By Paul Collins
content material: 3-stage dynamic dumbbell education method --
Dumbbell training --
level 1: energy --
degree 2: practical routines --
level three: strength --
Bonus kettlebell drills --
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Extra info for Dynamic dumbbell training : the ultimate guide to strength and power training with Australia's Body Coach
Level 3 (hard – long lever): Arms extended overhead holding single dumbbell. • Apply 3B’s Principle™ - Brace, Breath and Body Position. • Breathing out, contract the abdominal muscles and slowly contract and curl the stomach muscles up bringing the sternum towards the pelvis. • Breathe in and lower. • Maintain the head in its neutral position throughout to avoid neck tension. • Aim to curl and raise up for 2 seconds and lower for 2 seconds to complete one repetition. 2010 12:08 Uhr Seite 44 DYNAMIC DUMBBELL TRAINING Collins-Lateral Fly™ Start Raised Instruction • Lie on side with upper body supported by the elbow (90 degrees, directly below shoulder), forearm and clenched fist.
2010 12:08 Uhr Seite 34 DYNAMIC DUMBBELL TRAINING Strength Training is a key component for success in many sports and physical activities. In Stage 1, the objective is to develop a solid foundation of strength and strength endurance by focusing on enhancing one’s muscular framework through a progressive overload using dumbbells for all muscle groups. 3-Stage Dynamic Dumbbell Training System™ Stage 1: Strength Stage 2: Functional Stage 3: Power This chapter focuses on key exercises for improving muscular gains throughout the body.
55-60%). Remember, these tables only act as a guideline from which you can adapt your training model. The 8 Key Elements must also be taken into consideration as well as the specific Foundation Strength Training Zones as some exercises may be performed slower (time under tension) or faster than others. Dynamic Dumbbell Training Guidelines – A Few Rules! Prior to commencing any dumbbell or weights training program, there are a few guidelines you’ll need to adhere to: • Always gain approval to exercise by your doctor and physical therapist.
Dynamic dumbbell training : the ultimate guide to strength and power training with Australia's Body Coach by Paul Collins