Mr. Gerould’s
Strength Training
Orientation
Student: ______________________________
Day/Block: ________________
Fitness Center Rules
Safety
1. Absolutely NO horseplay – EVER !!!
2. Always use collars
3. Always use a spotter
4. Wear a support belt for heavy lifts
5. NO STUDENT IS PERMITTED IN THE FITNESS
CENTER WITHOUT A SUPERVISING
INSTRUCTOR !!!
Etiquette
6. Help others if you are asked to spot
7. Return all weights to their proper racks
8. Wear athletic clothing (no clothing with rivets, rings, chains, etc.)
Failure to comply with any of the above rules may result in a grade
reduction, faculty discipline, and/or administrative discipline.
When you are in the absence of directions, act in the most prudent,
reasonable, and safe manner.
In the event of an emergency notify the instructor or call 911.
GENERAL CONSIDERATIONS FOR
STRENGTH TRAINING
Frequency (how often should you do it?)
 Common lifting schedules designed to increase muscle development usually
incorporate 3-5 lifting sessions per week, 5 being the most advantageous.
 1-2 sessions per week will help maintain what muscle development you already have
but will not greatly increase new muscular development.
 6-7 lifting sessions per week may not give the individual enough rest to repair and
build muscle tissue. This can lead to an overuse injury.
Logical Order (what should I do first, what’s last?)
 Exercises should progress from large muscle group/multi-jointed exercises (legs,
back, and chest) to small muscle groups/single-jointed exercises (shoulders, triceps,
and biceps).
 Example: a leg press (which involves the quadriceps, hamstrings, gluteus, and calve
muscle groups and the movement of the hip, knee, and ankle joints) should be done
before leg extensions (which involve the quadriceps only and the movement of the
knee joint only).
Beginning Poundage
 By trial and error one selects starting amounts of weight that can be lifted with
proper form for a determined amount of repetitions (usually 10-12 repetitions).
Rest and Recovery (intensity)
 The amount of rest needed between each set depends on the lifting intensity and
experience of the individual. 1.5 – 2 minutes between each set is a good starting
point.
 Individuals desiring greater muscle hypertrophy should reduce rest time to 30 – 60
seconds between sets.
Exercises, Sets and Repetitions (time)
 Again it depends on the level and goals of the individual.
 A traditional program usually consists of 2-4 exercises per muscle group/muscle.
 A traditional program usually consists of 3 sets of 10-12 repetitions for EACH
exercise, with proper recovery between sets.
General Warm-up & Stretching
 Take 3-5 minutes to jog, bike, jump rope, elliptical, etc. to elevate body temperature
and also to raise your heart rate. Then, stretch your entire body. Try dynamic
flexibility.
 Why warm up?
 Increase core body temperature
 Elevate heart rate
 Increase coordination, arousal, and motivation
 Increase elasticity and contractibility of muscles
 Experts also suggest stretching at the end of a lifting session to maintain flexibility.
Specific Warm-up & Stretching
 A specific stretch should precede all lifts with particular attention paid to the specific
muscle group to be exercised.
 EXAMPLE: A light bench press should be done in preparation for the bench press
exercise. Usually a set of 8-10 repetitions with a very light, comfortable weight.
Breathing
 Inhale during the negative phase (lowering phase) of all lifts and exhale during the
positive phase (working phase) of all lifts.
 Do not hold your breath during repetitions.
Range of Motion
 Always complete a full range of motion during each lifting exercise.
Spotting
 Always use a spotter when lifting with free weights.
 Spotters are responsible for the safety of the lifter. STAY ALERT!
 If you do not have a spotter, ask someone else in the gym (who is capable) to give
you a spot, it’s okay and follows etiquette. If not, limit your exercises to
universal/nautilus machines.
GENERAL TYPES OF WORKOUTS
Circuit Training
 Circuit training with weights involves using the bodies aerobic (requires oxygen)
energy system as well as the bodies anaerobic (does not require oxygen) energy
system.
 Normally circuit training consists of 10-15 stations of lifting exercises for various
muscle groups. The lifter moves from one station to the next continuously. 10-25
repetitions are performed at each station with 10-15 seconds of rest between stations
(just enough time to get to the next station and set up). Or a set amount of time at
each station is pre-designated, 45-60 seconds.
Total Body
 A total body workout works all major muscle groups every time you workout.
 A total body workout is designed for an individual whose schedule only allows them
to lift 1-3 times per week.
Split Body
 A split body workout involves using select muscle groups on one day and different
muscle groups on another day.
 A split body workout can be designed for individuals who lift 3-6 times a week.
 Example of a 4 day Split Body Cycle with 1 day of rest:
 Day 1 – Chest, Triceps, & Deltoids
 Day 2 – Back, Biceps, & Trapezius
 Day 3 – Gluteus, Quadriceps, Hamstrings, Lower Leg, & Abdominals
 Day 4 – Day of rest
 Repeat Cycle
 This cycle gives each muscle group 72 hours of rest.
5 Components of Fitness
1. Cardio-respiratory Endurance: is the ability of the circulatory and respiratory systems
to supply oxygen to the body during sustained physical activity.
2. Muscular Strength: is the maximum amount of force a muscle can produce in a single
effort.
3. Muscular Endurance: is the ability of the muscle to continue to perform at a submaximal level without fatigue.
4. Flexibility: is the ability bend and move the joints through a full range of motion.
5. Healthful Body Composition: is a high ratio of lean tissue to fat tissue in the body.
Types of Stretching
STATIC – static stretching is slow and consistent. A muscle is stretched to a point of
discomfort (not pain) and held for 10-30 seconds.
BALLISTIC – ballistic stretching involves fast bouncing movements. The end position
of the stretch is not held. This type of stretching can injure connective tissue and muscle
tissue.
DYNAMIC – dynamic stretching focuses on sport-specific movement patterns. It is
similar to ballistic stretching as both are active forms of stretching, however, there is no
bouncing during dynamic stretching.
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) – PNF stretching
usually requires a partner. This stretching involves both passive and active muscle
movements. It uses both contraction and relaxation of both the agonist and antagonist
muscle groups.
Dynamic Flexibility
 Dynamic flexibility involves stretching the body’s muscles, tendons, and joints
through sport-specific movements. Movements may be performed standing, lying on
the floor, or traveling.
 Dynamic stretching maintains an increased core and muscle temperature throughout
the stretching period as opposed to static stretching.
 Dynamic stretching should progress from slow/simple movements to fast/complex
movements. EXAMPLE: Calf raise > high knee hugs > elbow-to-instep lunges >
shuffle/high knees/back kicks/grapevine > lateral bounding.
SLOW/SIMPLE
1. Reach & Pulls (Toe raise / Calf raise & Forearm stretch)
2. High knee hug walk (alternate pulling knee to chest in a hug)
3. 45 lunge walk (lunge out 45 degrees, alternate)
4. Elbow-to-instep lunge walk (lunge out to left, touch right elbow to arch of left foot, alternate)
5. Lunge & twist walk (lunge out to left, rotate trunk to the left, alternate)
6. Side lunge with arm reach (lunge out to left side, reach right arm overhead to left side)
7. Frankenstein’s (Arms out, straight leg raise to outstretched hands, alternate legs)
8. Hip rolls (lie on back, legs together in L position, touch knees to floor on either side, upper back
remains in contact with floor, alternate)
9. Supine trunk twist (lie on back, legs together in L position, touch knees to floor on left side, pull
10.
11.
left arm across chest to right side, alternate)
Low back push-up (lie flat on back, feet close to buttocks, straighten left leg while pushing up onto
shoulders, alternate)
Scorpion (lie face down, arms stretched out to sides “T”, left foot arches over back to touch right
hand while keeping chest down, alternate)
12. Swimmer (lift/extend opposite leg and arm, alternate)
13. Inch worm (hands down, feet flat, body inverted “V”, walk hands out to a push-up position, walk
feet up to hands, then walk feet back to a push-up position, and walk hands back to feet) (**keep legs
as straight as possible**)
14. Elbow pull & twist (one hand in middle of back, pull elbow, bend side-to-side)
15. Neck rotations (traverse left/right, ear to left/right shoulder, look up/down, add resistance)
FAST/COMPLEX
1. High knees (quickly raise left knee up above waist, alternate while traveling)
2. Back kicks (kick left leg back as right hand touches floor)
3. Butt kickers (quickly raise left heel to left buttocks, alternate while traveling)
4. Slide – slide – touch (quickly slide to left 2 times, then touch floor with both hands, alternate)
5. High skip (skip raising the knee as high as possible)
6. Grapevine (alternate legs crossing in front and behind each other, travel to both sides)
7. Lateral bounding (hop out to left at 45 degrees landing on left foot, alternate)
8. Standing long-jumps
9. Back pedal
10. Sprints
List of Exercises for Muscle Groups
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PECTORALS
BENCH PRESS
INCLINE PRESS
BARBELL FLY
INCLINE FLY
OVERHEAD PULL
DELTOIDS
SHOULDER PRESS
BARBELL RAISES
o FRONT
o SIDE
o PITCHER
TRICEPS
EXTENSIONS
PULLDOWNS
KICK BACKS
DIPS
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BICEPS
CURLS
o PREACHER
o BENT BAR
o STRAIGHT BAR
o HAMMER
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UPPER BACK
PULL-UPS
LAT PULLDOWN
SEATED ROW
BENT OVER ROW
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LOWER BACK
BACK EXTENSIONS
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LEGS
SQUAT
LUNGES
LEG PRESS
LEG EXTENSIONS
LEG CURLS
HEEL RAISES
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ABDOMINALS
SIT-UPS
CRUNCHES
DECLINE CRUNCHES
LEG LIFTS
LEG THROWS
TORSO TWIST
MEDICINE BALL
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NECK
SHRUGS
NECK MACHINE
Core Training - Medicine Ball

The “Core” is made up of the abdominal, back, gluteus, hips, chest, and shoulder
muscles. The core is the center of power and balance for literally all athletic
movements. Core training is essential for elite athletic performance.
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Medicine Ball training can give the upper and lower body an explosive workout.
Medicine Ball exercises are functional and versatile; they are very effective for
developing core strength, power, and quickness. Furthermore, the multi-joint
movements performed can imitate sport-specific movements. Medicine Ball training
can be easily incorporated into an overall strength and conditioning program.
Advantages of Medicine Ball training
1. Training targets the core
2. Offers sport-specific training
3. Provides variability of resistance
4. Develops explosiveness
5. Builds strength and power
Examples of Medicine Ball Exercises
Standing
Floor
 Chest Pass
 Sit-ups with Toss
 Overhead Pass
 Partner Side Toss
 One-Legged Pass
 Partner Side Toss – Feet
Elevated
 Squat and Pass
 Back-2-Back Rotations  Hip Rolls
 Reach-ups – Middle
 Over Head Under
 Reach-ups – Side
 Twist and Throw
 Reach-ups – 1 Leg
* Most of the above exercises require a training partner.
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Traveling
Shuffle Low and Pass
Walking Lunges
Relay
Setting Personal Goals
Setting goals is paramount in getting the results you want. If you have no goals how can
you make any progress toward them? The smartest way to set your goals is to use the
SMART acronym.
S - Specific (be very specific, use numbers whenever possible)
M - Measurable (can you collect evidence to prove your results)
A – Aggressive (set challenging goals)
R - Realistic (challenge yourself but keep it real, you are not a Superhero)
T - Time (both long term goals > 6 months and short term goals < 6 months)
Examples of Strength Training goals:
Date: 1-29-06
Long Term - 1 year
1. Muscular Strength - Perform a 1RM bench press of 150% of my BW.
2. Muscular Strength - Perform a 1RM squat of 300% of my BW.
3. Muscular Endurance - Perform 20 consecutive pull-ups in less than 2 minutes,
Marine Corps style.
4. Muscular Endurance – Perform 100 consecutive push-ups in less than 2 minutes,
Army style.
5. Body Composition – 90 / 10 lean to fat mass ratio.
6. Body Composition – Gain 2 inches around my biceps and chest.
Short Term - 6 months
1. 1st Month
a. Within 1 week, begin and maintain a 3 day split body training cycle for
1 month and record all lifting results on a training log.
2. 2nd – 4th Month
a. Begin and maintain a 2 day split body training cycle for 3 months and
record all results on a training log.
b. Perform a 1RM bench press of 125% of my BW.
c. Perform a 1RM squat of 225% of my BW.
d. Perform 12 consecutive pull-ups in less than 2 minutes, Marine Corps
style.
e. Perform 70 consecutive push-ups in less than 2 minutes, Army style.
3. 5th – 6th Month
a. Re-evaluate and make appropriate changes to training cycle.
b. Body composition 85 / 15 lean to fat mass ratio.
c. Perform a 1RM bench press of 130% of my BW.
d. Perform a 1RM squat of 240% of my BW.
e. Perform 15 consecutive pull-ups in less than 2 minutes, Marine Corps
style.
f. Perform 85 consecutive push-ups in less than 2 minutes, Army style.
My Personal SMART Goals
Directions: Set your own personal long-term and short-term SMART goals based on the
5 components of fitness.
Long Term Goal #1:
Long Term Goal #2:
Short Term Goal #1:
Short Term Goal #2:
Short Term Goal #3:
Short Term Goal #4: