The Strength and Power Workout Thread

[katina]

The best way to break a person into weight training is to get them on a rowing machine first. Also kudos on the warm up and cool off sessions. Those are very important. Too many injuries are the result of people just not warming up and warming up right. Also, you are less stiff and sore if you do this.

I agree with you, it´s very important to warm up and cool down.
I love weight training , and I have done a lot during my sports career, now I jog and do abs, back and stretching for keep general fitness and balance.

A weight training programme and jogging for aerobic exercise, are great to increase overall health as well to maintain a healthy body weight.

[Dave's Bitch]

You're right....HIIT is a great workout. If you do HIIT on a regular basis, you're probably in damned good shape.

You should see me naked

I do 2 or 3 sessions a week.Usually sore as hell the next day,But it is a good kind of sore

[Angel]

I've allowed myself to get so out of shape the last few years I don't dare start working out without medical care. Starting the cardiac rehab program later this month.

Amazing how fast it can be lost compared to how long it takes to gain it back. But, baby steps are better than a heart attack.

[clarathecarrot]

Noooooooooooooooo Angel!!!

What about the granny pannies ....what will my imagination be if you get all thin and boney ..?

[Nitro Express]

I agree with you, it´s very important to warm up and cool down.
I love weight training , and I have done a lot during my sports career, now I jog and do abs, back and stretching for keep general fitness and balance.

A weight training programme and jogging for aerobic exercise, are great to increase overall health as well to maintain a healthy body weight.

You have to have both the cardio and the weight training. Both are important. I did the body building thing years ago. I never have bought that much steak since. I never ate so much protein in my life. The problem is once you build up your muscles big you have to continue to lift a certain amount or you will start to look like shit. So if you go full bore just realize you will have to lift the rest of your life.

[Nitro Express]

I've allowed myself to get so out of shape the last few years I don't dare start working out without medical care. Starting the cardiac rehab program later this month.

Amazing how fast it can be lost compared to how long it takes to gain it back. But, baby steps are better than a heart attack.

Just stay in the zone of what I call a smooth workout. Once you start to jerk the weights or cheat the lift it's time to stop. Also when you start to run or swim sloppy it's time to quit for the day. You should have a nice even burn in your muscles doing proper movements and push to that but once you start to get sloppy or making jerky movements, you are done. No more.

Focus on your form and push that good form as far as you can. As soon as your form gets sloppy, it's time to quit for the day. Sure you can get more lifts in or go farther but it won't be a quality workout and you enter the territory where you can injure yourself and you really don't gain anything.

[Angel]

Noooooooooooooooo Angel!!!

What about the granny pannies ....what will my imagination be if you get all thin and boney ..?

I've never been thin and bony, never will be. And you always have Gunderson, lol.

[Angel]

Just stay in the zone of what I call a smooth workout. Once you start to jerk the weights or cheat the lift it's time to stop. Also when you start to run or swim sloppy it's time to quit for the day. You should have a nice even burn in your muscles doing proper movements and push to that but once you start to get sloppy or making jerky movements, you are done. No more.

Focus on your form and push that good form as far as you can. As soon as your form gets sloppy, it's time to quit for the day. Sure you can get more lifts in or go farther but it won't be a quality workout and you enter the territory where you can injure yourself and you really don't gain anything.

I have no idea what the regimen will be. It's the cardio rehab program at the university. Everything will be done in baby steps because of heart attack risk and planned by specialists with medical observers.

[katina]

I have no idea what the regimen will be. It's the cardio rehab program at the university. Everything will be done in baby steps because of heart attack risk and planned by specialists with medical observers.

Angel, I guess it should be similar to this program from Toronto Rehabilitation Institute. "Women with Hearth " is a unique Program for women who are at risk or had a cardiac event.

Here is the link http://www.torontorehab.com/Our-Serv...rt-Health.aspx

A Program Specially for Women

The six-month program improves cardiac strength and fitness. It also helps women make long-lasting lifestyle changes to reduce their chance of future heart problems.

Special features include:
small “women only” classes
alternative types of exercise
an emphasis on social support, including an optional women’s peer support group
education specific to women’s needs and concerns, including our Women with Heart seminar series.
Providing a Safe, Personalized Program

Our program is personalized to help women achieve their goals safely. The program includes:
a cardiopulmonary (heart and lungs) exercise assessment to establish baseline heart fitness. The results are used to develop a safe exercise program matched to each person’s abilities.
exercise class once a week that includes aerobic (walking) and resistance (weight-training) exercises
exercising at home four times a week. Individuals keep an exercise diary.
interactive education sessions to support lifestyle changes that last
one-to-one counseling with a psychologist, social worker and dietician
support from friendly, skilled professionals, and
peer support to provide motivation.

It´s a very good program,

[envy_me]

Just stay in the zone of what I call a smooth workout. Once you start to jerk the weights or cheat the lift it's time to stop. Also when you start to run or swim sloppy it's time to quit for the day. You should have a nice even burn in your muscles doing proper movements and push to that but once you start to get sloppy or making jerky movements, you are done. No more.

Focus on your form and push that good form as far as you can. As soon as your form gets sloppy, it's time to quit for the day. Sure you can get more lifts in or go farther but it won't be a quality workout and you enter the territory where you can injure yourself and you really don't gain anything.

Actually, to me that is crucial. IF I'm gonna work out, I have to be able to do a bad job and be okay with it. I have terrible performance anxiety.

I used to do karate, aerobics, running, walking, lifting weights. Just fitness in general. At one point my goal was to be a body builder and compete with it. I used to go and watch competitions, go to fitness conventions every year. I worked out A LOT. I did it before the school, on my lunch break, after school. I used to run but got shin splints. One summer I walked 25 kilometers 6 days per week.
I have no idea why I did it. Now, I go to the gym now and then, not too often. I always have major anxiety before the gym. I have no idea why. But that is huge problem for me.
When I ran, I ALWAYS had to do better then the last time or I would get depressed and feel that I did it for nothing, and that I am no good, I could have as well stayed at home. I always had to run longer or do better time then the last time. Which didn't really work for me in the long run.
Now I am just trying to deal with the anxiety that is connected to that. I think it might be coming from the fact that I feel worthless if I don't give 100% all the time, every time, and do better each time.
In my head I know that is impossible, and that I really need to stop, but I can't control my feelings. Logic and emotion are two seperate things. I'd rather do nothing at all then try and feel like I have failed.
So in my case I HAVE to know that even if I do a bad job and cheat and do it sloppy, it's okey.

[ELVIS]

You should see me naked

You girls need to get a room...

[envy_me]

You girls need to get a room...

You're like Flanders... With a gun

[Dave's Bitch]

You girls need to get a room...

You know you would be peepin' through the key hole

[BigBadBrian]

OK, after a good break in period on the beginner routine, say about 6-9 months, you'll be ready for the next step...the POWER Routine. Here it is:


Reg Park's Power Training

Schedule 1 - To be performed 3x/week for 5 weeks before continuing onto Schedule 2

Back Squat - 5x5
Bench Press - 5x5
Power Clean - 8x2
Standing Press - 5x5
Barbell Curl - 3x5 strict, add 20-30lbs then 2x5 cheat curls
Deadlift - 5x1, working up to a top weight (Only performed on Day 3) Beginners should do 1x5

Schedule 2 - To be performed 3x/week for 5 weeks.

Front Squat - 5x5
Clean and Press, warmup w/ 2 sets of 2, 5x2 Stabilizing sets. Optionally perform 2 more
sets of 3 Push Jerks
Upright Row - 5x5
Dips - 5x8
Dumbbell Curls - 5x5
Deadlift - 5x1, working up to a top weight (Only performed on Day 3) Beginners should do 1x5

After this 10 week stint, take a week or two off. Go hiking, walking, biking or whatever you like during this period. Stay active but don't lift.

If you follow the beginner routine and then the power routine and have eaten fairly clean and well, you should be seeing a different person standing in the mirror once these routines are completed. That goes for both men and women.

[Dave's Bitch]

Looks like a good workout for men but I think it might be a bit much for a women.Women in general like to tone and do cardio