internal medicine.pdf
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Training for size strength power Basics of Weight Training
- 1. Weight Training For Size, Strength, Power Jason, CSCS www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 2. Training For Size Verses Strength You have to start somewhere. www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 3. Training For Size Verses Strength Everyone Starts At The Beginning www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 4. Training For Size Verses Strength Everyone Starts At The Beginning General Physical Preparedness www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 5. Training For Size, Strength, Power Strength Standards • Bench – 1x BW • Squat - 1.5x BW • Deadlift – 1.75x BW www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 6. Training For Size Verses Strength Beyond The Basics. How They Are The Same • • • • Sleep Commitment Periodization Velocity www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 7. Training For Size Verses Strength Progressive Overload www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 8. Training For… What’s Your Goal? www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 9. Training For Size Verses Strength How They Differ Exercise Selection Reps/Sets/Rest Frequency Nutrition www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 10. Training For Size Vs Strength Vs Power Exercise Selection Hypertrophy Power Primary Compound Primary Clean, Snatch B Big 3 Variation B Compound/Isolation B Oly. Variations Accessory Isolation Accessory Isolation Accessory Compound Strength Primary Squat, Bench, Dead www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 11. Training For Size Verses Strength Reps Strength Hypertrophy Power Primary 1-5 Primary 5-8 Primary 1-3 B 5-8 B 8 - 12 B 5-8 Accessory 10 - 15 Accessory 15 - 20 Accessory 10 - 15 www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 12. Training For Size Verses Strength Rest Strength Hypertrophy Power Primary 2 – 5 minutes Primary 1 – 3 minutes Primary 3 – 7 minutes B 1 – 3 minutes B 30 – 120 seconds B 2 – 3 minutes Accessory 1 – 2 minutes Accessory 30 – 90 seconds Accessory 1 – 2 minutes www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 13. Training For Size Vs Strength Vs Power Volume Heavy Weight (Strength) Hybrid Light Weight (Hypertrophy) www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 14. Training For Size Verses Strength Volume www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 15. Training For Size Verses Strength Frequency Strength Hypertrophy Power *4 *5 *6 3–5 Workouts a week. 4 – 10 Workouts a week. 6 – 12 Workouts a week Train Movements Train Muscles Train Movements www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 16. Training For Size Verses Strength Sample Bodybuilding Workout Shoulders 1. 2. 3. 4. 5. 6. 7. BB Clean & Press Pull Ups DB Front Raises DB Lateral Raises Rear Delt Fly Seated BB Press Cable Lateral Raise Elements • • • • Body part spits Lots of volume Trained every 5 – 7 days Lots of different exercises www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 17. Training For Size Verses Strength Sample Power Lifter Workout Workout 1. 2. 3. 4. Board Press BB Shoulder Press Close grip Bench Press T – Bar Rows Elements 1. Limited Exercise Selection 2. Focus on 1 core movement for day 3. Accessory work supports core movement www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 18. Training For Size Verses Strength Sample Olympic Workout Workout 1. 2. 3. 4. Power Clean Push Jerk Squat Bent Over Row Elements 1. 2. 3. 4. Major movement Exercise order Limited Exercises Train Everyday Sometimes 2x www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 19. Training For Size Verses Strength Sample General Workout • • • • • Elements Power Strength Mass Abs Cardio Workout 1. Vert. Jump 2a. Squat 2b. Inverted Row 3a. Incline Bench 3b. Face pulls 4a. Biceps Curl 4b. Triceps Push Down 5. Ab/cardio finisher Variables 1. Major movement 2. Exercise order www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
- 20. Training For Size Vs Strength Vs Power Resources • • • • • • fitnessdoctrine.com/blog (Fitness) http://jasoncscs.com/goto/531 (Hybrid Workout) westside-barbell.com (Strength) http://jasoncscs.com/goto/olift (Olympic Lifting) Dan-John.net (Training) http://triphasemuscle.com www.FitnessDoctrine.com Simple approach to building a lean muscularphysique and burning body fat.
