Dynamic Dumbell Training by Paul Collins PDF

By Paul Collins

Dynamic Dumbbell Training is the final word education consultant for any individual seeking to elevate their muscular measurement, energy, stability, coordination and explosive energy for bettering athletic functionality.

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Additional resources for Dynamic Dumbell Training

Example text

Never sacrifice your lifting technique for a heavier weight. • Always train under the guidance of certified strength and conditioning coach, Olympic Lifting coach or personal trainer. • Use a spotter/trainer to help with each exercise as required. • Always cool down and stretch after lifting. In the following chapter you will find exercises used to strengthen each muscular region of the body. 2010 12:08 Uhr Seite 34 DYNAMIC DUMBBELL TRAINING Strength Training is a key component for success in many sports and physical activities.

This is followed by a warm-up set of 12 repetitions of the specific exercise to be tested using a light weight. Rest for 60 seconds whilst increasing the weight to perform 8 repetitions followed by a 120-second rest. With your strength and conditioning coach, estimate what you believe your 5 repetition maximum weight will be. This means that you can only just complete a 5th rep and not 6 reps. If attempting the 5RM and you only complete 3 reps or so, rest for 180 seconds before attempting with a lighter weight.

Apply 3B’s Principle™ - Brace, Breath and Body Position. • Breathing out, simultaneously raise dumbbell, arms and shoulders off the ground by contracting the abdominal region. • Breathe in and lower. • Aim to raise for 2 seconds and lower for 2 seconds to complete one repetition – for good muscle contraction. 2010 12:08 Uhr Seite 41 ABS & CORE Instruction • Lie on your back on ground with your knees bent and feet resting on the ground shoulderwidth apart with the following arm positions: • Level 1 (easy – short lever): Arms across chest holding single dumbbell.

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