Strength Training Guide

Plyometrics

Box jump - exercises in which you spring from the ground onto a platform between knee and hip height .

Power skipping

Step 1: Start with your feet together facing the direction you are going to go.

Step 2: Drive your your right knee up and jump up and forwards with your left leg.

Step 3: Bring your left arm at the same time as the right knee comes up.

Step 4: Land on your left leg, then bring your right foot down and jump off of your right foot while you drive your left knee upwards and bring your right arm up at the same time.

Step 5: Land on your right leg. This completes one repetition for each leg. Continue for the desired amount of repetitions or distance

Clap pushups -  lower body to floor and immediately push body up as fast as possible. As the hands leave ground rapidly clap hands together and place back to original position, catching body before it falls. Repeat.

Medicine ball

Big Circles -hold a medicine ball with your arms extended directly above your head without bending your elbows, rotate your arms counterclockwise, using the ball to draw large imaginary circles in front your body do 10 circles, and then reverse direction to clockwise and do 10 more.

Woodchopper - Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time. Quickly reverse the movement with the same intensity, and return to the starting position. That’s 1 repetition.

Russian Twist - Hold a medicine ball with both hands in front of your chest and your arms straight. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That's 1 repetition.

Planks

-Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can.

Calisthenics

Standard Push-up

Your arms should be shoulder-width apart using your toes to prop up the lower half of your body. The middle of your body should be in plank position, creating a straight body line between your heels and the top of your head. Hands should be flat on the ground directly under your elbows. Slowly lower yourself until your elbows reach a 90-degree angle and return to the starting position.

Wide Push-up

Use the same body and foot position as the regular push-up, but spread your hands outside your shoulders.

Triceps Push-up

Use the standard push-up position for your body line and feet. Place your hands directly beneath the center of your chest, creating a triangle by angling your thumbs and pointer fingers together. Slowly lower yourself to the ground until the lines between your arms and chest make a half-diamond shape.

Jumping Jacks

Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain.

Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement.

Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together. Continue with as many jumping jack repetitions as you can do.

Weight Lifting

The most common form of exercise to build muscle strength is weight lifting.  Although some exercises can be performed with a simple weight bench and free weights, to really get the benefit of weight lifting you will want to use specific exercise equipment.

Weight lifting/weighted workouts:

Lower Body Day

1. Box Squat- work to 3 rep max

2. Trap Bar Deadlift- 4x5

Superset- Dumbbell Lunges and Glute Ham Raise- 5x8 each

Superset- Back Extensions and Dumbbell Side Bends- 5x10 each

Upper Body Day

1. Bench Press- work to 3 rep max

2. Weighted Chinup- work to 3 rep max

Superset- Dumbbell Bench and Chest Supported Row- 5x8 each

Superset- Barbell Overhead Press and Cable Upright Row- 5x10-15 each

Gun Show (Arms, choice)- 2-4 sets of 6-10 reps

Strongman Day

Tire Flip- 4x8

Log Clean- 5x5

Sled Drag- 5x40feet

Superset Rope Climb and Ab Wheel- 4x, 4x15

Superset Grappler and Reverse Hyper- 4x10 each