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Weight Training with Dumbbells
This is an example dumbbell weight training program to develop an
athlete's general strength.
Before You Start
Prior to starting any training, it is recommended you have a
medical examination to ensure it is safe for you to do so. Any application of
this training program is at the athlete's own discretion and risk.
Exercises
The following are examples of exercises you could use to make up your program. Select the link for an explanation of the exercise:
How many
To conduct this program you will need to determine your 14
to 20RM, 11 to 14RM, 6 to 11RM and 3 to 6RM. The amount of weight to be used
for each exercise is based on a percentage of the maximum amount of weight that
can be lifted one time for that exercise, generally referred to as one
repetition maximum (1RM). Where appropriate determine your 1RM for each exercise and then calculate the required
weight as follows:
- 14 to 20RM = 60% of 1RM
- 11 to 14RM = 70% of 1RM
- 6 to 11RM = 80% of 1RM
- 3 to 6RM = 90% of 1RM
A Thirty Week Program
General notes:
- Perform all sets on an exercise and then move to the next
exercise
- Perform all sets until fatigue prohibits the completion of an
additional repetition
- For each exercise monitor the average number of repetitions/set
and if the range is exceeded then adjust the weights accordingly at the next
session
- Allow 1 to 2 minutes recovery between each set and each exercise
- With each exercise use a 2/3 cadence, that is, a count of two
to move to the exercise end position and a count of 3 to return to the exercise
start position
- For weeks 18 to 30 repeat weeks 5 to 17
| Week |
Sessions/Week |
Sets/Session |
Repetitions/Set |
| 1-3 |
3 |
3 |
14 to 20RM |
| 4 |
2 |
3 |
11 to 14RM |
| 5-7 |
3 |
3 |
11 to 14RM |
| 8 |
1 |
2 |
6 to 11RM |
| 9-11 |
3 |
2 |
6 to 11RM |
| 12 |
1 |
2 |
3 to 6RM |
| 13-15 |
3 |
1 |
3 to 6RM |
| 16 |
1 |
1 |
6 to 11RM |
| 17 |
Rest |
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Dumbbell Routines and Exercises E-book
This E-book contains dumbbell exercises and lifting routines which will help you gain more muscle, lose weight or just get yourself in better physical shape.
Dumbbell exercises force each arm to work on their own. When you use barbells, it is easy for the stronger arm to dominate and help the weaker arm complete the lift. Over time this can lead to a muscle imbalance - dumbbells will help you develop symmetry.
Select this link for more information on "Dumbbell Routines and Exercises". |
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
Associated Books
The following books provide more information related to this topic:
- Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
- Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
- Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
- Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
- Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
- Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
- Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
- Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
- Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
- Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
- The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
- Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
- Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
- Sport and PE, K Wesson et al., ISBN 0 340 683821
- PE for you, J. Honeybourne, ISBN 0 7487 3277 2
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