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| Personal
Training Resource Center
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Intermediate Strength
Training Program |
As always, check
with your physician before beginning an exercise program.
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| Intended
Audience: |
Individuals with
previous experience in strength training who are still weight
lifting for general health and fitness. This program introduces
more advanced exercises which require some baseline strength
and core stability. Complete the beginner’s
strength training program before attempting this program.
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| Goal of
this program: |
To maintain and
build additional strength throughout the entire body. Some of
the exercises are excellent for recreational sports enhancement. |
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| As
each person has individual needs, not all of the exercises may
work for you. Consult your physician prior to beginning any
exercise program. Additionally, if you have any unusual pain
or soreness during exercise, or for prolonged periods after
exercise, stop the exercise immediately and contact your trainer
and, if necessary, your physician. Expect “Delayed Onset
Muscle Soreness”, fatigue and general soreness of the
muscles, for one to three days after exercise. Soreness in the
joints themselves however, may be a sign of injury, so please
contact your trainer should this occur. |
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| Frequency: |
The
“volume” of the program is greater than the beginner’s
strength training program, and hence this program will take
longer to perform. Depending on your weekly workout schedule
and the time you have per exercise session, you may wish to
split the workout into alternating upper and lower body exercises.
This would require a minimum of 4 days per week for strength
training. Allow one to two days rest in between working the
same muscle groups. If you are unable to commit to 4 days per
week, you can do the entire program in one workout, 2 - 3 x
per week. |
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| Duration: |
Follow for 8 - 12
weeks. If the program becomes easy, or if you need a change
prior to this, you can add additional sets or increase reps
slightly, but not both at the same time. After 8-12
weeks, you may move on to the advanced program. If you remain
on this program, you need to continue to challenge your muscles,
so, contact your trainer for additional exercises or for advise
on how to revamp this program to create continued strength gains.
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| Tools: |
A set
or two of dumbbells, elastic tubing, and a stability (physio)
ball. |
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| Instructions: |
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- Warm up your body through gentle movement
- Perform the exercises in the order shown. Unless otherwise
noted, start with 10 repetitions of each exercise and work
your way to 15 repetitions. Choose weights that are comfortable
and challenging—feel fairly easy on first
repetitions and challenge you on the last. When 15 repetitions
feels easy, increase the weight or add additional sets of
the exercise.
- Exercise your Lower Body
- Forward or Stationary Lunges - 2 sets with weights,
15 reps then 12 reps
- Single Leg Squats with physio ball - 8-12 reps each
leg - OR - single leg wall sits, 3x each leg, 20-30
seconds each
- Supine Bridges - 15 reps bilateral first set. Second
set - unilateral, 8 reps
- Exercise your Abdomen/Core
- Supine Crunches and Crossovers - 2 sets of each,
20 repetitions of each
- Reverse Curls - 15 repetitions
- Plank Hold - 3x - 30 seconds to 45 seconds each
- Side Plank Hold - 2x each side , 20 seconds or more
each
- Exercise your Upper Body/Core
- Lat Pull Down with cable or elastic tubing OR Kneeling
dumbbell single arm row - 2 sets, 12 reps then 10 reps
- Standing or seated row with elastic tubing OR seated
row with cable, 2 sets 15 reps then 12 reps
- Pushups - bent knees or straight legs on floor OR
pushups on physio ball, 15 reps.
- Dumbbell bench press on physio ball or bench - 2
sets, 12 reps then 10 reps
- Overhead press - 2 sets, 12 reps then 10 reps
- Triceps Dumbbell Nose crusher - on physio ball or
bench - 2 sets, 12 reps then 10 reps
- Bicep Curls - with elastic tubing or free weights
- 2 sets, 15 reps then 12 reps
- Cool down your body with an extended period of stretching
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