Lesson 7.1

“If you fail to plan, you’re planning to fail.” -Benjamin Franklin

Follow a Program – A good program is guaranteed to work if you follow it. Start it. Follow it. Finish it. When I have a plan I know the outcome.

Program Design Step 1 – Pick a Goal: Health, Fitness, Performance, or Physique

Why Single-Leg Strength

  • Improvement of speed & balance
  • Injury-prevention
  • How many sports are played w/ both feet in contact with the ground at the same time? One – Rowing.
  • Cannot be developed thru double-leg exercises
  • Force the gluteus medius, adductors, quadrates lumborum (lower back muscle) to operate as stabilizers. These muscles do not need to stabilize in double-leg exercises.
    a staple in injury prevention, rehab, reconditioning, and knee-injury prevention programs.

Supplements – Weight Gain Supplements.

  • Protein is the building block for muscle tissue.
  • .8g/kg of BW for sedentary, 1.4-1.8 g/kg of BW for weight training, more does no good.
  • BCAA – not enough data to suggest it works, but could work by providing energy for a workout that makes you work harder to build muscle.
  • Creatine – shown to work, but may be due to increased water retention in the cells

Reference: Research Article

Single-Leg Exercises (Knee-Dominant)

  • Split Squat
  • Rear-Foot-Elevated Split Squat (place back foot on a bench)

Soft Tissue Massage (Foam Roller)

  • Tensor Fasciae Latae & Gluten Medius
  • IT Band
  • Posterior Shoulder
  • Pecs

The daily workouts will follow a program this month. The focus of this month will be to set a 1RM for Deadlift and OH Press.

Upper Body 1.1 S H

BB Bench Press 3×12

BB OH Press 3×6
BB Bent Row

DB OH Tricep XT 3×12

BB Curl Arms Race 1×10-1

Core Add-On

Q: How do you select the weight to use?

Do you have a training log?