Strength Training

Strength Training Guidelines

Sample Metabolic Strength & Conditioning Workout

 Click Here For the EATS Strength Training Guidelines 

Exercise Guidelines

1. Perform each repetition properly to maintain tension on the muscles through a full range of motion.
2. Perform each set to the point of momentary muscular failure/fatigue to ensure a proper overload.
3. Keep your rest intervals to a minimum to elicit an overall conditioning effect.
4. Increase the resistance once the desired reps have been achieved to ensure progression.
5. Keep accurate records of training loads and reps completed and establish goals for each exercise.
6. Be sure to train all the major muscles of the body and train in all three plains of movement to ensure muscular balance and joint mobility.
7. Train hard - give 100% effort every time you train!

Safety:

• Perfect exercise technique and form prior to utilizing additional resistance.
• Perform every movement in a slow, controlled, and deliberate fashion with special emphasis focused on the eccentric (negative) phase of each lift.
• Work within an appropriate repetition range (6-25 reps/set for most adults).
   

Time Efficiency:

• Use a limited number of sets and exercises each workout (brief yet intense workouts).
• Minimize rest intervals ("circuit") to induce an overall conditioning effect.

Productivity:

• Train the entire body equally (include all muscle groups) to ensure muscle balance.
• Train at a high level of intensity (as close to muscular fatigue as possible).
• Utilize a predetermined method of progression and record all pertinent workout data.

Program Design

Frequency: 2-3 workouts a week

Duration: 20-40 minutes per workout

Volume: 1-3 sets per exercise, 8-16 total exercises per workout

Intensity: Perform each set to a point that no other "quality" repetitions are possible (muscle failure/muscle fatigue)

Repetition Ranges: 6-12 repetitions per set (Multi Joint- Compound Exercises), 10-20 repetitions per set (Single Joint-Isolation Exercises). Note: Reaching muscle fatigue prior to 6 repetitions means the resistance is "too heavy" and increases orthopedic stress.

Equipment: Utilize what is available - free weights, machines, manual resistance body weight, bands etc.

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Dont Just Train To Compete  . . . Train To DOMINATE!