Weight Training:

  1. As previously mentioned, all serious athletes should be spending some time in the weight room. Here is a list of some exercises that you might want to include in your weight routine. We will not give a detailed explanation of how to do the exercise. The video should show you how to do it. If you need more information, just send us an email or talk to the trainer at the gym. The exercises are grouped by the body part that the exercise works. We will also give you a basic program so you can get started off on the right foot.
  3. Chest | Back (below) | Legs | Shoulders | Arms

  1. Back:
  3. 1. Wide Grip Chin Up:
  4. -if you have trouble with this, just bring your hands closer together

 
  1. 2. Dumbell Row:
  2. -just be sure to keep your back straight
  3. -you can use the cables for this one too (seated row)

 
  1. 3. Close Grip Pull Down:
  2. -this is the ultimate lat exercise
  1. 4. Back Hyper-Extensions:
  2. -this is great for your lower back
  1. 5. Behind the Neck Pull Down:
  2. -similar to the wide grip chin ups except the bar will touch behind your neck
  • 6. Behind the Neck Pull Down:
  • -similar to the wide grip chin ups except the bar will touch behind your neck
  • 7. T-Bar:
  • -be sure to keep your back paralell to the floor
  1. 8. Reverse flyes:
  2. -use a light weight and really squeeze your shoulder blades together
  1. 9. Dead-lifts:
  2. -just make sure to keep your back straight