Lesson 4Strength Training

Diploma in Health and Fitness Part 1-

Course Educator: Jonathan Ledden

Real Fitness for Real Results

Lesson 3 Recap

• Weight problems and Obesity

• Whole food nutrition

• Meal planning and prepping

• Fueling your results long term

Lesson 4 Agenda

• What is Strength Training

• Why we all need to be Strong

• Compound Exercises

• Seeing Progress

• Summary

• Course Interaction

• Q & A

The Human Body – Determining Shape

Risks Of Not Knowing Lesson

You will struggle to maintain your weight as you get

older

You will never understand how

to control the shape of your

body

You put yourself at risk of muscle

atrophy, postural issues and

osteoporosis

Your joints will become weaker

and at risk of injury as you age

Strength Training

What is Strength Training?

Strength Training

Strength TrainingAny exercise which involves the use of resistance (e.g. weights, bodyweight) to increase muscular strength and the size of skeletal muscle or Any exercise which increases strength, shapes and tones body shape.

Strength Training Myths

Weights will make me bulky

Muscle turns to fat

Only for bodybuilders

It’s just for guys

It doesn’t burn many

calories

Light weight are better for women

You need a gym

Its bad for the joints

Strength Training Facts

Vital for fat loss

Shapes the body

Improves sports

performanceSpeeds up the

metabolism

Strengthens muscles and joints

Boosts energy and Reduces

stress

Improves cardiovascular

fitness

Strength Training Terminology

• Broad term for all forms of weight trainingStrength training:

• One single lift of an exerciseRep (Repetition):

• A group reps of an exercise (e.g. 3 sets of 8 reps)Set:

• The point where we can no longer complete the exercise in perfect formMuscular failure (failure):

• Two or more joints involved in performing an exerciseCompound exercise:

• Only one joint is involved in performing the exerciseIsolation exercise:

Strength Training

How does Strength Training shape the body?

The Human Body – Determining Shape

Strength Training

• Speeds up metabolism (Burns calories)

• Strengthen and builds lean muscle

• Builds a toned and athletic shape

• Increases strength and confidence

• Balances hormone levels helping to reduce stress and boost energy

• Helps protect your bones (Osteoporosis), strengthens your back and fixes postural issues

Compound Exercises

Can you name the 4 main compound exercises?

The Deadlift

• Compound Exercise

• Main Muscles: Gluteals (Bum), Erector Spinae (Back), Hamstrings (Back of the legs)

• Builds Shape in: Legs, bum, lower back and abs

• Equipment: Weights (Kettlebell, Dumbbells, Barbell)

• Machine version: None

The Deadlift

• Back Straight / Tense Abs• Shoulders back• Chest and head facing forward

• Standing upright• No leaning back• Squeeze bum

The Deadlift

1. Push your bum back and squat down keeping your chest up and the tension in the back of your legs.

2. Grip the bags (or bar) and tense the stomach.

3. Keeping the stomach (abs) tense push through your heals and stand up straight.

4. Pause at the top for a half a second

5. Then repeat the movement, breathing in on the way down and breathing out as you stand up.

The Squat

• Compound Exercise

• Main Muscles: Quadriceps (Front of thigh), Gluteals (Bum), Gastronemius (Calves)

• Builds Shape In: Legs and Abs

• Equipment: Bodyweight, weights

• Machine version: Leg press

Bench Press

• Compound Exercise

• Main Muscles: Chest (Pectoralis)

• Builds Shape In: Chest, Shoulders and the backs of the arms

• Equipment: Bench / Barbell

• Bodyweight version: Press Up

• Machine version: Chest press or Smith Machine

Shoulder Press

• Compound Exercise

• Main Muscles: Shoulders (Deltoids)

• Builds Shape In: Shoulders and backs of the arms

Abs / Glutes to stabilize

• Equipment: Barbell / Weight

• Bodyweight version: Modified Press Up

Programming Strength

A 30 minute workout is only 2% of your day!

How long should a strength workout be?

Avoid the Dark Place

Phase 1: Workout is easy / warming up

Phase 2: Workout is starting to get challenging. You’re breathing heavier / starting to sweat / feeling muscles working

Phase 3: The Magic Zone: The rounds are tough but doable. You’re out of breath / muscles burning / sweating but you are mostly recovering in rest time. You can push through to the finish and are enjoying the challenge

Phase 4: The Dark Place: Completely out of breath / maybe nauseous / dizzy / no longer enjoying your workout. It feels too hard, you want to give up.

Why AMRAP and FOR TIME Workouts

Metabolic Conditioning: Paring 2 or more exercises together and only resting as needed after you have

completed 1 round

Efficient use of timeCreates a large

amount of work in small amount

of time

Great cardiovascular and Strength

Improvements

These Workouts use both your Aerobic and Anaerobic energy systems.This allows you to improve your fitness, strength, energy levels, speeds up your metabolism and shapes your body.

Training Tips

Don’t go to the The Dark Place.

You know your body best. Stay in The Magic Zone!

Take a few seconds between each exercise.

Perform each exercise with perfect form.

Tracking Results

Choose your weights

Complete workout taking note of whether

weights were:

easy / medium / hard

Use AMRAP timing

Redo Workout

When you feel ready

increase your weights

Rewards Of Strength Training

You know how to control your

body shape

You reduce the risk of

osteoporosis later in life

Improved your mood and confidence

with training

You understand your body and

movement more

Week 2: Workouts

Extend each workout to 16 minutes

Week 2: H.I.I.T. Strength

30 seconds Work Followed By 30 Seconds Rest

Exercise 1: Jumping Jacks or Skipping or Shadow Boxing or Mountain Climbers

Rest: 30 Seconds

Exercise 2: Squat or Press Up

Rest: 30 seconds

Repeat the above for a total of 16 Minutes

Week 2: Workout Schedule

Wednesday: H.I.I.T.Thurs: H.I.I.T. StrengthFriday: H.I.I.T.Saturday: Rest DaySunday: H.I.I.T. StrengthMonday: H.I.I.T.Tuesday: Rest Day

Your Next Lesson:Lesson 5

• Training for a Better Body Shape

• Fat Loss and Muscle Gain

• Body Fat, B.M.I. and The Sad Step

• Hormones and Fat Loss

• Winner of 12 Month Membership

Announced in Lesson 5

• Attend Live To Win

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QUESTION TIMESee you back live Next WeekLesson 5: Training for a Better Body Shape