Bill Starr | strength training for sport

Barbell Curls 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Barbell Curls 5 sets and 3/3/3/2/1 reps

Barbell Curls 5 sets and 3/3/3/2/1 reps

Muscle Group: Biceps Brachii

Step 1: Starting from the same initial position for standard bicep curl, hold the bar with both arms extended downward, gripping the bar with your palms facing up.

Step 2: Lift the bar, but instead of keeping both elbows locked to your side and lifting in an arc, allow both elbows to move backward in order to "drag" the bar in a straight line directly up the front of your body.

Push-Downs 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Push-Downs 5 sets and 3/3/3/2/1 reps

Push-Downs 5 sets and 3/3/3/2/1 reps

Muscle: Triceps Brachii

Step 1: Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly.

Step 2: Keep your elbows locked in close body and your wrists straight. Keep your WHOLE body steady, push the bar as far as possible towards your legs locking your and feeling the triceps full contract.

Step 3: Keep the upper arms close to the body. Return to the starting position using the same motion Never move your elbows or torso! Stay standing straight

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Muscle: Deltoids

Step 1: Position yourself on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them just outside of each shoulder with your thumbs pointing in toward each other.

Step 2: Simply press the dumbbells up over your head and return to the start position just outside your shoulders.

Back Extensions 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Back Extensions 5 sets and 3/3/3/2/1 reps

Back Extensions 5 sets and 3/3/3/2/1 reps

Muscle: Lower Back

Step 1: Position yourself into a back-extension station by placing your feet under the leg brace anchor so that it is hooked there.

Step 2: With your upper thighs resting the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.

Step 3: Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Muscle: Triceps Brachii

Step 1: Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip.

Step 2: Focus on keeping about an 6-8 inch width in your grip Lift the barbell off of the rack and lower it to about 3 inches above your chest and then bar back to the start position.

Step 3: Make sure to focus on keeping your elbows in towards your body throughout the full range of the movement.

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Muscle: Triceps Brachii

Step 1: Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip.

Step 2: Focus on keeping about an 6-8 inch width in your grip Lift the barbell off of the rack and lower it to about 3 inches above your chest and then bar back to the start position.

Step 3: Make sure to focus on keeping your elbows in towards your body throughout the full range of the movement.

Curls 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Curls 5 sets and 3/3/3/2/1 reps

Curls 5 sets and 3/3/3/2/1 reps

Muscle: Biceps Brachii

Step 1: Stand with feet about hip-width apart, abs engaged as you hold medium heavy dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.

Step 2: Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on