Gym Training

NTU MEN’S SOCCER – 2006

GUIDELINES FOR STRENGTH TRAINING 

 Avoid any form of endurance activities 12 hrs prior to and 24 hrs following the strength training session
 Always wear T-shirt with sleeves and sports shoes during the session. Do not wear loose clothing. A hand towel is a must.
 If you are not feeling like, avoid doing the strength training that day. Don’t force yourself into the activity.
 If you have any kind of joint pain, back pain, muscle soreness, muscular aches and pains, headache, flu like symptoms, fever, chest infection etc., avoid doing the strength training and seek advice before doing strength exercises.

Activities prior to strength training-
 Empty your bladder
 Warm-up adequately – 5-7 min jogging; light stretching
 Decide in advance the exercises you want to do for the day and their sequence. This will help you to plan the circuit optimally. Plan the schedule that provides you the time needed for warm-up and warm-down. Do not rush to leave after you are through with the circuit
 Select the resistance that allows you do 12-15 repetitions comfortably
 Record your activity in a diary – the circuit; the stations worked on; number of reps and number of sets performed
 Do not rush into completing the exercise
 Ensure stability of body position before beginning the exercise
 Keep your water bottle filled up

During strength training exercises
o Control your breath while doing the exercise
o Take short breaks between two exercises
o Take sips of water
o Deep breathing
o Stretching
o Mop your palms to keep them dry; also mop the handles of the equipment to prevent slipping
o Target two sets of the circuit for the first 2 weeks. Thereafter increase the number of repetitions to 20 keeping the resistance same for the next two weeks.
o Listen to your body
o Do not overdo

Suggested sequence of stations for the circuit-
1. Quadriceps
2. Latissimus Dorsi (Lats)
3. Hamstrings
4. Shoulders
5. Lower back
6. Neck
7. Abdominals
8. Calf
9. Hip-flexor
10. Any additional exercise that you wish to do (eg. Biceps, triceps etc.)