This is the solution: Dynamic Strength Training

Example:
Bench Press (using Universal Gym) VS. Push Ups (hands on basketballs)
Bench Press: major muscles involved - pectorals, deltoids, triceps
Push up: major muscles involved - pectorals, deltoids, triceps

PLUS: shoulder stabilizers, abdominal muscles, low back and hips

Example Program
One day of rest between each training session

Upper Body
Push Ups
- each hand on a basketball
- progression: elevate feet, lift one foot off floor

Tubing
- for shoulders and back muscles
- stand further away from tubing attachment or double the tubing

Push Up
- both hands on 1 ball
- progression: elevate feet

Lower Body
Lunge Walk
- 4 sets of 15 meters
- progression: hold paint cans, dumbbells (add weight)

Squat Jump
- progression: hold dumbbells, one leg jumps

Calf Raise
- on step in house
- progression: hold extra weight, one leg at a time

The Exercises:

Technique Considerations
Ensure that proper body alignment is maintained - no arching, no sagging
Tempo - emphasis on controlled movements
Quality - Not Quantity!

Tubing - for the back

• Use something stable to attach the tubing (ie. Door handle).
• Face the tubing, assume a good athletic body position (knees bent, abs tight).
• Hold each end of the tubing - medium resistance is required.
• Maintain a slight bend in the elbow throughout entire exercise.
• Movement: backward movement of arms, finish with palms facing the door, and hands at ear level.
• Trunk (mid section) must remain stable.

Surgical tubing can be purchased from most pharmacy's or medical supply companies for approximately $1 - $ 2 per foot. Six to eight feet is sufficient. Thicker tubing provides the most resistance.

Lunge Walk - for the legs

• Assume a stride positio
• Keep upper body upright - tighten abs and glutes
• Alternate legs for each stride
• Depth of each stride is 90 degree bend in the front leg

Squat Jump - for leg power Assume a 90 degree squat position.

• Jump as high as possible, land and achieve the squat position as quickly as possible.
• Repeat jumps with a quick tempo, but every jump must begin with a good squat position.