Get Strong With Pendulum Strength Training Equipment
Training with Pendulum Equipment will Get you Strong. Dressing in Pendulum gear helps.
Trying to administer a three day per week percentage based bench press program around a student-athletes schedule is daunting. During the academic year, for a variety of reasons, the school week may only be four days or less. There is Labor Day, teachers workshops, Columbus Day, Veterans Day, Thanksgiving vacation, the winter holidays, spring break, in Northern America winter snow days, all of which may disrupt a lifting schedule. Athletes also have competition, midterms, finals, religious concerns, special school events and there is often late travel during the competitive season that causes limited rest for the participant and all alter the best-laid plans.
A Bench Press Program that always works regardless of schedule:
Day #1 - Bench Press - 3 sets of 5 reps
Warm up any way you choose, but once you have selected your warm up method the method should never vary. When you can accomplish 3 sets of 5 repetitions add 10 pounds the next Day #1 workout, also add 10 pounds to your warm up weights.
Every Day #1 you must total 15 repetitions. If you achieve 5, 3, 2 repetitions in your sets this means you are down 6 reps from your 15 rep total of 3 sets of 5 repetitions. Continue performing additional sets making up the 6 missed reps.
Day #2 - Bench Press 4 Sets, your goal is 40 reps in 4 sets
Warm up any way you choose, but once you have selected your warm up method the method should never vary.
When you begin this program start the first workout with a weight you can do 15 reps with the greatest effort. Your goal is ultimately to get a total of 40 reps in 4 sets with the chosen weight. When you accomplish this add 10 pounds the next training session.
Every Day #2 you must total 40 repetitions. If you achieve 15, 8, 6, 5 repetitions in your 4 sets this means you are down 6 reps from your 40 rep goal total. Continue performing additional sets making up the 6 missed reps. When you can accomplish 40 reps in 4 sets add 10 pounds.
Day #3 - Bench Press 4 Sets with the Day #2 weight
Warm up exactly how you did on Day #2. Do 4 sets of maximum repetitions with the Day #2 weight. When the 4th set is finished regardless of the total number of repetitions accomplished the Day #3 bench press is completed.
This same program can be used in-season with this adjustment:
Day # 1 - 3 sets of 6 reps for a total of 18 reps
Day #2 - Bench Press 4 Sets, with the goal of 40 reps in 4 sets, always making up the reps that were not accomplished in 4 tries.
Day # 3 - You will only bench press 2 days per week and resume the three day per week program when the season is over.
If you have a short week out of season and can only fit in two days of training choose Day #1 and Day #2.
If you can only fit in one day of training, in or out of season, choose Day #2.
A simple program that will always Get you Strong. The only catch is that it does require EFFORT!
The National Institute for Fitness adds Pendulum
Pendulum Seated Squat, HipPress and Squat Pro
Liberty Christian High School is located in Argyle, Texas about 40 miles northwest of Dallas. The team at Rogers Athletic helped design their Pendulum weight room.
Hip Presses and Squat Pro's are an important part of the Liberty strength program.
A great weight room to train in and Get Strong.
The Pendulum Rack System is installed at Homer High School in south central Michigan. The future is bright as Pit Shark Belt Squats, Assisted Resisisted Chin Dips, Weight Stacks, Glute Hams, Rope Pulls, Bridging between racks, Spotter platforms, Technique trays, Core developers, Incline Arms, Band attachments and an assortment of other items all can be added to the power racks if desired.
They are Getting Strong in Homer.
Lebanon, New Hampshire is located along the Connecticut River Valley about 8 miles south of Dartmouth College and 2 hours north of Boston. Strength aficionados know that the area has a long time history of Strongman, Powerlifting, Olympic Lifting, and Throwing Meets. Thor's Stone Athletic Club recently held an Invitational and Bob Ortrando showed up.
Bob is the longtime Director of Strength and Conditioning at the University of Massachusetts. Much has been written about the benefits of strength training as we age. Ortrando is a living example of how a well-organized life long program can keep a person strong and powerful long into the later decades of life.
Bob was a 1984 Olympic trials qualifier in the shot put, and holds the world indoor record in the masters 45-49 age group. He ranked No.1 in the world in the shot put Master's Ranking in 2002 and captured the national title at the 1998 and 2000 USA National Masters for the 40-45 age group, now 10 years later he is at it again. On October 5th in Lebanon, NH competing in the 55-60 age group Bob threw the 4th longest throw in the USA and the 8th longest in the World.
Bob Ortrando knows how to Get Strong and Stay Strong.