Computer Weight Training Routines[2]

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Introduction:

Program Overview:

Welcome to the wonderful world of weight training! Weight training is the best

way to develop the additional strength and muscle needed to improve performance

in your chosen sport. Weight training in addition to enhancing sports

performance can also be used to build muscle to enhance your physical appearance

and to produce strength gains for the sole purpose of lifting more weight. This

set of training routines is designed for the person, either male of female who

wishes to train with weights, but has no experience with weight training.

The routines contained in this program are designed for 11 of the most common

and popular sports. If you want to hit a baseball farther, rebound or shoot a

basketball like a pro or even just get yourself into top physical condition,

then this set of routines can help you. In addition to the sports routines

there are programs for the beginner through advanced weight trainer. We also

have a flexibility routine, women's dumbbell training routine and a training

program for the person who needs to strengthen their lower back muscles. Each

routine was developed using tried and proven weight lifting techniques.

Using the Program:

Each program starts with the listing of exercises that you will be performing

and the sets and repetitions you will be doing for each exercise. It is

recommended that you perform the prescribed exercises in the order in which they

are listed. Also make sure you complete the recommended sets and reps. There is

a short discussion following the routine listing. Make sure you read this before

starting the program as it offers some pointers in performing the routine. You

will learn how to perform each exercise properly using good weight training

technique.

Training Safely:

The number one rule in weight training is to make sure you do not use more

weight then you can safely handle without straining or cheating. A good rule of

thumb is that if you find yourself swinging or using momentum to move the weight

then you are using poor weight training technique. When you use poor technique

you do not get the full benefits from your efforts. Also if you use poor

technique you could injure yourself. Always perform each exercise with a slow,

strict and deliberate motion. And remember if you do any lying down movements

with heavy weights on a bench such as bench press always have a spotter.

Muscle Soreness:

One final word about how a beginner (someone that has never lifted weights

before) might feel after his or her first weight training session. You might

find that your muscles are sore and tight the day after your workout session. If

this occurs do not get discouraged and do not give up on your training. It would


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help if you take a warm bath after training and have someone give your sore

muscles a massage. Also the use of a liniment such as Icy Hot or any other

liniment applied to the sore area can help. The best remedy is always

prevention. If you take it easy and do not push yourself too hard in the

beginning then you should avoid soreness.

We hope these training programs will help in your sporting endeavors. And

remember weight lifting is the best method of increasing your bodily strength,

power, endurance and conditioning. There are many other body building training

methods and other gimmicks, but none of them can match a barbell and dumbbells

with an assortment of weight plates. Good luck with your weight training and

sport.

About Computer Weight Training Routines:

I originally thought up the concept of putting together a complete and concise

collection of weight training routines for some of the more common sports back

in 1993. I had always been interested in lifting weights to make myself stronger

and to improve my sports performances.

One sport where weight training helped me was track and field. Through weight

lifting I became a decent discus thrower and shot putter. After finishing school

I became interested in Olympic weight lifting and then bodybuilding and power

lifting. Although I never established any records I certainly was a respectable

natural (drug free) power lifter and athlete. I always lifted weights because I

simply enjoyed it.

It took me about 6 months of research and writing to complete the work for this

composition in 1993. After the writing was finished I then developed and

programmed a simple DOS based program that would allow the text files to be

displayed on a computer screen. I named the work Computer Weight Training

Routines because the routines were accessible via a computer instead of flipping

through the pages of a book.

Fifteen years ago as it is today there were numerous weight-training books and

manuals in publication but none of them were available to be run on a computer.

The Internet was in its infancy and the amount of online content was pretty near

zero unless you were a college professor or engineer that liked to share

information electronically. The common person simply didnt have access to the

net as we do today and if they did it was limited at best.

After finishing CWTR I took out an advertisement in the back of Popular

Mechanics magazine and sold a few copies. The program really didnt go over too

well and not many copies were sold. I guess not many people were into computers

like I was and they preferred to crack open a book instead of waiting for a

computer to boot up to view the routines.

I have been involved with weight training and different sports for nearly 40

years and have garnered a vast amount of knowledge from reading various weight-

training publications. I also have experienced weight lifting from inside the

gym where the hard core lifters reside. I did the lifting myself and then

watched how others did it and in the process I garnered a lot of information. I

have always enjoyed helping young inexperienced lifters with their struggle to

get bigger and stronger and thus Computer Weight Training Routines was born.


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CWTR is written and published by Howie Howard publishing. The complete text is

original and was originally written in 1993. The re-write, reformatting and

update took place in 2008.

For further information or to make a comment you can contact me at

[email protected].

Thank you.

Table Of Contents:

Introduction Flexibility Training Routine

Beginners Weight Training Routine

Intermediate Weight Training Routine

Advanced Weight Training Routine

Body Builders Training Routine

Football Weight Training Routine

Power Lifting Training Routine

Wrestlers Weight Training Routine

Baseball Weight Training Routine

Basketball Weight Training Routine

Bicycling Weight Training Routine

Golf Weight Training Routine

Lower Back Training Routine

Racquet Weight Training Routine

Runners Weight Training Routine

Swimmers Weight Training Routine

Womens Dumbbell Training Routine

Exercise Descriptions

Frequently Asked Questions

Miscellaneous Topics


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Flexibility Training Routine

What Is Flexibility? :

Flexibility is the ability of a muscle to stretch. The ligaments control the

maximum ranges of motion for the joints. Flexibility is a measure of how close

to this maximum level your muscles will reach or stretch. Flexibility is

controlled by the muscle ability to stretch. If the various muscles associated

with each joint will stretch to the ligaments max limits then flexibility is

optimal. These flexibility routines are designed to decrease muscle tightness.

Why Improve Flexibility? :

If your muscles lack sufficient flexibility this could result in a restricted

range of motion. This restricted range of motion could cause muscle injury

during weight training or sports participation. When flexibility is limited over

stretching can occur causing muscle pulls strains or general damage. Have you

ever heard someone say they have a pulled muscle and wondered just what that

was? Well, a pulled muscle occurs when a muscle is made to move or stretch

beyond its natural range of motion. This is why being flexible is a desirable

thing to be! It helps to prevent injuries.

(Routine #1) (Routine #2) (Routine #3)Exercise Name, Exercise Name, Exercise Name,

Chest Stretch Chest Stretch Neck Stretch

Lat Stretch Neck Stretch Overhead Stretch

Gastrocnemius Gastrocnemius Triceps Stretch

Soleus Soleus Lat Stretch

Seated Adductor Stretch Seated Adductor Stretch Gastrocnemius

Hip Roll Knee/Chest Soleus

High Hamstring Stretch High Hamstring Stretch Iliopsoas

Spinal Stretch Hamstring Stretch (Lying) Seated Adductor

Spinal Stretch Knee/Chest

Quad Stretch High Hamstring

Hamstring Stretch

Spinal Twist

Quad Stretch

Why Train For Flexibility? :

Flexibility training is done not only to stretch the muscles and ligaments but

also to warm up and prepare for weight training. As you may have experienced

after your first weight workout, weights can cause soreness. This is because


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weight lifting sometimes causes the muscles to stretch beyond their normal range

of motion. As an example of this we can look at the squat exercise. If you are

just starting squats or doing them after a long lay off the hamstrings will

become sore if you squat deep. Squats cause the hamstrings to stretch beyond

their normal range of motion. Over a short period of time the hamstrings will

become accustomed to this stretch and they will not be sore any longer. This is

an example of how stretching can increase a muscles range of motion.

Flexibility training can also help prevent soreness from new exercises.

Have you ever attended a football game? What do you see the players doing before

the game starts? The entire team is performing their pre-game warm-up or

stretches. Every sport participant uses stretching to warm-up before a sports

event, even a golfer will stretch.

(Routine #4) (Routine #5)

Exercise Name, Exercise Name,

Overhead Reach Standing Spinal Twist

Chest Stretch Neck Stretch

Neck Stretch Overhead Reach

Lat Stretch Triceps StretchGastrocnemius Lat Stretch

Standing Groin Stretch Gastrocnemius

Iliopsoas Soleus

Seated Lateral Hip Stretch Standing Groin Stretch

Bend And Reach Iliopoas

Knee/Chest Seated Adductor Stretch

Spinal Twist Bend And Reach

Quad Stretch Knee/Chest

Press-Up Hip Roll

High Hamstring Stretch

Hamstring Stretch

Spinal Twist

Quad Stretch

Press-Up

Recommendations:

When doing any of these Flexibility Routines it is recommended that you hold

each stretch for 30 to 60 seconds. Go slowly and dont jerk or move the muscle

quickly to its max level. Gradually move to a full stretch position. You want to

build up your flexibility slowly to avoid any over stretching. Once you reach

your maximum stretch or flexibility level you might just want to maintain that

level.

You should feel the muscle stretch but you do not want it to be painful. You

should perform these routines regularly as part of your weight and sports

activities pre warm-up. Start out with the Flexibility #1 routine and use it for

3 weeks as your flexibility increases you will be ready to go to Flex #2. Use

each Flex routine for 3 weeks until you get to Flex #5. You can remain with Flex

#5 or go back to the other routines to maintain your flexibility. Figuring on 1

minute for each stretch exercise, Flex #1 and #2 should take 10 minutes. Flex

#3 and #4 about 15 minutes and Flex #5 around 20 Minutes.


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If you perform these flexibility routines faithfully you should prevent any

muscle pulls or strains while lifting weights or participating in sports.

6Beginners Level I Weight Training Routine

Introduction:

Beginner Level I is a program for the person with no weight training experience.

This routine will condition and strengthen under-used muscles. It gives you a

foundation for the more advanced training routines that follow later. This

routine stresses the training of only the large muscle groups.

Weight Machines:

The Beginner I Program requires access to weight lifting machines. The reason

for this is safety, and machines are easier for the novice to learn. If you do

not belong to a gym and you do not have a leg press, leg curl, leg extension or

the other weight lifting machines found in a gym then a barbell exercise may be

substituted. The most popular types of weight machines are Nautilus, Body

Master, Cybex and a number of other name brands. All of these machines mimic the

motions of free weight barbell exercises. They employ a series of pulleys, cams

or gears inter-connected by cables or chain. As an example you could substitute

the leg press with squats. With free weights it is strongly suggested that you

train with a partner. He or she can serve as a spotter and provide emotionalsupport.

Training Technique:

Try to keep the training intensity low. Take your time and concentrate on

performing the exercises in a strict and controlled manner. If you find yourself

swinging or swaying while lifting then you are doing it wrong or you might be

using too much weight. Also if gravity or momentum are used you are using poor

technique. Lift the weight slowly and then lower it slowly. Practice breathing

properly, i.e.: inhale while raising the weight then exhale when lowering the

weight.

Muscle Soreness:

You may find that after completing your first workout your muscles are stiff

and/or sore. This is normal and with time it will go away. After your workout a

warm bath and light message will help with any discomfort. This program is

designed at one set per body part to limit any muscle discomfort. You might

think that one set is not enough but for the novice weight lifter or body-

builder it is.


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Exercise Name, # of Sets, # of Reps, Weight

Leg Press 1 15 Use a weight that you

Leg Extension 1 15 can handle comfortably

Hamstring Curl 1 15 for the prescribed

Seated Calf Rise 1 15 number of repetitions.

Calf Rise 1 15 Don't use a weight thatBench Press 1 15 is too heavy, thus

Lat Pull down 1 15 causing you to use poor

Press, Military 1 15 Technique.

Curl, Standing 1 15

Cable Press Down 1 15

Sit-up or Crunch 1 15

Recommendations:

Perform the Beginner I Routine for 4 weeks then go on to the Beginner II

routine. Perform all of the exercises in this program in one raining session; do

not split the exercises. It is advised that you do 3 workouts per week. You

should follow each workout day with a rest day. As described earlier, choose aweight that you can comfortably handle for the prescribed number of reps, as it

is very important especially for the beginning trainee. If you attempt to handle

too much weight when you first start out it could cause injury. Also too much

weight can cause poor lifting technique. During the beginning stages of a

training program you want to learn proper technique. The amount of weight really

doesnt matter because youre not trying to impress anyone with how much you can

lift you are working to get your muscles into condition. When choosing a weight

start out light. If the weights feels too light during your first session then

add a little weight during the next training period. Eventually you will know

how much weight you can use for each exercise. You should keep a training log of

how much weight you use with number of reps and sets performed.

Beginner Level II Workout Routine

Introduction:

Congratulations! You have successfully completed the Beginner Level I Program

and are now ready to go on to the Beginner Level II Routine. This routine is

designed for people with some lifting experience, such as Beginner Level I or

for the person that is restarting weight lifting after a long layoff. This

program is more intense with additional weight and reps used. An additional set

is also added to each exercise. This routine is a continuance of the Level I

system of training mainly the large muscle groups. There is an extra abdominal

exercise to ensure that the stomach area is getting enough work.


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In this routine it is permissible to substitute machine exercises for barbell

movements, such as replacing the machine bench press with a barbell bench press.

Also, the standing biceps Curl is best to be performed with a barbell.


Leg Press 2 12 As in the previous

Leg Extension 2 12 routine, use a weight

Hamstring Curl 2 12 that allows you to

Standing Calf Rise 2 12 perform the exercise

Bench Press 2 12 comfortably for the

Lat Pull Down 2 12 prescribed number of

Military Press 2 12 sets and reps.

Standing Curl 2 12


Sit-up 2 20

Leg Rise 2 20

Recommendations:

Your weights for the Beginner Level II routine should be a little heavier then

for the Beginner I routine. As you can see you are doing 12 reps instead of 15.

This allows you to use more weight. The rule in weight training is that if the

reps are low the weight is heavy and if the reps are high then the weight should

be light. In the case of a Beginner Level II trainee we can say that for 12 reps

verses 15 reps the weight can be 5 or 10 pounds heavier.

You should continue to practice proper training and breathing technique. Perform

this routine for 4 weeks and train 3 times a week with 1 day of rest between

workouts. Again do not split the workout, do all of the exercises in one

session. NOTE: As safety a precaution use a spotter when performing the bench

press with a barbell. The bench press can be a very dangerous movement if not

performed correctly.

Beginner Level III Workout Routine

Introduction:

You have now completed 8 weeks of weight training. You should be seeing some

results such as increased strength in the various lifts with your muscles

becoming more conditioned. You are now ready to start the final portion of the

beginner weight training routines. This routine is a little more difficult than

the Beginner Level II Routine is.


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An additional set is added to each of the large muscle group exercises. Also

some additional exercises have been added to get you ready for the next program

of training which is the Intermediate Level I program.


Leg Press 3 15,12,10 Use a progressively

Leg Extension 3 15,12,10 heavier weight with

Hamstring Curl 3 15,12,10 each set.

Calf Rise 3 15

Bench Press 3 15,12,10

Flys 2 12

Seated Cable Rows 2 12

Lat Pull Down 3 15,12,10

Military, Press 3 15,12,10

Lateral Rise 2 12

Standing Curl 15,12,10

D. B. Curls 10

Cable Press Down 15,12,10

Triceps Kickback 15Leg Rise 25

Sit-ups 25

Recommendations:

With the Beginner Level III Routine you should continue to train 3 days a week

with 1 day of rest between workout days. While performing the various exercises

and sets it is advised that you keep your training pace moving along. In other

words dont take too much rest between sets. As a rule of thumb a minute or so

is enough time to recover from an exercise. If you take any longer then that

your muscles will start to cool down. If the muscle does cool you could possibly

suffer a pulled muscle. If you find yourself taking a long time between sets try

to pick up the pace.

As you can see this routine requires you to use different reps for the various

sets. The reason for this is that we want you to increase the weight from set to

set. The general rule in weight lifting is that if you do fewer reps then you

should be lifting more weight. For example if you are using 100 lbs. for 15 reps

in the bench press. Then for 12 reps you could handle 110 or 115 lbs. and then

add 10 or 15 lbs. for the next set of 10 reps. Always make sure that the weights

are not too heavy or too light. As you continue to lift and get stronger you

will find that your weights may become too light. You should adjust them so that

you can comfortably do the prescribed number of reps.

Intermediate Weight Training Routine


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Introduction:

After completing the three Beginner Level Training Routines you are now ready to

start on the Intermediate Level I routine. This program continues the 3 set

format that was started in the Beginner Level III Routine. Your reps have been

lowered to allow you to lift more weight in each exercise. Remember to

concentrate on performing the exercises with good form. Increased weights can

cause one to become lax with form. If your form becomes poor then lower the

weight.

Intermediate Level I Routine:Exercise Name, # of Sets, # of Reps, Weight

Leg Press 3 12,10,8 Various weights

Leg Extension 3 12,10,8 will be used, as

Hamstring Curls 3 12,10,8 the reps decrease,

Standing Calf Rise 3 15 the weight will

Seated Calf Rise 3 15 become heavier.

Bench Press 3 12,10,8

Incline Fly 3 10

Lat Pull downs 3 12,10,8

Seated Cable Rows 3 12,10,8

Military Press 3 12,10,8

Lateral Rise 3 10

Standing Curl 3 12,10,8

Concentration Curl 3 12,10,8

Lying Triceps Extension 3 12,10,8

Cable Press Down 3 12,10,8

Wrist Curl 2 12

Incline Board Leg Rise 2 25

Sit-ups 3 25

Recommendations:

This routine is more intense than the previous routine, but you should still try

to remain on the 3 training sessions per week. You should be able to completethis routine in an hour or so. With a days rest between workouts you should be

well rested. Do this program for 6 to 8 weeks and then go on to the Intermediate

Level II program. Remember to increase the weights by 5 lbs. or so when your

lifting begins to get easy. Muscles become stronger when there is a greater

demand put on them over time.


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Intermediate II Weight Training Routine

Introduction:

After completing the Intermediate Level I Routine you are now ready to start on

the next program. This routine is quite intense. There are additional sets as

well as lower reps so that you can continue to increase your weights. This

routine is balanced to give each body part an equal amount of work. You might

think that the legs are getting too much work in comparison to the other parts.

The legs being such a large muscle group require the most work to train them

fully. The triceps and shoulders do not get as intense a workout as the chestwhich is a larger muscle group because they come into play when you train the

chest.

You may notice that exercises such as the lateral rise and other light movements

do not increase in weight as rapidly as the bench press. These movements are not

strength or bulking exercises they are designed to shape the muscle. This is the

reason that you dont have to worry about adding great amounts of weight to

these exercises; you are more concerned with form.

Intermediate Level II Routine:Exercise Name, # of Sets, # of Reps, Weight.

Squat 2 10 Use the sameLeg Press 2 12 guidelines as

Leg Extensions 4 12,10,10,8 discussed above.

Hamstring Curl 4 12,12,10,10

Seated Calf Rise 2 20

Standing Calf Rise 4 15

Bench Press 4 12,10,8,8

Incline Press 2 12

Pec Deck 2 12

Pullover 3 10


Lat Pull down 4 10

Press Behind Neck 2 12

Upright Row 2 12Lateral Rise 3 12

Alternate Arm Curl 3 10

Preachers Curl 4 10

Lying Triceps Curl 3 12

Cable Press down 4 12

Wrist Curl 2 15

Reverse Curl 2 15

Leg Rise 3 15


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Sit-ups 3 15

Recommendations:

With this program being quite a bit more intense than the previous ones you are

permitted to split the routine up into upper and lower body days. You will then

be training 6 times a week with 1 day of rest at weeks end. If you feel this isstill too much, then go to a 4 day a week schedule. Continue doing the

Intermediate Level II routine for 8 weeks and then go on to the advanced

program. If you go to a 4-day a week schedule then do the Intermediate Level II

program for 12 weeks.

Advanced Weight Training Routine

Introduction:

After completing the Intermediate Level Routines you are now ready for the

Advanced Level. This routine is very intense. You have been training now for 6

to 8 months so you should be ready for this program. This routine introduces you

to some new exercises and it adds sets to the movements you have been doing. You

should now know what your max weights are for the various exercises thus

allowing you to choose the correct weight for the required reps. Your technique

should also be perfected and you should not have to think about it while

training.

Advanced Training Routine (Entire routine in one day.)Exercise Name, # of Sets, # of Reps, Weight

Squats 4 15,12,10,8 Use a sufficient

Leg Press 3 10,8,8 amount of weight

Leg Extension 3 12 to allow you to

Hamstring Curl 3 12 do the prescribed

Standing Calf Rise 4 15 amount of reps.

Donkey Calf Rise 3 15


Incline Press 3 10

Flys 3 12Pullover 3 15


Lat Pull down 4 12,10,8,8

Behind Neck Press 4 12,10,8,8

Lateral Rise 3 10

Upright Row 3 10

Standing Curl 4 12,10,10,8

Seated D.B. Curl 3 10


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Preacher Curl 3 10

Close Grip Bench 3 10

Lying Triceps Extent. 4 12,10,10,8


Wrist Curl 3 12

Reverse Wrist Curl 2 15

Dead-Lift 3 15Leg Rise 3 25

Sit-ups 4 25

Recommendations:

The Advanced Level Routine should be performed 3 times per week with a days

rest in between. You may split the routine up into upper body one-day then lower

body the next. You can do the split routine 4 to 6 times a week depending on the

level of conditioning you wish to attain. The following is a sample of a split

routine using the above exercises:

Advanced Level Training Routine (Split Routine)(Day 1) A split.


Squats 4 15,12,10,8 Same as above.

Leg Press 3 10,8,8

Leg Extension 3 10

Hamstring Curls 3 12

Standing Calf Rise 4 15


Dead Lift 3 15



Wrist Curl 3 12


Leg Rise 3 25

sit-ups 4 25

(Day 2) B split.


Incline Press 3 10

Flys 3 12

Pullover 3 15

Press Behind Neck 4 12,10,8,8

Lateral Rise 3 10

Upright Row 3 10



Preacher Curl 3 10





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Workout Options:

When doing the Split Routine you can start with either the A Split or the B

Split on your first training day. It's your choice. Don't take a rest day go

right into the other split. In essence, what you are doing is taking 2 days to

train your whole body. If you decide to have 3 training sessions per week then

that would translate into 6 workouts per week on the split schedule. You canthen take the seventh day as a rest day. There are other ways to do a split

routine as you may decide that 6 training days in a row are too much. If this is

so then it is best if you do a 4-day split. This can be done in two ways. The

first being a 2 day on 1 day off then 2 more training days followed by a 2 day

rest over the weekend. The second method is a rotating schedule. Workout 2 days

then take 1 day of rest then follow the rest day with 2 workout days etc. With

this schedule you will be training on different days during each week.

Never take more then 2 days rest in a row. You want to get yourself on a

schedule that you can stay on. You want to make training a part of your life.

What happens if you are tired or sick and dont feel like training? Then by all

means take the day off. You should never train when sick or injured. If you are

tired too often then sit down and reevaluate youre training routine. You might

possibly be over training.

Wrap-up:

The Advanced Level Routine is the final general training weight lifting program.

What you do next depends upon what your ultimate goals are. Do you want an even

more intense training regimen? Then you can go on to the body building programs.

Or maybe you want to specialize and be a power lifter or train for football. If

this is the path you desire then by all means go on to those programs. Stay with

the Advanced Program for 2 to 3 months then go to your specialty. Many people do

not want to go on to specialized training. If not then it is advised that you

stay on the Advanced Program. This routine is intense and difficult enough so

that you will continue to make improvements. If you do decide to stay with this

routine and find progress slowing then try changing the exercises around withones you haven't done before. This will allow you to remain fresh and you won't

become bored with your training.

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Bodybuilders Training Routine

Introduction:

There are 3 levels of Bodybuilding Training Routines provided. Each routine is

quite intensive so make sure you are properly warmed up before starting to


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train. All of the programs are based on a split routine training system. You

will be training one half of the body the first day, and the other half the

next. If you are new to weight training and bodybuilding then it is advised that

you start with the Beginner, Intermediate and Advanced level routines first. If

you are experienced then you can start with the Body Building 1A and 1B

Programs.

This program requires the use of some rather heavy weights so it is advised that

you use spotters with any exercises that might require it. Always remember to

use proper weight training technique. Perform the exercises with a slow, strict

and deliberate motion. If you have been reading other sections of this

presentation then you are probably getting tired of hearing this. However it is

very important and we are repeating it with each routine. Always use good

technique. This means no swinging, using momentum or bouncing the bar off the

chest or any other sloppy lifting styles. Remember those who get red in the face

or have shaking arms or other extremities are using too heavy a weight. Weights

that are too heavy can cause injuries and sloppy technique. In bodybuilding you

are working to build muscle not a power lifter's strength.

(Routine 1A)Exercise Name, # of Sets, # of Reps, Weight

Bench Press 4 12,10,8,6 Use a weight that

Incline Press 3 12,10, 8 will allow you to

Flys 3 10 do the prescribed

Pullover 4 12 number of sets

Press Behind Neck 4 12,10,8,6 and reps.

Lateral Rise 3 12

Bent Over Lateral Rise 3 12

Parallel Dips 3 12



Hanging Leg Rise 4 20

Leg Rise 3 20

Sit-ups 3 20

(Routine 1B)Exercise Name, # of Sets, # of Reps, Weight

Leg Press 4 15,12,10,8 Use a weight that

Hack Squats 4 15,12,10,8 will allow you to

Hamstring Curls 4 15,12,10,8 do the prescribed

Seated Calf Rise 4 15 number of sets

Standing Calf Rise 4 15 and reps.

Bent Over Rows 4 12,10,8,6

Seated Cable Rows 4 12,10,8,8Shrug 4 15

Alternate D.B. Curl 4 10

Standing Curls 4 10

Reverse Curl 4 12

Wrist Curl 4 12



Sit-up Crunches 4 15


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Incline Board Sit-up 3 20

Recommendations:

The Bodybuilding 1 Routine is very similar to the advanced routine in that it

has 1 exercise devoted to building size in the major muscle groups and 1 or 2

other exercises that develop shape. Each routine should be trained 2 times aweek for a total of 4 workouts per week. You should do BB 1A on Monday followed

by BB 1B on Tuesday. Take Wednesday off as a rest day and then repeat the BB 1A

routine on Thursday followed by BB 1B on Friday. The weekend can be off days.

Remember to use the Flexibility training routines to increase your flexibility

and to warm up. If you are a competitive bodybuilder you could use the off days

to do some aerobics.

It is advised that you use the Bodybuilding 1A and 1B Routines for a minimum of

4 months. This will give you ample time to be accustomed to a routine as intense

as this one. It will also fully prepare you for the Bodybuilding 2A and 2B

programs. If you believe you are ready for these routines then it should not be

necessary to make the routine easier by cutting sets and reps as we have done in

other programs. If you find this too hard then go back to the Intermediate and

Advanced Programs for additional conditioning. If you have come up through the

Beginner, Intermediate and Advanced Routines it would be wise to take a week or

two layoff before starting the bodybuilding sections. This way your body will be

fresh and ready for some intense workouts. Don't take too long of a layoff

because you could lose some of your conditioning.

Bodybuilders Training Routine (Part 2)

Introduction:

After completing the Bodybuilding 1A and 1B Training Program you are now ready

to take the next step. The BB 2A and 2B routine is made more intense by adding

additional sets and reps. If you would like to do super sets then by all means

do so. The BB 2A and 2B program should be trained the same as BB 1A and 1B.

Complete each routine 2 times per week for a total of 4 workouts a week.


Bench Press 3 12,10,8 Use a weight that

Incline Press 3 12,10,8 will allow you to

Flys 3 12 do the prescribed

Cable Crossovers 3 12 number of reps

One Arm D.B. Row 4 10,10,8,8 and sets.

Seated Cable Row 4 12


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Bent Over Lateral Rise 4 12,10,10,8

Lateral Rise 4 12,10,10,8

Upright Row 4 10

Shrug 4 12

Incline Board Leg Rise 5 20Sit-ups 5 20


Squats 4 12,10,8,8 Use a weight that

Leg Press 4 12,10,8,8 will allow you to

Leg Extension 3 12 do the prescribed

Hamstring Curls 3 12 number of reps

Seated Calf Rise 5 15 and sets.


Standing Curls 4 10,10,8,8Seated D.B. Curl 4 10

Preacher Curl 4 12,10,8,8

Close Grip Bench Press 4 10

Dips 4 12

Lying Triceps Extension 4 12,10,8,8

Wrist Curls 4 12


Incline Leg Rise 5 20

Sit-ups 5 20

Workout Tips:

As to how long it should take to finish your training session will depend on afew factors. It would depend on how much rest you take between sets and body

parts. If your training is extremely intense then more rest is required. Also,

if you use heavy weights then taking a longer amount of time is ok. As a general

rule you should try to keep your work out moving along. Some folks find

themselves socializing with other people in the gym thus taking too long to

train. You always want to get to the gym, take your warm up and attack the

weights then hit the showers and go home. Its not a good idea to make

bodybuilding occupy your every thought.

Off-Season Program:

The BB 1 and BB 2 Routines are also great off-season programs for the

competitive bodybuilder since they are not as intense as the Bodybuilding 3Routines. Believe this, the BB 3 program is very intense! After training BB 2

for 6 months or so you should be ready to move on to BB 3.

Bodybuilders Training Routine (Part 3)


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Introduction:

Welcome to the Bodybuilding 3 Workout Routines. If you are ready for this

program then you are probably getting ready to enter the Mr. or Ms. America

contest. This is the most intense weight routine you will probably ever do. This

routine is not for the novice weight trainee. If you have come up through the

ranks starting from the Beginner Routine then you probably have 2 or 3 years ofweight training experience under your belt. This routine is similar to the

programs the top stars use.


Squats 5 12,10,10,8,8 Use a weight that

Hack Squats 4 12,10,8,8 will allow you to

Leg Extensions 4 12 do the prescribed

Hamstring Curls 4 12 number of sets

Standing Calf Rise 5 20 and reps.


Donkey Calf Rise 5 20Bench Press 5 15,12,10,8,8

Incline Press 4 12,12,10,10

Incline Flys 4 12,12,10,10

Cable Crossovers 4 15

One Arm D.B. Rows 4 8,8,6,6


Lat Pull downs 4 12

Close Grip Pull down 4 10




Military Press 3 12,10,10 Use a weight that

Press Behind Neck 4 10,8,6,6 will allow you to

Front Rise 4 10 do the prescribed

Lateral Rise 4 15 number of sets

Bent Over Rise 5 12 and reps.

Upright Row 4 12,12,10,10

Shrug 4 12

Standing Curl 5 12,10,8,8,8


Preacher Curl 4 12

Concentration Curl 4 10Close Grip Bench Press 4 10,10,8,8

Lying Triceps Extension 5 12,12,10,8,8


Triceps Kickback 4 15

Wrist Curl 4 20





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Recommendations:

You should be training each routine 3 times per week for a total of 6 workouts a

week. A common schedule is a Monday through Saturday training period with Sunday

as a rest day. The time it takes to complete each session as with BB 1 and BB 2

will vary according to each individual. It could take 2 to 3 hours to do aworkout. We wont even mention safety or exercise technique here because if

you're using this routine you are probably an expert level weight trainer.

You might have noticed a few different things in this routine. The calves are

worked 4 times per week. The reason for this is because the calf muscle is a

very dense muscle group and it needs to be hit extra hard. Also some body

builders neglect them so we want to make sure that they get enough work. Also

the abdominal muscles are trained every day to develop them to champion level

standards.

Goals:

A bodybuilders main goal is to build a body that has a combination of muscularsize with shape and definition. This coupled with a smooth polished posing

routine will insure a successful contest. As you know a body builder does not

train for a specific sport such as football. His competition only takes a few

minutes of posing in front of judges. The bodybuilder's weight training in the

gym is his sport. This is why he or she must have the best-designed and

efficient weight routines possible.

Diet:

Possibly the most important part of a bodybuilders training is diet. It will

take more to win a contest then just huge muscles. You need muscular cuts and

definition. In order to develop good definition you need to follow a low fat and

high protein diet through out the year. When it is 2 to 3 months before thecontest you then go to a high protein and low carbohydrate diet. A general rule

is 1 gram of protein for each kilo of body weight. If you weigh 200 lbs. you

should be taking in approx. 100 to 120 grams of protein per day. It is very

important to supply the body with nutrients and protein throughout the day. Many

body builders have 6 small meals compared to 3 normal ones a day.

If you are going to be a good bodybuilder and are going to use this routine it

is very important to follow a sound nutritional program. We have really only

touched lightly on the nutrition part of bodybuilding due to lack of space. As

another general rule of bodybuilding some people claim that nutrition is 80 % of

the battle in becoming a champion.

If you follow this routine along with the proper diet and don't miss any

workouts you certainly can be very successful in your bodybuilding endeavors.

Football Weight Training Routine Part 1:(Offensive and Defensive Lineman)


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Introduction:

The Football Training Routine is a very intense program. It is designed for the

experienced trainee. This program is developed for lineman, both defensive and

offensive. Young and inexperienced players, i.e.: junior high school, freshman

and sophomore high school students should start with the Beginner through

Advanced Routines first. After completing these programs you can move to thisroutine.

(Routine A)Exercise Name, # of Sets, # of Reps, Weight

Squat 5 10,8,5,3,3 Use a weight that


Hamstring Curls 4 12 complete the pre-

Incline Press 4 12,10,8,6 scribed sets and

Incline Flys 3 10 reps.

Bent Over Rows 5 10,8,6,5,5

Hyperextensions 4 10Military Press 5 10,8,5,5,5

Lateral Rise 3 12

Upright Row 4 10,8,8,6

Standing Curls 5 10,8,8,6,6

Alternate D.B. Curls 4 10,8,8,6

Close Grip Bench Press 4 10,8,8,8


(Routine B)Exercise Name, # of Sets, # of Reps, Weight

Front Squat 5 10,8,6,4,3 Same as above.

Leg Extensions 4 10Bench Press 5 10,8,5,3,3

Flys 5 10,8,5,5,5

Seated D.B. Press 5 8,8,5,3,3

Pullover 4 10

Press Behind Neck 5 10,8,6,6,3

Shrug 4 10,12,12,10

Incline Curl 3 8

Preacher Curl 4 10

Parallel Dips 4 8


Recommendations:

The Football A and B Routines can be used during the pre season and during the

season. They can also be used during the off season with a few modifications.

You can modify the routine for off-season use by adjusting the number of sets,

reps and number of workouts per week. For pre-season and in-season use it is

advised that you do routine A and B one time each per week for 2 workouts a

week. During the off-season you can add an extra workout for a total of 3. You

should do Routine A then B and then finish up the week with Routine A again. For


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the next week you can start with Routine B etc. Make sure you have a rest day in

between each workout day.

You may have noticed calves and abdominal muscles are not included in this

routine. The reason for this is because you should be getting plenty of work for

these areas during your football drills and practice. For the off-season you can

add toe rises and sit-up work to the routine. The Football A and B Routines

concentrate on building the large muscle groups with emphasis on the hips, legs

and shoulder area. This routine is designed to produce pushing power.

Workout intensity should be adjusted during the season as well. You might want

to use lighter weights with more reps to maintain your conditioning. During the

off season is when you want to be using your heaviest weights with low reps. Do

flexibility before each weight session and practice. Aerobic work should be done

at least 3 times per week during the off season and can be done during each

practice session during the pre and in season.

Football Weight training Routine Part 2:

(Backs and Linebackers)

Introduction:

This Routine is designed for Offensive and Defensive Backs and Linebackers. It

differs in that it puts more emphasis on pulling power. Running backs try to

pull away from tacklers where as Defensive Backs and Linebackers are trying to

pull down or tackle the ball carrier. In the Lineman Program both Offensive and

Defensive players spend most of their time pushing forward.

The Lineman Routine concentrates on sheer strength training using heavy weights

with low reps. The routine for Backs has some strength exercises but its main

emphasis is in developing power. An offensive back needs explosive power for

breakaway runs and a defensive back needs the power to tackle a runner in the

open field. This routine will give you that.

(Routine A)Exercise Name, # of Sets, # of Reps,

WeightSquat 5 12,8,5,5,3 Use a weight that

Leg Extensions 3 10 will allow you to

Hamstring Curls 4 12 do the prescribed

Standing Calf Rise 4 15 number of sets

Incline Press 5 12,8,8,5,5 and reps.

Flys 4 10

Pullover 4 8


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Close Grip Pull down 4 10,8,6,6


Shrug 4 10,8,8,6


Lying Triceps Extent 4 12,10,8,8

Wrist Curl 4 15Reverse Wrist Curl 4 15

Leg Rise 4 20

Sit-ups 4 20

(Routine B)Exercise Name, # of Sets, # of Reps, Weight

Front Squat 5 12,10,8,8,8 Same as above.

Leg Extension 4 10



Bench Press 5 12,8,6,4,4

Incline Flys 4 10Hyperextensions 4 8

Bent Over Row 4 8,8,6,6

One Arm D.B. Row 3 10

Military Press 4 10,8,8,6

Up Right Row 4 10,8,8,6

Standing Curl 5 8


Wrist Curls 4 15


Sit-ups 4 20


Recommendations:

As with the Lineman Program you should do Routine A and B once a week for 2

weight sessions per week during pre and in-season. For off-season training you

can add sets as needed and you can also add 1 workout per week. Complete the

Flexibility Routines as pre-workout and game/practice warm-ups. For in-season

training you will be running as part of your practice. During the off-season as

with the Lineman Program you should continue aerobic work.

If you find that this is too much to handle during the pre-season and early

season you are advised to cut some sets out of the routine. Then as the season

progresses and your conditioning increases you can add the sets back in.

Remember to train smart and avoid over training. A sign of over training ischronic tiredness. Many times a trainee is tired before a workout and then as

the body gets warmed up the tiredness goes away. If you are tired or sluggish

during a workout do not be overly concerned. However, if this sluggishness goes

on for several workouts you are probably over training. It is advised that you

take a few days off to rest.


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Power Lifting Training Routine

Introduction:

The Power Lifters Routine is a very intense program based solely on the

extremely heavy weights that are used. If you are a novice or beginning lifter

and want to power lift it is recommended that you go to the Beginner through

Advanced Routines first. Completing these will provide you with a solid base. A

word about performing the exercises in this program. Power Lifting is a very

strict sport. There are rules governing the performance of each lift. For this

reason you want to perform each set and rep as if you were lifting in front of

the three judges. This means no bouncing or dropping the weights or sloppymovements with the barbell.

Safety:

We want to talk about safety first because it is very important in Power

Lifting. Words of caution to make sure you are thoroughly warmed up and

stretched. Use the Flexibility routines for this purpose. A second word of

caution, always lift with a training partner or preferably two training

partners. They can serve as spotters and will help you load and unload the

barbell. In addition to this your training partners can help you to put your

equipment on and then take it off again (we will discuss equipment later). In

other weight lifting programs you can usually train by yourself asking other

trainees in the gym for a spot when needed. In power lifting your training

partners are very important to you. You need someone that knows you and youre

lifting abilities very well. It could be the difference between a safe lift and

serious injury. Some world class power lifters lift near 1000 lbs. in the squat

and some times employ 3 spotters and a coach to train with them.

(Day 1)(Monday)Exercise Name, # of Sets, # of Reps, Weight

Squat 6 12,8,5,3,3,3 Use a weight that

Front Squat 4 8,5,5,3 will allow you to

Leg Press 4 8,5,5,5 do the number of

Leg Extension 4 8 sets and reps

Hamstring Curls 4 8 Prescribed. With-Standing Calf Rise 4 10 out straining.

Lying Leg Rise 4 25

Sit-ups (Weighted) 4 10

(Day 2) (Tuesday)Exercise Name, # of Sets, # of Reps, Weight

Bench Press 6 12,8,5,5,3,3 Same as above.


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Bench Press (Partial) 4 5,5,3,3

Incline Press 4 5

Lying Triceps Extent. 4 6




Sit-ups 4 25

(Day 3) (Wednesday)Exercise Name, # of Sets, # of Reps, Weight

Squat 6 12,10,8,5,5,5 Same as above.

Hack Squat 4 8,5,5,5

Leg Press 4 8

Leg Extension 4 10



Flat Leg Rise 4 25

Sit-ups (Weighted) 4 10

(Day 4) (Friday)Exercise Name, # of Sets, # of Reps, Weight

Dead Lift 6 12,8,5,5,5,3 Same as above.

Dead Lift (Partial) 4 6

Good Mornings 4 6


Pull ups (Over hand) 4 8,6,5,3

Standing Curls 4 8

Shrugs 4 8


Sit-ups 4 25

(Day 5) (Saturday)Exercise Name, # of Sets, # of Reps, Weight

Bench Press 6 12,10,8,6,6 Same as above.

D.B. Bench Press 4 8,5,5,5

Incline Press 4 6


Lying Triceps Extent. 4 8


Flat Leg Rise 4 25

sit-ups (Weighted) 4 10

Power Lifting Differences:

As you study the exercise listing for this program you may have noticed a few

differences from the other weight programs here. The first difference is the

number of reps you will be doing. Power lifting requires you to lift very heavy

weights for low reps. The actual strength building movements are the ones that

contain 5 to 3 reps. The sets with 8 to 6 reps provide muscle development and


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the sets in the 12 to 10 range are used for warm ups. If you do sets of 1 rep

you are going for your max or testing your strength.

The second difference in this program is the way each exercise is used in the

routine. In power lift training you will be performing the actual movements or

lifts in the gym that you are required to be doing in competition. A power

lifting competition consists of 3 lifts, the squat, the bench press, the dead

lift and the total. You will be doing one of these lifts every day during your

training. All of the other exercises are included to develop the supporting

muscle groups. These areas serve to assist and support the prime movers. As you

know a chain is only as strong as its weakest link and that is why we train all

of the muscles in the body. You might be wondering why the biceps and calves are

trained for only a few sets. The reason for this is that these muscles do not

play a big role in the performance of the three lifts so it is not necessary to

use up energy developing them.

Equipment:

What power lifting equipment will you need to train and compete effectively?

The most important piece of equipment for the beginning lifter is a heavy-duty

power-lifting belt. You also need a set of knee wraps for the squat and somechalk to put on your hands while dead lifting. When you advance in the sport you

might want to acquire a squat suit and bench shirt. While training it would be

wise not to become too dependent on your lifting equipment. You should only use

your suit and shirt 3 to 4 weeks before your competition to get accustomed to

wearing this equipment. When you put on a tight bench shirt or squat suit you

should see a 30 to 40 lb. increase in your lifts. Also leg wraps should never be

used on the light squat sets, only use them on your sets of 1 to 3 reps. Some

elite lifters have many squat suits and bench shirts. They will use a loose

fitting suit during the latter portion of their program near contest time. For a

contest they have a back up suit and shirt in case their main unit blows out.

Recommendations:

When training for power lifting you will not lift heavy max weights every

workout. As a general rule the first two workouts should be the heavy max days.

The dead lift day will always be heavy. As you can see listed for day 4 and 5 in

the routine you are doing slightly higher reps for these days. We recommend you

use a little less weight, probably 80 % of your max weights. Also power lifters

do not lift max weights year round. They train in cycles of 3 to 4 months of

heavy weights then cycle to lighter less intense workouts. You might have

noticed that the dead lift is trained only once a week. The reason for this is

that the dead lift stresses the entire body and is the heaviest weight you will

train with during the week.

Body Type:

How will your body type affect your lifting potential? In power lifting body

type is very important but it will not prevent you from competing with the best

in the game. Power Lifting is a sport of leverage. If you have short arms and a

thick chest then you have the potential to be a good bench presser. With this

body type you have to move the weight a shorter distance then someone with long

arms. In turn, if you have long arms and average length legs then your best lift

could be the dead lift. With long arms you will not have to move the barbell as

far off the floor as a person with shorter arms does.


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A good squatter might have short legs and torso. This body type will allow the

lifter to leverage his body more efficiently under the bar then someone with

long legs. In the sport of power lifting many times a lifter will have one

strong lift while the other two could be average or even poor. Don't let your

lack of the perfect body type deter you from competing at your peak level.

Proper training with a good diet and adequate sleep should take you to the top.

Wrestlers Weight Training Routine

Introduction:

The Wrestling Training Routine emphasizes developing leg and hip strength and

power coupled with pulling power. These are the basic requirements for the sport

of wrestling. Although wrestling is an anaerobic sport a strong aerobic base is

required. This aerobic power will allow you to train at a high intensity level

that will then increase your anaerobic condition.



Lunges 3 12,10,8 will allow you to

Hamstring Curls 4 10,8,8,8 do the prescribed

Incline Press 3 8 number of setsIncline Flys 4 10 and reps.

Power Clean 4 10,6,6,6


Close Grip Pull down 4 12,10,8,8

Overhead Press 3 10,8,8

Lateral Rise 3 8

Nautilus Neck Mach. 4 10


Incline D.B. Curl 3 10

Seated Triceps Extent. 4 10,10,8,8

Wrist Curl 4 20


Hanging Leg Rise 4 15Sit-ups 4 20

Recommendations:

This routine can be used in a straight set fashion as shown above i.e.: you

complete the 4 sets of squats then go onto the three sets of lunges, etc. Or you

can do the program in a circuit training fashion. If you desire a harder more

intense workout you are advised to do the routine in the circuit fashion.


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You should do the Flexibility Routine before doing the weight training part.

Perform the Wrestling Routine 3 times per week on a day on day off schedule.

Also perform your aerobic work 5 times per week. You can use various methods

such as running or bicycling for the aerobic part. In the sport of wrestling

along with football participants sometimes run hills. This intensifies the

aerobic effect. Try to do the aerobic training for 40 minutes per session (less

if youre conditioning is not at its peak). The weight routine should last no

more then an hour (less if you do it as a circuit). If you find that the weight

routine is too intense for you then by all means lessen the load by a set or so.

You can gradually increase back up to the prescribed amounts of sets, as you

become stronger and more conditioned.

Neck Strength:

As you probably know wrestling requires a strong neck. In fact wrestlers (we

mean scholastic and college wrestlers not the big time pro wrestlers) always

have very large and strong necks. This program will train your neck to prevent

any injuries that could occur while wrestling. We have listed the Nautilus Neck

Machine as part of your workout. If you do not have access to this machine there

are other exercises that you can do. A few of these are as follows.

1): Wrestler's Bridge: Lie on the floor on your back and keep your knees bent

and feet flat on the floor. With a pillow under your head slowly raise your body

up keeping the top of your head on the pillow. Your back should be arched. The

only parts of your body touching the floor will be the top of your head and your

feet. Your body should resemble a bridge, thus the name Wrestlers Bridge. If you

feel real ambitious you can use a weight plate or barbell to perform this

exercise. Hold the weight above your chest at arm length as you raise your body

up while keeping your head on the pillow.

2): Lie on your back on a flat bench and have your head hanging over one end of

the bench. Place a towel on your fore head and now put a weight plate on top of

the towel. You will now want to draw your head up toward your chest. This worksthe front of your neck. Another variation of this movement is to lie on your

side on the bench or on the floor and place the towel on the side of your head

with the weight plate on top of the towel. Draw your head up towards the

shoulder. Follow this by turning over on your other side and repeat.

If you follow this program you should become a much more powerful wrestler.

Always remember to use proper weight training techniques and be safe while

working out alone. Try to have someone spot you if needed.

Baseball Weight Training Routine

Introduction:


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The Baseball Training Program provides a moderate level of out-of-season and

pre-season conditioning for any level of Baseball player. Many of the same

exercises that are in the racquet sports routine are also used here. A little

more emphasis is put on upper chest and triceps strength. The development of leg

and mid-level torso strength is greatly stressed in the baseball routine, with

forearm training especially emphasized. The triceps and most of the major

muscles of the back are not used to drive a baseball except in a supporting

role. Thus they are not emphasized in this program, but they do receive some

work.

Forearm Strength:

The belief that a very large and tall man with long arms might have trouble

getting around on a fast ball and be able to drive it for distance is false.

Take a look at the former Chicago White Sox first baseman Frank Thomas. He is

tall at 6'5" and he weighs 240 lbs. and he is extremely strong. He would make a

good pro football linebacker. He has very strong legs and forearms. Strong

forearms are a baseball players best friend as they allow him to accelerate the

bat around very quickly. When bat meets ball the legs and mid-torso uncoiling

supply the power that launches the ball over the fence. How many times have you

watched a ball game on TV and heard the announcers talk about bat speed? Batspeed comes from strong forearms, with the power coming from the legs and mid-

torso area. This does not mean that you can neglect all of the other muscles. In

fact a strong overall body serves to better support the areas that play a

leading role in hitting a home run.

Exercise Name, # of Sets, # of Reps Weight


Lunges 4 10,10,8,8 you can handle

Leg Extensions 3 10 for the prescribed

Hamstring Curl 3 12 number of reps and

Seated Calf Rise 3 20 sets.

Standing Calf Rise 4 20Incline Press 3 10,8,6,6

Incline Flys 3 10

Pullover 3 10



Rotary Torso 3 20,15,12,10

Military Press 3 10,8,6

Front Rise 3 10

Lateral Rise 3 10

Standing Curl 3 10

Bent Over Rise 3 10

Reverse Curl 3 12

Wrist Curl 3 15



Flat Bench Leg Rise 2 15

Sit-ups 2 15

Recommendations:


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You should train with weights 3 times a week with a days rest in between each

workout day. You should also start the workout with some flexibility exercises.

In addition to this it is important to do at least 4 days of aerobic training

for about 30 minutes a session. The weight sessions should take about an hour

and a half or less. Normally a baseball player will not lift weights during the

season. But if you want to maintain some strength through out the season you can

continue lifting 1 or 2 days a week for 30 minutes or so. It is recommended that

you lift after playing ball or practicing. In addition your flexibility and

aerobic training should be continued during the season after practice. It would

all depend on your schedule. If for example you are playing a 162 game season

then you should delete the weights all together but continue the aerobics. If on

the other hand you only play 2 or 3 times a week then you can find a day or two

for weights.

If you faithfully lift during the off season months you will greatly improve

your power. However it will not guarantee that you will hit a 90-mph fast ball

because doing that takes natural abilities that even weights can't produce for

you.

Basketball Weight Training Routine

Introduction:

The Basketball Weight Training Routine is designed to emphasize building legstrength to improve jumping ability. It will develop your pulling strength for

more effective rebounding and it will help strengthen the shoulders and triceps

for improved long range shooting.



Leg Extension 4 15 will allow you to

Hamstring Curls 4 12 comfortably perform

Standing Calf Rise 3 20 the prescribed

Donkey Calf Rise 3 20 number of reps.


Incline Flys 4 12Pullover 4 12

Close Grip Pull down 3 12,10,8

Wide Grip Pull down 3 12,10,8

Rotary Torso 4 15

Military Press 4 12,10,8,8

Standing Curl 3 12,10,8

Seated Curl 3 12,10,8

Close Grip Bench Press 3 10


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Seated Triceps Extension 3 12

Wrist Curl 3 15

Sit-ups 4 25

Leg Rise 4 25

Recommendations:

You should perform this program 3 times a week with 1 rest day in between

workout days. If you have never lifted weights before it is advised that you go

to the Beginner Level Routines first. The Basketball program can be quite

difficult for the novice weight trainer. The Beginner Programs can provide an

adequate base for the Basketball Training Routine. Remember to use proper weight

training technique while performing the exercises.

When you start the basketball season you will likely stop lifting weights. The

bulk of your training should be maintenance of aerobic capacity and practicing

your game. If you feel you would like to maintain some strength throughout the

season you can cut the sets back or cut back to 1 or 2 weight sessions per week.

Aerobic Training:If you are involved in aerobics training at this time, it is advised that you

continue. Basketball requires the player to be aerobically fit. If you are not

doing aerobic training then you should add some aerobic activities such as

running or bike riding to your training regimen. It is advised that you do the

weight program first then go on to the aerobic portion last. If you run first

you will use up the energy you will need to complete the weight workout.

If you faithfully follow the Basketball Routine during the off season and pre-

season, you can increase your physical presence on the basketball court. You

will out rebound your competitors and clear a lane under the hoop just like

Charles Barkley did when he was playing.

Bicycling Weight training Routine

Introduction:

The Bicycle Weight Training Routine is designed for the person who intends to

spend more time riding then lifting weights in the gym.

You will be training to build only strength since increased bulk will increaseyour drag coefficient thus slowing you down. The only place that additional bulk

will help a cyclist is when you are coasting down a hill and how many

competitive cyclists do any coasting? You want to strive to keep your strength

to weight ratio down i.e.: you want strong muscles with a minimal amount of

excess body weight. When you attempt to climb a long hill you will find out the

concept behind this thinking. If you train with this in mind you can become a

competent cyclist and hill climber. The larger rider who has climbing trouble

ultimately loses the race.


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Muscle Groups Trained:

The major muscle groups are trained with an emphasis put on the thighs, gluteus,

chest and shoulders. You are trying to develop strength to help in climbing

hills and sprinting. This strength will be accompanied by no gain in bulk.

You may be wondering why we are putting emphasis on the chest and shoulder

areas. It takes more then just strong legs to be a good cyclist. The upper body

is used to swing and throw the bike from side to side when doing an all out

sprint or getting out of the saddle to climb a steep hill.

The back and abdominal are important in that they serve to hold the body erect.

During a long ride your upper body can become fatigued. If your back is strong

you can stay in the saddle longer.

If you have never trained with weights before you might find this routine to be

somewhat intense for the beginner. If this is the case then we recommend that

you cut the sets back by one or two or start with the Beginners program first.

After a few weeks you can add sets until you are doing the prescribed amount.

Remember to always use proper weight lifting technique and form and don't usetoo much weight because we want to stay away from injuries and the building of

any bulk.


Squat 4 12,10,8,6 Use a weight that

Leg Extension 4 12,10,8,8 will allow you to

Hamstring Curls 4 12,12,10,10 complete the

Standing Calf Rise 4 15 prescribed number

Bench Press 4 12,10,8,6 of sets and reps

Flys 4 10 with out straining.

One Arm Row 4 12,10,8,6

Hyperextension 4 12

Rotary Torso 4 15

Front Rise 4 10

Lateral Rise 4 10

Alternate Arm Curl 4 10



Sit-ups 4 25

Off-Season Training Recommendations:

During off-season training it is recommended that you do the weight session

first followed by your cycling training. This routine should take about 1 hour

to complete. You want to train with weights 3 to 4 times per week. Most

competitive cyclists ride the rollers during the off season. If you cant do

rollers you can substitute stair machine, stationary exercise bike or running in

place of the rollers.

In-Season Training Recommendations:

In-season training should take about 1 hour to complete. If you find this too

intensive you should cut 1 or 2 sets off and lessen your weights. This routine


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should be done 2 to 3 times per week during the season. You should complete your

weight training first and then ride the bike last. This allows your energy

levels to be at their peak during weight training. The majority of the cyclists

in season training will be actual riding. If you faithfully follow a sound

weight program you can improve your riding abilities. If you have a race planned

during the week you might want to cut the weights back even further or cut them

out completely to ensure peak energy levels for the event.

Golf Weight Training Routine

Introduction:

The Golf Weight Training Routine is designed for the golfer who wishes to

develop additional body strength. This increase in strength can in turn increase

your drives and club control. The routine concentrates on working the major

upper body muscles in the chest, shoulders, forearms, abdominal and torso that

are needed for long drives. Golf Training does not require any additional

aerobic training because of the slow pace of the game.


Leg Extension 4 10 Use a weight that will

Hamstring Curls 4 12 allow you to easily

Standing Calf Rise 3 20 complete the prescribedBench Press 3 10 number of sets and reps.

Cable Crossover 4 12

Pullover 3 12


Lat Pull down 3 10

Rotary Torso 4 12

Lateral Rise 3 10

Bent Over Rise 3 10

Preacher Curl 3 12


Wrist Curl 2 20


Sit-ups 4 25

Recommendations:

This program should be done 3 times a week with a days rest in between workout

days. It should take about an hour to complete this routine. If you are using

this program during the golf season it is advised that you practice your golf

shots or play your round of golf first. After you finish practicing you can lift

weights. The reason for this is that weight lifting cab fatigue your muscles


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causing you to possibly grip or swing the club differently then you would if you

were rested. If your muscles are physically tired it could throw off your swing

causing you to make a miss shot. If you do this over a period of time you could

permanently alter your swing. While training during the off season you might

want to add treadmill or stationary bicycle to compensate for your lack of

walking.

If you have never trained with weights before and find this routine too

difficult, it is advised that you cut one or two sets off. Then add the sets on

as you become more conditioned. Remember to use proper weight lifting techniques

while training. Don't use a weight that is too heavy for you and dont cheat

while performing the exercises. Cheating or swinging the bar is an indication of

too much weight.

For golf weight training you dont want to handle heavy weights because you do

not want or need additional bulk. You are striving to build power to drive the

golf ball as far as you can. As you might know sheer power itself will not give

you a long drive. It takes proper swing technique and ball contact. If you train

faithfully and practice proper form and technique in both weight training and

golf you will be sure to improve your game.

Lower Back Weight Training Routine

Introduction:

The Lower Back Weight Routine is designed for the person who feels they need to

strengthen the lower back muscles. As you can see, the whole routine is not

devoted to back exercises exclusively. By toning and strengthening all of the

bodys muscle groups you are toning all of the supporting muscles to the back.

Remember a chain is only as strong as its weakest link. The lower back can be

prone to injury not necessarily because its weak itself but because other

muscles in the body could be weak. Lifting a heavy object with only the back

muscles could cause injury. This is the reason we advise you to use your whole

body to lift especially your legs.

This routine emphasizes leg and shoulder strengthening exercises. The reason for

this is because the legs are the strongest muscles in the body and should always

be used to lift. A strong upper shoulder girdle will serve to keep the back

straight and keep the shoulders from rounding. It should also improve posture.

The other muscles such as the abdominal, chest etc. are used as supporting

muscles when lifting.


Squat 3 15,12,10 Use weights that


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Leg Press 3 15,12,10 allow you to

Standing Calf Rise 3 15 easily perform

Seated Calf Rise 3 15 the prescribed

Bench Press 3 10 reps.

Seated Cable Row 3 12,10,8

Lat Pull down 3 12,10,8

Hyperextension 3 12Straight Leg Dead lift 3 12

Rotary Torso 3 15

Lateral Rise 3 12

Shoulder Shrug 3 12

Preacher Curl 3 12,10,8

Cable Press Down 3 12,10,8

Sit-ups 4 15

Proper Lifting Technique:

The following is a description of proper lifting technique:

Lets say you are going to lift a fairly heavy box from the floor. You wouldfirst want to squat down by bending at the knees. With The box in front of you

grab hold of it securely with your hands or by wrapping your arms around it.

Keeping your back straight with the box close to your body slowly stand straight

up by pushing with your legs. Keep your back upright at all times. If you find

yourself haunched over the top of the box then you are in poor lifting position.

Also, the back should not be parallel to the floor and you dont want to round

the shoulders. Always remember that your legs are your strongest muscles and you

want to use them to do all or most of the lifting. If the object is too heavy

for you to lift by yourself then it is advised that you get someone to help you

lift it.

Recommendations:

Do the Lower Back Routine 3 times per week with 1 day of rest in between. You

can get right into this program without doing any of the other Beginner Routines

first. If you have never trained with weights before then you might want to

lessen the workload by dropping 1 or 2 sets at the beginning. Then as you

progress and become fully toned increase the sets to the prescribed number.

You're not concerned with gaining bulk or explosive power so heavy weights are

not necessary. Concentrate on using proper weight lifting technique.

Precautions:

If you have chronic back problems it is advised that you consult with your

doctor before starting any weight training program. If you have had a bad back

in the past and went through therapy you might be wondering why your therapistdidn't put you on a program such as this. Well the answer to that is that

therapy is used to rehabilitate and strengthen an injured area. This program is

designed to hopefully prevent an injury from occurring.

If you do this routine faithfully then you should be able to avoid any back

problems. To avoid boredom it is permissible to substitute different exercises

in place of the ones highlighted here. You might even want to progress into the

Beginner and Intermediate Routines. This is fine since they train the same

general muscle groups.


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Racquet Sports Training Routine

Introduction:

The Racquet Sports Training Routine assumes you will be spending more time

playing tennis, racquet ball or squash than lifting weights in the gym. This

routine is designed to be short, taking about one hour to complete. The program

provides a general overall conditioning workout and emphasizes building strengthand power in the shoulder area, elbow and forearm muscles.

If you follow proper weight training techniques and train faithfully you will

surely improve your on court performance. Weight training can provide you with a

more powerful stroke giving you the power to hit the ball faster and harder.


Leg Press 4 12,10,10,10 Use a weight that

Lunges 5 12 will allow you to

Leg Extensions 4 12,12,10,10 perform the sets

Hamstring Curls 4 12,12,10,10 and reps as

Standing Calf Rise 4 20 described here.Incline Press 4 12,10,8,8

Cable Crossovers 4 12,10,10,10

Pullover 4 10,8,8,8


Hyperextensions 3 10

Overhead Press 3 10

Lateral Rise 4 12

Bent Over Rise 4 12

Alternate Arm Curl 4 10,8,8,8


Wrist Curl 4 15


Incline Leg Rise 4 15Sit-ups 4 20

Recommendations:

You should do the Racquet Sports routine 3 times per week using alternating days

such as training on Monday, Wednesday and Friday. You can rest or do your

aerobic training on the other days.


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You should plan to do 3 aerobic workouts a week for 30 minutes. This will

optimize your on court proficiency. The 30 minutes of aerobics assumes you are

in good cardiovascular condition already. If you are not fit enough to complete

30 minutes then do less but gradually build up the time. Do not use your racquet

sport playing time as the aerobic part of your training. If you play intensely

it is still a good idea to do a separate aerobic workout at least 2 times a

week. Doing this will raise your performance level during competition.

Safety:

As pointed out in all of the other routines you should always observe safe

lifting rules and practice proper lifting technique. This means always have a

spotter present while doing any lying down movements on a bench. Always perform

each exercise with a slow, strict and deliberate motion. Do not swing or move

the weight using momentum. You are lifting weights to build strength and muscle.

You do not need or want to lift huge amounts of weight because this could cause

injuries if not performed properly. In addition to this you do not need large

muscles to perform proficiently in a racquet sport.

Runners Weight Training Routine

Introduction:

The Runners Weight Training Routine is designed for the person who wants todevelop strength and muscular endurance to improve their running. This routine

assumes that you intend to spend the majority of your training time running not

in the gym lifting weights.

The Runners Routine puts an emphasis on developing leg strength and power to

help in sprints and hill climbing. It wont bulk you up. The entire body is

trained to improve total body conditioning. Although you do not directly use the

arms, back, chest etc. while running you do need muscular endurance and tone in

these areas.


Leg Press 5 15,12,10,8,8 Use a weight thatStanding Calf Rise 5 15 will allow you to

Bench Press 4 15,12,10,8 comfortably perform

Pullover 4 12 the prescribed

Lat Pull down 5 15,12,10,8,8 number of sets and

Military Press 4 10 reps





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Sit-ups 4 25

Recommendations:

This program should take about an hour to complete and can be performed 3 to 4

times per week. If you have never trained with weights before it is advised that

you start with 1 or 2 sets per exercise. As your muscular conditioning improvesyou can add sets until you are doing the prescribed numbers for this routine.

Remember to observe proper weight training technique and don't use too much

weight, which may cause you to cheat.

You should perform your weight training routine on an alternating schedule. Lift

one day then rest the next, then lift again then rest etc. Some runners who

include weight lifting in their training regimen like to lift one day then run

the next day. Whatever you decide make sure you get enough rest and do not over

train. Many people who try to be a full time weight lifter and runner tend to

over train. Remember that you are lifting weights to help improve your running.

Swimmers Weight Training Routine

Introduction:

The Swimming Weight Training Routine assumes that you are on a serious swimming

program. Swimming performance can be greatly improved with a weight-training

program designed to increase strength without adding bulk. Bulk only reduces

your range of motion and swimming performance. The emphasis of this routine is

to add overall muscle development as opposed to exercises specifically for a

single stroke. This program will offer you improvement for all types of swimming

strokes with the hip flexors and back muscles (lats) worked the most.

If you doubt weight lifting can help improve your swimming times then take alook at the Olympic or World records from 20 or 30 years ago as compared to

toadys records. What do you find? You find a dramatic improvement in these

times. In fact, you would be hard pressed to find a national or world-class

swimmer who doesnt use weights in his or her training and yes, females can

benefit from weight training the same as males.

(Day 1) A SplitExercise Name, # of Sets, # of Reps, Weight


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Incline Press 5 15,12,10,8,6 perform the sets

Hyperextensions 4 12 and reps described

Front Rise 3 10 here.

Lateral Rise 3 10Upright Row 3 10

Leg Rise 4 15

Sit-ups 4 15

(Day 2) B SplitExercise Name, # of Sets, # of Reps, Weight

Pullover 4 15,12,10,8 Same as above.

Seated Cable Row 4 12,10,8,8

Lat Pull down 3 10

Close Grip Pull down 3 10

Standing Curl 4 10

Close Grip Bench Press 4 12,10,8,8Triceps Kickback 4 15


Crunches 4 20

Recommendations:

You should perform the Swim 1 & 2 Routine 2 times a week. This is a split

training routine. Start with Swim 1 on your first training day then do swim 2 on

the next day. Take a day to rest from the weights and then

Documents

Computer Weight Training Routines[2]