Plan of Action
Carlson emphasizes the importance of training through the competitive season in order to reap the benefits. He suggests a 25-minute session one time a week with about 14 days off before important performances. Instead of being concerned about sets and reps, set the machines to an approximate weight and do five to 25 repetitions. You'll know when you should stop when you have muscle failure, which means you are so fatigued that you can't possibly lift the weight another rep. Ideally, Carlson recommends doing between 8 to 15 reps. If you reach 15 and you're not fatigued, increase the weight the following session.
Next time you head to the gym, consider the following exercises and the muscles they work. In conjunction with a core program, this regimen will help to strengthen all the major muscle groups.
Lower Body Machines:
- Leg Press — quadriceps, gluteus maximus, hamstrings, calves
- Seated Hip Adduction — hip adductors
- Seated Hip Abduction — hip abductors
- Bicep curl — biceps
- Squats — glutes and quadriceps
- Calf Raises — calves
- Hamstring Curl — hamstrings
- Leg Extension — quadriceps
Upper Body Machines:
- Shoulder Press — deltoid, trapezius, triceps
- Lateral Pull Down — upper back
- Bench Press — pectorals
- Shoulder Shrug — trapezius
- Back extension — low back muscles
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