Powertec member, and a sponsored athlete ofTeam Sci-Fit.
  5. 5. Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipmentbased out of Los Angeles. Powertec manufactures an entire list of strength equipmentfor both domestic and commercial use, from basic weight lifting to look good and livehealthier, to functional training development being used in improving athleticperformance. www.powertecfitness.com mag.powertecfitness.com forum.powertecfitness.com

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