What are the Fundamental Principles of Strength Training?

Strength training is a science with methodologies and variables. Once your goals are established it's time to look at the basic principles that should be followed to develop a strength and conditioning program designed to help achieve your objectives. You will want to do specific things which depend on the goals of the training program. 

What are the Fundamental Principles of Strength Training?

STRIDE WORKOUT

As with all of the program's running workouts, this workout session will commence with a general warm-up followed by a specific warm-up for running. The specific warm-up for running includes drills which will help not only warming up the muscles used when running but will enhance running performance by rehearsing running's complex skills.

Sunday's main training event is ten sets of twenty-five meter strides. Besides being a great toning activity, striding enhances physical performance by improving speed-endurance. Improved speed-endurance will allow you to be able to hold your top speed for a longer period of time. Strides should be conducted at about fifty to sixty percent of one's top speed.

Flab-to-Fit Exercise Program

Flab-to-Fit: Week 14 of the Transformation Workout Program

Exercise is too powerful of a health enhancement and maintenance tool to go unused. The only way to improve your physical fitness is through exercise. Exercise improves endurance and strength while reducing excess body fat and increasing muscle tone.

With the Flab-to-Fit Total Body Transformation Program you can build muscle, burn fat and lose weight in a progressive manner using physical conditioning techniques that have worked for millions of members of the U.S. Armed Forces.

Flab-to-Fit: Week 14 of the Transformation Workout Program

PHYSICAL FITNESS

Physical fitness is the capacity to perform physical exercise, whose health-related components include body composition, cardio-vascular endurance, flexibility, muscular strength, and muscular endurance.

Body composition is the proportion of fat and fat-free mass in the body. It is common for people to gain weight and increase body fat as a result of a lack of exercise and poor nutritional habits.

If you're physically fit you'll look better, feel better and perform better. The only way to improve your physical fitness is through exercise. Exercise improves endurance and strength while reducing excess body fat and increasing muscle tone.

Body Transformation Workout Program

BENEFITS OF SPRINTING

Speed drills are a powerful health and fitness tool which aid in body fat reduction, muscle building and a skill critical in many sports. Many studies have shown that speed workouts are much more effective than steady-state cardiovascular workouts in producing body fat loss. Additionally, speed training helps build muscle thus coupling the lean effect of fat loss with improved muscle size and tone. The end result will be a faster and fitter you!

SHAPE & TONE EXERCISE PLAN

Build Muscle and Burn Fat

Strengthen and Reshape Your Body

GET AN ATHLETIC BUILD WITH SPORTS CONDITIONING

Athletic training is an efficient and powerful way to reduce body fat, build muscle and develop performance-related skills.

How to Build an Athletic Butt: General Conditioning Plan for Horizontal Jumpers

Goals of Strength Training

The type of training that is performed should be reflective of the goals and needs of each individual. Depending on one’s goals, specific training programs can target the desired results.

In general, strength-training programs can be created to enhance the following general goals;

Muscle size: A principal goal of bodybuilders. While muscle size may be aesthetically pleasing, it does not necessarily help to enhance an individual’s performance.

Muscular endurance: The ability to execute movements repeatedly. A health-related benefit of fitness and the goal of athletes who participate in endurance sports.

Muscular strength: The ability to produce force. Another health-related benefit of fitness, strength improvement assists in making physical activities, particularly the movement of heavy objects, easier.

Power: The ability to quickly produce maximal force. A performance-related benefit of fitness and the goal of athletes who partake in sports involving explosive movements.

For the most part, the differences between the training programs designed to emphasize one of these goals involves manipulating the number of sets, repetitions, and rest intervals.

STARTING A STRENGTH TRAINING ROUTINE

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GET FIT!!!

This exercise plan will help burn excess body fat and tone muscle and as a result you'll feel and look amazing. If for nothing else, do it for your health and wellness. The Flab-to-Fit exercise plan is easy to follow, can be started without any prior exercise experience, and is designed using proven military techniques which transform the bodies of thousands of Americans annually.

FLAB-TO-FIT WEEKLY EXERCISE PLAN

https://caloriebee.com/workout-routines/Flab-to-Fit-Week-7-of-the-Transformation-Workout-Program

GOALS OF STRENGTH TRAINING

The type of training that is performed should be reflective of the goals and needs of each individual. Depending on one’s goals, specific training programs can target the desired results.

Powerlifters are not concerned with aesthetics. Their objective is to lift as much weight as humanly possible.

 In general, strength-training programs can be created to enhance the following general goals;

Muscle size - Muscular endurance - Muscular strength - Power

STRENGTH TRAINING CONCEPTS

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WEIGHT TRAINING

Weight training is an extremely effective way of increasing muscular endurance and strength as well as improving muscle tone and changing body composition. Use the first set as a specific warm-up using half the training weight for each exercise.

Breathe naturally while lifting weights. Do not hold your breathe. Inhale as the weight is lowered to your body. Exhale as your exert force.

During the warm-up and cool down walk; do arm circles, neck rolls and horizontal arm swings to increase upper body flexibility and mobility.

WEEKLY BODY TRANSFORMATION EXERCISE PLAN

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WHAT IS BODY COMPOSITION?

Body composition is the proportion of fat and fat-free (bone, muscle, tissue, water) mass in the body. It is common for people to gain weight and increase body fat as a result of a lack of exercise and poor nutritional habits.

• Excess body fat has been linked to various health risks, including; high blood pressure, high cholesterol, diabetes, cancer and heart disease. Additionally, excess weight and body fat reduces one's physical performance by detracting from endurance, speed and stamina.
• Muscle is one of the fat-free components of the body. Building and toning muscle may or may not assist in losing weight, but will help in reducing body fat. Why? Exercise shapes and tones muscles. Muscles need energy. Energy sources include carbohydrates and fat. Working out regularly will increase your body's metabolic rate, the amount of energy expended, diverting energy sources from being stored to being used.

Besides the physiological advantages of gaining and maintaining a satisfactory body composition, there is a psychological affect as well, emotional well-being. Excess body fat and lack of muscle tone adversely affects physical appearance. Like it or not, many are judged by others and by themselves based on their appearance. Healthy habits can have a positive effect on self-image. Reducing excess body fat and increasing muscle tone can improve one's body image and increase self-esteem.

THE COMPLETE BODY COMPOSITION SOLUTION: 5 Keys to a Redefined Healthy Body

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CROSS-TRAINING WORKOUT FOR BEGINNERS

A military-style cross-training session designed to improve speed and muscular endurance.

The muscular endurance portion of the session is a calisthenics circuit. Vigorously conduct the exercise for the allotted time, rest for 25 seconds, then move on to the next exercise. Complete to rounds of the circuit. As your conditioning level increases, so will the time for the exercise while the rest period will remain constant.

BEGINNERS WEEKLY WORKOUT ROUTINE

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HURDLERS: Requisite Physical Fitness Components

Each athletic position or events within certain sports demand specific abilities and skills. For hurdlers to be successful, they must develop the following components of fitness:

• Agility – the ability to quickly change directions. For most sports, this means moving left or right. For hurdlers, it means up and down movement (hurdling);
• Coordination – the ability to combine simple movements into an efficient complex movement;
• Flexibility – the ability to move joints through a full range of motion;
• Muscular Endurance – the ability to execute movements repeatedly;
• Muscular Strength – the ability to produce force;
• Speed – the ability to move quickly from one point to another.

SPORTS CONDITIONING WORKOUTS

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GLUTES DEVELOPMENT: BASIC ATHLETIC DRILLS

Athletes are defined by their ability to move. Great power athletes move quicker, jump higher and longer than their opponents, not to mention the average human being. Most people to not develop and benefit from powerful glute muscles, but power athletes need them to succeed at their chosen sports. They are key in producing explosiveness and speed. These athletes don't workout to obtain a high and round booty, they have an athletic butt as a consequence of their training.

Acceleration is defined as an increase in the rate or speed. An acceleration drill (10m start) is designed to assist in increasing initial explosiveness in order to reach maximum speed as quickly as possible. 

Jumping or leaping are great activities to wake up your glutes! Jumping Drills (standing broad jump & vertical jump) develop maximal horizontal and vertical explosiveness or propulsion. 

DEVELOPMENTAL ATHLETIC DRILLS & EXERCISES

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1

FLAB-TO-FIT: Week 1 Transformation Workouts

This progressive health & fitness plan will help anyone get in shape and change their body composition in a gradual manner using proven methods.

Time to get up & go!

Its time to stop "thinking about" and start doing.

Doing, taking action, is the only way to get anything done. This is especially true when talking about changing your body composition and getting fit. There is absolutely no other way you can strip excess body fat and build muscle without exercise.

Don't ignore it or push it off any longer. Working out regularly coupled with healthy eating habits are the keys to transformation the old you to the new, fabulous you.

FLAB-TO-FIT: Week 1 Transformation Workouts

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CROSS-TRAINING FOR ENDURANCE & EXPLOSIVENESS

A cross-training session designed to increase explosiveness as well as cardiovascular and muscular endurance.

Several plyometrics exercises will develop explosiveness using different jumping drills. Each jump should be a best-effort attempt, so rest 30 seconds between jumps.

EXERCISE(S)	SETS	REPETITIONS
Heel raise - Butt kicks - Partial lunges - Trunk circles - Horizontal arm swings - Curl & press - Wrist curls - Jumping jacks	1	6
Vertical jump	5	1
Butt kick jump	5	1
Push-ups	1	15
Crunches	1	15
Air squat	1	15
Run	1	3 miles
Stretching: Calf - Hurdler - Groin - Lunge - Quad - Lower back - Triceps	2	10 seconds each

FULL WEEK EXERCISE PLAN

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QUICK WORKOUT

A relatively quick workout designed to enhance core stability, muscular strength and stamina. Sets of crunches were included to improve abdominal strength while planks were designed to upgrade core stability. Pull-ups were featured to remedy any upper body strength shortfalls.

Prior to the cool-down, an intense 5 minute circuit was included to develop total-body muscular endurance and stamina. The goal was to complete as many rounds as possible (AMRAP) of crunches, squat thrusts, push-ups and dorsal raises completing 5 reps of each exercise then immediately moving on to the next.

FULL WORKOUTS INCLUDING EXERCISES, SETS & REPS

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QUICK WORKOUT FOR CORE DEVELOPMENT & MUSCULAR ENDURANCE

This training session includes core development exercises followed by an intense five minute circuit.

Core stability directly enhances overall physical fitness. The primary core strength exercise used during this workout is crunches. The crunches are supplemented by a plank and bridge series.

The five minute circuit includes hip thrusts, sit-ups, donkey kicks and the front leaning rest position (starting position for push-ups). The goal is to complete as many rounds as possible (AMRAP) in five minutes. Do 5 repetitions of each exercise (5 seconds for the front leaning rest) then move immediately to the next exercise.

FULL WORKOUT TABLE PLUS WEEKLY ROUTINE

WEEKLY TRAINING PLAN OVERVIEW

Many workouts can be completed in 30 minutes or less, but are intense. The workouts which develop cardiovascular endurance require more time since endurance is about sustaining activities over time.

DAY	OBJECTIVE
Sunday	Endurance & Speed
Monday	Muscular Endurance
Tuesday	Speed
Wednesday	Rest
Thursday	Cardiovascular Endurance
Friday	Strength & Endurance
Saturday	Rest

STRENGTH & CONDITIONING EXERCISE PLAN