Let me confuse you even more by saying there is no best resistance training exercises. Why? Because all forms of resistance training are important and essential. What matters is when, how, and how long each different type of resistance training program is initiated. For example, if you are a beginner and you have never worked out before doing plyometric exercise can be potential harmful to you. It does not mean that you can never do them but it does mean that you must build a solid foundation before going into high skill activities such as plyometric training. If you are a seasoned athlete and want to start increasing your game, then decreasing the amount of time doing single plane exercises and increasing the amount of time doing plyometrics is a good idea for you.
A way to objectively judge where you are in relation to what you should be focusing on is by assessing whether or not you can perform certain basic exercises properly. Have someone watch and see if you can perform a basic squats with or without weight properly, can you maintain proper alignment for 45 seconds during planks, how good is your balance, and can you jump out of a squat and land back into a squat softly, with no rotating of the ankles, knees, and hips. Plyometrics may look sexy and fun but if you are not doing them right then pain and loss of time in the gym will be the only thing you get out of this type of training.
For the first-timer stick to a basic routine such as seated rows, chest presses (dumbbell and barbell), and leg presses on days 1 and 5 with bicep curls, triceps, planks, and crunches on days 2 and 4 and cardio for 45 minutes to 90 minutes on days 3 and 6. This will help build up a solid foundation and also build up your body’s tolerance to fatigue.
Oddvar-Holten Diagram
Reps Percentage of Intensity
1 -------------100%
2 -------------- 95%
4 --------------90%
7 --------------85%
11 -------------80%
16 -------------75%
22 -------------70%
25 ------------ 65%
30 ------------- 60%
Combination training is simply performing strength training and cardiovascular training together as a mode of increasing a person’s fitness. Any structured routine that consists of a designated period of strength training followed by a period of endurance training is considered combination training. There is a right way and wrong way to build a combination-training program.
Building a combination program really comes down to commonsense and following some basic principles. Not only is it easy and fun to do but it will drastically improve your performance. Here are some basic rules to abide by to help make your program top notch.
1) Balance the intensity: It is easy to over train with combination programs which can lead to injury, illness (because of reduced time recovering), and a decline in motivation. If your training program consist of periods of long intensive cardio such as, running 5 or 10+ miles don’t do an intensive leg workout a few days before or prior. Have your runs/long cardio sessions planned out so you can tailor resistance training to compliment and not hinder your progress.
2) Complement your goals: Be honest with yourself in determining what your 3 month, 6 month, 9 month, and 12 month goals are. What physical changes do you want to see and performance improvements do you want to have like finishing a 5k, 10k, and etc. This will help determine what small improvements you have to make and what exercises you have to improve on/add to workout to workout, to finally reach your end goal. Exercises should always be done for a purpose and not because it is the latest fitness craze. Exercise smarter not harder!
3) Start general: When designing the program don’t jump right into highly skilled exercises or classes. Work on developing good flexibility then, stability starting from your core out to your hands and feet, then to controlled multi-directional strength training, and finally to advanced activities. It may seem slow in the beginning but, when you are blowing past your highest expectations when everyone else is getting injured or making small injuries big ones you will be happy you built up a solid base.
4) Set the resistance: The biggest question is how much resistance should a person use. In the beginning start with 3 sets of 10 – 12 reps at 75%-85% of what your max is, with good form (refer to the chart above to determine your max). This insures that the muscles are exposed to the proper time and amount of tension to adapt and become stronger and leaner. As time progresses you will be able to tolerate higher amounts of resistance and you should periodically adapt the resistance accordingly.
As always, if you have any questions feel free to e-mail me at Dave@betterhealthpro.com for more information.
