Download e-book for kindle: Dumbbell Training by Allen Hedrick

By Allen Hedrick

Greatest effects with minimum equipment.

Dumbbells have consistently been a power education staple due to their versatility, affordability, and effectiveness. With the large acclaim for all-in-one, adjustable models, dumbbells have solidified their status because the must-have muscle construction instruments. Now comes the only authoritative advisor to utilizing dumbbells to accomplish the implications you want.

Developed through popular power and conditioning trainer Allen Hedrick, Dumbbell Training positive factors the simplest dumbbell routines for expanding energy, energy, and muscle tissues. focusing on the center, top physique, decrease physique, and overall physique, the greater than eighty one routines are observed through step by step directions, universal blunders and corrections, and security concerns. specialist insights, diversifications, and coaching counsel extra clarify find out how to isolate muscle tissue, elevate variety of movement, and stimulate stabilizing muscle mass to guard joints.

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Additional info for Dumbbell Training

Example text

TB = total body, one of the Olympic-style lifts or related training exercise; CL = core lift, a multijoint exercise such as a squat; alt = the exercise is performed alternating legs or alternating arms. Incorporating Dumbbells Into an Existing Program | 31 Wednesday Length 5 weeks Goal Begin increasing muscle size because of Sets and Reps Week the positive relationship between muscle size and strength. Intensity Hypertrophy and strength: Select a resistance that allows completion of all the repetitions in each set before increasing resistance.

So in the endurance and power cycle that occurs just before the start of practice, the athletes perform split alternating-foot, alternating-arm jerks, which develop power, coordination, and balance. In terms of exercise order, the Olympic-style exercises are always performed first for two reasons. First, these exercises are performed quickly. Training speed is compromised if athletes go into these exercises fatigued. Second, these exercises involve complex movement patterns, and the ability to perform complex movement patterns diminishes as fatigue sets in.

Perform timed lifts at a pace that allows completion of the full number of required repetitions in the specified time. 1 TB = 3 × 4 @ 70% TB = 3 × 4 TL = 3 × 8 @ 10 sec CL = 3 × 8 2 TB = 3 × 6 @ 60% TB = 3 × 6 TL = 3 × 10 @ 13 sec CL = 3 × 10 3 TB = 3 × 4 @ 70% TB = 3 × 4 TL = 3 × 8 @ 10 sec CL = 3 × 8 4 TB = 3 × 6 @ 60% TB = 3 × 6 TL = 3 × 10 @ 13 sec CL = 3 × 10 Rest Take 2:00 between all sets and exercises. Tuesday Power cycle Thursday Total body Hang clean TB Alt split jerk TB Complex: pyramid box jump 3 × 3 Complex: pyramid lateral box jump 3 × 3 Lower body Squat TL Side lunge TL Trunk SLDL CL MB crunch throw 3 × 12 Stabilization 1 × 60 sec WT twist back extension 3 × 10 Chest and upper back Incline press TL Pull-down CL The primary manipulations to the workout during the power cycle are the introduction of percentage and timed exercises.

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