Tom Kelso - The Strength Training Workout Encyclopedia

Tom Kelso

2009 Healthy Learning. All rights reserved. Printed in the United States.

No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior permission of Healthy Learning. Throughout this book, the masculine shall be deemed to include the feminine and vice versa.

ISBN: 978-1-60679-035-9
Library of Congress Control Number: 2008942480
Book layout: Deborah Oldenburg
Cover design: Deborah Oldenburg
Cover photos: 2008 Juptier Images Corporation

Healthy Learning

P.O. Box 1828
Monterey, CA 93942
www.healthylearning.com

I dedicate this project to all my former athletes, friends, coworkers, and others who came to me countless times over the years with this question: Coach Kelso, can you give me a workout? Well, here it is!

Why You Need This Book/ CD-ROM Package I cant count the number of times the following scenario has played out between me and others, especially former athletes Ive worked with: Hey, Coach Kelso, can you give me a workout? Sure, no problem. I can give you a workout. I could also give the governor, your parents, and even a famous pop singer a workout, but I need more details. Umm, what? You cant just give me an old workout you have on file? I just want to tone up. No more heavy weights. You know, give me a low-weight, high-rep workout. Okay, we can do the high-rep thing, but I need to know more. How many days per week are you looking at? What body-part format do you want over those days? How much time will you have for each session? Where are you going to train, and what equipment is available there? All free weights? All machines or a mixture of both? The high repsagain, we can do that, but do you want one, two, or three, or a combination of one, two, and three sets per exercise? Are there any exercises you totally detest and want to avoid like the flu? Likewise, are there any exercises you definitely want to include? Think about it: no longer are you forced to do what we made you do. You have the freedom to do what you want to do! But whatever you choose, it must be a sensible plan that is performed consistently.

The athletes are usually stunned when I mention all of these details, since they had expected me to simply whip out an instant toning workout sheet from my files. Initially not aware of the thought that needs to go into producing a sound workout plan, now they are conscious, especially of the fact that a sturdy plan can be established in a number of ways.

With that common scenario in mind, everyone who resistance trains needs a solid plan to make their efforts worthwhile. Whether the goal is to get stronger, build muscle, tone and shape the body, improve athletic performance potential, protect against injury, or improve overall fitness and wellbeing, having proper guidelines is essential. The accompanying CD-ROM contains over 2,500 workout sheets for the avid trainer, strength coach, personal trainer, or anyone needing specific workout guidelines. By following a simple step-by-step procedure, the road maps the trainer/coach is looking for can be obtained. The following options are included in the 2,500-plus workouts:

912 total body workouts

636 regular workouts

158 special workouts

118 miscellaneous workouts

605 upper body workouts

324 regular workouts

158 special workouts

123 miscellaneous workouts

987 lower body workouts

672 regular workouts

158 special workouts

157 miscellaneous workouts

Regular workouts use conventional set/rep schemes and various order-of-exercise formats. The workout is simply completed by doing a set, resting, then doing the next set or exercise until the workout is completed. Some timed-circuit workouts are also included.

Special workouts utilize different workout variables to enhance intensity, such as minimal rest time between sets and exercises, unconventional rep performance protocols, odd rep ranges/combinations of rep ranges, and/or several order of exercise formats. The special workouts on the accompanying CD-ROM include the following:

Miscellaneous workouts are those designed for special situations, such as training at home, on the road/vacation, while injured, with odd objects, with dumbbells only, or on commercially-marketed devices. In addition, a number of bonus workouts have been added to this collection for even more variety. The miscellaneous workouts on the accompanying CD-ROM include:

Bowflex machine

All dumbbell

Hotel multi-station gym plus cardio

Injury restriction

Kettlebells