| Rotation Training |
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| Rotation Training |
Rotation training provides freedom with control, order without conformity. It's as advanced as you want it to be, yet suits a healthy beginner if presented knowingly and patiently by an experienced partner or personal trainer. Like stepping up to home plate and hitting doubles and triples your first day at bat. DAY 1 (SEE BELOW) Aerobics are most effective when done harder rather than longer. As your conditioning improves, hit your favorite cardio hard and move on directly to your crunches and leg raises with little rest between supersets. Twice a week throw in 2 sets of rope tucks and hanging leg raises. Something to aim for as you toughen up. This fast paced ab work maintains high heart rate, thereby extending aerobic uptake. A great advantage. A gift. Pick 1 superset of the first 2 listed. The third combination is a triset that'll flow like lava. Rows are power moves, left followed by right, and require pause and psyche between sets as you go up the rack. The single cable crossovers allow you to focus resistance to the target area and gain total pec contraction. This exercise requires finesse, as do all the moves, and good instruction goes a long way. Ask someone trustworthy. DAY 2 (SEE BELOW) Bent bar curls are most comfortable and safest on the wrist, yet a straight bar provides an unusual lower bicep action and healthy overload. Experiment, compare and creatively mix these two. Start from a full arm hanging position and powerfully pull the bar toward your chin. A little body thrust is cool. Medium/slow lowering to original straight arm position completes the action - a mighty movement that puts an advantageous demand on the whole upper torso - erectors to traps - great multiple investment to compliment Day 1 output. Tricep press - lower seat, expand handles, grab the ends and slide down to a stiff arm starting position. Lean 30% forward into the exercise and allow the bars to rise up to a full range position and lean in as you forcibly lock out the triceps. This exercise performed with forward body position recruits back, pecs and shoulders. Another grateful multi-muscle advantage to add to Day 1. We're rich. Dumbbell alternates standing or seated - bring right dumbbell from a palms forward fully hanging position tight to the shoulder with a medium/slow return to straight hanging start, mini second pause and repeat with left. A little rocking, a little thrust, a little growling and you're in there. Follow this by your standard pulley pushdown done with might and form. Leg extensions, leg curls and calves are triset counterparts. Deliberate clean piston action reps gets you through some painful lactic acid blues. Leg presses are safe, sound and productive if you don't roll your lower back by going too deep - deep is tough on the knees. High reps (20-25) are most productive for leg health and performance. High rep deadlifts for a strong back - a classic favorite of hardcore lifters with a generous heart. This is an excellent addition to a mundane routine. Gives it guts and charm. Don't forget - warm up and stay warm. Fuel up with a protein shake, and lots of water. You'll perform far better, stronger, longer, inspired by an awesome pump and high spirits with less chance of injury. DAY # 1 Aerobic - 25 minutes MidSection - 10 minutes CHEST, BACK, SHOULDERS Bench, 3/4 sets, 10-12 reps Wide Grip Pulldown,3/4 sets, 10-12 reps (OR) Hammer Chest, 3/4 sets, 10-12 reps Hammer Lat, 3/4 sets, 10-12 reps Dumbbell Incline, 3/4 sets, 10-12 reps Dumbbell Pullover, 3/4 sets, 10-12 reps Seated Lat Row, 3/4 sets, 10-12 reps Dumbbell Row, 3/4 sets, 8-10 reps Single Cable Crossover, 3/4 sets, 10-12 reps DAY # 2 Aerobic - 25 minutes MidSection, 10 minutes ARMS, LEGS Barbell Curl, 3/4 sets, 10-12 reps Tricep Press, 3/4 sets, 10-12 reps (AND/OR) Alternating DB Curls, 3/4 sets, 10-12 reps Pulley Pushdowns, 3/4 sets, 12-15 reps Leg Extensions, 3 sets, 15 reps Leg Curls, 3 sets, 10-12 reps Calf Raises, 3 sets, 20 reps Leg Press, 4 sets, 15-20 reps Deadlifts, 4 sets, 12 reps |
| Thanks to Dave & Laree Draper for this great program! You can visit Dave & Laree at www.davedraper.com for more wonderful health, fitness and good old Bomber wisdom related tidbits! |
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