
Dumbbell Training
296 Pages
Hedrick, the former strength and conditioning coach at the United States Olympic Training Center, guides you through proven exercises and programs based on more than 25 years of experience working with athletes. The book is loaded with more than 110 exercises targeting the core, upper body, lower body, and total body. Exercises feature a variety of variations and are supplemented with photos and concisely written exercise descriptions, making it easy to understand each exercise and implement it on your own. Did You Know? sidebars offer interesting details and tips about the use of dumbbell exercises.
You’ll also find 66 ready-to-use programs that target your specific goals. Fitness-oriented plans will help you with fat loss, general fitness, hypertrophy, and strength, while athletes will find plans for increasing power, speed, agility, and balance in eight popular sports: cycling, ice hockey, skiing, soccer, speed skating, swimming, track and field, and wrestling.
If you train with dumbbells, or are interested in starting a dumbbell training program, Dumbbell Training will put you on the path to a refined physique or improved performance.
Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.
Chapter 1. Benefits of Training With Dumbbells
Practical Advantages of Dumbbells
Physiological Advantages of Dumbbells
Conclusion
Chapter 2. Designing a Program
Determining Your Philosophy of Training
Basing Training Programs on Both Science and Experience
Periodization
Sample Program
Conclusion
Chapter 3. Incorporating Dumbbells Into an Existing Program
Sample Workouts With Barbells
Sample Workouts With Dumbbells
Conclusion
Part II. Exercises
Chapter 4. Upper Body
Shoulders
Chest
Upper Back
Biceps
Triceps
Chapter 5. Lower Body
Chapter 6. Core
Abdominals
Lower Back
Chapter 7. Total Body
Part III. Programming
Chapter 8. Training for Fitness
Sample Workout Schedules
Chapter 9. Training for Weight Loss
Sample Workout Schedules
Chapter 10. Training for Increased Muscle Size
Sample Workout Schedules
Chapter 11. Training for Increased Power
Sample Workout Schedules
Chapter 12. Training for Speed Sports
Sample Workout Schedules
Chapter 13. Training for Agility and Balance Sports
Sample Workout Schedules
Allen Hedrick, MA, CSCS, FNSCA, has a bachelor’s degree from California State University at Chico and a master’s degree from California State University at Fresno. Following graduation, he was hired as a strength and conditioning coach at the United States Olympic Training Center in Colorado Springs, Colorado, where he stayed for three years. Hedrick then served as the assistant strength and conditioning coach at the United States Air Force Academy in Colorado Springs for three years before being named the head strength and conditioning coach, a position he held for nine years.
Hedrick then moved to the National Strength and Conditioning Association (NSCA) headquarters, where he worked as the head strength and conditioning coach and later as the education coordinator. In 2009, he was named the first-ever head strength and conditioning coach at Colorado State University at Pueblo.
During his career, Hedrick has worked with athletes from elementary school students to athletes at the professional and Olympic levels, including athletes who have won medals in the Olympic Games (Bonnie Blair in speed skating and Matt Ghaffari in Greco-Roman wrestling). A frequent writer, Hedrick has been published over 100 times in a variety of publications on a variety of topics related to strength and conditioning. In addition, he has presented at numerous conferences and clinics, both nationally and internationally, including in Guatemala, Japan, Australia, and China. In 2003, Hedrick was selected by his peers as the NSCA's Collegiate Strength and Conditioning Coach of the Year.
"Training with Coach Hedrick, including his dumbbell training program, played a role in my winning medals at both the world championships and Olympic Games. I would recommend this book to anyone who wants to enhance sport performance or improve their overall fitness.”
—Matt Ghaffari, MBA, 1996 Olympic Silver Medalist, Four-Time World Cup Champion, and Nine-Time Pan-American Champion Greco Roman Wrestler
"Dedicating myself to Coach Hedrick’s strength and power training program, which included a significant amount of dumbbell training on a weekly basis, played a role in transforming myself into the athlete I am today. I highly recommend this book."
—Ryan Jensen, Center, Tampa Bay Buccaneers
“Hedrick’s use of dumbbells is beyond anything I have seen, and I can’t wait to learn his latest innovations in the new edition of Dumbbell Training.”
—Johnny Parker, Former Head Strength and Conditioning Coach for the New York Giants, New England Patriots, Tampa Bay Buccaneers, and San Francisco 49ers
Single-leg jump squat
Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
Instructions
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
Common Errors
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.
Dumbbell training for weight loss
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018).
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018). For example, if increases in obesity continue at current rates, functional obesity will soon become the most commonly encountered cause of frailty in the elderly (Beavers et al. 2017). Further, the World Health Organization has seen an increase in obesity in the pediatricpopulation over the last two decades.
This increase in overweight and obesity can lead to several health issues, including
- increased risk of heart disease and stroke,
- high blood pressure,
- diabetes,
- some forms of cancer,
- gallbladder disease and gallstones,
- gout,
- breathing problems,
- osteoarthritis,
- fatty liver disease, and
- kidney disease.
Because evidence exists that both overweight and obesity increase the risk for diabetes, cardiovascular disease, and cancer, this dramatic increase in the prevalence of obesity and being overweight represents a serious issue. Most training programs meant to assist in reducing body fat emphasize aerobic exercise. Typically this aerobic exercise is performed either in a steady-state, continuous movement format for the selected duration or in interval training, where periods of lower intensity recovery periods are distributed between periods of higher intensity training.
In contrast to this, resistance training is typically not as commonly prescribed when the goal of training is a reduction in body fat despite the benefits that resistance training might have on weight control. Typically, resistance training is prescribed when the goals of training include increases in muscular size, strength, and power.
However, recent guidelines on exercise for weight loss and weight maintenance have begun to include resistance training as part of the training plan. Often, when resistance training is combined with aerobic training, the addition of resistance training does not consistently enhance weight loss. However, dieting, without including resistance training as a part of a weight loss program, often results in the loss of both fat and muscle mass. This decrease in muscle mass can have the effect of reducing your metabolic rate. In contrast, including resistance training in a weight loss program may reduce the decline in, or even increase, resting metabolic rate because of the preservation or addition of lean mass. This is important because your metabolic rate represents the number of calories required to keep your body functioning at rest, which obviously has a significant impact on the total number of calories you burn each day.
Did You Know?
It is important to include resistance training during a weight loss program. Dieting alone, without resistance training, will often result in the loss of both body fat and muscle mass. Decreases in muscle mass result in a decrease in daily caloric expenditure, which further increases the difficulty in losing weight. Maintaining, or better yet, increasing muscle mass when attempting to lose weight is the most effective approach.
What is periodization?
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation.
Periodization
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation. While periodization is most commonly used in the training programs of athletes, it can also be effectively used in training programs for the general population. The topic of periodization by itself could make up a textbook, so what follows is a short review. There are various approaches to periodization. Classical periodization, which is used for a power sport, typically uses the following sequence of training cycles:
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins to bring strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- In-season—Low-volume, high-intensity training maintains gains in muscle size, strength, and power during the competitive season.
Periodization for a power and endurance sport (e.g., soccer) takes a slightly different approach from the classical style. For example, after the power cycle, a power and endurance cycle of high-volume, moderately intense training that focuses on explosiveness to increase power and endurance simultaneously should be added. The in-season cycle maintains muscle size, strength, power, and endurance through low-volume, high-intensity training.
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins bringing strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- Endurance and power—High-volume, moderately intense training puts an emphasis on explosiveness to increase power and endurance simultaneously.
- In-season—Low-volume, high-intensity training maintains the increases in muscle size, strength, power, and endurance during the competitive season.
The specific cycles, sequences of cycles, and the length of each cycle vary based on training goals, age and training background, physiological needs of the individual, and so on. To achieve specific physiological adaptations in each cycle requires carefully manipulating rest times, intensity, exercise selection, exercise order, number of sets, number of repetitions, and frequency of training.
Single-leg jump squat
Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
Instructions
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
Common Errors
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.
Dumbbell training for weight loss
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018).
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018). For example, if increases in obesity continue at current rates, functional obesity will soon become the most commonly encountered cause of frailty in the elderly (Beavers et al. 2017). Further, the World Health Organization has seen an increase in obesity in the pediatricpopulation over the last two decades.
This increase in overweight and obesity can lead to several health issues, including
- increased risk of heart disease and stroke,
- high blood pressure,
- diabetes,
- some forms of cancer,
- gallbladder disease and gallstones,
- gout,
- breathing problems,
- osteoarthritis,
- fatty liver disease, and
- kidney disease.
Because evidence exists that both overweight and obesity increase the risk for diabetes, cardiovascular disease, and cancer, this dramatic increase in the prevalence of obesity and being overweight represents a serious issue. Most training programs meant to assist in reducing body fat emphasize aerobic exercise. Typically this aerobic exercise is performed either in a steady-state, continuous movement format for the selected duration or in interval training, where periods of lower intensity recovery periods are distributed between periods of higher intensity training.
In contrast to this, resistance training is typically not as commonly prescribed when the goal of training is a reduction in body fat despite the benefits that resistance training might have on weight control. Typically, resistance training is prescribed when the goals of training include increases in muscular size, strength, and power.
However, recent guidelines on exercise for weight loss and weight maintenance have begun to include resistance training as part of the training plan. Often, when resistance training is combined with aerobic training, the addition of resistance training does not consistently enhance weight loss. However, dieting, without including resistance training as a part of a weight loss program, often results in the loss of both fat and muscle mass. This decrease in muscle mass can have the effect of reducing your metabolic rate. In contrast, including resistance training in a weight loss program may reduce the decline in, or even increase, resting metabolic rate because of the preservation or addition of lean mass. This is important because your metabolic rate represents the number of calories required to keep your body functioning at rest, which obviously has a significant impact on the total number of calories you burn each day.
Did You Know?
It is important to include resistance training during a weight loss program. Dieting alone, without resistance training, will often result in the loss of both body fat and muscle mass. Decreases in muscle mass result in a decrease in daily caloric expenditure, which further increases the difficulty in losing weight. Maintaining, or better yet, increasing muscle mass when attempting to lose weight is the most effective approach.
What is periodization?
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation.
Periodization
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation. While periodization is most commonly used in the training programs of athletes, it can also be effectively used in training programs for the general population. The topic of periodization by itself could make up a textbook, so what follows is a short review. There are various approaches to periodization. Classical periodization, which is used for a power sport, typically uses the following sequence of training cycles:
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins to bring strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- In-season—Low-volume, high-intensity training maintains gains in muscle size, strength, and power during the competitive season.
Periodization for a power and endurance sport (e.g., soccer) takes a slightly different approach from the classical style. For example, after the power cycle, a power and endurance cycle of high-volume, moderately intense training that focuses on explosiveness to increase power and endurance simultaneously should be added. The in-season cycle maintains muscle size, strength, power, and endurance through low-volume, high-intensity training.
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins bringing strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- Endurance and power—High-volume, moderately intense training puts an emphasis on explosiveness to increase power and endurance simultaneously.
- In-season—Low-volume, high-intensity training maintains the increases in muscle size, strength, power, and endurance during the competitive season.
The specific cycles, sequences of cycles, and the length of each cycle vary based on training goals, age and training background, physiological needs of the individual, and so on. To achieve specific physiological adaptations in each cycle requires carefully manipulating rest times, intensity, exercise selection, exercise order, number of sets, number of repetitions, and frequency of training.
Single-leg jump squat
Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
Instructions
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
Common Errors
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.
Dumbbell training for weight loss
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018).
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018). For example, if increases in obesity continue at current rates, functional obesity will soon become the most commonly encountered cause of frailty in the elderly (Beavers et al. 2017). Further, the World Health Organization has seen an increase in obesity in the pediatricpopulation over the last two decades.
This increase in overweight and obesity can lead to several health issues, including
- increased risk of heart disease and stroke,
- high blood pressure,
- diabetes,
- some forms of cancer,
- gallbladder disease and gallstones,
- gout,
- breathing problems,
- osteoarthritis,
- fatty liver disease, and
- kidney disease.
Because evidence exists that both overweight and obesity increase the risk for diabetes, cardiovascular disease, and cancer, this dramatic increase in the prevalence of obesity and being overweight represents a serious issue. Most training programs meant to assist in reducing body fat emphasize aerobic exercise. Typically this aerobic exercise is performed either in a steady-state, continuous movement format for the selected duration or in interval training, where periods of lower intensity recovery periods are distributed between periods of higher intensity training.
In contrast to this, resistance training is typically not as commonly prescribed when the goal of training is a reduction in body fat despite the benefits that resistance training might have on weight control. Typically, resistance training is prescribed when the goals of training include increases in muscular size, strength, and power.
However, recent guidelines on exercise for weight loss and weight maintenance have begun to include resistance training as part of the training plan. Often, when resistance training is combined with aerobic training, the addition of resistance training does not consistently enhance weight loss. However, dieting, without including resistance training as a part of a weight loss program, often results in the loss of both fat and muscle mass. This decrease in muscle mass can have the effect of reducing your metabolic rate. In contrast, including resistance training in a weight loss program may reduce the decline in, or even increase, resting metabolic rate because of the preservation or addition of lean mass. This is important because your metabolic rate represents the number of calories required to keep your body functioning at rest, which obviously has a significant impact on the total number of calories you burn each day.
Did You Know?
It is important to include resistance training during a weight loss program. Dieting alone, without resistance training, will often result in the loss of both body fat and muscle mass. Decreases in muscle mass result in a decrease in daily caloric expenditure, which further increases the difficulty in losing weight. Maintaining, or better yet, increasing muscle mass when attempting to lose weight is the most effective approach.
What is periodization?
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation.
Periodization
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation. While periodization is most commonly used in the training programs of athletes, it can also be effectively used in training programs for the general population. The topic of periodization by itself could make up a textbook, so what follows is a short review. There are various approaches to periodization. Classical periodization, which is used for a power sport, typically uses the following sequence of training cycles:
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins to bring strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- In-season—Low-volume, high-intensity training maintains gains in muscle size, strength, and power during the competitive season.
Periodization for a power and endurance sport (e.g., soccer) takes a slightly different approach from the classical style. For example, after the power cycle, a power and endurance cycle of high-volume, moderately intense training that focuses on explosiveness to increase power and endurance simultaneously should be added. The in-season cycle maintains muscle size, strength, power, and endurance through low-volume, high-intensity training.
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins bringing strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- Endurance and power—High-volume, moderately intense training puts an emphasis on explosiveness to increase power and endurance simultaneously.
- In-season—Low-volume, high-intensity training maintains the increases in muscle size, strength, power, and endurance during the competitive season.
The specific cycles, sequences of cycles, and the length of each cycle vary based on training goals, age and training background, physiological needs of the individual, and so on. To achieve specific physiological adaptations in each cycle requires carefully manipulating rest times, intensity, exercise selection, exercise order, number of sets, number of repetitions, and frequency of training.
Single-leg jump squat
Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
Instructions
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
Common Errors
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.
Dumbbell training for weight loss
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018).
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018). For example, if increases in obesity continue at current rates, functional obesity will soon become the most commonly encountered cause of frailty in the elderly (Beavers et al. 2017). Further, the World Health Organization has seen an increase in obesity in the pediatricpopulation over the last two decades.
This increase in overweight and obesity can lead to several health issues, including
- increased risk of heart disease and stroke,
- high blood pressure,
- diabetes,
- some forms of cancer,
- gallbladder disease and gallstones,
- gout,
- breathing problems,
- osteoarthritis,
- fatty liver disease, and
- kidney disease.
Because evidence exists that both overweight and obesity increase the risk for diabetes, cardiovascular disease, and cancer, this dramatic increase in the prevalence of obesity and being overweight represents a serious issue. Most training programs meant to assist in reducing body fat emphasize aerobic exercise. Typically this aerobic exercise is performed either in a steady-state, continuous movement format for the selected duration or in interval training, where periods of lower intensity recovery periods are distributed between periods of higher intensity training.
In contrast to this, resistance training is typically not as commonly prescribed when the goal of training is a reduction in body fat despite the benefits that resistance training might have on weight control. Typically, resistance training is prescribed when the goals of training include increases in muscular size, strength, and power.
However, recent guidelines on exercise for weight loss and weight maintenance have begun to include resistance training as part of the training plan. Often, when resistance training is combined with aerobic training, the addition of resistance training does not consistently enhance weight loss. However, dieting, without including resistance training as a part of a weight loss program, often results in the loss of both fat and muscle mass. This decrease in muscle mass can have the effect of reducing your metabolic rate. In contrast, including resistance training in a weight loss program may reduce the decline in, or even increase, resting metabolic rate because of the preservation or addition of lean mass. This is important because your metabolic rate represents the number of calories required to keep your body functioning at rest, which obviously has a significant impact on the total number of calories you burn each day.
Did You Know?
It is important to include resistance training during a weight loss program. Dieting alone, without resistance training, will often result in the loss of both body fat and muscle mass. Decreases in muscle mass result in a decrease in daily caloric expenditure, which further increases the difficulty in losing weight. Maintaining, or better yet, increasing muscle mass when attempting to lose weight is the most effective approach.
What is periodization?
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation.
Periodization
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation. While periodization is most commonly used in the training programs of athletes, it can also be effectively used in training programs for the general population. The topic of periodization by itself could make up a textbook, so what follows is a short review. There are various approaches to periodization. Classical periodization, which is used for a power sport, typically uses the following sequence of training cycles:
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins to bring strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- In-season—Low-volume, high-intensity training maintains gains in muscle size, strength, and power during the competitive season.
Periodization for a power and endurance sport (e.g., soccer) takes a slightly different approach from the classical style. For example, after the power cycle, a power and endurance cycle of high-volume, moderately intense training that focuses on explosiveness to increase power and endurance simultaneously should be added. The in-season cycle maintains muscle size, strength, power, and endurance through low-volume, high-intensity training.
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins bringing strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- Endurance and power—High-volume, moderately intense training puts an emphasis on explosiveness to increase power and endurance simultaneously.
- In-season—Low-volume, high-intensity training maintains the increases in muscle size, strength, power, and endurance during the competitive season.
The specific cycles, sequences of cycles, and the length of each cycle vary based on training goals, age and training background, physiological needs of the individual, and so on. To achieve specific physiological adaptations in each cycle requires carefully manipulating rest times, intensity, exercise selection, exercise order, number of sets, number of repetitions, and frequency of training.
Single-leg jump squat
Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
Instructions
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
Common Errors
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.
Dumbbell training for weight loss
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018).
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018). For example, if increases in obesity continue at current rates, functional obesity will soon become the most commonly encountered cause of frailty in the elderly (Beavers et al. 2017). Further, the World Health Organization has seen an increase in obesity in the pediatricpopulation over the last two decades.
This increase in overweight and obesity can lead to several health issues, including
- increased risk of heart disease and stroke,
- high blood pressure,
- diabetes,
- some forms of cancer,
- gallbladder disease and gallstones,
- gout,
- breathing problems,
- osteoarthritis,
- fatty liver disease, and
- kidney disease.
Because evidence exists that both overweight and obesity increase the risk for diabetes, cardiovascular disease, and cancer, this dramatic increase in the prevalence of obesity and being overweight represents a serious issue. Most training programs meant to assist in reducing body fat emphasize aerobic exercise. Typically this aerobic exercise is performed either in a steady-state, continuous movement format for the selected duration or in interval training, where periods of lower intensity recovery periods are distributed between periods of higher intensity training.
In contrast to this, resistance training is typically not as commonly prescribed when the goal of training is a reduction in body fat despite the benefits that resistance training might have on weight control. Typically, resistance training is prescribed when the goals of training include increases in muscular size, strength, and power.
However, recent guidelines on exercise for weight loss and weight maintenance have begun to include resistance training as part of the training plan. Often, when resistance training is combined with aerobic training, the addition of resistance training does not consistently enhance weight loss. However, dieting, without including resistance training as a part of a weight loss program, often results in the loss of both fat and muscle mass. This decrease in muscle mass can have the effect of reducing your metabolic rate. In contrast, including resistance training in a weight loss program may reduce the decline in, or even increase, resting metabolic rate because of the preservation or addition of lean mass. This is important because your metabolic rate represents the number of calories required to keep your body functioning at rest, which obviously has a significant impact on the total number of calories you burn each day.
Did You Know?
It is important to include resistance training during a weight loss program. Dieting alone, without resistance training, will often result in the loss of both body fat and muscle mass. Decreases in muscle mass result in a decrease in daily caloric expenditure, which further increases the difficulty in losing weight. Maintaining, or better yet, increasing muscle mass when attempting to lose weight is the most effective approach.
What is periodization?
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation.
Periodization
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation. While periodization is most commonly used in the training programs of athletes, it can also be effectively used in training programs for the general population. The topic of periodization by itself could make up a textbook, so what follows is a short review. There are various approaches to periodization. Classical periodization, which is used for a power sport, typically uses the following sequence of training cycles:
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins to bring strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- In-season—Low-volume, high-intensity training maintains gains in muscle size, strength, and power during the competitive season.
Periodization for a power and endurance sport (e.g., soccer) takes a slightly different approach from the classical style. For example, after the power cycle, a power and endurance cycle of high-volume, moderately intense training that focuses on explosiveness to increase power and endurance simultaneously should be added. The in-season cycle maintains muscle size, strength, power, and endurance through low-volume, high-intensity training.
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins bringing strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- Endurance and power—High-volume, moderately intense training puts an emphasis on explosiveness to increase power and endurance simultaneously.
- In-season—Low-volume, high-intensity training maintains the increases in muscle size, strength, power, and endurance during the competitive season.
The specific cycles, sequences of cycles, and the length of each cycle vary based on training goals, age and training background, physiological needs of the individual, and so on. To achieve specific physiological adaptations in each cycle requires carefully manipulating rest times, intensity, exercise selection, exercise order, number of sets, number of repetitions, and frequency of training.
Single-leg jump squat
Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
Instructions
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
Common Errors
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.
Dumbbell training for weight loss
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018).
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018). For example, if increases in obesity continue at current rates, functional obesity will soon become the most commonly encountered cause of frailty in the elderly (Beavers et al. 2017). Further, the World Health Organization has seen an increase in obesity in the pediatricpopulation over the last two decades.
This increase in overweight and obesity can lead to several health issues, including
- increased risk of heart disease and stroke,
- high blood pressure,
- diabetes,
- some forms of cancer,
- gallbladder disease and gallstones,
- gout,
- breathing problems,
- osteoarthritis,
- fatty liver disease, and
- kidney disease.
Because evidence exists that both overweight and obesity increase the risk for diabetes, cardiovascular disease, and cancer, this dramatic increase in the prevalence of obesity and being overweight represents a serious issue. Most training programs meant to assist in reducing body fat emphasize aerobic exercise. Typically this aerobic exercise is performed either in a steady-state, continuous movement format for the selected duration or in interval training, where periods of lower intensity recovery periods are distributed between periods of higher intensity training.
In contrast to this, resistance training is typically not as commonly prescribed when the goal of training is a reduction in body fat despite the benefits that resistance training might have on weight control. Typically, resistance training is prescribed when the goals of training include increases in muscular size, strength, and power.
However, recent guidelines on exercise for weight loss and weight maintenance have begun to include resistance training as part of the training plan. Often, when resistance training is combined with aerobic training, the addition of resistance training does not consistently enhance weight loss. However, dieting, without including resistance training as a part of a weight loss program, often results in the loss of both fat and muscle mass. This decrease in muscle mass can have the effect of reducing your metabolic rate. In contrast, including resistance training in a weight loss program may reduce the decline in, or even increase, resting metabolic rate because of the preservation or addition of lean mass. This is important because your metabolic rate represents the number of calories required to keep your body functioning at rest, which obviously has a significant impact on the total number of calories you burn each day.
Did You Know?
It is important to include resistance training during a weight loss program. Dieting alone, without resistance training, will often result in the loss of both body fat and muscle mass. Decreases in muscle mass result in a decrease in daily caloric expenditure, which further increases the difficulty in losing weight. Maintaining, or better yet, increasing muscle mass when attempting to lose weight is the most effective approach.
What is periodization?
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation.
Periodization
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation. While periodization is most commonly used in the training programs of athletes, it can also be effectively used in training programs for the general population. The topic of periodization by itself could make up a textbook, so what follows is a short review. There are various approaches to periodization. Classical periodization, which is used for a power sport, typically uses the following sequence of training cycles:
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins to bring strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- In-season—Low-volume, high-intensity training maintains gains in muscle size, strength, and power during the competitive season.
Periodization for a power and endurance sport (e.g., soccer) takes a slightly different approach from the classical style. For example, after the power cycle, a power and endurance cycle of high-volume, moderately intense training that focuses on explosiveness to increase power and endurance simultaneously should be added. The in-season cycle maintains muscle size, strength, power, and endurance through low-volume, high-intensity training.
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins bringing strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- Endurance and power—High-volume, moderately intense training puts an emphasis on explosiveness to increase power and endurance simultaneously.
- In-season—Low-volume, high-intensity training maintains the increases in muscle size, strength, power, and endurance during the competitive season.
The specific cycles, sequences of cycles, and the length of each cycle vary based on training goals, age and training background, physiological needs of the individual, and so on. To achieve specific physiological adaptations in each cycle requires carefully manipulating rest times, intensity, exercise selection, exercise order, number of sets, number of repetitions, and frequency of training.
Single-leg jump squat
Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
Instructions
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
Common Errors
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.
Dumbbell training for weight loss
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018).
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018). For example, if increases in obesity continue at current rates, functional obesity will soon become the most commonly encountered cause of frailty in the elderly (Beavers et al. 2017). Further, the World Health Organization has seen an increase in obesity in the pediatricpopulation over the last two decades.
This increase in overweight and obesity can lead to several health issues, including
- increased risk of heart disease and stroke,
- high blood pressure,
- diabetes,
- some forms of cancer,
- gallbladder disease and gallstones,
- gout,
- breathing problems,
- osteoarthritis,
- fatty liver disease, and
- kidney disease.
Because evidence exists that both overweight and obesity increase the risk for diabetes, cardiovascular disease, and cancer, this dramatic increase in the prevalence of obesity and being overweight represents a serious issue. Most training programs meant to assist in reducing body fat emphasize aerobic exercise. Typically this aerobic exercise is performed either in a steady-state, continuous movement format for the selected duration or in interval training, where periods of lower intensity recovery periods are distributed between periods of higher intensity training.
In contrast to this, resistance training is typically not as commonly prescribed when the goal of training is a reduction in body fat despite the benefits that resistance training might have on weight control. Typically, resistance training is prescribed when the goals of training include increases in muscular size, strength, and power.
However, recent guidelines on exercise for weight loss and weight maintenance have begun to include resistance training as part of the training plan. Often, when resistance training is combined with aerobic training, the addition of resistance training does not consistently enhance weight loss. However, dieting, without including resistance training as a part of a weight loss program, often results in the loss of both fat and muscle mass. This decrease in muscle mass can have the effect of reducing your metabolic rate. In contrast, including resistance training in a weight loss program may reduce the decline in, or even increase, resting metabolic rate because of the preservation or addition of lean mass. This is important because your metabolic rate represents the number of calories required to keep your body functioning at rest, which obviously has a significant impact on the total number of calories you burn each day.
Did You Know?
It is important to include resistance training during a weight loss program. Dieting alone, without resistance training, will often result in the loss of both body fat and muscle mass. Decreases in muscle mass result in a decrease in daily caloric expenditure, which further increases the difficulty in losing weight. Maintaining, or better yet, increasing muscle mass when attempting to lose weight is the most effective approach.
What is periodization?
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation.
Periodization
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation. While periodization is most commonly used in the training programs of athletes, it can also be effectively used in training programs for the general population. The topic of periodization by itself could make up a textbook, so what follows is a short review. There are various approaches to periodization. Classical periodization, which is used for a power sport, typically uses the following sequence of training cycles:
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins to bring strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- In-season—Low-volume, high-intensity training maintains gains in muscle size, strength, and power during the competitive season.
Periodization for a power and endurance sport (e.g., soccer) takes a slightly different approach from the classical style. For example, after the power cycle, a power and endurance cycle of high-volume, moderately intense training that focuses on explosiveness to increase power and endurance simultaneously should be added. The in-season cycle maintains muscle size, strength, power, and endurance through low-volume, high-intensity training.
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins bringing strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- Endurance and power—High-volume, moderately intense training puts an emphasis on explosiveness to increase power and endurance simultaneously.
- In-season—Low-volume, high-intensity training maintains the increases in muscle size, strength, power, and endurance during the competitive season.
The specific cycles, sequences of cycles, and the length of each cycle vary based on training goals, age and training background, physiological needs of the individual, and so on. To achieve specific physiological adaptations in each cycle requires carefully manipulating rest times, intensity, exercise selection, exercise order, number of sets, number of repetitions, and frequency of training.
Single-leg jump squat
Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
Instructions
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
Common Errors
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.
Dumbbell training for weight loss
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018).
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018). For example, if increases in obesity continue at current rates, functional obesity will soon become the most commonly encountered cause of frailty in the elderly (Beavers et al. 2017). Further, the World Health Organization has seen an increase in obesity in the pediatricpopulation over the last two decades.
This increase in overweight and obesity can lead to several health issues, including
- increased risk of heart disease and stroke,
- high blood pressure,
- diabetes,
- some forms of cancer,
- gallbladder disease and gallstones,
- gout,
- breathing problems,
- osteoarthritis,
- fatty liver disease, and
- kidney disease.
Because evidence exists that both overweight and obesity increase the risk for diabetes, cardiovascular disease, and cancer, this dramatic increase in the prevalence of obesity and being overweight represents a serious issue. Most training programs meant to assist in reducing body fat emphasize aerobic exercise. Typically this aerobic exercise is performed either in a steady-state, continuous movement format for the selected duration or in interval training, where periods of lower intensity recovery periods are distributed between periods of higher intensity training.
In contrast to this, resistance training is typically not as commonly prescribed when the goal of training is a reduction in body fat despite the benefits that resistance training might have on weight control. Typically, resistance training is prescribed when the goals of training include increases in muscular size, strength, and power.
However, recent guidelines on exercise for weight loss and weight maintenance have begun to include resistance training as part of the training plan. Often, when resistance training is combined with aerobic training, the addition of resistance training does not consistently enhance weight loss. However, dieting, without including resistance training as a part of a weight loss program, often results in the loss of both fat and muscle mass. This decrease in muscle mass can have the effect of reducing your metabolic rate. In contrast, including resistance training in a weight loss program may reduce the decline in, or even increase, resting metabolic rate because of the preservation or addition of lean mass. This is important because your metabolic rate represents the number of calories required to keep your body functioning at rest, which obviously has a significant impact on the total number of calories you burn each day.
Did You Know?
It is important to include resistance training during a weight loss program. Dieting alone, without resistance training, will often result in the loss of both body fat and muscle mass. Decreases in muscle mass result in a decrease in daily caloric expenditure, which further increases the difficulty in losing weight. Maintaining, or better yet, increasing muscle mass when attempting to lose weight is the most effective approach.
What is periodization?
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation.
Periodization
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation. While periodization is most commonly used in the training programs of athletes, it can also be effectively used in training programs for the general population. The topic of periodization by itself could make up a textbook, so what follows is a short review. There are various approaches to periodization. Classical periodization, which is used for a power sport, typically uses the following sequence of training cycles:
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins to bring strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- In-season—Low-volume, high-intensity training maintains gains in muscle size, strength, and power during the competitive season.
Periodization for a power and endurance sport (e.g., soccer) takes a slightly different approach from the classical style. For example, after the power cycle, a power and endurance cycle of high-volume, moderately intense training that focuses on explosiveness to increase power and endurance simultaneously should be added. The in-season cycle maintains muscle size, strength, power, and endurance through low-volume, high-intensity training.
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins bringing strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- Endurance and power—High-volume, moderately intense training puts an emphasis on explosiveness to increase power and endurance simultaneously.
- In-season—Low-volume, high-intensity training maintains the increases in muscle size, strength, power, and endurance during the competitive season.
The specific cycles, sequences of cycles, and the length of each cycle vary based on training goals, age and training background, physiological needs of the individual, and so on. To achieve specific physiological adaptations in each cycle requires carefully manipulating rest times, intensity, exercise selection, exercise order, number of sets, number of repetitions, and frequency of training.
Single-leg jump squat
Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
Instructions
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
Common Errors
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.
Dumbbell training for weight loss
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018).
Based on information from the World Health Organization, the prevalence of obesity around the world has nearly tripled since 1975, and this problem exists across the generations (WHO 2018). For example, if increases in obesity continue at current rates, functional obesity will soon become the most commonly encountered cause of frailty in the elderly (Beavers et al. 2017). Further, the World Health Organization has seen an increase in obesity in the pediatricpopulation over the last two decades.
This increase in overweight and obesity can lead to several health issues, including
- increased risk of heart disease and stroke,
- high blood pressure,
- diabetes,
- some forms of cancer,
- gallbladder disease and gallstones,
- gout,
- breathing problems,
- osteoarthritis,
- fatty liver disease, and
- kidney disease.
Because evidence exists that both overweight and obesity increase the risk for diabetes, cardiovascular disease, and cancer, this dramatic increase in the prevalence of obesity and being overweight represents a serious issue. Most training programs meant to assist in reducing body fat emphasize aerobic exercise. Typically this aerobic exercise is performed either in a steady-state, continuous movement format for the selected duration or in interval training, where periods of lower intensity recovery periods are distributed between periods of higher intensity training.
In contrast to this, resistance training is typically not as commonly prescribed when the goal of training is a reduction in body fat despite the benefits that resistance training might have on weight control. Typically, resistance training is prescribed when the goals of training include increases in muscular size, strength, and power.
However, recent guidelines on exercise for weight loss and weight maintenance have begun to include resistance training as part of the training plan. Often, when resistance training is combined with aerobic training, the addition of resistance training does not consistently enhance weight loss. However, dieting, without including resistance training as a part of a weight loss program, often results in the loss of both fat and muscle mass. This decrease in muscle mass can have the effect of reducing your metabolic rate. In contrast, including resistance training in a weight loss program may reduce the decline in, or even increase, resting metabolic rate because of the preservation or addition of lean mass. This is important because your metabolic rate represents the number of calories required to keep your body functioning at rest, which obviously has a significant impact on the total number of calories you burn each day.
Did You Know?
It is important to include resistance training during a weight loss program. Dieting alone, without resistance training, will often result in the loss of both body fat and muscle mass. Decreases in muscle mass result in a decrease in daily caloric expenditure, which further increases the difficulty in losing weight. Maintaining, or better yet, increasing muscle mass when attempting to lose weight is the most effective approach.
What is periodization?
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation.
Periodization
Periodization is the practice of dividing training into specific cycles, with each cycle targeting a specific physiological adaptation. While periodization is most commonly used in the training programs of athletes, it can also be effectively used in training programs for the general population. The topic of periodization by itself could make up a textbook, so what follows is a short review. There are various approaches to periodization. Classical periodization, which is used for a power sport, typically uses the following sequence of training cycles:
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins to bring strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- In-season—Low-volume, high-intensity training maintains gains in muscle size, strength, and power during the competitive season.
Periodization for a power and endurance sport (e.g., soccer) takes a slightly different approach from the classical style. For example, after the power cycle, a power and endurance cycle of high-volume, moderately intense training that focuses on explosiveness to increase power and endurance simultaneously should be added. The in-season cycle maintains muscle size, strength, power, and endurance through low-volume, high-intensity training.
- Introduction—Low-volume, low-intensity training prepares individuals for the more demanding training to follow.
- Hypertrophy—High-volume, moderately intense training increases muscle size and muscle endurance. Increasing muscle size is important because of the positive relationship between muscle size and strength.
- Strength—Moderate-volume, high-intensity training begins bringing strength to a peak because of the relationship between strength and power.
- Power—Low-volume, high-intensity training shifts the increases in strength to increases in power.
- Endurance and power—High-volume, moderately intense training puts an emphasis on explosiveness to increase power and endurance simultaneously.
- In-season—Low-volume, high-intensity training maintains the increases in muscle size, strength, power, and endurance during the competitive season.
The specific cycles, sequences of cycles, and the length of each cycle vary based on training goals, age and training background, physiological needs of the individual, and so on. To achieve specific physiological adaptations in each cycle requires carefully manipulating rest times, intensity, exercise selection, exercise order, number of sets, number of repetitions, and frequency of training.