STRENGTH / CARDIO TRAINING
The goal of this manual is to help you increase your upper body, lower body and your core strength, including abdominals and lower back. Strength and cardio training increases resting metabolism and bone density and can reduce symptoms of many chronic conditions including back pain, arthritis, obesity, heart disease and diabetes.
Why Squats?
The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together at once. Many of these muscles help power you through daily tasks such as walking, climbing sin and out of your truck, bending, or carrying heavy loads. They also help you perform athletic-related activities.
Squats can help boost your job performance, decrease your risk of injury, help lighten the load around your mid-section and keep you moving more easily throughout the day. But these are just a few of the benefits.
Weekly Training Plan
The six-week progressive strength training plan can be performed every-other day. A must is pre-stretching and cool down stretch. For professional drivers, sitting for long periods of time, this will prevent the tightening of your hamstrings and soreness. (you may do more sets and repetitions than what is outlined below, if you like). All exercises are illustrated at the end of this guide for reference.
At the end of each week, you can check your strength and reps compared to the previous week. Write this number down each week in your Log.
Week 1
- You will do your max number of squats x two sets/day with a 60 second rest period between. You may do alternative squats for both sets if needed this week. Such as balancing yourself by placing your hands on the top of your seats or your front bumper.
- Perform all plank exercises along with stretching once/day and hold each one for minimum of 15 seconds. At the end of week 1: Write down your numbers so you will be able to compare your strength to the next week.
Week 2
- You will do your max number of squats x three sets/day with a 60 second rest period between. If you need to, do the alternative squats.
- Perform all plank exercises twice/day and hold each one for minimum of 20 seconds. At the end of week 2: check your strength by comparing to the previous week.
Week 3
- You will do your max number of squats x three sets/day with a 60 second rest period between. If you need to, do the alternative squats.
- Perform all plank exercises twice/day and hold each one for minimum of 25 seconds. At the end of week 3: check your strength by comparing to the previous week.
Week 4
- You will do your max number of squats x four sets/day with a 60 second rest period between. If you need to, do the alternative squats.
- Perform all plank exercises twice/day and hold each one for minimum of 30 seconds. At the end of week 4: check your strength by comparing to the previous week.
Week 5
- You will do your max number of push-ups x five sets/day with a 60 second rest period between. If you need to, do the alternative squats.
- Perform all plank exercises twice/day and hold each one for minimum of 45 seconds. At the end of week 5: check your strength by comparing to the previous week.
Week 6
- It’s championship week finals. You have until Saturday at 5-PM EST to submit your final video with your max set. Winners a are based on number of reps.
Plank Exercises
In addition to practicing push-ups daily, you can do the following eight plank exercises to increase upper body, core abdominals and lower back strength.
- Front elbow plank (FEP) – Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by straightening body in straight line. Hold position.
- Front elbow plank with right arm elevated
- Front elbow plank with left arm elevated – Start in plank position (FEP) as above. Carefully shift your weight to your right forearm. Extend your left arm straight out in front of you. Hold while keeping your core tight. Slowly bring your arm back to starting position. Switch arms and repeat.
- Front elbow plank with right leg elevated
- Front elbow plank with left leg elevated – Start in plank position (FEP) as above with your forearms and toes on the floor. Slowly raise one leg 5-8 inches off the floor. Hold. Then slowly lower your leg to the floor. Switch legs and repeat.
- Left side plank
- Right side plank
If this is too hard, do the modified side plank (below) – knees touch the ground, but hips and upper body are elevated
Modified side plank
Lie on side on mat. Place forearm on mat under shoulder and perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips. Raise body upward by straightening waist so body is rigid. Hold position. Repeat with opposite side.
8.Top of push-up position (TOPP)
Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor. Press up into a push-up and hold. Your body should make a straight line from your heels to the top of your head. Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position, breathe normally.
Summary
Completing this 6-week strength training will help you on your way to a healthier you. But do not stop after 6 weeks. Make a commitment to work out regularly, eat better and take control of your health. You can count on Fit to Pass for support in maintaining your livelihood and getting home safely to your families.
Stretches
- Stretch & a Warm-up Lap – First, with your feet together, breathe in and raise your arms over your head slowly for a count of four. Slowly exhale for a count of four, lowering your arms to your side. Repeat five times.
- Stand with your feet shoulder-width apart, and your knees softly bent. Slowly bend at the waist and let your arms hang loosely toward the ground. Don’t worry about touching your toes, just let your body gently stretch using its own weight. NEVER BOUNCE. Breathe slowly and deeply for three breaths: ease into the stretch with each exhalation. Slowly straighten back up keeping your midsection tight and your back straight.
Repeat five times.
Examples
Modified Side Plank
Front Elbow Plank / Front Elbow Plank with Right Leg Elevated / Left Leg Elevated
Front Elbow Plank with Right Arm Elevated / Front Elbow Plank with Left Arm Elevated
Left Side Plank / Right Side Plank
Front Plank
Examples
Squats
