The 9-Minute Strength Workout – Well Guides

By Dr. Jordan Metzl and Karen Barrow

Video by Bows & Arrows

No matter your age or athletic ability, strength training is the key to flexibility, mobility, improved performance and lower injury risk. Anyone, at any fitness level, can and should strength train. And it doesn’t have to take hours at the gym to see results. We’ll teach you the basics of strength training in the comfort of your own home. It’ll take only nine minutes of exertion to complete a full-body strength-building workout. Grab a towel and get ready to feel strong.

9 Minutes for Strength Training

The following nine moves are strength training exercises that you may have seen before. Alone, they work a set group of muscles, but strung together in one-minute intervals, these nine exercises become a complete, whole-body workout.

We’ve broken down the nine exercises into three sets of three. Before you begin each set, set a timer (or work out near a watch with a second hand). If you are just starting to work out, do each exercise as hard as you can for one minute, followed by the next, until you complete the first set. Then, take a one-minute break before moving onto set 2, in which the exercises should also be performed for one minute each.

Ultimately, you’ll complete the whole workout, having completed nine minutes of training with two minutes of breaks in between.

Do this workout two to three times a week for maximum benefits.

Ready to give it a try? Lace up your sneakers and let’s do it.

Set 1: Bodyweight Squat, Push-Ups and Mountain Climbers

Do each of the exercises in this set for one minute each, not stopping between exercises. 

Bodyweight Squat

You squat every time you sit or stand, but don’t take this exercise for granted. It works your legs and your glutes, the most powerful muscle group in the body.

Be careful: Done incorrectly, squats can be hard on your knees. As you squat, keep your butt pushed out, like you are about to sit on a chair. Use the muscles in your hips and thighs to push yourself up; don’t press your knees forward as you move. If you’re doing it correctly, your knees will move only during the first half of the squat; your hips will finish the movement.

Challenge yourself: You can add some plyometric motion to a squat by jumping from the lowest position back into your starting stance.

How to Do a Bodyweight Squat

A fundamental exercise that builds strength in your legs and glutes.

Push-Up

There’s a reason push-ups are a go-to exercise for body builders. They effectively work the muscles in your shoulders and chest.

Modify it: If standard push-ups are too challenging, try them with your knees on the floor. That will reduce the amount of weight you need to lift.

Challenge yourself: If basic push-ups are too easy, place your feet on a step or block to increase the intensity.

How to Do a Push-Up

Build the muscles in your shoulders and chest with this foundational exercise.

Mountain Climbers

This exercise mimics the motion climbers make as they climb steep peaks, except it’s done on the soft, flat surface of your floor. Mountain climbers are total body workouts, building strength in your core, back, arms and legs — not to mention your heart.

Modify it: If this exercise puts too much strain on your wrists, try elevating your upper body by placing your hands on a step to reduce the weight being placed on your arms. 

How to Do Mountain Climbers

Work your entire body with this simple exercise. 

Set 2: Plank, Bodyweight Split Squat and Single-Leg Hip Raise

Take a one-minute break after the first set of exercises. Now you’re ready for set two. 

Plank

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs. Plank tones your abs and builds strength in your upper body. Additionally, planks strengthen both the abdominal and low back muscles simultaneously and can have a beneficial effect for people with low back pain.

Be careful: Plank pose can be hard on your wrists, which is why we suggest doing a plank on your forearm.

Modify it: Place your knees on the floor as you do plank to reduce the weight resting on your forearms.

How to Do a Forearm Plank

Build strength in your core and upper body without moving a muscle — well, sort of. 

Bodyweight Split Squat

This variation on a squat really targets the quadricep and hamstring muscles in your legs as well as the glutes. Jumping into your starting position from the lowest point in your squat also adds a plyometric boost.

Be careful: If balance is an issue, you can do this exercise close to a wall, resting your hand on it for support.

Modify it: Omit the plyometric jump if you find this exercise too hard on your knees.

Challenge yourself: Jump higher to really get your heart pumping and build more strength.

How to Do a Bodyweight Split Squat

This exercise will strengthen the muscles in your upper legs.  

​Single-Leg Hip Raise

This exercise is adapted from yoga and targets the muscles in your glutes and abs.

Be careful: Keep your foot firmly planted on the floor as you do this exercise.

Challenge yourself: Place your stable foot on a step or bench as you do this exercise to allow you to raise your hips even higher..

How to Do the Single-Leg Hip Raise

Increase the strength in your hips, glutes and abs. 

Set 3: Burpee With Push-Up, Single-Leg Toe Touches and Leg Raises

Good news! You’re almost done. Take a one-minute break after the second set. Then start the third set, again performing each exercise for one minute each. 

Burpee With Push-Up

Fun to say, but also great for your body, this total body exercise will get your heart pumping fast, but don’t sacrifice form for speed. Keep your body in control as you move through the exercise.

Be careful: If you do burpees too quickly, you will soon be gasping for breath. Try to pace yourself and your breathing. Take an in breath before you squat and breathe out during the push-up.

Modify it: Add leg modifications to make this more difficult. Leg modifications can include putting the right leg into a 3 o’clock position and then bringing it back to center, then bringing the left leg to a 9 o’clock position and then bringing it back to center, and then doing a push-up. We call this the 3 o’clock 9 o’clock burpee.

Challenge yourself: To move faster through your burpees, start stretching your legs back before your hands hit the ground. Also don’t arch your back as you move, to allow your legs full range of motion.

How to Do a Burpee With Push-Up

This is a full-body, heart pumping exercise. 

Single-Leg Toe Touches

This exercise is a great way to tone your lower body. It helps to improve balance, while also targeting your hamstrings.

Be careful: If you have balance issues, do this exercise near a wall that you can hang onto for support if you need to.

Challenge Yourself: To make this more difficult, put a little hop in your planted leg when you stand up. This turns this exercise from isokinetic to plyometric and increases the degree of difficulty.

How to Do Single-Leg Toe Touches

This exercise will tone your lower body and test your balance. 

Leg Raises

Build your core strength without getting off the floor. The legs down exercise is great for lower back pain, but be sure move your legs in a controlled manner throughout the exercise.

Be careful: As you raise your legs, press your lower back into the floor and engage your ab muscles. This will ensure that your core is doing most of the work, not your hips.

How to Do Leg Raises

Build your core while lying down. 

Want a Complete Workout With Cardio?

Add some cardiovascular exercise before your strength training for a complete exercise routine.

Add a Warm-Up

If you want to turn this strength training workout into a full-body workout, begin with three minutes each of the following exercises for an additional nine minutes of cardiovascular exercise. They will add a dose of heart-pumping cardio into your routine, and get your body ready for the weight-bearing exercises.

You are most likely already familiar with these foundational exercises, and for good reason: They are great for a boost of heart-pounding, lung-expanding cardiovascular exercise. Best of all, you can do them all in a pretty small space.

After you cycle through these three exercises, take a one-minute rest before moving on to the strength training workout.

Be careful: If you have knee or ankle pain, focus on your form, not your speed. Always try to land on the front of your foot, with your knees bent, to be sure that your muscles, and not your joints, are bearing the brunt of these exercises.

Modify it: Well-cushioned sneakers can also help alleviate the strain of jumping jacks on your joints.

How to Do a Jumping Jack

A basic, cardiovascular exercise that can be done in limited space.

How to Do Pogo Hops

A controlled, modified jump for cardiovascular health.

How to Do Reverse Lunges

Compared with a basic lunge, this exercise places less stress on the knees while still toning your entire leg. 

More On Strength Training

What You Need to Strength Train

You most likely already have all you need for this workout in your closet.

Workout Gear

Shoes: A pair of comfortable sneakers will do. In a pinch, you can also do this workout barefoot on a non-slippery surface.

Timer: You can use a stopwatch, the timer on your phone, or a clock with a secondhand to time yourself.

Clothes: Keep your clothes loose and breathable.

Space: Any seven-foot by three-foot area will work.

Get a Boost With Workout Music

Creating a workout playlist of high-energy tunes you love will not make your workout feel easier, but it may cause you to exercise harder without even realizing it. Best of all, you need only three or four great tunes to get you through this workout. If you are willing to try something a bit different, make your own music as you exercise. Sing, hum, clap your hands, whatever you can do to jam along to your playlist. It may give you an extra boost to finish strong.

How to Progress

This workout can be adapted to your changing fitness level.

Getting Stronger

The best part of the nine-minute strength training workout is that as you improve, you don’t need to start a whole new exercise routine to keep challenging yourself. You will, however, have to add more time to your workout to keep building your strength and cardiovascular health.

The Intermediate and Advanced Workout

Once the 9-Minute Strength Training Workout starts to feel a little bit easy, start to increase the amount of time you do each exercise. Keep resting one minute between each set and you can tack on a 20-30 minute cardio warm-up as well.

Why Strength Training Works

There’s a science behind this exercise routine.  

Understanding H.I.I.T.

This workout combines interval training, which has been scientifically proven to be most efficient in improving your health, with weight-bearing exercises to strengthen your muscles. The result? A full-body workout that will strengthen your heart, lungs and muscles without a trip to the gym or a single piece of equipment. It’s based on the principles of high-intensity interval training — known as H.I.I.T. — which uses short bursts of strenuous exercise to make a big impact on the body. If moderate exercise — like a 20-minute jog — is good for your heart, lungs and metabolism, H.I.I.T. packs the benefits of that workout and more into a few minutes. It may sound too good to be true, but learning this exercise technique and adapting it to your life can mean saving hours at the gym.

The Benefits of Body Weight Exercises

The body is by far the most portable gym known to humankind, and although technology has evolved tremendously over the past 200 years, the design of the human body has been the same for thousands of years. You don’t need any fancy equipment to get fit. The benefits of body weight training are obvious: These exercises can be done anywhere, anytime, and for free.

However, there is an added benefit to training with just your body weight. Learning to tap into your body’s potential can help you master your own body, as our muscles control every movement we make from the tip of our toes to the top of our heads. We don’t walk around carrying barbells, but we do need to be able to support our own body throughout every movement we make. Training the body to better support its own weight can reduce injury risk and help us remain flexible as we age.

More on Interval Training

No More Excuses

Have concerns about strength training? We’ll eliminate them.

I don’t want big muscles. You see the word strength and instantly think of big, bulky muscles. This workout will build functional strength through natural body movements you perform everyday without thinking about it. They will leave you feeling strong and toned, but not looking like a bodybuilder.

I’m too [insert your excuse here] to strength train. These exercises are suitable for all ages and abilities, from kids to grandparents. Exercise is medicine and strength training is a very healthy part of a prescription for any body – it makes you stronger, faster, more flexible and it can be helpful with injuries, arthritis, osteoporosis and much more.

Should I talk to my doctor? Most people don’t need to. Almost anyone can do these exercises. But if you’re over 40 and if you’ve been inactive for a while it’s probably a good idea to check with your doctor before jumping head-first into a strength program. This is particularly true when talking about H.I.I.T.

I’m just too busy to work out. That can’t really be true. Just 10 minutes of exercise per day can help people of all ages and fitness abilities improve strength, fitness and cellular metabolism. You can perform this workout in a conference room at work, in your bathroom before you shower or in your living room as you watch TV.

Sound Like a Pro

Here are some commonly-heard fitness terms.

Functional strength Exercises designed to strengthen multiple muscle groups simultaneously. Instead of a single muscle exercise, such as a bicep curl, functional strength exercises, such as a push-up, strengthen all of the muscles in the shoulder simultaneously. When you move normally, muscles work together, so it just makes more logical sense to exercise them together as well.

High Intensity Interval Training (H.I.I.T.) An exercise method that includes a series of short bursts of intense exercise. Increasingly, the benefits of H.I.I.T. are being recognized as equal to or sometimes even more effective than longer bouts of exercise.

Isokinetic strengthening Muscle strengthening exercises that involve muscle lengthening and shortening, such as lunges and squats.

Isometric strengthening Muscle strengthening exercises in which the muscle length does not change, such as a plank.

​Plyometric strengthening This is the most effective means of muscle strengthening. It involves rapid muscle elongation and contraction cycles, such as adding a jump to a squat to make it into a plyometric jump squat.

Resistance training by the numbers

How much weight, how many reps and sets, and how often? Here’s what new guidelines suggest.

Old-fashioned resistance training — lifting heavy weights multiple times — is the best way for men to slow and even reverse age-related muscle loss, known as sarcopenia. It can also increase your strength, protect against falls, and help you live a more independent life.

Resistance training (also known as strength training) consists of doing upper- and lower-body exercises using free weights (like dumbbells, kettlebells, or barbells), weight machines, resistance bands, or just your own body weight.

The constant challenge with resistance training is finding the Goldilocks zone between doing too little and too much.

“The goal is to stress your muscles enough to see and feel a difference, but not overdo it, where you risk injury,” says Keelin Godsey, a physical therapist with Harvard-affiliated Spaulding Rehabilitation Network. “You also want to train with a goal of continuous improvement, not plateau.”

How do you locate that happy medium? It comes down to five categories: type, weight, reps, sets, and frequency.

Give workouts a lift

There are many theories about the ideal approach to resistance training. Guidelines published in the August 2019 issue of The Journal of Strength and Conditioning Research offer some strong evidence-based advice. Researchers reviewed years of exercise data and determined that the following criteria for the five categories are ideal for older adults.

Type. The guidelines suggest one to two multi-joint exercises per major muscle group. There are six main muscle groups: chest, back, arms, shoulders, legs, and calves. So this means six to 12 exercises per workout.

As its name implies, multi-joint exercises are movements that engage more than one joint at a time — for example, elbow and shoulder, or knee and ankle. This is different from single-joint exercises that focus on isolated muscles, like a biceps curl.

“There’s nothing wrong with single-joint exercises, and they’re often the ones people are most familiar with. But with multi-joint exercises, you can train with heavier weights, which helps to increase muscle mass faster,” says Godsey.

Weight. Older adults should aim to exercise with weight at 70% to 85% of their maximum one rep. Maximum one rep is the amount of weight you can lift just once. “You can still receive benefits from lifting lighter weight and less resistance, but the 70%-to-85% range is better,” says Godsey.

However, determining a maximum one rep can be difficult for many older adults, as they can hurt themselves if they try lifting too heavy a weight without proper training and support. A simpler, safer approach is to use enough weight or resistance so you can perform 10 reps with good form. “The last two should be tough to complete, and you should have no more than one or two extra reps in reserve,” says Godsey.

You can adjust the weight of your dumbbells or kettlebells as needed to find this sweet spot. For resistance bands, you need to change the tautness to make it more or less difficult to move. For body-weight movements, like a push-up, use the same approach: Decrease the resistance if it’s too tough — for instance, by doing the push-up from your knees or against a counter. To increase the resistance, elevate your feet, or shift your hands inward from beneath your shoulders.

Reps. The guideline found that anywhere from six to 12 reps per exercise were beneficial. Godsey suggests beginning with 10 reps at light to medium resistance. “This is about in the middle of this range and is an easy number to remember,” he says. “But as you progress, you should aim for six to eight reps with increased weight or resistance.”

Sets. The guidelines recommend two to three sets per exercise. Godsey suggests beginning with two sets at first. “Always rest in between for anywhere from 30 seconds to two minutes, if needed, to help you recover,” he says.

Frequency. More is not always better when it comes to resistance training. Two or three workouts per week produces the most muscle size and strength compared with fewer or more sessions. “Begin with twice a week, spread out by a few days, and then add another workout as you progress,” says Godsey.

Keep in mind that it can take time to see increased muscle mass and feel stronger. “Consistency is essential, but if you don’t notice changes after about eight weeks, you are not training hard enough and need to mix up your routine by increasing your weight or sets or the number of exercises,” says Godsey.

Image: © LattaPictures/Getty Images

Strength training with weights – blog “I-fitness”

Weight training is very useful. The results of the research have revealed that the full benefits and effectiveness of strength training can be felt by doing it just a couple of times a week, setting the duration of classes to 15 to 20 minutes.

Resistance strength training is the most beneficial. If you want to lose weight, make the body more prominent or, on the contrary, increase muscle mass, you should give preference to strength training. Resistance training will help make age-related changes in the body less noticeable, and the figure is perfectly proportional. In the process of such activities, health is strengthened, mood and good spirits are increased. Whatever goal you set for yourself, strength training will definitely help you achieve it. It is only necessary to correctly calculate the load: the optimal number of approaches for a particular case, weight, time to rest. Of course, this may seem unrealistic, but strength training really gives fantastic results. Amazing results can be achieved by following the clear instructions of a professional personal trainer and performing the exercises of your personal program, which is developed based on your goals.

In the event that it is not yet possible to pay for the services of a personal trainer, and the selected training plan is full of complex specialized terminology, this article is the perfect option for you! We will explain in a simple, understandable language for an ordinary person the reasons why strength training should become a mandatory part of the training, regardless of the age and gender of the trainee. In addition, the article will give a detailed description of the principles that are the basis for resistance training.

Benefits of strength training

Weight training is healthy. In the process of strength training, the musculoskeletal system is involved. Such activities help reduce pain in the back and lower back, effectively fight diseases of the entire musculoskeletal system.

Today it has become very fashionable to lead a healthy lifestyle. From the pages of Internet spaces, the TV screen actively promotes the basic postulates of what needs to be done to be healthy. Among the main principles are proper nutrition, healthy sleep, giving up bad habits and sports. If everything is more or less clear with nutrition, sleep and habits, then the question of sports exercises is difficult. What kind of sport is the most useful? How many people – so many opinions. Someone recommends fitness and dancing, others prefer bodybuilding and wrestling, others opt for yoga. Undoubtedly, any physical activity is already a great contribution to maintaining vitality and good shape. But it will be ideal if your training program combines elements collected from a variety of sports. Such activities will help develop your body harmoniously. In modern conditions, two methods of training are most popular and in demand:

– cardio workouts that help strengthen the cardiovascular and respiratory systems;

– strength training.

Studies have shown that the effectiveness of these two types of training is approximately the same, but at the same time, resistance training affects the body much deeper (of course, when the exercises are done correctly).

Health

Scientists, after a series of observations, concluded that strength training has an amazing positive effect on the entire body. Regular exercise helps speed up metabolism, restore the normal metabolic process, normalize blood pressure, normalize the balance of glucose and insulin in the blood, and get rid of excess body fat. Thus, strength training is an excellent method for preventing diseases such as diabetes, strokes and heart attacks, and cancer. Doing just twice a week for 15-20 minutes, you will significantly extend your healthy, fulfilling life.

Resistance training is very suitable for women. By vigorously exercising 2-3 times a week, very soon you will feel how much less sensitive the symptoms of PMS have become. Strength training has a beneficial effect on the female body, reduces the risk of breast cancer.

Strength

Resistance training has an unparalleled effect on the muscles. They become stronger, embossed, powerful. As a result, the daily performance and endurance of the body increase several times. Ordinary daily activities, from which you are constantly tired, will very soon seem much easier to you. Now carrying weights, climbing steep stairs will not cause difficulties.

Flexibility

If you exercise responsibly and work your muscles carefully, strength training will increase your body’s flexibility. Flexible people are much less likely to experience back pain and muscle strain.

Potential for Injury

If your muscles are strong and your ligaments well trained, you are much less likely to overstress and injure them. In the process of training, dense and powerful muscles are formed in the knees and back, which reduces the risk of injury to these areas.

Body Composition

With quality strength exercises, an increased metabolic rate will be a pleasant addition. Calories will be burned faster even when the body is at rest. Consequently, excess body fat will also disappear faster. At the same time, weight indicators may not change, but impartial fat will gradually be replaced by strong, beautiful muscles. The most experienced and professional trainers advise strength training to anyone who wants to lose weight.

Posture

Your posture, whether standing or sitting, depends entirely on the condition of your shoulders, neck, hips, back and abs. If the muscles are strong, then it will be much easier for you to maintain a beautiful, straight body position in any situation. Regular strength training is an indispensable tool for developing a graceful, beautiful posture.

State of mind

If you train regularly, positive changes in your body will become noticeable very soon. Along with the improvement of the state of the body, the mood will certainly improve. In practice, it has been tested and proven that regular physical activity is one of the best methods of dealing with stress and depression. In addition, it improves the quality of sleep: the process of falling asleep will occur much faster, and the dream itself will become stronger and deeper.

Core Principles

To experience all the benefits of strength training and then gain the necessary knowledge to develop training programs on your own, you need to have a clear understanding of the basic principles of strength training. The information obtained will be a good help in the implementation of other types of training programs.

Right on target

Training exercises should be clearly focused on specific areas. For example, if your goal is beautiful and strong arms, then you should turn to exercises for pumping up muscle mass in your arms.

Max out

Training should be intense. There are several methods to increase the intensity of training. You can change:

— the number of workouts and the time allotted for them;

– the number of approaches;

– indicators of working weight;

– types of exercises.

If you alternate these changes, you can make the muscles grow and work at full strength.

Rest

In the case when the training program involves the allocation of a certain time for rest between exercises, it is simply necessary to make these pauses. If the goal of training is to increase the volume and endurance of muscle mass, rest between sets should be from 30 to 60 seconds. If you want to increase muscle strength, you need to rest for 2 to 4 minutes.

Remember that muscles need time to recover and grow after strenuous exercise. Therefore, it is necessary to take breaks between workouts. The best option is when it takes about 48 hours from one lesson to another.

If you want to get a lean, toned body and sculpted muscles without injury and exhaustion from overtraining, you must strictly follow safety precautions. You can avoid injury if you follow some simple rules.

Strength Training Safety

Make sure that the equipment is well fixed. If, for example, a pancake crashes on your leg during training, then this obviously will not bring a positive result, but it will undoubtedly add irritability.

Warm-up before training, cool down completely after.

Imagine that you are a graceful tiger or a beautiful panther, and with this feeling, stretch after strength training.

Wear light, natural clothing. The form, made of natural fabrics, allows the body to “breathe”, unlike synthetic suits.

Watch your breath: when the moment of the strongest tension in the exercise comes, you need to exhale. Breath holding is contraindicated!

Perform exercises with the correct amplitude. All movements should be smooth, no sharp jerks and throws are needed.

Strength training is one of the best ways to create the perfect figure for both men and women. The correct technique for performing strength exercises and the regularity of classes will help you acquire an attractive, sculpted body, a healthy nervous system and self-confidence!

Exercises with weights and resistance. | Outline of a lesson in physical education (grades 7, 8, 9):

Means and methods for developing maximum strength. Exercises with weights and resistance.

The means of developing strength are physical exercises with increased weight (resistance), which purposefully stimulate an increase in the degree of muscle tension. Such means are called power. They are conditionally divided into basic and additional.

Fixed assets:

1) Exercises with external resistance:

1. Exercises with weights (barbell, dumbbells, kettlebells, stuffed balls), including on simulators, which are convenient due to their versatility and selectivity. Their value lies in the fact that you can accurately dose the amount of burden in accordance with the individual capabilities of a person.
2. Exercises with the resistance of elastic objects (rubber shock absorbers, harnesses, various expanders, block devices, etc.). Their positive feature is the ability to load the muscles in almost the entire amplitude of the movement performed.
3. Exercises to overcome partner’s resistance. The value of these exercises is that, firstly, they can be performed with little or no additional equipment, and secondly, an element of competition between partners is introduced into the lesson, which forces the latter to show significant volitional efforts.
4. Exercises in overcoming the resistance of the external environment (running uphill, on sand, snow, water, against the wind, etc.). Their positive feature is the ability to develop strength in conditions that are as close as possible to specialized motor activity

Exercises with external resistance are one of the most effective means of developing strength. Properly selecting them and dosing the load, you can develop absolutely all muscle groups and individual muscles.

2) Exercises with overcoming the weight of one’s own body:

1. Gymnastic strength exercises: pull-ups, squats, flexion-extension of the arms in the lying position, raising the legs to the crossbar, etc.
2. Track and field jumping exercises: single and multiple jumps on one and two legs, jumps over barriers, jumps into the “depth” from an elevation, followed by pushing up, etc.
3. Exercises in overcoming obstacles: climbing a rope, climbing a fence or wall, etc.

Exercises with overcoming the weight of one’s own body are used in the training of people of different ages, gender, fitness and in all forms of training. They are effective in developing maximum strength in the initial stages of strength training. Specifically, jumping exercises are effective for developing explosive and speed strength.

3) Exercises in self-resistance (jerk-braking exercises) are exercises that are performed due to volitional efforts. Their essence lies in the simultaneous tension of the synergistic muscles and the antagonist muscles of a certain joint, i.e. the pulling force of the active muscle group is opposed by the tension of the antagonists (eg, stretching of the arms closed in a lock in front of the chest; mutual pressure of the palms, etc.). These exercises gained very wide popularity at the beginning of the 20th century under the name “volitional gymnastics”. Their positive feature is the ability to perform them without sports equipment.

They help increase muscle mass, improve intramuscular coordination, and are effective in health-improving activities.

Attention!

4) Exercises with combined weights are exercises with various combinations of all the above types of weights and resistances. They allow you to vary the training effects, thereby increasing the emotionality and effectiveness of classes.

With their help, it is possible to significantly improve the special strength training in certain motor actions.

For example, jumping with optimal weighting of the body with additional mass contributes to the effective development of explosive force in repulsion from the support.

1. Static exercises in isometric mode (isometric exercises):

In which muscle tension is created through volitional efforts using external objects in self-resistance.

Additional tools:

1. Exercises using the external environment (running and jumping on loose sand, running and jumping uphill, running against the wind, etc.)
2. Exercises using the resistance of elastic objects (expanders, rubber bands, elastic balls, etc.)
3. Exercises with the resistance of a partner

Methods of developing maximum strength MU)

When using this method exercises are performed with limit or near-limit weights. Main weight weights 1-3RM

With the best result in the bench press – 100 kg (at the moment), the application of the MMP may look like this: bench press 85 kg x2, 90 x 1, 95 x 1

Static exercises contribute less to muscle hypertrophy than dynamic ones.