Show of Strength Training Page
Check out the following exercises and articles if you need some ideas and tips on how to train.
SOS beginner routine
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Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments: |
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Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: Do as many as possible each time you work out. Try to eek out one or two extra each time! |
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Pullups (assisted) 1) Position hands wider than shoulder width apart with overhand grip (palms facing forward). 2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent or stand on foot platform 3) Pull body up until bar is below chin level. 4) Return to start position. 6) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions. Trainer's comments: Work your way down to using your bodyweight. Do as many as possible each time you train! |
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Squat (smith) 1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2. Start position: Using the legs, press up and unhook bar from rack. Stand with feet slighter wider than hip width apart and directly under bar. Feet should be slightly turned out approximately 2 inches. Back should be straight in a neutral position. 3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly during movement. Be sure to “sit back” so that knees stay over the feet. 4. Once thighs are parallel to floor, return to start position. 5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Trainer's comments: |
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Barbell Bench Press 1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor. 2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor. 3) Start position: Lift bar off rack with bar directly over head. Lower bar to your mid chest area. Press bar up to starting position. Trainer's comments: As the contest gets closer work your way down to heavier weights with lower reps (3-5). Try a couple of max singles after a careful warm-up. Use a spotter! |
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Seated Cable Row (elbows out) 1) Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable). 2) Start position: Grasp bar with overhand grip (palms facing down), wider than shoulder width apart, and arms fully extended. Back should be straight in a neutral position. 3) Keep elbows high and facing way from body and pull bar towards chest. Squeeze shoulder blades together as bar touches chest. 4) Return to start position. 5) Remember to keep back straight throughout entire movement - forward flexion of low back may cause injury. Trainer's comments: Use the rope handle on this one! |
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Standing Military Press 1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position barbell to ear level with an overhand grip (palms facing forward). 3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. Trainer's comments: Work up to 65% of your bodyweight for max reps! |
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Cable Curl (one arm) 1) Stand approximately 2 feet away from cable pulley with feet shoulder width apart and knees slightly bent. 2) Start position: Grasp handle underhand grip (palm facing forward) allow arm to hang down at side. Elbow should be close to side. 3) Flex at the elbow and curl handle up to approximately shoulder level. Keep elbow close to side throughout movement. 4) Return to start position. Trainer's comments: Try seated like your rows. Use the rope handle again! |
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Farmers Walk 1. Start by holding onto any object that you desire. This could be dumbells, kettleballs, sandbags, blocks, etc. Be creative. 2. Hang onto the objects with one in each hand and walk the prescribed distance. 3. Repeat according to exercise program. Trainer's comments: Grab a heavy pair of DBs and head across the Wellness Center! |
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Diagonal Woodchops Starting Position: Start with your arms extended holding the cable handle down and to your left.. 1. Bring cable handle up and away in a wood chopping motion. 2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction. Trainer's comments: Prestend you are throwing the tire! |
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Stability Ball Crunch 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 5. Return to start position. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: |
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Vertical Hip Raise 1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down. 2. Start position: bring knees up with hip flexed at approximately 90°. 3. Keeping back firmly pressed against back support, slowly lower legs. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement. Trainer's comments: |
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Weighted Back Extension 1) Position body face down on apparatus placing hips and ankles on respective pads. 2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Place a weight plate behind neck and hold with your hands. 3) Start position: Back should be parallel to ground with knees slightly bent. 4) Lower body until legs and hip are approximately at 90¢X. 5) Return to start position. 6) To increase resistance, place arms behind head „³ arms extended overhead „³ holding weight plate or weighted object across chest. Trainer's comments: Hold the weight across your chest. |
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The follow split routine is for the more advanced trainee. This routine can be performed on a 3 day per week rotation. Check out this training tips article for more information and reminders to get the most out of your strength training.
SOS Split 1
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Full Squat (barbell) 1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4. Once thighs are parallel to floor, return to start position. 5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. 6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine. Trainer's comments: |
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Standing Machine Calf Raise 1) Step into provided shoulder pads. Adjust lever arm so that plates do not touch when lowering the weight. 2) Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward. 3) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes) 4) Lower heels and repeat. 5) Remember to keep knees slightly bent throughout movement to prevent any knee strain. Adjust weight load accordingly. Trainer's comments: |
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Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments: |
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Manual Glute-Ham Raise with Pushup 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. 3. Start position: Back should be parallel to ground with knees slightly bent. Explode up in a pushup and start the movement to the vertical position. 4. Raise your body using your hamstrings until your upper body is vertical. 5. Return to start position. Trainer's comments: |
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Cable Curl 1) Stand approximately 2 feet away from cable pulley with feet shoulder width apart and knees slightly bent. 2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: Try this exercise seated on the low row. Use rope handle. |
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Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: |
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Reverse Wood Chop with bands or cable 1. Start by standing parallel to the band or cable. 2. Hang onto the handle in front of your body. Keeping your arms semi straight rotate your body out and away from the band. 3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement. 4. Return to the starting point and repeat according to the required repetitions. 5. Repeat with the other side. Trainer's comments: |
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Farmers Walk 1. Start by holding onto any object that you desire. This could be dumbells, kettleballs, sandbags, blocks, etc. Be creative. 2. Hang onto the objects with one in each hand and walk the prescribed distance. 3. Repeat according to exercise program. Trainer's comments: Try to use your bodyweight in dumbells. |
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Bent Knee Barbell Goodmorning 1) Stand with feet shoulder width apart with knees slightly bent (at 20°). 2) Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position. 3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement. 4) Return to start position. 5) Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes. Trainer's comments: Keep eyes forward at all times. |
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SOS Split 2
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Barbell Bench Press 1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor. 2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor. 3) Start position: Lift bar off rack with bar directly over head. Lower bar to your mid chest area. Press bar up to starting position. Trainer's comments: As competiton gets closer, increase weight and reduce reps to 3-5. Test max single with spotter before competition. |
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Pullup 1) Position hands wider than shoulder width apart with overhand grip (palms facing forward). 2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent. 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Trainer's comments: Once per week practice a max number set. |
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Standing Military Press 1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position barbell to ear level with an overhand grip (palms facing forward). 3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. Trainer's comments: As competition nears, pratice max reps with contest weight. |
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Seated Cable Row (elbows out) 1) Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable). 2) Start position: Grasp bar with overhand grip (palms facing down), wider than shoulder width apart, and arms fully extended. Back should be straight in a neutral position. 3) Keep elbows high and facing way from body and pull bar towards chest. Squeeze shoulder blades together as bar touches chest. 4) Return to start position. 5) Remember to keep back straight throughout entire movement - forward flexion of low back may cause injury. Trainer's comments: |
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Lying Dumbbell Tricep Extension 1) Sit in upright position on a flat bench. Grasp DB’s rest it on corresponding thighs. 2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest. 3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward. 4) Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement. Trainer's comments: |
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Rollouts with Ab wheel 1. Start by sitting on your knees and placing your hands on the ab wheel. 2. Proceed to roll out with the ab wheel until your body is parallel with the floor. 3. Using your arms pull yourself back up to a semi-upright position. 4. Repeat for the suggested repetitions. Trainer's comments: |
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Hanging Hip Raise 1) Grab onto bar and hang from the bar with your arms straight. 2) Start position: bring knees up with hip flexed at approximately 90°. 3) Keeping back firmly pressed against back support, slowly lower legs. 4) Return to start position. 5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement. Trainer's comments: |
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There is a lot of endurance involved in the Show of Strength. Tabata Intervals are a form of high intensity cardio which are both challenging and effective. Read a little more about them here and try adding these in 2-3 times per week (but never before a strength workout).
SOS Tabata Drills
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Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: |
Front Squat to Push Press (barbell) 1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4. Once thighs are parallel to floor, explosively return to the upright position and immediately shoulder press the barbell overhead. 5. Return to the starting position and repeat. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Trainer's comments: Use half your competition weight. |
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments: |
Rowing 1. Start by placing feet on foot plates and grabbing rowing bar. 2. Explode with your legs and pull with your arms to an extended position. 3. Return to the starting position and repeat according to the program. Try to keep your back somewhat straight throughout movement and just use your legs and arm. Trainer's comments: Try to row your weight in watts for each 20 second work interval. |