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 | Legs (below) | Shoulders | Arms
5. A Program to get you Started

1. Legs:
3. 1. Squat:
4. -if you are not doing this exercise, you are not working out
5. -this is one of the most important exercises to do

1. 2. Straight Leged Dead-lifts:
2. -keep your back straight
3. -start with light weights

1. 3. Calve Ups:
2. -do this exercise seated and standing up

1. 4. Lunge:
2. -be sure to alternate between dumbells, and the barbell

1. 5. Leg Curl:

• 6. Leg Extension:

• 7. Power Kleins:
• -get the trainer at your gym to supervise you when you first start doing this exercise
• Exercise 7.0(front view) - 7.1(side view)

1. 8. Leg Press:
2. -similar to the squat except here you can really pack on alot more weight

9. Snatch:
-here Ray performs a snatch as well as a snatch and squat(9.2)
Exercise 9.0 - 9.1 - 9.2