National Academy of Sports Medicine
Integrated
Resistance
Training
Integrated Resistance Training
Copyright © 2008 National Academy of Sports Medicine
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Author: Dr. Micheal Clark, DPT, MS, PES, CES
Integrated Resistance Training
Introduction
The world of performance enhancement, athletic reconditioning, and personal training is changing drastically. Athletes and clients demand to be bigger, faster, stronger, and leaner than ever before. To stay on the
cutting edge of fitness, performance enhancement, and injury prevention, health and fitness professionals
must follow a comprehensive, systematic approach to training. The approach must develop all the components necessary to achieve physical, physiological, and performance improvements, including functional
strength, neuromuscular efficiency, functional flexibility, metabolic efficiency, and nutritional efficiency.
Accordingly, this course focuses on current concepts in resistance (strength) training to provide health and
fitness professionals with the fundamental tools necessary to design an integrated training program.
Section I.
Section II.
Section III.
Section IV.
References
Training Principles
Types of Strength
Systems of Resistance Training
Chapter Summary
Training improves a variety of performance and health related variables.1,2,3,4,5 Improvements in performance
adaptations include increases in strength, power, endurance, flexibility, speed, agility, and neuromuscular
control.1,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20
The health-related benefits that occur from training include improved cardiovascular efficiency, beneficial
endocrine and serum lipid adaptations, increased lean body mass, decreased body fat, increased metabolic efficiency, increased tissue tensile strength, increased bone density, and decreased physiological
stress.1,20,21,22,23,24,25,26,27,28
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Figure 1 – Health Related Benefits from Resistance Training
m Improved Cardiovascular Efficiency
m Beneficial Endocrine and Serum Lipid Adaptations
m Increased Lean Body Mass
m Decreased Body Fat
m Increased Metabolic Efficiency
m Increased Tissue Tensile Strength
m Increased Bone Density
m Decreased Physiological Stress
With these performance and health adaptations as incentives, it is important to design an integrated training program that improves a client’s overall health, wellness, and performance.1,2,4,12,22,29,30,31,32
Integrated Resistance Training
Section I.
Training Principles
There are several important strength-training principles that the health and fitness professional must
understand. These principles include the principles of overload, variation, specificity, individualization,
and progression.1,4,32,33
The Principle of Overload
The principle of overload involves providing the appropriate training stimulus to elicit optimum physical,
physiological, and performance adaptations.1,3,5,34,35,36,37 A well-designed, integrated training program imposes
demands on the human movement system that force progressive adaptation.1 The human movement
system responds to the demands imposed during training (Specific Adaptations to Imposed Demands, or
the SAID principle) with specific adaptations.1,3,4,32,34,35,37,38,39,40,41,42 The overload can occur through acute
variable manipulations, including volume (repetitions, sets), intensity, contraction velocity, muscle action,
rest interval, training frequency, plane of motion, exercise selection, and exercise order.43,44,45,46
Figure 2 – Overload Variables
m Volume (Repetitions, Sets)
m Intensity
m Training Frequency
m Plane of Motion
m Contraction Velocity
m Muscle Action
m Exercise Selection
m Exercise Order
m Rest Interval
The Principle of Variation
Planned variations in an integrated training program are essential because they enable continuous adaptations to occur over a training period and prevent injury.12,43,44,47,48,49,50,51,52 Planned integrated training
programs lead to superior physical, physiological, and performance improvements compared to a nonperiodized training program.1,3,4,5,32,34,35,37,42,43,44,45,46,52,53,54,55,56,57,58,59,60,61,62,63,64,65 Specific combinations of volume
and intensity produce specific training adaptations (high volume = cellular changes; high intensity = neural
Integrated Resistance Training
adaptations). A planned integrated training program with progressive and systematic acute variable variation produces long-term, consistent adaptations and prevents overtraining and injury.1
Training Variation is an important training principle that can have a strong influence on specific training
adaptations.1,4,6,8,32,66 Choosing the appropriate training variables has a significant impact on the results of
the training program.3,5,34,35,37,60 Several researchers have suggested that higher training volumes produce
greater cellular adaptations.24,25,53,67 Hakkinen,8 Sale,16,18,19 and others17,68 suggest that high-intensity/highspeed, low-volume training produces optimum neural adaptations (increased rate of force production,
increased rate coding, increased motor unit synchronization, decreased neural inhibition, etc.). However,
Hakkinen8 also states that prolonged training periods with relatively high training intensity and low training
volume result in tissue overload, neural fatigue, and, eventually, overtraining. Therefore, appropriate training
variation must be a key component in the design of an integrated training program.12,32,44,48,49,50,51,52,58,69
The Principle of Specificity
The degree of physical, physiological, and performance adaptation that occurs during training is strongly
related to the mechanical specificity (kinematic and kinetic), neuromuscular specificity (motor unit synchronization, rate coding, motor unit recruitment, rate of force production) and metabolic specificity
(bioenergetic continuum) of the training program.4,5,11,14,15,18,34,35,40,41,59,70,71,72,73,74,75,76,77,78,79,80,81,82,83,84,85,86,87,88,89,
90,91,92,93,94,95,96,97,98
The more similar the exercise is to the actual activity (movement speed, rate of force
production, movement pattern specificity, bioenergetic specificity, postural specificity, etc.), the greater
the Transfer-of-Training Effect.8,17,18,19,68,90,99 The basic mechanics of the training exercise should be as similar
as possible to the individual’s performance. This is referred to as Dynamic Correspondence.60,91,92 The
Optimum Performance Training™ (OPT™) model discussed in the following chapter focuses on multiplanar,
proprioceptive training that mimics activity-specific functional movement patterns.
Figure 3 – Types of Specificity
Mechanical
Neuromuscular
Metabolic
Kinematic and Kinetic
Motor Unit Synchronization
Bioenergetic Continuum
Rate Coding
Motor Unit Recruitment
Rate of Force Production
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Figure 4 – Transfer of Training Effect
TRANSFER OF TRAINING EFFECT (DYNAMIC CORRESPONDENCE)
m Movement Speed
m Rate of Force Production
m Movement Pattern
m Bioenergetic
m Posture
m Contraction Modes
Contraction Velocity Specificity: High-velocity training (speed strength) 33,60 is necessary to make
significant alterations in the velocity end of the force-velocity curve. 8,75,100,101 In most functional activities,
the rate of force production is more important than peak force production. The rate of force production
(starting strength) is more effectively established with dynamic explosive movements than heavy weight
training.8,75,100,102,103
Movement Pattern Specificity: Studies prove that the magnitude of the transfer-of-training effect
(dynamic correspondence) of the measured maximum strength gain depends on the similarity between
the training program and the activity for which the individual is training.8,16,17,99 Research demonstrates
improved functional ability with movement specific training.71,99,104,105 The health and fitness professional
must remember that all functional movements involve acceleration, deceleration, and stabilization in all
three planes of motion and require proprioceptive feedback from all mechanoreceptors in the kinetic
chain. This is the rationale for multiplanar (sagittal, frontal, and transverse), multidimensional (stabilization,
strength, power), proprioceptively enriched (multisensory environment) training that progressively and
systematically manipulates all of the acute training variables. This type of training is part of the functional
paradigm on which the NASM OPT™ model is based.
The Principle of Individualization
When designing an integrated training program, the health and fitness professional must consider the
individual’s age, general medical history, injury history, training background, work capacity, recoverability,
structural integrity, and training goals.34,37,60
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Each individual will respond to a program that is specifically designed to address his or her individual
goals.1,4,5,32,34,35,37,60
Figure 5 – Principle of Individualization
m Age
m General Medical History
m Work Capacity
m Recoverability
m Injury History
m Training Background
m Structural Integrity
m Training Goals
The Principle of Progression
An integrated training program must be systematic, activity specific, and progressive to optimally create
the appropriate training adaptation.1,34,37,60 Adhering to specific guidelines ensures consistent, injury-free
progression.34,37,60 An integrated training program follows the functional paradigm described in Figure 6.
Designing an integrated training program requires the health and fitness professional to understand many
interconnected training concepts. An appreciation of the interdependence of the acute variables is critical
when designing a program.
Figure 6 – NASM’s Progressive Training Principles
1.
Develop proper muscle balance
2. Correct all kinetic chain imbalances
3.Develop proper structural integrity of the kinetic chain before activity specific
training
4.
Establish optimum multi-planar postural control
5.Develop optimum levels of stabilization strength, core strength, and neuromuscular efficiency prior to extremity strength, prime mover strength, or
explosive power
6.Establish optimum levels of activity specific functional strength, neuromuscular
efficiency, reactive neuromuscular control and power
Integrated Resistance Training
Section II.
Types of Strength
Strength is the ability of the neuromuscular system to produce internal tension and exert resistance
against an external force. Strength is an essential component of all performance enhancement programs.
Traditional training programs develop absolute strength in individual muscles, emphasizing one plane of
motion, and often utilizing linear machines. Since all muscles function eccentrically, isometrically, and concentrically in all three planes of motion, an integrated training program should utilize a multidimensional/
multiplanar training approach that uses the entire muscle contraction spectrum and velocity contraction
spectrum.4,5,33,34,37,60 Strength can be delineated into several categories, each defined by the contraction
velocity and emphasis on the neuromuscular system. The basic types of strength include limit strength,
strength endurance, maximal strength, speed strength, relative strength, stabilization strength, optimal
strength, and functional strength33,60
Figure 7 – Types of Strength
m Limit
m Maximal
m Endurance
m Speed
m Relative
m Optimal
m Stabilization
m Functional
Limit Strength is the maximum force that muscles can produce in a single contraction. Most individuals
do not come close to utilizing their potential limit strength. Neural inhibition — secondary to muscle
imbalances, joint dysfunctions, and lack of neuromuscular efficiency — decreases an individual’s ability
to access his or her potential limit strength. Improving motor unit recruitment and dynamic joint stabilization can approach limit strength most effectively. This can be achieved by following a comprehensive
integrated training program. 33,34,37,60
Maximal Strength is the maximum force that an individual’s muscle can produce in a single voluntary
effort, regardless of the rate of force production. This is limited by neuromuscular inhibition. Lack of
intramuscular coordination and intermuscular coordination decreases motor unit synchronization, motor
unit recruitment, and rate coding. This decreases force production. There are three types of muscular
contractions: concentric, isometric, and eccentric. During a concentric muscle contraction, the muscle
Integrated Resistance Training
shortens to produce force and accelerate movement. During an isometric muscle contraction, the muscle
develops tension without shortening (producing) or lengthening (reducing). Isometric force provides
optimum levels of stabilization strength. This helps maintain normal joint arthrokinematics, length-tension
relationships, and force-couple relationships. During an eccentric contraction, the muscle lengthens to
reduce force and decelerate movement.
Maximum strength can be improved through neuromuscular stabilization training. Neuromuscular stabilization training improves intramuscular coordination and intermuscular coordination. Intramuscular
coordination is the ability of the neuromuscular system to allow optimum levels of motor unit recruitment
and motor unit synchronization, allowing high levels of force production, stabilization, and force reduction. Intermuscular coordination is the ability of the neuromuscular system to allow agonists, antagonists,
stabilizers, and neutralizers to work synergistically in an integrated, multiplanar environment. This leads
to decreased Golgi tendon organ inhibition, decreased antagonistic inhibition, increased dynamic joint
stabilization, and increased neuromuscular efficiency.4,5,33,34,37,60
Figure 8 – Intramuscular and Intermuscular Coordination
INTRAMUSCULAR COORDINATION is the ability of the neuromuscular system to
allow optimum levels of motor unit recruitment and motor unit synchronization, allowing
high levels of force production, stabilization, and force reduction.
INTERMUSCULAR COORDINATION is the ability of the neuromuscular system to
allow agonists, antagonists, stabilizers, and neutralizers to work synergistically in an integrated, multiplanar environment.
Relative Strength is the maximum force that an individual can generate per unit of bodyweight, irrespective of the time of force development. Optimum levels of relative strength are required for activities that
require an individual to control his or her bodyweight against gravity or external resistance (wrestling,
gymnastics, figure skating, rock climbing, hiking, running, martial arts, boxing, etc).33,34,60
Optimum Strength is the ideal level of strength that an individual needs to perform functional activities;
any further development in maximum strength would not enhance performance. This is activity specific.
For example, it takes approximately 0.7 to 0.9 seconds to develop maximum force. During a sprint, an
individual has approximately 0.3 to .05 seconds to produce force. Therefore, during functional activities,
an individual’s maximal strength threshold is not accessed. Furthermore, it makes sense that functional
10
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strength, neuromuscular efficiency, stabilization strength, and rate of force production are as important
as — or more important than — developing maximum strength or peak force production in order to
enhance performance in most activities.33,34,60
Strength Endurance is the ability to produce and maintain force over prolonged periods of time. The
ability to overcome gravity, ground reaction forces, and momentum repetitively for long periods of time
is vital to prevent injury and allow optimum performance. 33,34,60
Speed Strength is the ability of the neuromuscular system to produce the greatest possible force in the
shortest possible time. Speed strength is a high priority in most functional activities.106 There are three
types of speed strength: starting strength, explosive strength, and reactive strength.
Starting strength is the ability to produce high levels of force at the beginning of a movement (initial rate
of force production). This depends on an individual’s intramuscular and intermuscular coordination.
Explosive strength is the ability to develop a sharp rise in force production once a movement pattern has
been initiated (increase in force/time). It is the ability of the neuromuscular system to continue developing high levels of force quickly. Explosive strength is paramount in activities that require an individual to
overcome high levels of external resistance.
Reactive strength (elastic strength) is the ability of the neuromuscular system to switch from an eccentric
contraction (force reduction) to a concentric contraction (force production) quickly and efficiently. The
time between the eccentric contraction and initiation of the concentric contraction is the amortization
phase and is highly influenced by neuromuscular efficiency and stabilization strength.33,34,60
Figure 9 – Speed Strength
m Starting Strength
m Explosive Strength
m Reactive Strength (Elastic Strength)
Stabilization Strength is the ability of the kinetic chain’s stabilizing muscles to provide optimal dynamic
joint stabilization and maintain postural equilibrium during functional movements. Optimum stabilization
strength allows for optimum recruitment of prime movers, and thus increased force production and force
reduction.
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Core Strength is the ability of the lumbo-pelvic-hip complex musculature to control an individual’s constantly changing center of gravity. High levels of core strength improve segmental stabilization throughout
the lumbo-pelvic-hip complex, which improves functional strength and neuromuscular efficiency of the
entire kinetic chain.
Integrated Functional Strength is the ability of the neuromuscular system to produce dynamic, multiplanar eccentric, concentric, and isometric stabilization contractions quickly and efficiently during functional
movements.
Specific activities require specific types of strength.1,4,32 Each individual must undergo an activity demand
analysis profile to determine the specific strength requirements for his or her particular activity. 5,34,37,60
Furthermore, a health and fitness professional must perform a thorough kinetic chain assessment to
determine common dysfunctions. 34,37,60 The next step is to implement a specific corrective exercise
program to address key deficits. Optimum functional strength development requires a program that is
multidimensional, multiplanar, proprioceptively enriched, activity specific, and progressive.
Figure 10 – Functional Strength Requirements
OPTIMUM FUNCTIONAL STRENGTH DEVELOPMENT
REQUIRES A PROGRAM THAT IS:
m Multidimensional
m Multiplanar
m Proprioceptively Enriched
m Activity Specific
m Progressive
The most important goal of all integrated training programs is to prevent injury and achieve optimum
performance. This requires a program that is more integrated than a traditional absolute strength and
hypertrophy training program — in other words, the kind of program outlined in OPT™.
It is commonly believed that a specific program will unlock the body’s potential. This is true to a certain
extent: consistent training with proper variation and adherence to basic training principles will enable
the individual to achieve optimum gains in functional performance. The long-term success of any program
depends upon the development of an integrated training program.1,4,32
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Section III.
Systems of Resistance Training
Power lifters, Olympic lifters, and bodybuilders originally designed most resistance training programs.
These training programs are popular because of marketing or “gym science,” not because they scientifically demonstrate superiority over other programs in bringing about increases in strength, hypertrophy,
and function.
Optimum gains in strength, neuromuscular efficiency, hypertrophy, and function are achieved by following
a systematic, integrated training program and manipulating key training variables.42,43,52,99 The integrated
training model follows a progressive, systematic approach that enables the health and fitness professional
to make consistent gains with their clients.
There are many training systems that are currently being utilized. We will review several of the most
common training systems used in the health and fitness industry, including the single-set system, circuittraining system, multiple-set system, peripheral heart-action system, pyramid system, tri-set system,
superset system, and split-routine system.
Figure 11 – Training Systems
m Single Set
m Multiple Set
m Circuit Training
m Peripheral Heart Action
m Pyramid
m Superset
m Tri-Set
m Split Routine
The Single-Set System
In the single-set system, the individual performs one set of each exercise. The individual usually performs
8 to 12 repetitions of each exercise at a slow, controlled tempo. The single-set system is one of the oldest training methods79 and is still quite popular with many trainers and strength coaches because of the
proposed safety of the system.37,48,63
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The Multiple-Set System
The multiple-set system of training consists of two or three warm-up sets of increasing resistance, followed by several sets of the same resistance. This resistance training system has been popular since the
1940s.36,37,63,107
The Pyramid System
(Light-to-Heavy/Heavy-to-Light System)
This system usually utilizes the triangle approach. In the light-to-heavy system, the individual performs
10 to 12 repetitions with a light load. Resistance is then increased for each set, until the individual can
perform 1 to 2 repetitions, usually in 4 to 6 sets. The heavy-to-light system works in the opposite direction. The individual begins with a heavy load for 1 to 2 repetitions then decreases the load and increases
the repetitions for 4 to 6 sets.37
The Superset System
The superset system has evolved into two distinct but similar types of programs. One form of supersetting uses several sets of two exercises for antagonistic muscles. For example, an individual may perform
a bench press followed by cable rows (chest/back). The second type of super-setting uses one set of several exercises in rapid succession for the same muscle group or body part. For example, an individual may
perform a dumbbell incline press, a ball push-up, and a cable chest press all in succession (chest superset).
Both types of super-setting involve sets of 8 to 10 repetitions with no rest between sets or exercises. The
superset system is popular among bodybuilders, suggesting the benefit for muscular hypertrophy.37,48
The Circuit-Training System
Circuit-training programs consist of a series of exercises that an individual performs for 10 to 15 repetitions, one after the other, with minimal rest. For example, an individual may perform a stability ball
dumbbell chest press, stability ball dumbbell rows, dumbbell front lunge and press, cable curls standing on
an airex pad, triceps pushdowns on a dyna disc, and single-leg squat touchdowns on a ½ foam roll. These
exercises should be performed immediately after each other (vertical loading) for 2 to 3 sets of 10 to 15
repetitions. Circuit training is a great training system for those individuals with limited time and for those
who want to alter body composition.34,37,108
14
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The Peripheral Heart-Action System
The peripheral heart-action system is a variation of circuit training. The training session is divided into 2
to 4 sequences, all of which contain different exercises for each body part to be trained. A sequence is
4 to 6 exercises, each for a different body part. The number of exercises per sequence varies with the
program’s goal, but normally the individual performs 8 to 12 repetitions per sequence. For example, after
performing the first sequence (4 exercises in a row for 8 to 12 repetitions), the individual rests for 30 to
45 seconds, then performs the second sequence and so on. This system is very beneficial for incorporating an integrated, multidimensional program and for altering body composition.37,108
Figure 12 – Peripheral Heart-Action System
THE PERIPHERAL HEART-ACTION SYSTEM
Set 1: Stability
Set 2: Strength Set 3: Power
1. Ball Push-Up
1. Incline DB Press
1. MB Chest Pass
2. Ball Squat2. Leg Press2. Squat Jump
3. Single-Leg Cable Row
3. Lat Pulldown
3. Woodchop Throw
4. Lunge to Balance
4. Barbell Squat
4. Power Step-Ups
The Tri-Set System
The tri-set system is similar to the peripheral heart-action system in that it incorporates groups of exercises. As the name implies, it consists of groups of three exercises for the same body part. Individuals
perform the exercises with little or no rest between each exercise, typically performing 2 to 4 sets of each
exercise. For example, an individual may perform a dumbbell shoulder press, cable triceps pushdowns,
and ball dumbbell triceps extensions for his or her triceps. 37
The Split-Routine System
Many bodybuilders and mass-dominant athletes (football, shot put, etc.) use the split-routine system.
Bodybuilders must perform many exercises for the same body part to bring about optimum muscular
hypertrophy. A typical split routine consists of training chest/shoulders/triceps on Monday and Thursday
and back/biceps/legs on Tuesday and Friday. This enables the individual to achieve the desired volume of
training in a reasonable period of time.
15
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Section IV.
Summary
A well-designed, integrated training program produces optimum levels of strength, neuromuscular control,
power, flexibility, endurance, and alterations in body composition. It is important for the health and fitness
professional to understand the different types of strength and the different strength-training systems.
This enables the health and fitness professional to create an individualized program for a client based on
the individual’s functional assessment, activity demands analysis profile, and goals.
16
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Appendix: Integrated Resistance Training Exercises
Total Body Stabilization Exercises
Ball squat curl to press 1 Ball squat curl to press 2 Step up balance curl to press 1
Ball squat curl to press 3
Step up balance curl to press 2
Step up balance curl
to press 3
17
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Lunge, balance curl
to press 1
Lunge, balance curl to press 2
SL squat curl to press 1
18
Lunge, balance curl
to press 3
SL squat curl to press 2 SL squat curl to press 3
Integrated Resistance Training
SL Romanian deadlift SL Romanian deadlift SL Romanian deadlift
curl to press 1
curl to press 2
curl to press 3
SL Squat to Row 1
SL Squat to Row 2
19
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Total Body Strength
Lunge, curl to press 1
Lunge, curl to press 2 Squat to press 1
20
Lunge, curl to press 3
Squat to press 2 Squat to press 3
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Squat to row 1
Squat to row 2
Deadlift Shrug to Calf Raise 1
Deadlift Shrug to Calf Raise 2
21
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Total Body Power
Power clean 1
Power clean 2
Power clean 3
Push-press 1
Push-press 2
DB Snatch 1
22
DB Snatch 2
DB Snatch 3
Integrated Resistance Training
Chest Stabilization Exercises
Push Up 1
Push Up 2
Ball Push Up – Feet on Ball 1
Ball Push Up – Feet on Ball 2
Ball Push Up – Hands on Ball 1
Ball Push Up – Hands on Ball 2
23
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Ball DB Press 1
Ball DB Press 2
Ball DB Press – Alt. Arm
24
Ball DB Press – One Arm
Integrated Resistance Training
Cable Chest Press 1 Cable Chest Press 2
Cable Chest Press –
Cable Chest Press –
Alt. Arm
One Arm
SL Cable Chest Press –
SL Cable Chest Press –
SL Cable Chest Press –
Two Arm
Alt. Arm
One Arm
25
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Chest Strength
DB Chest Press 1
DB Chest Press 2
Incline DB Press 1
Incline DB Press 2
Bench Press 1
26
Bench Press 2
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Incline Barbell Press 1
Incline Barbell Press 2
Machine Chest Press 1
Machine Chest Press 2
27
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Chest Power
MB Chest Pass 1
MB Chest Pass 2
Rotational Chest Rotational Chest
Pass 1
Pass 2
Back Stabilization
Ball DB Row 1
Ball DB Row 2
Ball DB Row – Alt. Arm
28
Ball DB Row – One Arm
Integrated Resistance Training
Ball DB Cobra 1
Ball DB Cobra 2
Ball DB Cobra – Alt. Arm
Ball DB Cobra – One Arm
Standing Cable Row 1 Standing Cable Row 2 Standing Cable Row – Standing Cable Row –
Alt. Arm
One Arm
29
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SL Cable Row 1
SL Cable Row 2
SL Cable Row Alt. Arm SL Cable Row One Arm
Standing Lat Pulldown 1 Standing Lat Pulldown 2 SL Lat Pulldown 1
SL Lat Pulldown 2
30
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Standing DB Row 1 Standing DB Row 2
SL DB Row 1 Standing DB Row –
Alt. Arm
SL DB Row 2 Standing DB Row –
One Arm
SL DB Row – Alt. Arm SL DB Row – One Arm
SL Straight Arm Pulldown 1 SL Straight Arm Pulldown 2
31
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Back Strength
Seated Cable Row 1 Seated Cable Row 2
Seated Lat Pulldown 1 Seated Lat Pulldown 2 Pull Up 1
32
Pull Up 2
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Back Power
Woodchop Throw 1
Woodchop Throw 2
Ball MD Pullover Throw 1
Ball MD Pullover Throw 2
33
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Shoulder Stabilization Exercises
Ball Scaption 1
Ball Scaption 2
Seated Ball DB Press 1 Seated Ball DB Press 2 Seated Ball DB Press – Seated Ball DB Press –
Alt. Arm
One Arm
SL DB Press 1 34
SL DB Press 2 SL DB Press – Alt. Arm SL DB Press – One Arm
Integrated Resistance Training
Prone Ball Military Press 1
Prone Ball Military Press 2
Ball Combo I – 1
Ball Combo I – 2
Ball Combo I – 3
Ball Combo I – 4
Ball Combo 11 – 1
Ball Combo 11 – 2
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Ball Combo 11 – 3
Ball Combo 11 – 4
SL Scaption 1 SL Scaption 2 SL DB PNF 1
Shoulder Strength Exercises
Shoulder Press Machine 1 Shoulder Press Machine 2
36
SL DB PNF 2
Integrated Resistance Training
Seated DB Press 1
Seated DB Press 2
Standing DB Scaption 1
Standing DB
Scaption 2
Shoulder Power
MB Scoop Toss 1
MB Scoop Toss 2
MB Oblique Toss 1 MB Oblique Toss 2
37
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Bicep Stabilization Exercises
SL DB Curl 1
SL DB Curl 2
SL Hammer Curl 1
SL Hammer Curl 2
38
SL DB Curl – Alt. Arm SL DB Curl – One Arm
SL Hammer Curl –
Alt. Arm
SL Hammer Curl –
One Arm
Integrated Resistance Training
SL Barbell Curl 1
SL Barbell Curl 2 SL Cable Curl 1 SL Cable Curl 2
Bicep Strength
Seated DB Curls 1
Seated DB Curls 2 Bicep Curl Machine 1
Bicep Curl Machine 2
39
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Barbell Curl 1
Barbell Curl 2 Standing DB Curl 1
Standing DB Curl 2 40
Standing Cable Curls 1 Standing Cable Curls 2
Standing Hammer
Curl 1
Standing Hammer
Curl 2
Integrated Resistance Training
Tricep Stabilization Exercises
SL Cable Pressdowns 1
SL Cable Pressdowns 2
Ball DB Extension 1
Ball DB Extension 2
Ball DB Kickback 1
Ball DB Kickback 2
Ball DB Extension –
Alt. Arm Ball DB Extension –
One Arm
Ball DB Kickback –
Alt. Arm Ball DB Kickback –
One Arm
41
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Tricep Strength
Cable Pressdowns 1 Cable Pressdowns 2
Barbell Extensions 1
42
Barbell Extensions 2
Integrated Resistance Training
Leg Stabilization Exercises
Ball Squat 1
Ball Squat 2 SL Squat 1
SL Squat 2
SL Squat Touchdown 1 SL Squat Touchdown 2 Step Up to Balance 1
Step Up to Balance 2
Lunge to Balance 1
Lunge to Balance 2 SL Romanian Deadlift 1 SL Romanian Deadlift 2
43
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Leg Strength Exercises
Leg Press 1
Leg Press 2
Squat 1
Squat 2
Step Ups 1
44
Step Ups 2 Lunges 1
Lunges 2
Integrated Resistance Training
Deadlift 1
Deadlift 2
Leg Power
Squat Jumps 1
Squat Jumps 2 Butt Kicks 1
Power Step Ups 1
Butt Kicks 2 Power Step Ups 2
Tuck Jumps 1
Tuck Jumps 2
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References
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Stone MH, Fleck SJ, Kraemer WJ: Health and Performance Related Adaptations to Resistive Training.
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2
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