IV. Available Equipment Designing Your Workout by Principles of Resistance Training 38

Work with what ya got…

When choosing an exercise, you have to be practical. Sometimes this requires lifts that are less sport/movement-specific than you would like, but that’s how it is sometimes.

Although creativity is invaluable, don’t overreach by new exercises or using unsafe equipment. For example, if you don’t have access to olympic-style barbells with revolving sleeves, stick to something more basic, like front squats.

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III. Technique Experience Designing Your Workout by Principles of Resistance Training 38

This is a pretty simple idea: never assume that you, or anyone else, can perform a movement based on its apparent simplicity. The most common lifts are often times the lifts being performed incorrectly.

That isn’t to say you should avoid a lift if it looks too difficult or that you shouldn’t challenge athletes to perform at a certain level, but it is imperative that an individual demonstrates the correct technique unloaded (or with very low loads) before considering adding any load.

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Exercise selection should also address any muscle imbalances that may lead to injury down the road, or else inhibit optimal results. Designing Your Workout by Principles of Resistance Training 38

In the event that any musculoskeletal imbalances are detected, changes need to be made in your program to ensure they are corrected and that you are not depending on any imbalances to perform high-load, especially structural, movements. Imbalances are extremely common in the general population.

You should note that “muscle balance” does not necessarily mean equal strength; more often it refers to an appropriate ratio of strength. This distinction is crucial because of the tension relationship between an agonist muscle on one side of the joint (e.g. the bicep) and the antagonist muscle on the opposite side of that joint (e.g. the triceps).

http://youtu.be/1rtieuMqRiM

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However, since we took the time to assess specific movement needs, it's important to include exercises that address them. Designing Your Workout by Principles of Resistance Training 38

In other words, if you need to increase your vertical jump during your off-season, there’s really no point in wasting any time doing bench presses.

Again, this is the oh so crucial principle of resistance training known as specificity

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II. Assistance Designing Your Workout by Principles of Resistance Training 38

Assistance exercises involve smaller muscle groups like the upper arm, abdominals, calf, neck, lower back, etc., and involve only one primary joint. These tend to be considered less important to improving sport performance because they are involved in finer types of motor coordination.

It’s worth mentioning though, that these muscle groups are more often subject to chronic fatigue and, thus, injury. In this sense, assistance exercises play a primary role in prevention and rehabilitation. Also, they are useful for correcting muscle imbalances

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I. Core Designing Your Workout by Principles of Resistance Training 38

These exercises recruit one or more of the large muscle groups, e.g. chest, shoulder, back, hip, or thigh, involve two or more primary joints, and should receive priority when selecting exercises due to their relative importance in regards to movement. In this sense, “core exercise” does not refer to abdominal work.

However, the different types of core exercises can be further broken down to:

  • Structural exercise: These tend to demand loading the spine directly or indirectly. It involves stabilization of posture during the lift and maintenance of a rigid torso and flat back.
  • Power exercise: Furthermore, a structural exercise that is performed explosively is called a power exercise.

Typically, neither of these are really appropriate for untrained individuals. Those who are trained should still be particularly mindful of technique, as well as the load being used, in order to avoid injury.

Here, an athlete performs a snatch, one of the most difficult power exercises to perform.

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You can use this to identify the desirable types of resistance training exercises. Designing Your Workout by Principles of Resistance Training 38

This is assuming you have a solid understanding of the nature of various types of resistance training exercises. The number of people that believe push-ups work your biceps is troubling…

For this reason, it’s vital you learn the basic principles of structural kinesiology. As complicated as that sounds, its really pretty simple and resorts to common sense once you grasp some of the fundamental concepts. Review chapters 1, 2, and 3 here for some general concepts in the development of motion.

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C. Primary Goal Designing Your Workout by Principles of Resistance Training 38

Although you should have already laid out, and analyzed your “requirements”, this is where everything comes together. In other words, this is your specific training goal, which should transfer over to accomplishing your movement goals. The language here may seem a bit conflating, but understand that these are two different things. Typically, you will use the requirements gathered from the physiological analysis to lay out your primary goal:

  • Strength
  • Muscular Endurance
  • Power
  • Hypertrophy

There will probably be a desire to make improvements in more than one area at a time. While improvements might be made across the board in untrained individuals, you should still maintain focus on one, and only one, area of improvement. Again, there’s levels to this shit…don’t get caught up trying to do too much too quick.

Thanks to the principle of periodization, which should be a characteristic of all training programs, you have plenty of time to focus on those other areas at a later date.

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There's levels to this shit. Designing Your Workout by Principles of Resistance Training 38

Or at least that’s what Meek Millz and Kendrick Lamar keep saying…

But seriously, there is no “quick fix” when it comes to resistance training. You need to plan out the steps according to your needs and expectations. In other words:
http://youtu.be/59RSLhdGWQM

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15. Indianapolis... 101 Murder Capitals of the U.S. by Federal Bureau of Investigation

Vitals:

Better known for being one of the major sports capitals of the world, the circle city has also had its fair share of problems with crime over the last decade.

Since the sharp decline in 1999, homicide trends have remained relatively stable, aside from a particularly violent year in 2006:

However, other crimes have not shared in this trend. Along with Indy’s unprecedented rise in poverty since 2001, we also saw the number of thefts, burglaries, and robberies nearly double. All together, violent crime (murder, aggravated assault, rape, and robbery) has increased about 45% since 2000, despite a sharp decline nationwide.

A study released by CQ press in 2012 placed Indy at #6 on their ranking of cities with the highest crime rates, while two of its local neighborhoods cracked the 2013 “25 most dangerous” list, compiled by Neighborhood Scout.

Exacerbating these crime issues is the historically corrupt Indianapolis Metropolitan Police Department, whose brutal incompetence incited riots in the 90’s, and who have failed to institute much change since then. A number of shocking incidents centering around the police department have occurred the past few years.

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