Strength Training....... July 4th Style
I'm Coach C and I approve of this workout!
.......Yesterday, I joined in with three of my trainees on one of my strength training workouts for basketball players. Our first (1)exercise was the Nautilus Pullover. The particular machine that we used was an archaic, 1984 model that is of the plateloading style. We used a weight that no more than 15 repetitions could be accomplished. Next (2) we moved on to the Pulldown machine. We used a Nautilus Leverage and cranked out 15 reps with a given weight. Today's workout requires a trainee to work until momentary muscular fatigue. That is, getting as many reps as possible. From there, we went to the Dumbell Rack and (3) performed a good set of Side Lateral Raises. Immediately following that, it was over to the (4)Hammer Iso-Incline for another blast to the deltoid area. With that completed, we did another set of pulldowns. However, this set was done on the (5) Hammer Iso Pulldown machine.....to force both arms to get the job done. Once that was over, we headed to the (6)Hammer Decline press for a set of work to stimulate the musculature of the lower pectoralis region. It also does a "number" on the Triceps.
(as always....just click on the thumbnails to SUPERSIZE it)
Negative-Only work, or Eccentric Training. For this, we headed over to our giant power rack stations and worked the (7)Negative Chins.... climb to the top, get your chin over the bar, then lower yourself on an 8 second count. The three guys that I was training were 6'10, 6'9 and 6'7. I'm 5'9". I know one thing for sure, they have to work a little extra with those long arms and heavy body weight. From there, we performed some hand and forearm work with a piece of equipment named the "green bar"...follow that xwith the tradional wrist roller.
The leg routine used on this day was (8) the Nautilus Leverage Leg Extension, the (9)Hammer Kneeling Iso-Leg Curl, and finally, (10)the Hammer Hip and Glute.
The workout came to a completion with some CORE work....hitting the Abs with a set of (12)inclined sit-ups while thrusting a medicine ball up in the air to your partner.
Now that's what I call getting to The Next Level.