WINTER WORKOUTS
PHYSICAL DEVELOPMENT INFORMATION

NOTES:

  • 1. THIS PAGE PROVIDES INFORMATION FOR PLAYERS WHO WISH TO DEVELOP THEIR STRENTH OVER THE WINTER BY A DAILY EXERCISE PROGRAM USING THEIR BODY WEIGHT ONLY.
  • 2. PLAYERS SHOULD NOT BE USING WEIGHTS TO DEVELOP THEIR STRENGTH UNTIL AT LEAST 16 YEARS OLD. EVEN THEN YOU MUST HAVE PROFESSIONAL GUIDANCE.
  • 3. THIS CHART PROVIDES LINKS TO INFORMATION IN THE PUBLIC DOMAIN THAT MAY BE USEFUL TO YOU IN SELECTING THE EXERCISES YOU WISH TO PERFORM. WE DONT CLAIM TO HAVE ANY KNOWLEDGE TO JUDGE WETHER THE INFORMATION PRESENTED IN THE VIDEOS IS ACCURATE OR SAFE NOR DO WE RECOMMENDED OR NOT RECOMMEND THE EXERCISES SHOWN IN THE VIDEOS.
  • 4. IMPROPER EXECUTION OF AN EXERCISE CAN CAUSE SERIOUS INJURIES.

EXECUTION CONSIDERATIONS:

  • 1. MUSCLE STRENGTH IS BUILT BY DAMAGING MUSCLE FIBERS AND ALLOWING THE BODY TO REPAIR THE DAMAGE. THE BODY OVER COMPENSATES AND BUILDS MORE FIBERS THAN THOSE DISTROYED THUS YOU BECOME STRONGER.
  • 2. START SLOWLY AND BUILD UP REPS SLOWLY OVER TIME. DO ONLY WHAT YOU CAN.
  • 3. WHAT EVER MUSCLE GROUP YOU EXERCISE TO THE POINT OF DISTRUCTION OF MUSCLE FIBERS NEEDS AT LEAST 48 HOURS & PREFERABLY 3-4 DAYS TO REPAIR BEFORE RE-EXERCISING THAT MUSCLE.
  • 4. EVERY MOTION OF THE BODY REQUIRES 2 MUSCLES. ONE THAT EXTENDS THE BODY PART AND ONE THAT CONTRACTS THE BODY PART. IF STRENGTHEN ONE AND NOT THE OTHER THE STRONGER ONE WILL SERIOUSLY DAMAGE THE WEAKER OTHER.
  • 5. THE NEGATIVE PART OF AN EXERCISE, THE RETURN PORTION, MUST BE DONE AT SAME SPEED AND INTENSITY AS THE ORIGINAL PART.
  • 6. SELECT DIFFERENT EXERCISES FOR EACH BODY PART THE NEXT TIME YOU EXERCISE THE SAME PART TO KEEP IT INTERESTING.
  • 7. ONE POSSIBLE PLAN : YOU CAN SELECT A DIFFERENT MUSCLE GROUP EACH DAY FOR 4 DAYS AND ONLY EXERCISE THAT GROUP WITH MULTIPLE EXERCISES FOR THAT GROUP FOR AMOUNT OF REPS THAT DAMAGE MUSCLE FIBERS. START OVER ON 5TH DAY.
  • 8. DONT SPEND MORE THAN 30 MINS EACH DAY.
  • 9. REMEMBER TO STRETCH THE MUSCLES YOU WILL USE BOTH BEFORE AND AFTER THE EXERCISE SESSION.
  • 10. REMEMBER TO DO A WARMUP SESSION. COLD MUSCLES CAN CAUSE INJURY. MUSCLES NEED A LOT OF BLOOD IN THE AREA BEFORE BEING OVERWORKED WHICH IS WHAT THE WARMUP DOES.
  • 11. WARMUP/STRETCH/FULL_WARMUP/EXERCISES/STRETCH/
  • 12. EXERCISE IS USED TO LOSE WEIGHT BECAUSE IT BURNS A LOT OF CALORIES. IT YOU WANT TO GAIN WEIGHT AND MAKE UP FOR THE LOST CALORIES EXERCISING YOU MUST REPLACE THEM BY EATING MORE FOOD. INCREASE YOUR FOOD BY FOOD WITH CALORIES AT LEAST OR A LITTLE MORE THAN THOSE YOU BURN BY EXERCISING. NEED TO FIND CHARTS WITH INFO.
  • 13. THE MOST IMPORTANT CONSIDERATION IS "WHAT ARE YOU WILLING TO DO" AND DO YOU ENJOY DOING IT.
PUBLIC DOMAIN EXERCISE VIDEOS
10 Best Beginner Body Weight Workouts
7 Strength Training Exercises to Stop Doing
Bodyweight Workout for Beginners
Why Body Weight Exer Helps U Get Stronger Than Weights
44 Best (Beginner) Bodyweight Exercises
HARDEST LEG WORKOUT Butt,Thigh,calves,quads,hamies
   
INCREDIBLE Body Weight Exercises
   
   
Why You Should NOT Train Every Day
   
Bodyweight Chest & Back Workout
   
The Swole Ninja Workout
   
CORE and LEG Training at Home
FOR A FULL BODYWEIGHT EXERCISE PROGRAM AT THE ABOVE BEGINNER LEVEL CLICK HERE, ITS FREE. ENTER YOUR EMAIL ADDRESS AND RESPOND TO THE RETURN EMAIL IN LESS THAN 1 HOUR. YOU WILL GET A LINK TO A PDF FILE WHICH YOU CAN DOWNLOAD.
Top 20 Upper Body Exer - Bodywt Trng
50 best bodyweight exercises