GLOBAL BACK CARE

STRENGTH TRAINING DIARY

You're setting yourself up for musculo-skeletal dysfunction if you don't have a regular and systematic strength training program. As the muscles become weaker, their ability to hold the body in its correct alignment are greatly diminished.

If the Cochrane Collaboration had an opinion about what constitutes a good strength training program it would probably plump for one like this.

The Strength Training Diary is a companion volume to the Global Back Care ebooks.

What I’m about to give you is both a home and fitness-centre-based strength training program, accompanied by a strength training record sheet which will enable you to keep track of your progress.

The program is designed for regular folks who want to improve their strength, tone their muscles and stop themselves from losing muscle bulk. We need an appropriate amount of muscle bulk in order to keep some of our metabolic functions in good running order.

I’ve been strength training for over 40 years and go to the gym three times a week with my wife Christine. I was introduced to it by my PhysEd teacher and I’ve kept it up over the years.

I used to run a fitness centre and I encouraged members to use this program as part of an all-round fitness program that also included aerobic fitness and flexibility training components.

THE LACK OF STRENGTH EPIDEMIC

Millions of people all over the world are experiencing musculo-skeletal pain, many of them because their muscles are not strong enough to keep their bones in correct alignment and not strong enough to lift either themselves or the lightest objects without experiencing pain.

The number of people experiencing pain just sitting in a chair is legion.  One of the reasons is that day by day, week by week over the last 10 or more years they've been losing strength. And not many people got stronger in a chair.

These people are traipsing through surgeries, pharmacies and chiropractories searching for the magic cure. It's not there, it's at the gym!

I CAN GIVE YOU THE EXERCISES

BUT I CAN'T DO THEM FOR YOU

One of the solutions to the effects of a gradually declining level of strength is to take part in a regular and systematic strength training program that involves exercises that strengthen the major muscle groups of the body, in the shortest possible time. You don’t want to be spending hours hanging around gyms.

Ideally I suggest you do the program outlined with a mate. Christine and I do it together. It keeps us honest and focused on the job.

The Strength Training Diary will assist you to keep track of your strength training workouts.

I've recommended a series of exercises you can do to strengthen the major muscle groups of your body - and how to do them in a way that saves you time and speeds up the strengthening process.

THE DIARY

You'll be able to use the diary pages to record your scores on any of the exercises that I recommend or which you choose to do yourself. Often fitness centres have a variety of pieces of equipment, some slightly different from the pieces I’ve outlined in this book.

By recording the amount of weight and number of repetitions of each exercise, you will, over the weeks and months have visible evidence of your strength improvement.

THE SUPERSET ROUTINE

I've outlined a superset strength training routine which aims to build both strength and muscle bulk, without you having to hang around the gym for long periods of time.

These days the gyms of the world have qualified staff who can provide you with instruction about good technique. I advise you to ask your instructor(s) for help and guidance. It would be a pity to embark on a strength training program and then break down because of poor technique.

ARE THERE EXERCISES

I CAN DO AT HOME?

 Yep, there sure are. You don't need to go to a gym to keep yourself strong. Accordingly I've included a section of exercises you can do at home.

To make an immediate start on a scientific strength training program

Or, get Strength Train ing Diary plus all the Global Back Care ebooks for $29.95 US

 

Fix Wrist Pain

The species designed to draw water, chop wood and climb trees can no longer tap a keyboard of push a mouse without coming down with painful wrists.

Wrist pain is often diagnosed as an over-use injury. I suspect that much of it comes from under-use. People don't have a regular and systematic strength training program for their torso, shoulders, arms and wrists.

 

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Fix Hip Pain

There's an epidemic of knee pain caused by weak and tight muscles.

I'll show you exercises that are going to get your knees back in better alignment. When you do some of these exercises you won't believe how tight some of the muscles in your legs and backside have become - placing pressure on your knee joints.

I've got a new exercise for people who can't get their knees to touch together and an exercise designed to square your feet up.

Do that and you give you knees a better chance.

 

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Fix Knee pain

There's an epidemic of knee pain caused by weak and tight muscles.

We'll show you exercises that are going to get your knees back in better alignment. When you do these exercises you won't believe how tight some of the muscles in your legs and backside have become - placing pressure on your knee joints.

 

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Fix Achilles Tendon, Calf and Shin Pain

We outline the likely causes of your pain and provide you with exercises and strategies to restore poor function to good.

We stress the benefits that come with using a range of modalities - persistently - to fix your dysfunction.

You'll get exercises you won't have seen at other Achilles tendonitis sites.

These exercises are designed to square you up. When your body is in better alignment you'll take some of the pressure off your feet and lower legs.

 

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Strength Training Diary

Show me a body in pain and I'll show you a body that needs a good, all round strength training program.

In the Strength Training Diary I show you the strength training system I use myself. It contains exercises you can do at home and exercises you can do at the gym.

It's got a record card that you can use to chart your progress

 

So Here's What You Get for a Total of $29.95 US

Order all 8 eBooks for only $29.95 US.

Want more information. Using the contact form to send me an email.

Regards and best wishes

John Miller