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Strength Training Programs

by Vladimir Grishin

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Personal Goals: #1 #2

#3

#4

#5 #6

#7

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Dear Ron,

I’m glad that after our long discussion you finally made up your mind in favor of the Strength Training Program (STP).

Let me assure you one more time that you made the right decision. STP is beneficial in many ways. Not only does it increase your strength, but also improves your immune system and solidifies your health. It makes your body aesthetically handsome and sexually attractive.

After a STP sessions you feel more self-confident. You start loving challenges, and you become more disciplined and goal-oriented. Your self-image improves and you get more positive and more successful in all avenues of your life.

I’m really excited for you. Because the results you are going to get cannot be measured by any money. Of course, it would demand some time-investment from you, but it’s less than 1 hour a day. Isn’t that hour worth becoming the owner of a gorgeous body, who doesn’t hesitate to strip down on the beach and who is proud to say “it’s my body”? These benefits are worth your efforts!

You are holding a booklet in your hands which is a 6 week Strength Training Program specified for your goals. It also has stable ball training in accordance with your doctor’s prescription to improve your balance.

I hope you will love your results and you will like the program and the booklet. This booklet would help to achieve your goals and bring you to success of your own. It explains step-by-step what you need to do to get what you want. It will guide you and help you in the world of iron machines that you are going to dive into.

Enjoy!

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SAFETY PRECAUTIONS!!!

Never hold your breath while lifting weights. This can cause you to feel lightheaded, dizzy, and lead to fainting.

Never lock your joints (knee, elbow, etc.)

while lifting weights. Locked joints are put under an

enormous amount of stress, which may lead to injury.

Always use collars on the bar when lifting weights. And weara weight-lifting belt when necessary.

Focus on controlling the weight.

To avoid injury and maximize the effectiveness of the

exercise weights should always be lifted and lowered

slowly.

Always have a "spotter" present when

performing free weight exercises. Spotters can

assist you with form and ensure that you avoid

injury.

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Maintain correct posture - protect intervertebral disks. Never excessively twist or bend the spine, which can cause lower back problems.

When standing, always maintain a slight bend in the knees to reduce stress on the lower back. The knees should always remain in alignment with the toes when performing leg exercises.

Keep both hands at equal

distance from the center of the bar when using free weights. Not doing so could result in harmful stress to one side of your body.

Always replace weights to the proper racks so that others do not trip over them.

Always warm up before your

training. It decreases viscosity in warm muscle and increases contraction speed. And always cool down after your training to promote recovery and return the body to a pre-work out level.

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IMPORTANT WARM-UP TIPS!!!

Warming up prior to any physical activity is a MUST!!! It does a

number of benefits. It prepare the body and mind for more strenuous activity by increasing the body's core temperature and increasing the body's muscle temperature. It helps to make the muscles loose, supple and pliable.

For the purposes Srength Training Program you need two main

core warm-up element:

o The general warm up: a light physical

activity, like walking, jogging,

stationary bike, skipping, or easy

aerobics no more than five to ten

minutes and result in a light sweat.

The aim of the general warm up is

simply to elevate the heart rate and

respiratory rate. This in turn increases the

blood flow and helps with the

transportation of oxygen and nutrients to the working

muscles. This also helps to increase the muscle

temperature, allowing for a more effective static

stretch. Which bring us to part two.

Static stretching is a very safe and effective form of basic

stretching. There is a limited threat of injury and it is extremely

beneficial for overall flexibility. static stretching should include all

the major muscle groups, and this entire part should last for about

five to ten minutes:

1. Triceps Stretch 1. Starting position: This exercise may be done while standing or seated. Reach both arms overhead, bend the right elbow and grasp it with the left hand. The right hand should be pointing straight down the back.

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2. Pull the elbow up and slightly back and hold for at least 20 seconds. 3. Repeat on the other side.

2. Deltoid Stretch – Rear

1. Starting position: Sit or stand

with good posture. Cross the right arm across the

front of the body at neck level. Grasp the elbow

with the left hand while keeping the shoulders

down and relaxed.

2. Press the elbow toward the neck and hold for at least 20 seconds.

3. Repeat on the other side. 3. Chest Stretch

1. Starting position: Stand beneath a doorway. Bend the

left arm and place the forearm against the wall with the

elbow at shoulder height.

2. Rotate the body away from the arm and hold for at least

20 seconds.

3. Repeat on the other side.

4. Calf Stretch – Wall

1. Starting position: Stand approximately two

feet away from a wall and place hands on wall

at about shoulder height. Place one foot at the

base of the wall with the heel on the floor and

toes against the wall.

2. Slowly straighten the knees and press the

chest toward the wall to feel a stretch in the back of the lower leg.

3. Hold for at least 20 seconds and repeat on the other side.

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5. Inner Thigh

1. Starting position: Stand with feet three or more

feet apart and toes

turning outward. Bend one knee and lunge to one

side, being careful not to allow the knee to extend

beyond the toes.

2. Keeping weight on bent leg, lift the toes of the

extended leg to increase the stretch in the inner thigh. Keep torso

upright and head lifted.

3. Hold for at least 20 seconds.

6. Quadriceps Stretch – Lying

1. Starting position: Lie on your side with your

legs extended and your lower arm or hand

supporting your head. Bend the top knee and

grasp the top of the foot with your hand.

Knees should be in alignment.

2. Press the top hip forward to feel a stretch along the front of the

thigh.

3. Hold for at least 20 seconds and repeat on the other side.

7.Hamstring Stretch – Lying

1. Starting position: Lie on your back with your legs

extended. Lift one leg up (or keeo

it bent in the knee) and grasp

behind the thigh or knee with

both hands as you bring the knee

to the chest.

2. Press the heel up toward the ceiling as you

straighten the leg.

3. Hold for at least 20 seconds and repeat on the other side.

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Strength Training Program

The program starts with multi-joint exercises involving larger muscle groups, followed by single-joint exercises for smaller muscle groups. For the purposes of this program, we use isotonic equipment.

-1- - Target: Legs - Body segment: Hips and Thighs Press - Muscles Worked: Quadriceps, Glutes, Gastrocnemius - Type of exercise: Multi-joint - Joint actions: Hip extension and knee extension - Exercise: seated leg

Step 1 STARTING POSITION: Sit in the machine, with your back and sacrum flat against the machine's backrest. Place your feet on the resistance plate, and adjust your seat and foot position so that the bend in your knees is at approximately 90 degrees with your heels flat. Knees are parallel and your toes are lined up with your knees. Lightly grasp any available handles to stabilize your upper extremity. Brace your abdominal muscles to stabilize your spine. Do not allow movement in your low back throughout the exercise. Step 2 Slowly exhale while pushing the resistance plate away from your

body. Keep your heels flat against the resistance plate and avoid any movement in the upper extremity.

Step 3 Continue to straighten your legs until the knees are straight but not locked. The heels should still be pressed firmly into the plate.

Do not round the low back, lock-out your knees or allow your butt to lift off the seat pad. Step 4 Pause briefly then slowly return to your starting position in a slow, controlled manner. Do not allow your upper thighs to compress your ribcage. Repeat the movement.

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-2-

- Target: Chest - Body segment: Chest Press - Muscles Worked: Pectoralis - Type of exercise: Multi-joint - Joint actions: Shoulder horizontal flexion and elbow extension - Exercise: flat bench

Step 1 Sit comfortably on the machine with a small test load fixed on each side of the weight pins, if this is your first try on this machine. Your feet should be placed firmly on the floor, about shoulder width apart.

Step 2

Grasp the handles and push the bars (see photos) outward to full extension of the elbows but without "locking out" explosively. Step 3 Try to keep the head steady, against the upright pad, and neck still. Breathe out on exertion and in on recovery. Step 4 You should feel significant resistance against the horizontal push. Try different weights until you are able to push out and back for about 8-10 repetitions, the last repetition feeling somewhat difficult.

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-3- - Target: Back - Body segment: Upper-and mid-back - Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius - Type of exercise: Multi-joint

- Joint actions: Shoulder extension/adduction and elbow flexion - Exercise: Lateral pulldown

Step 1 Sitting on a bench, grab a bar with a false overhand - thumb on the same side as your fingers - shoulder-width grip.

Step 2 As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.

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-4-

- Target: Legs - Body segment: Legs extension - Muscles Worked: Quadriceps - Type of exercise: Single-joint

- Joint actions: Knee extension - Exercise: Leg

Step 1 Position your lower legs behind the shin pad, making sure that the pad is on the lower part of your shins rather than your ankles. Line your knee up with the pivot points on the machine and make sure that your starting position is comfortable.

Step 2 Exhale and extend your legs at the knee - stop the movement just before your legs become straight. Step 3 Inhale and slowly return your legs to the starting position.

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-5-

- Target: Shoulders - Body segment: Shoulders and arms

- Muscles Worked: Deltoids, Biceps Brachii, Trapezius - Type of exercise: Multi-joint - Joint actions: Shoulder abduction and elbow flexion - Exercise: Upright row

Step 1 For this exercise, it is best to use an EZ-cur bar, attached to the low cable. Stand roughly 30 cm or a foot in front of the device.

Step 2 Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.

Step 3 Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, and then gradually lower the bar back to the starting position.

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-6-

- Target: Back - Body segment: Lower back extension

- Muscles Worked: Hamstrings, Glutes, Lower Back - Type of exercise: Multi-joint - Joint actions: Trunk extension and hip extension - Exercise: Low back extension

Step 1 Disengage the pull pin of the footrest. Insert and tighten in the hole that allows you to maintain a 90-degree bend at your knees, in the seated position.

Step 2 Disengage the seat pull pin and

locate the seat at the height where the upper roller pad contacts your shoulder blades. Insert and tighten. Step 3 Disengage the pull pin of the exercise arm and position towards the bottom holes of the disc. Locate the hole that gives you the desired start position. Step 4 Insert the pull pin. Sit on the seat facing forward with the feet

underneath the lower roller pads. Proceed to curl the weight backward in an arc motion, completing your desired range of motion. Slowly return to start position and repeat.

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-7-

- Target: Arm - Body segment: Triceps - Muscles Worked: Triceps Brachii - Type of exercise: Single-joint - Joint actions: Elbow extension - Exercise: Upper arms push-down

Step 1 Stand tall, facing the cable machine with your feet hip-distance apart, your knees slightly flexed, and your elbows pulled back and tucked into your sides. Hold the handles in an underhand grip with your palms facing up.

Step 2 Inhale slowly, then exhale and extend your arms at the elbow until they are straight. Avoid snapping your arms out and maintain your body position throughout.

Step 3 Inhale, and flex your arms gently at the elbow to

return to the starting position.

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-8- - Target: Legs - Body segment: Leg - Muscles Worked: Hamstrings, Gastrocnemius - Type of exercise: Single-joint - Joint actions: Knee flexion - Exercise: Leg curl

Step 1 Lie on the machine comfortably on your stomach while hooking your legs underneath the pad. Hold your hands on the handle of the machine. Keep your legs attached to the cushion available with the knees slightly bent

Step 2 Exhale and slowly pull your ankles up toward your bottom, keeping your hips and knees in line with each other. After the foot pads almost touch the backs of your thighs, return to the starting position and repeat. Step 3 Inhale while lifting weights and exhale the breath while lowering the burden.

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-9-

- Target: Arms - Body segment: Upper arms

- Muscles Worked: Biceps Brachii, Brachialis - Type of exercise: Single-joint - Joint actions: Elbow flexion

- Exercise: Arm curl

Stet 1 Sit in machine with chest against padded support and upper arms on top of padded support.

Step 2 Grasp handles on machine with palms facing up.

Step 3 Slowly pull handles toward upper arms and exhale. Step 4 Slowly return handle to initial position without locking elbows to complete one repetition and inhale.

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-10-

- Target: Calves - Body segment: Calves

- Muscles Worked: Gastrocnemius, Plantaris. - Type of exercise: Single-joint

- Joint actions: Ankle plantar flexion - Exercise: Toe raise

You can do this exercise with a machine / without a machine.

You can see these calf raise machines in your gym!

Step 1 Stand on the platform of the standing calf raises machine on your toes with shoulders under the shoulder pad. Adjust the weight according to your capacity. Step 2 Start with your heels down raise them till your feel the contraction in calf muscle then lower the heels

slowly.

Step 3 You should not bend your knees. This is bad form and does not work out your calf muscles.

Step 4 Remember to point your toes forward and keep comfortable

distance between your foot. Don’t lock your knees. Keep them stiff.

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-11- - Target: Arms - Body segment: Forearms

- Muscles Worked: Wrist Flexors - Type of exercise: Single-joint - Joint actions: Wrist flexion and extension - Exercise: Wrist curl

Step 1 Using an underhand grip, take hold of the barbell with your hands a few inches apart. Sit on the end of a bench, keep your back flat while resting your forearms on it but making sure that your wrist and hand hang off the end.

Step 2 Allow your wrists to bend back and the barbell to roll to the ends of your fingers. Close your fingertips as you

curl your palms toward your biceps. Step 3 Pause, reverse the motion, and let the bar roll back to your fingertips.

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-12- - Target: Abs - Body segment: Abdomen - Muscles Worked: Rectus Abdominis - Type of exercise: Single-joint - Joint actions: Trunk flexion - Exercise: Curl-up

Step 1 With your feet anchored under a sturdy object, lie with your knees bent. Then, fold your arms across your chest or just hold your hands behind your ears.

Step 2 Use your abs to flex your spine and slowly lift your upper body. Finally, roll back down, slowly and with control. Repeat as desired.

_____________________________________________

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Wrist Curl

Bench Press

Leg extension

Lateral pull-down

Back hyperextension

Standing press

Arm curl

Toe raise

Leg curl

Triceps extension

Seated leg

press

Upright rowing

The circuit order of the stations

Warm-up

Cooldown

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Sample Resistance Training Program for Novice

Client data Age 40 yr Intensity 75% 1-RM Gender male Frequency 3 days/week, alternate Body weight 200.7 lb (91 kg) Duration 6 weeks or longer Program goal Muscle strength Overload Increase weight when able to complete intensity 10-12 reps Time commitment 60-75 min/workout at the prescribed exercise Equipment Variable resistance Machines and free Rest 1 minute between sets Weights Stable Ball Training 2 days/week, alternate (see the Stable Ball Section of the booklet)

Training program Exercise 1-RM Intensity Weight Reps Sets Muscle Groups (lb)* (% 8-10 RM) (lb)*** Leg press 250 75 187.5 8 3 Quadriceps, Glutes, Gastrocnemius: Hip extensors, knee extensors Chest Press 170 75 127.5 8 3 Shoulder flexors and (flat bench) elbow extensors Lat pull-down 190 75 142.5 8 3 Shoulder extension /adduction and elbow flexion Leg/Knee 300 75 225 8 3 Quadriceps/Knee extension extension Upright row 230 75 172.5 8 3 Deltoids, Biceps Brachii, Trapezius: Shoulder abduction and elbow flexion Low back 300 75 225 8 3 Hamstrings, Glutes, extension Lower Back: Trunk extension and hip extension Upper arms 175 75 131 8 3 Triceps Brachii: push-down Elbow extension Leg curl 215 75 161 8 3 Hamstrings, Gastrocnemius: knee flexion Arm curl 150 75 112.5 8 3 Biceps Brachii, Brachialis:

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Elbow flexion Toe raise 255 75 191 8 3 Gastrocnemius, Plantaris: Ankle plantar flexion Wrist curl 40 75 30 8 3 Wrist Flexors: wrist flexion and extension Abs Curl-ups -- -- -- 15-20 3 Rectus Abdominis: Trunk flexion _____________________ *1 lb = 0.45 kg

NOTE: 1) Make sure you follow the order listed, using larger muscle

groups first.

2) Multi-joint exercises are done before single-joint exercises.

3) Other exercises that work the same muscle groups may be

substituted to add variety to the program.

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IMPORTANT COOLDOWN TIPS!!! A sudden stop in physical activity can cause lots of problem

like blood inflow to lower extremities, low blood and dizziness that could be cause by that drop in blood pressure. Cooling down is even important after a strength workout. It stabilizes the blood pressure and brings the temperature of the body to pre-work-out level. The best type of activity for the purpose is basic stretching. Simply repeat the exercises you did in the second part of your warm-up activities. Here they are:

1. Triceps Stretch 1. Starting position: This exercise may be

done while standing or seated. Reach both arms overhead, bend the right elbow and grasp it with the left hand. The right hand should be pointing straight down the back.

2. Pull the elbow up and slightly back and hold for at least 20 seconds.

3. Repeat on the other side.

2. Deltoid Stretch – Rear

1. Starting position: Sit or stand with good posture. Cross the right arm across the front of the body at neck level. Grasp the elbow with the left hand while keeping the shoulders down and relaxed.

2. Press the elbow toward the neck and hold for at least 20 seconds.

3. Repeat on the other side. 3. Chest Stretch 1. Starting position: Stand beneath a doorway.

Bend the left arm and place the forearm against the wall with the elbow at shoulder height.

2. Rotate the body away from the arm and hold for at least 20 seconds.

3. Repeat on the other side.

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4. Calf Stretch – Wall

1. Starting position: Stand approximately two

feet away from a wall and place hands on wall at about shoulder height. Place one foot at the base of the wall with the heel on the floor and toes against the wall.

2. Slowly straighten the knees and press the chest toward the wall to feel a stretch in the back of the

lower leg. 3. Hold for at least 20 seconds and repeat on the other side. 5. Inner Thigh 1. Starting position: Stand with feet

three or more feet apart and toes turning outward. Bend one knee and

lunge to one side, being careful not to allow the knee to extend beyond the toes.

2. Keeping weight on bent leg, lift the toes of the extended leg to increase the stretch in the inner thigh. Keep torso upright and head lifted.

3. Hold for at least 20 seconds.

6. Quadriceps Stretch – Lying

1. Starting position: Lie on your side with your legs extended and your lower arm or hand supporting your head. Bend the top knee and grasp the top of the foot with your

hand. Knees should be in alignment. 2. Press the top hip forward to feel a stretch along the front of

the thigh. 3. Hold for at least 20 seconds and repeat on the other side. 7.Hamstring Stretch – Lying 1. Starting position: Lie on your back with your legs

extended. Lift one leg up (or keeo it bent in the knee) and grasp behind the thigh or knee with both hands as you

bring the knee to the chest. to the chest. 2. Press the heel up toward the ceiling as you

straighten the leg. 3. Hold for at least 20 seconds and repeat on the other side.

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Stable Ball Program I recommend using the stability ball also known as the fitness

ball or Swiss ball in your exercise program. Use it 30 to 50 minutes a day, when you are off Strength Resistance Program training. Stability balls are great tools to improve the strength of your lower-back and abs, as well as your balance and posture.

You will also quickly notice a difference in the way your abs reacts. One of the big differences is that a stability ball works your entire midsection, while many mat exercises are limited to a particular set of muscles.

To get the most benefit from your stability ball training, make sure that your ball is the right size for your height. To size a stability ball, sit on it and place your feel flat on the floor. If your knees are higher than your hips, then the ball is too small and if your knees are below your hips then the ball is too large. To make your training process safe, don’t forget to do WARM-UP (see the instructions at page 4-6) before and COOLDOW (see the instructions at page 22-23) after your Stable Ball Program.

-1-

Ball Pass

Step 1

Begin by lying on your back with the legs

straight up (bend them if needed) and holding

the ball straight up over the body.

Step 2

Put the ball between the feet, squeezing them

to keep the ball in place, and lower both the

arms and legs down towards the floor.

Step 3

Bring them back up and take the ball in your hands,

lowering the arms and legs down towards the floor again.

Step 4

Continue, exchanging the ball between the hands and feet

for 8-12 reps.

Remember...don't arch

the back! To make this

move easier, just lower

the arms and legs a little

or keep the knees bent.

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-2-

Jackknife

Step 1

Get into a pushup position with tops of

your feet and your shins on the ball and

your hands on the floor.

Step 2

Pull your knees close to your chest,

letting the ball roll slightly forward.

Keep your arms straight, and squeeze

your abs hard at the top.

-3-

Ab Crunch on a Ball

Step 1

Slowly roll down onto the ball, letting your spine follow its

curve, and place your head and neck in a comfortable

position on its back. Place your hands at the sides of your

head and position your feet hip-distance apart.

Step 2

Draw your abdominal muscles, then

exhale and curl your entire spine up,

starting from the neck. Flex at your

torso until the distance between the

top of your pelvis and the bottom of

your ribs stops shortening.

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-4-

Swiss-Ball Leg Curl

Step 1

While lying on your back, place your

lower legs on a Swiss ball. Then, put

your hands flat on the floor next to

your hips.

Step 2

Push your hips up so that your body

forms a straight line from your

shoulders to your knees. Without pausing, pull your heels

toward you and roll the ball as close as possible to your

butt.

Step 3

Pause, then roll the ball back until your body is in a

straight line again.

-5-

Swiss Ball Preacher Curl

Step 1

Place a pair of dumbbells on the floor in front of a ball.

Kneel directly behind the ball, and drape your arms over it

to grab the dumbbells in an

underhand grip. Let our weight

move back toward your heels as

you brace your triceps on the

ball, forearms down.

Step 2

Keep your back straight as you

curl the weights up until your

forearms are just short of

perpendicular to the floor.

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-6-

Swiss-Ball Oblique Crunch

Step 1

Lie sideways on the ball, ensuring that you keep

your legs straight. Brace your feet against a wall

for support and hold your hands behind your

ears.

Step 2

Lift your shoulder and crunch sideways toward

your hip. Hold for a second before releasing. Try

not to twist your body.

-7-

Stability Ball Push-Up

Step 1 Start in plank position, hands slightly wider than shoulder-width apart, with toes on stability ball (as shown). Step 2 Bend elbows and lower chest toward floor, keeping ball as steady as possible (as shown), then press back up to start for one rep. Do 12 reps.

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-8- Side Plank on Ball

Step 1 Begin with the right side of your torso lying on a ball, your feet on the ground next to you, stacked. Straighten your legs and place your right hand on the ground, arm straight.

Step 2 Hold this position, making sure you are not holding your breath. Try 15-30 seconds and

work your way up to 1-3 minutes. Step 3 The ball assists you in this pose if regular Side Plank is too difficult for you.

-9- Slow Swimming on Ball

Step 1 Begin in a kneeling position with the ball under your abdomen. Walk you hands out until they touch the ground right under your shoulders and your toes are also touching the ground. Allow your weight to press into the ball. Step 2 Slowly raise your right arm and left leg up into the air, balancing on the other hand and leg that are touching the ground. Lift as high as you can, until both leg and arm are parallel to the floor. Hold for 1-3 seconds. Slowly return to start. Repeat with the opposite sides to complete one rep. Step 3 Keep your head and neck in a neutral position. Make it easier: Work your way up to this exercise by practicing in the same position but lifting only one limb at a time.

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-10- Wheelbarrow Walk with Ball

Step 1 Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor just below your shoulders.

Step 2 Slowly walk out with your hands until the ball moves

towards your toes. Only walk out as far as you are comfortable (either to your hips, knees, or ankles). Once you've reached your point of comfort, slowly walk back to the starting position, breathing steadily throughout. Step 3 Keep your core strong by not dropping your hips. Your body should be as straight as possible.

-11- One-Legged Swiss Ball Squats

Step 1 Stand straight, place the Swiss ball against the wall, and lean your back on it. Stretch out your arms in front of you, and choose a point straight ahead to focus on.

Stet 2 Stretch your right leg out in front of you, and raise it to a horizontal position, parallel to the

floor if possible; if not, simply raise your leg as much as you can. Step 3 Your left leg should be slightly bent at the knee, your heel planted and your toes raised off the floor. By raising your toes you will achieve better results on your thighs, the back of your leg, and glutes. You will now descend slowly to a sitting position — basically doing a squat on your left leg and using the Swiss ball as your support. Step 4 Slowly return to standing position. Do 3 series of 10 movements each on each leg.

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Jackknife

Ab Crunch on a Ball

Swiss-Ball Leg Curl

Swiss Ball Preacher Curl

Swiss-Ball Oblique Crunch

Stability Ball Push-Up

Side Plank on Ball

Slow Swimming on Ball

Wheelbarrow Walk with Ball

One-Legged Swiss Ball

Squats

Warm-up/

Cooldown

Ball Pass

The circuit order for Stable Ball Training

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Sample Resistance Training Program for Novice

Client data Age 40 yr Intensity 80% 1-RM Gender male Frequency 2 days/week, alternate Body weight 200.7 lb (91 kg) Duration 6 weeks or longer Program goal Muscle strength/Balance Overload Increase intensity able to complete up to 30-35 reps per set Time commitment 30-50 min/workout at the prescribed exercise Equipment Stable Ball Rest 1 minute between sets

Training program Exercise Reps Sets Muscle Groups Ball Pass 8 3 Rectus Abdominis: Trunk flexion Jackknife 8 3 Rectus Abdominis and Obliques Ab Crunch on a Ball 8 3 Rectus Abdominis Swiss Ball Leg Curl 8 3 Quadriceps, Hamstrings Swiss Ball Preacher Curl 8 3 Brachialis, Biceps Brachii Swiss Ball Oblique Crunch 8 3 Rectus Abdominis, Obliques Stability Ball Push-Ups 8 3 Pectoralis Major: the entire Chest Area. Secondarily Triceps and Shoulders Side Plank on a Ball 8 3 Rectus Abdominis, Back and Shoulders Slow Swimming on a Ball 8 3 Lower back Wheelbarrow Walk with Ball 8 3 Abs, Shoulders One-Leg Swiss Ball Squats 8 3 Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius, Biceps Femoris, Semimembranosus, Semitendinosus, Gluteus Maximus, Iliopsoas, Gastrocnemius, Soleus.

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Steroids’ Danger The last few decades both amateur and professional athletes became prone to achieve results faster. Besides healthy supplements like protein, amino acids, vitamins etc., some of them tried substances called Anabolic Steroids. They stimulate muscle tissue to grow fast and "bulk up" in response to training. They substitute the naturally produced testosterone in the body. Steroids can remain in the body

from a couple of days to about a year. Although, Anabolic Steroids have become popular

because they may improve endurance, strength, and muscle mass, there is no evidence steroids improve skill, agility, or athletic performance. Anabolic steroids cause many different types of problems. Some of the more serious or long-lasting side effects are:

premature balding or hair loss

dizziness mood swings, including anger, aggression, and depression believing things that aren't true (delusion) extreme feelings of mistrust or fear (paranoia) problems sleeping nausea and vomiting trembling high blood pressure that can damage the heart

or blood vessels over time aching joints greater chance of injuring muscles and tendons jaundice or yellowing of the skin; liver damage urinary problems shortening of final adult height increased risk of developing heart disease,

stroke, and some types of cancer.

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Remember. Natural bodybuilding always beats steroids because you feel better, the results last longer, and you live healthier!

To avoid that fault and achieve the desired results naturally, use two simple rules:

1. Balance your diet. Diminish the consumption of deep

fried food and fat product. Use more lean meat,

vegetables and fruits. Choose polyunsaturated fat

products: mostly in Nuts, Seeds, Fish, Algae, Leafy Greens,

and Krill. Remember processing and heating

may damage polyunsaturated fats.

2. Use Sports supplements at your discretion.

3. For additional consultation about your food plan and

sports supplements consumption please call for an

appointment.

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NOTES

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Sources of pictures and information:

1. http://www.acsm.org/docs/brochures/delayed-onset-muscle-soreness-(doms).pdf

2. http://www.acsm.org/docs/brochures/selecting-and-effectively-using-a-rowing-machine.pdf

3. http://www.acsm.org/docs/brochures/selecting-and-effectively-using-free-weights.pdf

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38 | P a g e

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