Strength Workouts

By Danny O'Dell

This is a book of workouts for you to use to improve your physical fitness, build strength, and increase your Cardiorespiratory capabilities. Although there are a few photos, for the most part, the exercises are all well known and available for viewing on the internet.
The different combinations of sets, reps, and rest periods make each one of these workouts effective for a one time session or multiple sessions using the same one. This is what separates this book from others currently available.
You may also notice, once you start working with these, that they take approximately 50-60 minutes to complete each one. This is common practice in the gyms across the nation and my gym is no exception. A good 50-60 minute workout fits most people’s schedules and is therefore a practical time span in which to increase your fitness levels in most areas.
The book starts out by explaining the basics of a training program with an emphasis on the fact that it does not have to be complicated. It continues with a section devoted to setting up your own home workout place. Following this are segments directly addressing Cardiorespiratory and strength training.
The last section, before the actual workouts appear, are pieces about the why and importance of a thorough warm up and stretching.
After the workouts there is another lengthy section about the why and importance of the cool down.

• Language: English
• Publisher: Danny O'Dell
• Release date: Aug 25, 2016
• ISBN: 9781370093731

Danny O'Dell

Danny M. O’Dell, M. A., CSCS is the co-owner of The Explosivelyfit Strength Training Gym located in Nine Mile Falls, WA. He is a Certified Strength and Conditioning Specialist, with the National Strength and Conditioning Association. He has a Master's Degree in Human Services and is a strength and conditioning coach in a local School District along with being a member of the Washington State Coaches Association.His articles have been published in national and international magazines describing the benefits of becoming stronger, more powerful and living the healthy lifestyle. He has written for various online and print publications including The Washington Coach magazine, The Weightroom press magazine in St. Thomas, Ontario, Canada, Successful Coaching in London, England, FitForces.com and Atozfitness.com located in Montreal, Canada, Sportspecific.com, and the Outpost newspaper in northeastern Washington.Danny focuses on developing the success of each of his students and trainees by motivating and encouraging them to believe in their individual abilities and by never giving up on their dreams and aspirations. The athletes he has trained have successfully competed at the state and international levels. They have accomplished record breaking lifts and returned home with many trophies awarded for their hard work, individual goal achievement and team success.

Book preview

Strength Workouts

By Danny M. O'Dell, M.A. CSCS, *D

Copyright © 2016 by Danny M. O’Dell

Copyright 2016 © Explosivelyfit Strength Training, LLC all rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, microfilming, recording, or otherwise, without permission of the author.

Even though all precaution were taken to ensure the accuracy of the information contained within this strength manual, the author and publisher do not warrant or assume any legal liability or responsibility for the accuracy, completeness, or usefulness of any information in this book. No liability is assumed for any damages that may result from the use of the information contained herein.

Inquiries

Explosivelyfit Strength Training, LLC

POB 35, Nine Mile Falls, WA.

99026

This book, as produced by Explosivelyfit Strength Training, LLC, including all text, photos and images is intended to be used strictly for educational purposes only. It is NOT intended to make any guarantees about any outcomes resulting from the use of the product information. It is also NOT to be considered as a substitute for any professional medical care as only your doctor can diagnose and treat your medical problems.

All rights reserved except for use in review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means now known or hereafter invented including xerography, photocopying and recording and in any information storage and retrieval system is forbidden without the written permission of the publisher. Disclaimer

Exercise, in its various forms involves some inherent risks. The author suggests the readers accept responsibility for their own safety and be aware of their physical limitations.

Prior to doing the exercise movements depicted in the handbook, check over your equipment. Always stay within your own level of training experience and fitness. The routines in this are not substitutes for any regimen prescribed by your health care provider.

The suggestions here are not medical guidelines. They are strictly educational. This was written for healthy adults who are eighteen years and older. Before beginning any new exercise program, be sure to consult with and get your physician's approval.

Explosivelyfit does not recommend that you attempt to lift heavy weights if you are alone, tired or fatigued, injured or lack training experience. Learn the correct exercise technique from a qualified strength and conditioning specialist before you lift or try an exercise. Remember that technique precedes additional weight on the dumbbell.

If, while exercising, you experience any dizziness, lightheadedness, or shortness of breath, immediately stop exercising and speak with a physician.

You should have a thorough physical examination if you are not accustomed to exercising, if you have high cholesterol, diabetes, high blood pressure, are overweight, or over 30 years old.

Acknowledgements

Every effort was made to attribute information to the correct sources. If you notice errors please bring them to my attention so the correction can be made in later editions of this manual.

Special thanks

I would like to thank my wife Terry Jo for her unwavering support for all of these many years we have spent together raising our children and growing up together. She is the best thing that has ever happened to me. She gave me the children we both love and adore so much and has stood by me during the difficult times throughout both of our careers.

To my parents who gave me such a great start in life, I will be forever thankful. I will never do the things you did during your lives - you really are the heart and soul of what we have in the United States today through your unselfish giving of your younger years during World War II and beyond.

Thank you.

Danny M. O’Dell

Table of contents

Chapter 1 Introduction

Chapter 2 Starting out the right way

Chapter 3 The basics of a training program

Chapter 4 Keep it simple

Chapter 5 How to exercise

Chapter 6 Setting up your home workout equipment

Chapter 7 Cardiorespiratory and strength training

Chapter 8 Strength training

Chapter 9 The warm up

Chapter 10 Stretching

Chapter 11 Strength workouts

Chapter 12 The cool down

About the author

Introduction

This is a book of workouts for you to use to improve your physical fitness, build strength, and increase your Cardiorespiratory capabilities. Although there are a few photos, for the most part, the exercises are all well known and available for viewing on the internet.

The different combinations of sets, reps, and rest periods make each one of these workouts effective for a one time session or multiple sessions using the same one. This is what separates this book from others currently available.

You may also notice, once you start working with these, that they take approximately 50-60 minutes to complete each one. This is common practice in the gyms across the nation and my gym is no exception. A good 50-60 minute workout fits most people’s schedules and is therefore a practical time span in which to increase your fitness levels in most areas.

The book starts out by explaining the basics of a training program with an emphasis on the fact that it does not have to be complicated. It continues with a section devoted to setting up your own home workout place. Following this are segments directly addressing Cardiorespiratory and strength training.

The last section, before the actual workouts appear, are pieces about the why and importance of a thorough warm up and stretching.

After the workouts there is another lengthy section about the why and importance of the cool down.

If you have previously bought one or more of my strength manuals, some of the following may be familiar to you since the importance of the warm up and cool down have not changed in many years. The only changes have been minor and unless you are an elite lifter, these will not make a hill of beans different in your outcome.

Train hard and lift smart!

Back to the table of contents

Starting out the right way with your physical conditioning program

How an individual gets started in making improvements in their cardiovascular and strength development is perhaps one of the most misunderstood aspects of training. For certain, it is not about sitting on a machine doing endless slow repetitions and using a low weight or standing on a balance board while swinging a versa ball around in the air.

Moreover, it surely is not working out in the so called ‘fat burning zone’ that so many misguided and uneducated personal trainers would have you believe is the answer to all of your weight loss problems.

Improving your physical health doesn’t even have to take place in a gym, you can begin at home. Let’s take a look at what you really have to do to get started on the right track to becoming physically fit.

All beginners need to keep a daily workout log. The question I frequently hear is why do I need to keep a logbook? The answer is pretty simple and if given even a short consideration of the reasons it generally becomes crystal clear as to the importance of the logbook.

Monitoring your workout is just a part of the process of obtaining optimal results from your exercise program. Maintaining and keeping this logbook up to date charts your progress and provides you with an invaluable tool for keeping track of your own reaction to the stresses in your life and to the exercises you do in the gym or at home.

Keep a daily record of your physical activities. That is what this logbook is for; use it and grow stronger.

You don’t need to spend a bunch of money on a training logbook because a daily planner works just fine for a training logbook.

Treat the logbook like a diary. In it, you express your thoughts about the session. It is a place to write down every exercise you did along with the weights used, the repetitions and the sets performed. Making notes on how you felt about the exercises, whether they were easy, medium, or heavy indicates the intensity levels. This has the added benefit of encouraging you for the next session and provides an excuse for a brief rest period as you write in your logbook.

Some exercise periods are a lot of fun and hard work while others are just plain hard work. It is up to you to choose, with your attitude, which it is you want to be doing each day. If it continues to be just plain hard work then the chances of finishing a scheduled program is remote. On the other hand, if it is fun and challenging you will look forward to each day of exercise. It is my intent as a strength coach to make them fun, challenging, and informative.

Back to the table of contents

The basics of a training program

Strength coaches worldwide have used and will continue to use basic exercises as a foundation for building healthy, powerful bodies. Many of these movements are ground based, standing up and start out as bodyweight only exercises. The person who is able to use his or her own body weight then progresses to an external loaded resistance, i.e. a dumbbell or barbell or some other type of resistance.

However, in all quality programs the basics remain the same and start out with a full body warm up.

An overall dynamic general warm up gets the body ready to exercise. The speed of response to stimuli within the nervous system increases due to the stimuli placed on the muscles during the warm up thus making them more actively engaged in the process.

The muscles become increasingly limber and supple and they react faster to the demands made by the exercise. Performing full range of motion, dynamic warm up motions prepares your body for exercise session.

The general warm up concludes with a higher heart rate and faster breathing accompanied by a slight sweat. This indicates you are ready