ARE YOUR STRONG ENOUGH?

In the previous issue for Inflight Magazine we discussed the importance of strength training and how to test yourself using various tests that measure major muscle groups. This issue we look at training for improvement in each of these tests. Each of the movements or actions involved in the tests will be the primary exercise for the workout programs I have put together. The primary exercise will be exercise A. The secondary exercise (B) will be an action or movement that will compliment and compound the effect on the primary (first) exercise which most likely make you fatigue but pay huge dividends.

The TRADIE ISSUE 17

IMPROVEMENT PROGRAM

1. Chin up Test Training

A) Chin-ups Negative

Perform one repetition for this set by holding in the upward position and controlling the downward phase (eccentric) for three seconds. Go onto exercise B.

For the second set, perform two reps and so on until you cannot complete any more than the highest number you reached without compromising form.

B) Inverted Rows w. Legs elevated, underhand grip

Complete 10 reps after each set of exercise B using a 2111 count.

2. Seven Stage Abdominal Strength Test Training

A) Slap Sit-ups

Perform 10 repetitions in a fast pace and without any rest go onto the next exercise

B) Crunch It Ups

Perform 10 reps using a 2111 count then have a 60 second break before doing set 2. Do 3 sets

3. Flexed-Arm Hang Test Training

A) Dead Chin Hang Isometric (Top) w. TRX or bar

Hold yourself up for between 10 or 15 seconds (or greater) and then without rest go to exercise B.

B) Overhead Press Isometric w. Wall

Press in an upward position against a doorway or overhead fixed bar for 20 -30 seconds then rest 60 seconds rest before going back for the 2^nd set. Do 3 sets.

4. Squat Test Training

A) Squat w. Flat heel

Complete as many as you can in 60 seconds or as many as you can and without any rest go onto exercise B.

B) Beat Your Boots

Do as many as you can in 60 seconds then have a further 60 seconds rest before doing the 2^nd set. Do 3 sets.

5. Dynamic Pushups Test Training

A) Neutral Push-up

Do one rep every 5 seconds using a 2111 count. You should aim for 12 reps in 60 seconds. Then without any rest go onto exercise B.

B) Bouncing Push-up

Do 10 reps using a X count which means as fast as possible. Have 60 seconds rest and then do the 2^nd set. Do 3 sets.

To see this training video on your tube just scan the code below and watch on.

Your questions or comments are always welcome.