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Exercise Distribution Within a Training Week

Exercise Distribution Within a Training Week

The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week. read more
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The Jump Shrug From Floor Exercise

The Jump Shrug From Floor Exercise

Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight. read more
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Why Jim Stoppani thinks hundreds training is a good option for experienced strength trainers

Why Jim Stoppani thinks hundreds training is a good option for experienced strength trainers

When Jim Stoppani offers advice, the strength training community takes notice. After all, the former science editor at Muscle & Fitness and Flex magazines has written thousands of articles on exercise, nutrition, and health while winning awards for his groundbreaking research. Stoppani also has over 575,000 followers on his Facebook page. read more
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Kettlebell and Medicine Ball Exercises

Kettlebell and Medicine Ball Exercises

In a shoulder-width stance with a kettlebell between your feet, squat to grasp the kettlebell with your left hand while keeping your torso at a 45-degree angle with the floor. Explode up by extending at the hips, knees, and ankles. Drive your heels into the floor as you pull the kettlebell up, keeping it close to your body. read more
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TRX Knee Tuck and Band Rising Knee

TRX Knee Tuck and Band Rising Knee

Get on the floor in a push-up position with your feet placed in the stirrups of a TRX. Adjust the TRX handles so that they are just above the floor. Tuck your knees in toward your chest. Hold the tucked position for a second, and then return to the starting position by extending your legs back. read more
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Maximizing Muscle Strength

Maximizing Muscle Strength

Training to maximize strength tends to be a much simpler pursuit than training to maximize muscle mass. The basic workout samples provided with the training splits discussed in chapter 8 are from tried-and-true training programs that work exceptionally well when the resistance used and reps performed are cycled. read more
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Beginner Programs

Beginner Programs

The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background. read more
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Cable Push-Down

Cable Push-Down

The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors. read more
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The Squat, Including Dumbbell Variations

The Squat, Including Dumbbell Variations

The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves. read more
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Common Issues With Groups

Common Issues With Groups

Working in a group is usually a good way to get things done, especially in recreation and leisure settings. Bringing together diverse people with their own opinions and ways of doing things can create a rich environment for success. However, traps and pitfalls can occur; leaders can avoid them by understanding some of the warning signs and responding accordingly. read more
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