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Starting Strong, Issue #004 -, Start Isometric & Plyometric Exercises!
January 09, 2010
Happy New Year!!!! With the holidays over, festive movies watched, and delicious foods eaten it's now on to the most guilty part of the holidays: the New Years Resolution.
Which, for a lot of people means commitment to looking better, fitter, and/or stronger in the new year. I've got a slightly different one: I'm focusing on (1) working out so that I actually feel better, and see results in terms of larger muscles and not necessarily just in cut abs. And (2) adding more content to this site!
During the holidays a lot of new articles have been added, as well as a special section where you can contribute your ideas, tips, best workout routines, and complaints about strength training. New ideas and workouts are always fun, and the section just got started, so click on #8 down on the table of contents to check it out!
Also, the top 3 submissions every month will be featured in this e-zine. Giving you great ideas and info, and giving the contributors a place to show off their great ideas!
Table of Contents
2) Finding The Motivation to Exercise
3) What Are Plyometrics? Find Out Here!
4) Free Plyometric Exercises
5) What is Isometric Exercise?
6) Bruce Lee's Basic Isometric Workout
7) F.A.Q. and Answers!
8) YOUR Health & Physical Fitness Ideas
9) Top Submission: The Routine!
10) SELECT ARTICLE-Exercise Moves for Isometric, Plyometric, and Regular Strength Training
These basic guidelines will help you start your strength training on the right foot. It focuses on the habit and mindset of going to the gym regularly, so that you can get the most out of any workout routine.
Finding the motivation to exercise can be tough. There are tons of other demands on your time, and it's always easier to just put it off till tomorrow.
These are some tips and thoughts to keep you motivated to exercise. After all, getting to the gym all suited up is half the battle :-)
Don't know what all the hype is about? Want to know in plain language what plyometrics are? This article tells you what they are, why they work and how to do them safely.
That way you can get the most out of your training with this little known practice. You'll also not hurt yourself, which is always good ;-)
These are 10 basic plyometric movements- 5 for your upper body and 5 for your lower body. Combine them to make your workout.
Since these movements cause significant impact to your body, start slowly and work with the simpler ones first. There'll be more than enough time to move on to the more intense movements.
Though isometrics are exercises where you don't have to move your body, they're a whole lot more than just that. This page goes into the details of what isometrics are.
Use this info to get the most out of your workouts and design your own isometric routines!
This is a basic isometric workout, with 8 different positions to compliment a basic weight-lifting routine. It also happens to be the workout that Bruce Lee used.
It's a great beginning isometric workout. Print it off and try working it into your routine on your off days.
This page has answers to commonly asked questions about strength training. It ALSO has a form and section devoted to visitor asked strength training questions, and my answers.
If you have any questions about your workout, starting your strength training, or the best way to fulfill that New Years Resolution to get cut, ask it here!
I just added several forms to the site this last month that allow visitors to contribute their stories, experiences, opinions, and gripes about exercise, kettlebells, and strength training. This way you can share your ideas and get feedback from tons of other visitors to CST.
Since I just set it up, there aren't many submissions. So feel free to kick start it with you own suggestions. You guys are the reason I write this stuff, and I love hearing from you!
Also, I'll feature the top 3 most helpful and informative submissions in this newsletter each month. So that you guys get to take a look at the best new info on this site!
The Routine is more than just motions we complete, more than just a way of making ourselves physically stronger. It is a physical representation of a guiding philosophy.
Every part of the routine that exists, from its earliest incarnations to the more mature product we experience today, even the evolution itself is a product of the application of a philosophy of self-betterment and a rejection of complacency and mediocrity. ...
10) Exercise Moves for Isometric, Plyometric, and Regular Strength Training
Isometrics and plyometrics are ways to build awesome strength and explosiveness. Regular strength training is the foundation that they work from and magnify.
Having good, effective exercise moves for all 3 keeps your body safe and your strength increasing. These ideas will clarify what are important for these 3 kinds of exercise moves, and how to get the most out of them.
Isometric Exercise Moves
Isometric exercise moves are done static. That is, without movement. The keys are choosing the right positions to work & working them with all your strength.
Choose positions that are part of a weight training lift that you are already comfortable with. You can test that you're getting stronger with that lift, and you already know correct form for the positions.
For example, virtually everybody practices or knows how to do a bench press. So you could choose to do the bench press, since you already know it, and choose three positions that are part of the bench press to do for 8 to 15 seconds each.
EX: Pushing hardest against an immobile bar positioned at the bottom of the lift, in the middle, and right before you would max out the lift).
Plyometric Exercise Moves
Plyometrics, by contrast, are done fast and meant not to wind or tire you. You just need to focus on doing the movement as fast and explosively as possible each time.
For plyometric exercise moves you aren't trying to tire your muscles and get sore, as with other exercises. You're just training your body and muscles to respond as powerfully as possible, to engage as much strength as it can in the shortest amount of time.
Make sure you use correct technique, perform the exercises on soft surfaces, and only do as much as you can to train your body to move faster. That way, you won't get too tired & not be pushing your speed and power to its limits.
Regular Strength Training Moves
Regular strength training, such as body-weight exercises and weight training, just requires you to tire yourself out. Do the moves correctly and fatigue your muscles.
If you want to build strength do low repetition sets, 4-6 reps at heavy weight. If you want large muscles, do 8-12 repetitions. And for endurance, 15 or more repetitions.
If you want to just work on a stronger chest and arms, do a heavy bench press for 4-6 reps per set. If you want larger biceps, do 8-12 rep sets. And if you want more leg endurance, go running (lots of reps, just body-weight).
Workin' Your Awesome Exercise Moves
Now you've got the low down on what to do for your different exercises. Get out there and do it. Otherwise the remaining text on this page will go blank till you've started exercising.
OK, I lied at the end of the last paragraph. But you should still go lift.
Starting Strong brings you the latest additions to Complete-Strength-Training.Com & select articles about how to get STRONG.
If you like this e-zine, do a friend and me a big favor and share it with them. If a friend did forward this to you and if you like what you read, please subscribe by visiting Starting Strong.
Comments? Ideas? Feedback? I'd love to hear from you! Just reply to this e-zine and tell me what you think.
Train hard, & see you next month!
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