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 | Shoulders (below) | Arms

  1. Shoulders:
  3. 1. Military Press:
  4. -using the barbell, in a seated position, you lower the bar in front of your face to your neck and then push it up over your head
  5. -you can use dumbells too

 
  1. 2. Behind the Neck Press:
  2. -same as Military Press except you lower the bar behind your neck
  3. -you can use dumbells too

 
  1. 3. Arnold Press:
  2. -simply do a shoulder press with the dumbells except start each rep with the dumbells together infront of your chest
  1. 4. Shrugs:
  2. -you can use dumbells, or the barbell
  1. 5. Laterall Raises:
  2. -go for good form here
  3. -do not swing the weights
  • 6. Raise in Front:
  • -same as #5: do not swing the weights
  • 7. High Pulls:
  • -this can help your power klein
  • -this also works your back
  1. 8. Box Press:
  2. -also called the Zobl Press
  3. -do not fully extend your elbows above your head
  4. -your shoulders should be on fire when you are done your set