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Training Articles Beginner Training Intermediate Training Advanced Training Share: Build Muscle, Improve Strength and

Performance Now you have learned to move in a more efficient manner and build some base strength & condition, we can look to introduce a structured weight training program Now you have learned to move in a more efficient manner and build some base strength & condition, we can look to introduce a structured weight training program. Using simple items such as a bench, dumbells, barbells, kettlebells and a few stations, you will be able to train every major muscle group in the body. The aim now is to build upon what you have already achieved, but still incorporating some of the fundamental exercises which you have already performed. The sessions will be broken down to Hypertrophy, Endurance and Strength, depending upon your overall goal.

On the Hypertrophy & Strength sessions its advised to try and have breaks between training sessions, until you are up-to a more advanced level of training. This will help your body recover from the previous training session, but will also allow you to give 100% in the next.

Note: Always look to change your training programs every 4-6 weeks, to keep the body guessing about what is the next challenge. If you feel you can increase weights on your exercises safely, without compromising on your good form, then do so, but only small amounts. Hypertrophy (Build Muscle):

Session 1 Chest, Back & Arms Exercise Press-ups Lunges Alternate Leg (BW) Dumbell Single Arm Row Dumbell Chest Press Double Dumbell Row (Paralell Grip) Dumbell Incline Press Dumbell Bicep Curl (Seated) Tricep Extension Crunches Squats (BW) V-Sits (alternate leg) Reps 12 10 10 10 10 8 12 12 15 15 12 Sets 2 2 4 4 3 3 2 2 3 2 2 Rest between sets 2m 2m 2m 30secs 2m 45secs 1m 30secs 2m 45secs 2m 2m 1m 30secs 1m 45secs 1m 30secs

Session 2 Shoulders & Abs Exercise Dumbell Shoulder Press Sit-ups Upright Row Seated Lateral Raises Alternate Elbow to Knee Reverse Flye Infront Raises Leg Raises on Bench Barbell Shrugs Reps 12 12 15 10 15 12 10 12 15 Sets 4 3 3 3 2 3 2 2 2 Rest between sets 2m 30secs 1m 2m 2m 1m 30secs 2m 30secs 2m 15secs 1m 30secs 2m 15secs

Session 3 Legs & Conditioning Exercise Dumbell Step-up (Alternate leg) Calf Raises (BW) Barbell Squat Skipping 30 seconds Kettlebell Double Handed Swings Plank 30 second hold Walking Lunges with Twist (KB) Light Dumbell Shadow Box 45secs 12 25 Reps 12 20 8 Sets 3 5 4 4 3 3 2 3 Rest between sets 2m 1m 2m 30secs 1m 30secs 1m 45secs 1m 45secs 3m 1m 15secs

Endurance: This following program can be performed as a circuit or as it is listed. This will challenge your muscles and your lungs, so take it steady. This can be performed 3-4 times a week due to the load of the weights being a lot less. Note: Do not sacrifice form for reps, if you are struggling to complete the number of reps, reduce the weight by 10% and carry on. Exercise Dumbell Shoulder Press Sit-ups Press-Ups Speed Step ups Burpees Skipping 1-minute Kettlebell Cleans Barbell Squats Back Extensions Star-Jumps 15 20 15 20 Reps 15 15 15 20 12 Sets 3 2 4 2 2 3 3 2 2 2 Rest between sets 1m 30 secs 1m 1m 1m 15secs 1m 45secs 1m 1m 15 sec 1m 45secs 1m 45secs 1m 30 secs

Lunges BW

20

2mins

Strength: This is the foundations of a stronger body. The exercises have been planned to allow maximum strength building. This is crucial if you are to move onto the advanced stage, where we will introduce you to Power. As we mentioned earlier, you need to be strong to be powerful. This strength phase is broken down to 4 x training sessions. We advise to train 2 consecutive sessions, have a day off, then train to following 2 sessions, with a view of having the final 2 days off, to fully recover. This will place a lot of additional stress upon the body, so recover, sleep and nutrition are vitally important to gain maximal strength. Session 1: Chest & Back Exercise Bench Press Lat Pulldown or Pull-up Dumbell Incline Chest Press Single Arm Row Dumbell Flye Barbell Bent-Over Row Weighted Sit-ups V-Sits (alternate leg) Reps 4 5 6 5 8 6 8 12 Sets 3 4 3 4 2 3 2 2 Rest between sets 4m 4m 4m 30 secs 4m 3m 4m 2min 45 secs

Session 2: Legs Exercise Barbell Squat Dumbell Walking Lunges Barbell Deadlift Dumbell Calf Raises (single leg) Plank 30 second hold Reps 6 6 e/l 4 8 Sets 4 3 5 5 3 Rest between sets 3m 2m 3m 2m 1m

Weighted Crunch

2m 30secs

Session 3: Shoulders Exercise Seated Dumbell Shoulder Press Arnold Press Upright Row Barbell Curl Plate Infront Raises Reverse Barbell Curl Dumbell Shrugs Reps 5 6 6 6 8 6 5 Sets 3 4 3 3 2 3 4 Rest between sets 4m 4m 2m 3m 2m 2m 2m 30secs

Session 4: Arms Exercise Seated Dumbell Curl Laying Single Dumbell Pullovers Seated Hammer Curl Weighted Bench Dips Barbell Wrist Curls Reverse Barbell Curl Dumbell Tricep Extension Reps 6 6 5 6 6 6 8 Sets 3 2 4 3 4 3 2 Rest between sets 3m 2m 30secs 2m 3m 2m 2m 2m 30secs

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