SXr5 5 of 6 training phases
Progressive Strengthening in this training phase you are healthy and in condition to increase strengthening skills, sharpen focus, maintain training form, and coordination. Bring out the best in the natural abilities you have to advance your level of fitness.
Prerequisite: Mastery of "form technique" or comprehensive evaluation required before doing this phase of training. Please read the disclaimer. If you believe you have a medical condition or not sure if you can do a strength training program, contact your health care provider.
Advanced Training Techniques
Target specific goals for spirit, mind, and body that combine the best of your abilities. Increase stamina, strength and resiliency from the first four training phases.
What Gets Measured, Gets Managed
Test your fitness level to set realistic and attainable goals. Establish a benchmark to identify your level of cardiovascular endurance, strength, and strength endurance, flexibility, balance and ability to maintain proper body mechanics throughout. You will then be able to set specific improvements for each area of fitness. Testing will also empower you to determine whether a training technique or program is achieving the desired results and therefore train efficiently.
Choose a Strength Training Goal
By now you should have the "4 Cues Posture Check System" memorized. This is important for you to know so you can choose a weight you can manage while controlling your form, protecting your spine for each exercise repetition. Review the options below to match your strength training goal.
1RM is used for measuring results and gains in strength. The percentage of 1 repetition maximum is a guideline of the amount of weight to lift for the specified goal. The amount of weight that you can lift only once with perfect form. Training experience and or coaching is recommended if you have never done any strength training or have any special conditions. If you do have strength training experience Calculate your 1RM to set progressive and efficient training goals. Please ask the coach if you need assistance. See the guidelines below for a quick start to setting a strength goal.
This goal will help you increase the number of times you can endure lifting weight. Conditioning muscles for endurance.
50-70% of 1RM* | 1-6+ Sets | Rest 60-120 seconds between sets
Strength Gains - Increase your strength and muscle definition. Sculpting muscle to fatigue.
70-80% of 1RM* | 1-6+ Sets | Rest 60-120 seconds between sets
Advanced - This goal will help build muscular growth and maximize your muscle strength.
85-100% of 1RM* | 1-5+ Sets | Rest 2-5 minutes between sets
Training Session Guideline
Before you get started on setting up your routine, keep a few key points in mind:
1. Always warm up before you start lifting heavy weights. This helps get your muscles warm to prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights.
2. Breathe. Don't hold your breath which puts a strain on your heart and make sure you're using full range of motion throughout the movement. The gold standard during strength training is to inhale on relaxation and exhale during exertion.
3. Lift and lower your weights slowly with control. Don't use momentum to lift the weight. If you have to swing to get the weight up, you're using too much weight and may be susceptible to back injury so adjust accordingly. The last repetition should be very difficult but you can still maintain proper form.
4. Use the "2 for 2" rule as a guideline when deciding if it's time to increase the amount of weight you're lifting: When you can do two additional reps in a set with a given weight than you started out with for two consecutive workouts, increase weight by about 5% for upper body and about 10% for lower body.
5. Form. Pay attention to your posture and engage your abs in every movement you're doing to keep your balance and protect your spine. Practice form technique from the previous training or ask the coach for help with advanced programs.