STRENGTH TRAINING

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    Photo Credit: Nicolas Smith

Daily Workouts for Lean Athletes

By RealJock Staff

Those of you who have been on RealJock.com for awhile now know we are in the midst of building two in-depth 90-day workout plans—one for lean athletes, one for guys looking to increase muscle mass—in partnership with the owners of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. As we get closer to rolling the program out in its entirety, we thought you might enjoy taking a peek at what's coming by giving you some sample daily workouts over the next few weeks leading up to our launch.

Below you'll find a sample strength-training workout from the 90-day Lean Athlete workout series provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body. Polson was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America. We love Polson's workouts because they focus on core strength and full-body health, including the often-neglected coordination, balance and flexibility training.

Some Notes on the Program
The Lean Athlete workout series is set up as a circuit workout, in which you do a series of circuits of different exercises rather than doing multiple reps at a single machine.

Unless otherwise specified, Polson suggests using weights heavy enough so that you can just do the number of reps specified while maintaining proper form. An exception to this are the warm-up shoulder exercises, for which you should use light weights.

If you do not know what a specific exercise is or need more direction, simply click on the link to open the description of the exercise. And now, without further introduction, a sample day-in-the-life from the Lean Athlete 90-day workout series:

DAY 1 WORKOUT: STRENGTH TRAINING

Warm-up, Set One

  1. Cable Side Rotators: Do 15 reps with each arm
  2. Dumbbell Up Rotators: Do 15 reps
Warm-up, Set Two
  1. Cable Side Rotators: Do 15 reps with each arm
  2. Dumbbell Up Rotators: Do 15 reps
Sequence One, Set One
  1. Dumbbell Chop and Press: Do 12 reps
  2. Dumbbell Freestyle Swim Stroke: Do 20 strokes
  3. Squat Thrust: Do 12 reps
  4. Push-ups: Max out
  5. Baseball Balance Taps: Do 10 reps with each foot
  6. Full Situps: Do 20 reps
  7. Dumbbell Step-ups with Shoulder Press: Do 12 reps with each leg
Sequence One, Set Two
  1. Dumbbell Chop and Press: Do 12 reps
  2. Dumbbell Freestyle Swim Stroke: Do 20 strokes
  3. Squat Thrust: Do 12 reps
  4. Push-ups: Max out
  5. Baseball Balance Taps: Do 10 reps with each foot
  6. Full Situps: Do 20 reps
  7. Dumbbell Step-ups with Shoulder Press: Do 12 reps with each leg
Sequence Two, Set One
  1. Triceps Bench Dips: Do 20 reps
  2. Front Lunges with Shoelace Tap: Do 10 reps with each leg
  3. Stability Ball Dumbbell Press: Do 12 reps
  4. Stability Ball Dumbbell Skullcrushers: Do 12 reps
  5. Stability Ball Sit-ups: Center and Obliques: Do 20 reps of each
Sequence Two, Set Two
  1. Triceps Bench Dips: Do 20 reps
  2. Front Lunges with Shoelace Tap: Do 10 reps with each leg
  3. Stability Ball Dumbbell Press: Do 12 reps
  4. Stability Ball Dumbbell Skullcrushers: Do 12 reps
  5. Stability Ball Sit-ups: Center and Obliques: Do 20 reps of each
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.