The Strength Training Workout Encyclopedia

99 Pages·2009·31.79 MB·English

by  Tom Kelso

The Strength Training
Workout Encyclopedia
Tom Kelso
©2009 Healthy Learning. All rights reserved. Printed in the United States.
No part of this book may be reproduced, stored in a retrieval system, or
transmitted, in any form or by any means, electronic, mechanical,
photocopying, recording, or otherwise, without the prior permission of
Healthy Learning. Throughout this book, the masculine shall be deemed
to include the feminine and vice versa.
ISBN: 978-1-60679-035-9
Library of Congress Control Number: 2008942480
Book layout: Deborah Oldenburg
Cover design: Deborah Oldenburg
Cover photos: ©2008 Juptier Images Corporation
Healthy Learning
P.O. Box 1828
Monterey, CA 93942
www.healthylearning.com
I dedicate this project to all my former athletes, friends,
coworkers, and others who came to me countless times
over the years with this question: “Coach Kelso, can you
give me a workout?” Well, here it is!
Why You Need This Book/
CD-ROM Package
I can’t count the number of times the following scenario has
played out between me and others, especially former
athletes I’ve worked with:
“Hey, Coach Kelso, can you give me a workout?”
“Sure, no problem. I can give you a workout. I could also
give the governor, your parents, and even a famous pop
singer a workout, but I need more details.”
“Umm, what? You can’t just give me an old workout you
have on file? I just want to tone up. No more heavy weights.
You know, give me a low-weight, high-rep workout.”
“Okay, we can do the high-rep thing, but I need to know
more. How many days per week are you looking at? What
body-part format do you want over those days? How much
time will you have for each session? Where are you going
to train, and what equipment is available there? All free
weights? All machines or a mixture of both? The high reps
—again, we can do that, but do you want one, two, or three,
or a combination of one, two, and three sets per exercise?
Are there any exercises you totally detest and want to avoid
like the flu? Likewise, are there any exercises you definitely
want to include? Think about it: no longer are you forced to
do what we made you do. You have the freedom to do what
you want to do! But whatever you choose, it must be a
sensible plan that is performed consistently.”
The athletes are usually stunned when I mention all of these details,
since they had expected me to simply whip out an instant “toning”
workout sheet from my files. Initially not aware of the thought that needs
to go into producing a sound workout plan, now they are conscious,
especially of the fact that a sturdy plan can be established in a number of
ways.
With that common scenario in mind, everyone who resistance trains
needs a solid plan to make their efforts worthwhile. Whether the goal is to
get stronger, build muscle, “tone” and “shape” the body, improve athletic
performance potential, protect against injury, or improve overall fitness
and wellbeing, having proper guidelines is essential. The accompanying
CD-ROM contains over 2,500 workout sheets for the avid trainer,
strength coach, personal trainer, or anyone needing specific workout
guidelines. By following a simple step-by-step procedure, the “road
maps” the trainer/coach is looking for can be obtained. The following
options are included in the 2,500-plus workouts:
912 total body workouts
636 regular workouts
158 special workouts
118 miscellaneous workouts
605 upper body workouts
324 regular workouts
158 special workouts
123 miscellaneous workouts
987 lower body workouts
672 regular workouts
158 special workouts
157 miscellaneous workouts
Regular workouts use conventional set/rep schemes and various
order-of-exercise formats. The workout is simply completed by doing a
set, resting, then doing the next set or exercise until the workout is
completed. Some timed-circuit workouts are also included.
Special workouts utilize different workout variables to enhance
intensity, such as minimal rest time between sets and exercises,
unconventional rep performance protocols, odd rep ranges/combinations
of rep ranges, and/or several order of exercise formats. The special
workouts on the accompanying CD-ROM include the following:
• Body weight • 30-rep sets
• Breakdowns • 3 x 3
• Double sets • 3 strikes & out
• 5 x 1 • Total package
• 50% • Triple sets
• 50-rep sets • 20-rep sets
• 1/3 & 2/3 holds • 20-10-5
• Pre-exhaustion • Ultra high reps
• Slow reps • Ultimate super set
• Static holds • Quick metabolic
Miscellaneous workouts are those designed for special situations,
such as training at home, on the road/vacation, while injured, with odd
objects, with dumbbells only, or on commercially-marketed devices. In
addition, a number of bonus workouts have been added to this collection
for even more variety. The miscellaneous workouts on the accompanying
CD-ROM include:
Bowflex® machine
All dumbbell
Hotel multi-station gym plus cardio
Injury restriction
Kettlebells
Manual resistance
Odd objects (i.e., sandbags, tires, logs, etc.)
Smith machine
Total Gym® machine
TRX® device
Bonus workouts—various total, upper, and lower body workouts using
a combination of free weights, machines, and body weight exercise
The 2,500-plus workouts are for anyone, anytime, anyplace. If you
can’t find exactly what you’re looking for, simply tweak a workout by
substituting an exercise or altering the number of repetitions. Whatever
your goals, time frame, or equipment limitations are, the workouts you
need can be obtained by simply abiding by the following steps:
Determine the training days and type of workouts for those days.
Search the workout catalog file for the specific workouts and the
appropriate code numbers.
Search the individual workout files to locate and print the specific
workout spreadsheets.
Note: For more specific details on the contents of the CD-ROM, it is
important to read the rest of this book.
Selecting Workouts
Understanding the Workout Catalog File
The workout catalog file contains 58 pages, which are organized as
follows:
14 pages of regular total body workouts (workout nos. 1-636)
4 pages of special total body workouts (workout nos. 637-794)
3 pages of miscellaneous total body workouts (workout nos. 795-912)
7 pages of regular upper body workouts (workout nos. 1-324)
4 pages of special upper body workouts (workout nos. 325-482)
3 pages of miscellaneous upper body workouts (workout nos. 483-
605)