By: EliteAthleteTraining.com

Exercise Guidelines

Strength Training Should Be:
• Safe
• Time Efficient
• Productive.

Safety:

• Perfect exercise technique and form prior to utilizing additional resistance.
• Perform every movement in a slow, controlled, and deliberate fashion with special emphasis focused on the eccentric (negative) phase of each lift.
• Work within an appropriate repetition range (6-25 reps/set for most adults).

Time Efficiency:

• Use a limited number of sets and exercises each workout (brief yet intense workouts).
• Minimize rest intervals ("circuit") to induce an overall conditioning effect.

Productivity:

Train the entire body equally (include all muscle groups) to ensure muscle balance. Train at a high level of intensity (as close to muscular fatigue as possible). Utilize a predetermined method of progression. Record all pertinent workout data. Get a workout log.

Program Design

Training Frequency:

• 2-3 workouts per week

Training Duration:

• 40-60 minutes per workout

Training Volume:

• 1-3 sets per exercise, 10-15 total exercises per workout

Training Intensity:

• Perform each set to a point that no other "quality" repetitions are possible (muscle failure/muscle fatigue)

Repetition Ranges:

• 8-20 repetitions per set (reaching muscle fatigue prior to 6 repetitions means the resistance is "too heavy" and increases orthopedic stress)

Equipment:

• Utilize what is available - free weights, machines, manual resistance, etc...

Sample Workout:

• Leg press
• Leg extension
• Leg curl
• Hip adduction
• Hip flexion
• Low back
• Abdominals
• Chest fly
• Chest press
• Pullover
• Pulldown
• Lateral raise
• Shoulder press
• Rear delt
• Seated row
• Triceps
• Biceps
• Forearms

10 Strength Training Guidelines

1. Perform perfect repetitions every time you strength train.
   • Perform slow and controlled reps with no bouncing!

2. Strength train at high level of intensity.
   • Take every set to the point at which no further reps can be completed.

3. Strength train progressively.
   • You must consistently increase the weight in order to get stronger.

4. Strength train within a predetermined rep range.
   • Aim for 8-12 reps for your upper body and 12-15 for your lower body.

5. Strength train the entire body equally.
   • Muscular balance is important for injury prevention.

6. Strength train using a limited volume of sets and exercises.
   • It's not how much you do; it's how hard you do it!

7. Strength train larger muscle groups first.
   • Hit your largest muscle groups early while you are fresh.

8. Allow for adequate recovery between strength training sessions.
   • Do not over train!

9. Keep accurate records of all strength training sessions.
   • Accountability is crucial for success.

10. Use advanced strength training techniques appropriately.
    • Limit overuse of assisted reps and breakdown sets.

alan@eliteathletetraining.com

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