April 30, 2009 by Jimson Lee 11 Comments Preamble: I posted my weight training routine from 1985-1992, followed by a lengthy discussion on how to calculate your 1 rep max (1RM) and weight percentages.
If you were Stephen Francis (Coach of Asafa Powell) you would have a testing week on the 4th week. I prefer to swap the order of the Power Cleans, Squats, and Bench Press (PC, SQ, BP) followed by the ancillary exercise or even ditch the ancillary altogether. My personal recommendation for Track and Field athletes is 45 minutes maximum in the weight room.
On the other hand, John Smith’s HSI group has 11am weight training followed by 1pm on the track. I just came back from high school lifting with sprinters and had the occasion to comment on this very issue. If anyone is inclined I would be happy to provide a template for maximum effort and speed effort workouts for maximal absolute strength and starting strength. A couple specific suggestions off the top would be to drop the cleans and substitute a variety of box squats, deadlifts and reverse hypers for the standard squats and pulls. The basics are that development maximal absolute strength requires efforts at 90% and above. Pat, could you email me a copy of the template for maximum effort and speed effort workouts for maximal absolute strength and starting strength that you referred to. I can see your argument for using deadlifts and reverse hypers etc instead of the so called power lifts but is there any purpose “speed” benching when you are not seeking to deveop the technical ability to bench press fast or indeed any need to have a max bench day at all ?
My position usually comes down to sport specific coaches applying bodybuilder type workouts and periodized programs which go from one phase to another to their athletes with intent to improve strength, power or speed. Finally, a couple big issues with me (former weightlifter and powerlifter) is the use of cleans. Buffalo Bar Speed Box Squat (40-60% max weight plus minim jump stretch bands for doubles or traiples with explosive start and short rest periods. Some of these athletes are in other sports so we correlate the pressing movements to their sports.
We also do sprinter type skipping and stride exercises aas warm ups on soccer training days and as main exercises on soccer conditioning days.
To find out more on weight lifting programs, you may also want to consider visiting this site. I am a Masters Athlete and Coach currently based in London UK and participate in numerous foundation projects, including the re-releasing of Bud Winter’s books and audio. Sign up for this Program and you will receive an email every day for the next 30 days with links to over 60 manuals! The original book with Armin Hary and Dennis Johnson remains intact with an all new update using comparisons with Jamaican Sprinters. One of the biggest deterrents for those wanting to start weight lifting (or working out in a gym in general) is that they simply don't know where to begin.
The easiest way to understand muscle movements is by the motion you must make to target and work that particular muscle or muscle group. An example of a "push" movement exercise is the bench press (watch the moving image and focus on the pushing movement).
An example of a "pull" movement exercise is the bent-over row (watch the moving image and focus on the pulling movement).
It is important to note that there are exceptions and variations to these movements, especially in working the leg muscles. Now that we can visualize muscle movements and the body parts they work, it is easy to see how you could pair these movements with one another to your advantage. Muscle movements and muscle pairing must be done in a way that allows each body part adequate rest and recovery while still allowing you to hit the gym the next day. At this point you should be able to select exercises that work targeted body parts and plan out which body part(s) you will work each day you step into the gym!
I encourage you to plan your workouts for a four to six week time frame at most and then switch it up again at that time.
Jennifer CoutureDetroit Weight Training ExaminerJenn Couture is a fitness and health enthusiast that strongly believes in the benefits of weight training for all!
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This exercise is used to work the muscles in your chest but also incorporates your shoulders and triceps- all "push" movement muscles. This exercise is used to work the muscles in your back but also incorporates your biceps a bit- all "pull" movement muscles.
Leg muscles are large and are often worked using compound movements that incorporate glutes, quadriceps and hamstrings. To get the biggest bang for your workout-buck, it makes the most sense to work complementary muscles within the same muscle movement group each day. It is smart to work back on the same day as biceps because you are using "pull" movements that often activate the biceps during the back-targeted exercise. It is important to understand that when you are in the gym training you are breaking down the muscle, and the recovery time out of the gym is when your muscles repair themselves and grow. Images,snapshots,and pics often capture a sentiment,a mood,a feeling,or even an idea of a person who's at the center of attention. I see it all too often-- wide-eyed folks come into the gym, wander around for a bit, fiddle with their iPod, jump on a few machines that have instructions pasted on them, train abs, and then hit the cardio machines for what seems like hours.
You must set yourself up for success by adequately splitting up training every muscle group across the week while maximizing rest time for each body part. This will hold you accountable to your plan, eliminate gym boredom, and get you fired up about training each day.
Throughout the years,pictures has become one of the most popular ways to capture memorable moments. Certain muscle groups complement one another in that they require the same "push" or "pull" movement type to target the muscle. Those that feel their legs are lacking may want to train legs twice a week- one day with a hamstring focus and the other day with a quadriceps focus. Often when you are working chest you are using your shoulders and triceps in synergy with your chest, or as chest muscle stabilizers, during the chest-targeted exercise. That means not training two upper-body "pull" movement muscle groups on consecutive days or two upper-body "push" movement muscle groups on consecutive days.


And certainly,for a tantamount of consumer and shoppers you cant put a price tag on family and holiday pics. Let's learn how to pair muscle groups, split up our individual body part training throughout the week, and gain the knowledge needed to plan effective workouts. This also means using lower-body muscle days to break up the days you are working upper-body as these movements typically do not incorporate upper-body, giving those muscles a day off. Decades after the invention of the first camera, a large number of consumers and shoppers continue to take pics, in a hgh tech fashion. Instead of the antiquated bulky cameras with huge lenses,consumers and shoppers frequently use SmartPhones and digital cameras to capture images and to take holiday pics.
From family gatherings,to family picnics to traditional weddings to the holidays,consumers and shoppers often seize the opportunity at planned events and during the holidays for instance Thanksgiving and Christmas to take pictures of loved ones,family,friends and co workers.
Since founding csaccac Inc in 2010, as Founder and President,I fill many hats including Product Tester and photographer. And truthfully speaking,in the beginning I experienced some difficulty;however,after I purchased my first digital camera I began to feel comfortable and enjoy the ease of taking pics with a digital camera. Months after I purchased my first digital camera,I set my sights on a tripod, a universal stand to hold my digital camera. The main reason I purchased a tripod__ at the time, I wanted to create high quality self pics and group pics. Eventhough, I've had my tripod for some months,I am still learning the ins and outs of both my digital camera and tripod. Well,if you havent guessed or envisioned what the featured product for the month of November 2013 looks like or remotely even resembles __then as productor tester I guess I'll do the honors first__it's my tripod. Eventually, I wanted to find out what the craze had been all about and the reason that consumers seemed to ofA  been trading in personal computers for Tablets,_well, at least leaving them at home. Ultimately, I placed online an order for a NookHD+ then opt to pick up the tech item from the store instead of waiting for it to be shipped to my place of residency. AA  few weeks with the NookHD+, I was hooked_eventhough, IA  wasna€™t a fan of touchscreen only.
And in all honesty, since the beginning of the Smart Phone craze, I had insisted upon that all of my primary tech gadgets used for work, research and blogging had to be equipped with a QWERTY keyboard. However, in this particular instance,The NookHD+, again, touchscreen only, I made an exception. As I continued to learn the ins and outs of my newly purchased NookHD+ , at the same time, I began to inquire about the accessories compatible with the tech gadget. In doing so, I foundA  the tech item had a Stylus Pen specifically made to use with the NookHD+. Weeks later, I purchased a different kind of Stylus Pen , I noticed while standing atA  the checkout counter at Walgreens,pictured next to this article is that Stylus Pen. Quite astonishing the Stylus Pen worked wellA  with both of my tech gadgets ( Smart Phone & Tablet). A frequent question a tantamount of consumers and shoppers find themselves entertaining especially during the holidays when manufacturers and retailers offer what they consider to be great deals and bargains. After giving the device a run for its money as well as a brief critique of the various apps and functions,I stated in my review of the Nook HD+ how pleased I was with the tech gadget. Further into the critique, I also commented that I was soooo pleased with the tech gadget that I wanted to protect my investment.
Based on my income and budget,I considered the purchase of the Nook HD+ to be a major purchase of the year. Shortly after, I purchased the Nook HD+,I began to look at the recommended accessories for the tech gadget. Eventually, after I and my Nook HD+ survived the return and exchange 14 day trial period,I chose to protect my investment with a Nook HD+ cover. As I began to search and think of different items that could be the product of the month for September,I began to heavily weigh in on August's product of the month,the Nook HD+cover. Hours later,I arrived to the assertion that there's more than one way to protect your investment. With the assertion___, there's more than one way to protect your investment, I made the final choice to make Smart Phone covers as the product of the month for September.
Furthermore, within the past five years,Ive purchased several Smart Phones from Virgin Mobile. To be truthful, I've even purchased Smart Phone insurance,a good choice because a few months later my Smart Phone had an accident. Despite all of the stuff I tried, sampled, tasted and tested during the recent months, as a result of a long review and critique besides from featuring the Smart Phone as a product of the month,I began to think of the different ways Ia€™ve used to protect my Smart Phone as an alternative product of the month. For instance,Smart Phone insurance has been one the ways I protect my investment from unexpected accidents. Ostensibly, there's more than one way to protect your Smart Phone from accidents such as, for example, you accidentally drop and break your Smart Phone or in some weird, odd, freak accident as you rush out the door you accidentally step on your Smart Phone or heaven forbids the same thing happens to you that happen to me, a few months ago, I dropped my Smart Phone in the toilet. Without a question, eschewing further debate, Smart Phone insurance is a great investment for consumers and shoppers who use their Smart Phone daily and for work. Best of all, Smart Phone insurance usually saves the consumer from digging deep into their pockets.
So, what about before those mishaps and accidents, if you havena€™t figured it out__ there's more than one way to protect your investment.
Even though, at first, I might of skipped over protecting my investments, I am more open to the idea of investing and protecting my major purchases. Here's an example of what I am talking about, I currently have several Smart Phone covers to protect my Smart Phone from breakage, moisture, and malfunctioning. Varying in price,color,size and shape, most of today's Smart Phone manufacturers and retailers offer to consumers and shoppers Smart Phone covers as an accessory. From passwords, to anti-theft apps, to screen locks and codes, there's more than one way to protect your investment.
Regardless of the price, and hopefully it is within your budget, a true frugal savvy shopper knows the importance of protecting their investment. Above everything else,both I and my Nook HD+ survived the return and exchange process,quite remarkable,I even have the receipt to prove it. Unlike sooo manyA  items, I ve returned and exchanged in the past,__it,meaning my Nook HD+ survived the fourteenth days as printed on the receipt. A business practice that's part of Barnes and Noble store policy that allows customers fourteen days to return an item. In short,the 14th day, adhering to store policy was the final day that I couldA  actually return my Nook HD+ and get cash back.


It goes without saying ,I readA  the instructions,totally unavoidable with a new tech gadget,as well as,downloaded apps,and,uploaded wallpapers. Not quite sure,on the day I purchased my Nook HD+__ifA  in fact, I would be satisfied with my purchase,I chose at the time not to purchase any kind of accessories. As it turns out,I was soooo pleased with my purchase of the Nook HD+,I wanted to protect my investments.
It doesnt matter if you're on lunch break,on a mini vacation,at a webinar or conference,filling out an online report or having to send emails can be a hassle if you don't have a wifi connection,a Broadband device is just one of the many tech gadgets that consumers and shoppers frequently use to get an internet connection. Constantly,on the go,I wanted to have access to wifiA  while away from my place of residency. Because,I perform an arrary task that frequently requires wifi access ,I purchased a Broadband to Go device from Virgin Mobile.
Egregiously,as a Virgin Mobile customer and fan,I live by Virgin Mobile products except in the case of Virgin Mobile wifi devices. Recently,I purchased Virgin Mobile's MiFi 2200 to conciliate my worries about not being able to access wifi home. Aside from very slow internet speed,the device could only connect to one tech gadget and,the 3G USB plug n play stick broke too easily. Affordable,great to have on hand for shopping emergencies,the latest in recycling,a recyclable tote makes shopping less of a hassle.
Ditching the old biodegradeable plastic bags for a recyclable tote,it's a smart move and a great investment for frugal,savvy,and environmentally conscious consumers and shoppers.Available in most local chain stores and at grocery stores,recyclable totes are becoming the better choice than leaving stores with the traditional biodegradeable plastic bag. Part of a movement to get consumers and shoppers involved in recycling and to think about going green,consumers and shoppers now have the option of trading in those plastic bags for a recyclable tote. A frequent shopper,I usually purchase a couple of recyclable totes to hold store purchases and other stuff. Eventhough,I like having the choice to purchase a recyclable tote,I havent completely stop using biodegradeable plastic bags. However,I have to point out the fact that when a consumer and shoppers purchase a recyclable tote they're not limited to using the tote only in that store,that's why they're called recyclable totes because they can be used more than once. In fact, most recycable totes last for more than a week,I should know because I still have a few leftover from the previous month.
A great deal,a really good find,a price you wont find anywhere else,and the best price among competitors,I love a great sale and I love rewards for shopping. Savings and Rewards,for most consumers and shoppers,it's all about getting the best price for items purchase daily. From household supplies to groceries,anyone who shops frequently knows consumers and shoppers love a really good sale_,the economic recession of 2008 could be the culprit.
In fact,since the 2008 economic recession savings and rewards has become extremely important to American families on a budget.
For many American consumers and shoppers,the unexpected downturn of the American economy caused a disruption in their daily activies thus forcing consumer and shoppers to rethink the way they shop and how they shop. As a frequent shopper and consumer,I am constantly looking for a great deal and sales on items I purchase regularly,mainly because I do live on a strict budget. Admittedly,after the 2008 economic recession,I rediscovered coupons,and began clipping coupons frequently.
In addition to clipping coupons,I also began to check sale ads at home and at the door of stores before shopping.
Along with making a shopping list,clipping coupons at home,checking sale ads at the door and comparing prices,these days one of the best ways to save and get the best deals,I feel without a question has to be with a savings and reward card.
And speaking honestly, a savings and rewards card from your local chain store should be a consumer or shoppers BF(bestie). A must have for consumers and shoppers who seriously want to save,a savings and rewards card. Throughout the years, my experience with last minute shopping in most instances was not too pleasant. Admittedly,I empathize as well as concur with consumers who express sentiments that last minute shopping makes the shopper(consumer) feel uncomfortable and forlorn with the just thought of buying a gift at the last minute. Often tight on funds to purchase a gift ahead of time,last minute shopping for an overwhelmed consumer with a limited budget could cause the consumer to be late and in some instance not to attend the event or special function. Subsequently, over the years, I have come to realize that last minute shopping it's not the best of fun. As a result, I definitely would not recommend last minute shopping to a consumer as a shopping tip.
Unequivocally, shopping for special events and functions such as finding an appropriate could take several visits different stores.
Finding the appropriate could mean spending an entire day in a Hallmark store reading cards, it could also mean spending all day on the phone with friend or relatives discussing gift registry,preferences,stores,likes and dislike of the recipient.
Ostensibly,the older you get the adults in your life expect two things from you one not to embarrass them in public and two if you don't have a gift to bring at least show up at special functions on time.
Indeed, an earnest shopper as well as a meticulous shopper knows finding the right gift or card for a special function could require hours of shopping and visiting different stores.
Shopping done precipitously could result in purchasing the wrong size,color, or something way out in left field. Don't wait until the last minute to shop for a party,baby showers,bachelorette bash,birthdays,holidays ,and anniversaries avoid uncomfortableness and the feeling of being inadequate,plan the week before.
On certain days, I have even shopped the day of the event that often leaves me feeling embarrassed ashamed, and guilty about my finances even worse depress. Incontrovertibly,last minute shopping in many instances could causes the consumer to become distraught,exasperated, and disconcerted not surprisingly all the emotions take away from the planned day.
What's more important being punctilious for the planned event or arriving with a hand picked gift for the recipient or recipients? Ultimately,the answer remains with the shopper (consumer) The answer should be non bias and based on the event as well as the recipient and not the shoppers wallet .
The meticulous consumer that normally keeps track of birthdays, holidays,and anniversaries with calendars,through emails,P DA's ,Smart phones and other tech savvy gadgets of courses would not necessarily share the same feelings of a last minute shopper .



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