PunCHIng AB rotAtIon

SPORT
LO WER BODY
UPPER BODY
CO RE
POWER MANUAL
Keiser Infinity Series Training Foundations
POWER MANUAL
A culmination of research and professional training input is how the
Power Manual was created. Since Keiser’s inception, we’ve been a
company with feet forward toward improving performance equipment
while providing training and education. Through the help of a network
of professional trainers worldwide, we maximize the effectiveness of
our equipment.
THE POWER MANUAL
“Performance and versatility
with no limits are the hallmarks
of Keiser performance
equipment. These same
principles have helped us to
become the industry standard
in functional training.”
-Dennis Keiser
President, Keiser Corporation
Workout Index
UPPER BODY
Arm Curl | Triceps Pushdown | Rear Delt Raise
| Straight Punch | Squatting Row | Chest
Press | Shoulder Press | Single Arm X Snatch
CORE
Hip Extension | Explosive Hip Flexion |
This manual will start you on your way to receiving the most benefit out
of your Keiser equipment.
Leaning Ab Rotation | Punching Ab Rotation|
The first part of the manual explains the heart of functional training, the
Power System. This system is a complete program for Power development. Some sample exercises have been included to get you started
down the path of improving your Power output.
Rotation | Balanced Bent Row
The second part of the Keiser Power Manual was produced with one
of the world’s leading training facilities, Train 4 The Game. In a unique
partnership, we have developed numerous functional cable workouts
that were designed especially with the active golfer in mind. This, used
in conjunction with the Keiser Power System, will provide a rapid increase of on-field effectiveness and will help to improve the body’s
positions and movements involved in golf.
Keep in mind these are not limits to what can be done with Keiser performance equipment. There possibilities are endless.
Push Pull | T Stand Pull | Standing Ab
Lower Body
Cross Over Step | Squat Jump | Squat |
Forward Lunge | Leg Abduction | Leg Adduction | Lateral Lunge | Running in Place
SPORT
Overhead Pulley Matrix | Golf Swing Matrix |
Wood Chop | Cable Lift | Cable Chop | Squat
to Row | Pec Mob | X Pull Down | Posterior
Chain Matrix
STRENGTH CORE POWER UPPER BODY HYPERTROPHY LOWER BODY ENDURANCE SPORT
FUNCTIONAL TRAINING FOUNDATIONS
“After extensive research, Keiser was the only company who encompassed the stringent
requirements of technology and absolute quality to help our athletes achieve their goals.”
- Mark Verstegen, Founder and President, Athletes’ Performance
The workout protocol for the Functional Training
System follows the basic principals of progressive overload. Progressive overload is a training principal based on continuing to increase
the demands of the musculoskeletal system
in order to increase muscle size, strength and
endurance. These principals of progressive
overload are incorporated in the Keiser Power System. To improve your strength, power,
hypertrophy, endurance and to make strides in
your training, you must make the muscles do
more than they are used to doing.
Training is much more than training just
the muscles, it’s also about training the
movements, programming the neuromuscular
system into a whole new way of doing things.
Keiser equipment is praised not only for its
effect on muscle development, but also for
stimulating the neuromuscular system in new
ways by means of our patented pneumatic
system. This also involves maintaining these
benefits through continuous training.
Each of the programs listed are guides to a
desired outcome. All of the exercises discussed in this manual may be used with each
of the programs. You may find that some of the
exercises work best with a particular program
and not another.
Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any
program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training.
MORE THAN JUST
STRENGTH TRAINING
CARDIOVASCULAR
Setting the machine at a lower resistance and using
movements such as running in place, or the straight
punch at a steady pace for long periods of time builds
up the cardiovascular system, raises heart rate, tones
muscles and builds endurance.
DEVELOPING FLEXIBILITY
Infinity equipment acts as a flexibility trainer using
assisted resistance for stretching, pilates and yoga. Infinity equipment stretches the tendons and improves
overall flexibility.
MOVEMENT ASSISTANCE
Infinity equipment uses pneumatic resistance to act as
assistance during movements. This resistance assists
exercisers throughout movements such as assisted
push ups, assisted squats, etc.
AGILITY IMPROVEMENT
A state of the art improvement on the old bungee
method. The problem with agility training using bungees was that the resistance changed depending on
how much the cord was stretched and it’s resistance
could not be tracked. Infinity equipment alleviates
this by offering consistent trackable resistance.
* Always note the pulley position on each exercise. You
may change this position based on flexibility, body type
and goals. In many of the movements described, you
may come in contact with the cord piece. Try to avoid
excessive cord pressure during the exercise motion.
Before training any movements on the Infinity Series,
consult a physician.
This is a set-based workout program focusing
on functional exercises to improve endurance.
Maintain and notice form throughout exercises.
If you tire, do not reduce the sets reduce the
load or tempo.
2-5 Sets / 2-8 Reps
Tempo: Explosive
Recovery Time Between Sets: 2 - 5 Mins
This program has a focus on reps and form. If
you begin to lose form, lower the load, not the
speed. As you see the load increase, you will
notice a large increase in power output.
STRENGTH
3-5 Sets / 12-20 Reps
Tempo: Can Vary
Recovery Time Between Sets: 0.5 - 1 Min
HYPERTROPHY
§ If you have an exercise or training program that you
have found works very well on your Keiser equipment,
then feel free to let us know. Only by working closely with
the professionals who use our machines can we help
in providing you with the best possible education and
training when it comes to performance and functional
training. Email us at [email protected]
POWER
Each of the workout programs has a range
of sets, repetitions, tempo and in-between
set resting times. These programs can be
selected based on your desired outcome.
The following pages contain instruction on
our functional workouts.* Read them thoroughly, put them into action and begin to
grasp the power of the Infinity Series. Let
your knowledge and creativity flow.§ The
possibilities are endless with Keiser performance equipment!
ENDURANCE
EXAMPLE TRAINING PROGRAMS
2-6 Sets / 1-6 Reps
Tempo: Explosive or Slow
Recovery Time Between Sets: 2 - 5 Min
This program is intended to develop a strength
base. By varying your speed, you can completely change the exercise. As your speed and
load increase, so will your power.
3-6 Sets / 6 - 12 Reps
Tempo: Slow and Controlled
Recovery Time Between Sets: 0.5 - 1.5 Mins
This program is intended to increase the size of
the muscle. In this program, it is best to have a
slow and controlled tempo. A focus on form is
emphasized during the controlled movements.
“Exercises you only dreamed about before. This equipment will make other pieces obsolete. Unlimited
speeds allow for the full-velocity spectrum. I wouldn’t buy anything else!”
- Mike Boyle, Author “Functional Training for Sports”
CORE
Hip Extension
Explosive Hip Flexion
Leaning Ab Rotation
Punching Ab Rotation
Push Pull
T Stand Pull
Standing Ab Rotation
Balanced Bent Row
Why is this Core Strength
Crucial to Performance?
Also known as pillar strength, the core
encompasses the area from the hips through
the torso. The body’s primary source of
energy is generated from the core. The core
is the body’s engine, containing some of the
largest muscles. The key to all movements
used in sports and performance training is to
use the muscles of the human core. Without
this “core strength”, an athlete will never
be able to achieve their potential. These
centralized muscles serve to transfer the
Power developed in the lower body to upper
body and vice versa. A strong core will also
decrease the risk of injuries.
Hip Extension
Position With pulley at the low position, place ankle cinch on leg closest to the equipment and face
the equipment. Feet should be shoulder width apart with back straight. A hand may be placed on the
machine for stability.
Movement
Pull the cinched leg back as high as is comfortably possible, keeping legs straight. Make
sure to avoid leaning while doing motion. After motion, return to start position.
Explosive Hip Flexion
Position With pulley at the low position, place ankle cinch on leg and face away from the equipment. Balance on the free leg with cinched leg extended behind.
Movement
Continuously raise and lower knee from the hip while keeping upper thigh parallel to
the ground at the top portion of the motion. During the movement, remember to keep the toe up.
Leaning Ab Rotation
Position With pulley at high position, hold the grip with both hands. Face equipment and rotate
90°. Your feet should be slightly more than shoulder width apart and hands pointed toward equipment.
Initiate the movement from the core and not from the arms.
Movement Moving from torso, rotate the upper torso away from equipment. Move hands down
across the body from the shoulder position to the opposite knee remembering to keep abs tight until
the upper torso is turned with head looking backward. On finish, return to start position maintaining
proper stance.
Punching Ab Rotation
Position With pulley arm at the mid/high position, step away from the equipment with one side
of the body slightly facing the equipment. Keep feet balanced lightly wider than shoulder width apart.
Grasp one pulley handle with the arm nearest the equipment. Hold the arm bent near the chest.
Movement Punch across the body, rotating the torso. Keep abs tight throughout the movement. At
the end of the movement, the head should be turned toward the punching arm. Return to start, repeat
and alternate.
PUSH PULL
Position
With pulley at the mid position, stand close to the equipment facing away with feet
spread shoulder width apart. Turn feet to one direction and extend the inner arm forward and the
outer arm back, bent close to the body.
Movement
Initiate the movement from the torso and not the arms. Pull the inner arm back until
the elbow is bent and in a comfortable position close to the body. Push the outer arm ahead of the
body until extended to a comfortable position. Release the arms back to start position and repeat.
T Stand Pull
Position
With pulley at the low position, lie with body on floor facing the equipment. Support
body with forearm and side of foot while gripping pulley handle. Remember to keep back straight.
Movement: Keeping body balanced, slowly pull out the arm gripping pulley. Pull until arm is
fully extended comfortably. Hold position for a few moments. Move arm back to starting position.
Standing Ab Rotation
Position With pulley at mid position, hold one pulley handle with both hands. Face equipment and
rotate 90°. Your feet should be slightly more than shoulder width apart and hands pointed toward equipment.
Movement
Moving from torso, rotate upper torso away from equipment. Initiate the movement
from the core and not from the arms. Remember to keep abs tight and rotate to a comfortable position.
On finish, return to start position maintaining proper stance.
BALANCED BENT ROW
Position With pulley at the low position, hold grip with the active arm extended ahead facing the
equipment. Balance on one foot and pull the opposite leg, behind the body extended straight. Extend
torso ahead with back straight to balance the body.
Movement Keep body in balance as you pull the active arm back. Try not to move forward during
this movement. Rely on the core for the strength to initiate the pull.
UPPER
body
Arm Curl
Triceps Pushdown
Rear Delt Raise
Straight Punch
Squatting Row
Single X Snatch
Shoulder Press
Chest Press
Why is Upper Body
Strength Important?
Maintaining strong arms, shoulders, back and
neck is very important for all persons in sports
and general training. It is a crucial factor to
your posture, makes breathing easier, and
allows you to perform normal lifting, pushing,
pulling, reaching, and twisting activities.
Arm Curl
Position With pulley at the low position, face the equipment, grasping a pulley handle in each
hand. Keep feet spread slightly apart and keep back straight throughout the motion.
Movement Curl the arms upward, keeping elbows close to the body until arms are just at shoulder
height. Release the arms downward and return to starting position.
Triceps Pushdown
Position With pulley at the high position, face the equipment. Hold the grips with hands toward the
equipmentatrightaboutchestheight.Keepfeetbalancedshoulderwidthapartandelbowsclosetothebody
throughout the motion.
Movement Push both arms downward to a straight arm position. Watch closely to use only the
triceps and keep upper arms close to the body. When arms are straight return to start position and
repeat.
REAR DELT RAISE
Position With pulley at the low position and machine grip in the active hand, stand perpendicular
to the equipment with knees slightly bent should width apart, head down and back straight.
Movement Using only the active arm, initiate the movement pulling out away
from the body. Keep arm straight during the movement and extend to a comfortable
position. Remember to keep back straight and try not to move torso during the
movement. Repeat and alternate active arm.
Straight Punch
Position: With pulley at mid position, face away from the equipment. Hold the grips with hands
away from equipment. Keep arms bent close to the body near the chest. Knees should be slightly
bent and feet balanced shoulder width apart.
Movement Twist torso while punching forward. Continue to punch forward, alternating arms
and torso accordingly.
SQUATTING Row
Position With pulley at the mid position, machine grips in hands and body facing the equipment in
a squat position, extend arms ahead to full extension while balancing weight on feet.
Movement Pull from shoulder blades to start movement and pull into mid torso. Avoid leaning
back during movement. Release arms back to starting position.
SINGLE ARM X SNATCH
Position With pulley at the low position and with machine grip in the active hand, stand perpendicular to the equipment with knees slightly bent shoulder width apart, head down and back straight.
Movement Pull the active arm upward, moving body into extension. Pull the arm up to a comfortable position, extending the arm and rest of the body. Repeat this movement alternating arms.
Shoulder Press
Position With pulley at the low position, hold pulley grips with both hands while facing away from
the machine. Keep feet shoulder width apart with torso erect. Hands should be at shoulder height
with elbows up.
Movement Press overhead with arms fully extended. Remember not to lock elbows and not to
lean back. Maintain a stable torso position. Return arms back to starting position.
Chest Press
Position With pulley at the mid position, hold grips with both hands. Face away from the equipment with knees slightly bent. Hold hands at shoulder height with elbows parallel to the ground.
Movement
While holding the grips, push away from the chest. Push until arms are extended
,though try to avoid leaning forward while doing so. At finish, return arms to starting position.
lower
body
Cross Over Step
Squat Jump
Squat
Forward Lunge
Leg Abduction
Leg Adduction
Lateral Lunge
Running In Place
Why is Lower Body
Strength Important?
Strength in the lower body is especially
important as it is required for everyday
mobility. The major muscle groups of the
lower body are extremely important to
athletes in all sports in terms of strength and
Power development, joint stabilization, and
for sport-specific needs. Strength training for
the lower body is vital and should be part of
any conditioning program.
Cross-Over Step
Position With pulley at the low position, fasten waist cinch attachment to the equipment. Stand
perpendicular to the machine with legs a little more than shoulder width apart. Keep head forward,
back straight and arms at 90°.
Movement Push off the back foot and step across the body so the torso is facing away from the
equipment. Return to starting position and repeat, alternating the leading leg.
Squat Jump
Position With pulley at the low position, face away from the equipment. Either hold the grip with
hands or use a waist cinch. Stand with feet balanced shoulder width apart in a squat position. Place
arms at waist length stretched behind body with head forward.
Movement Jump upwards to full body extension. Extend arms and legs and keep back erect. Make
sure you are landing soft and return body to starting position.
Squat
Position With pulley at the low position, face away from the equipment. Either hold the grip with
your hands or use a waist cinch. Stand with feet balanced shoulder width apart.
Movement Move flexion of hips back with head forward. Keep chest up and back flat. Move until
knees are at 90° and upper thighs are parallel to the floor.
Forward Lunge
Position With pulley at mid to low position, hold the grips with hands close to the body, facing
away from equipment. Keep feet balanced shoulder width apart.
Movement Take a natural step forward, flex the hip back and keep head forward, chest up, and
back flat. Move until the knee is at 90° and upper thigh is parallel to the floor . Finish by standing up,
maintaining good body position.
Leg Abduction
Position With pulley at the low position, stand away and face perpendicular to the equipment. Attach an ankle cinch to the leg opposite of the machine. Balance body on the free leg using the equipment for support if needed. Keep back straight and avoid leaning during the movement.
Movement Move the cinched leg outward until leg is extended to a comfortable position and
remember to keep legs straight throughout the motion. Repeat and alternate legs.
Leg Adduction
Position With pulley at the low position, stand away and face perpendicular to the equipment.
Attach an ankle cinch to the leg closest to the machine. Balance body on the free leg using the machine for
support if needed. Keep back straight and avoid leaning during the movement.
Movement
Move the cinched leg inward until leg is extended to a comfortable position and
remember to keep legs straight throughout the motion. Repeat and alternate legs.
Lateral Lunge
Position With pulley at low position, hold the grips with both hands or waist cinch, face equipment
and rotate 90°. Feet should be slightly more than shoulder width apart. Extend one arm bent in front
and the other bent behind, each at 90° while standing in a slight squat position.
Movement Take a step out laterally with an extension at the hip and knee. Push off the back foot,
keeping head forward, chest up, and back flat. Alternate arm position. On finish, return to start position
and maintain proper squat.
Running in Place
Position With pulley at the low position, face away from the equipment. Either hold the grip with
hand or use a waist cinch. Stand in a running position slightly away from the equipment. Keep back
straight and head forward.
Movement Run in place, alternating both arms and legs. Push into the run with thigh lifting almost parallel to the ground. Use upper body strength to push into the run while maintaining powerful
force.
SPORT
Overhead Pulley Matrix –
Sagittal | Transverse | Frontal
Golf Swing Matrix –
Sagittal | Transverse | Frontal
Base Stance –
Wood Chop | Cable Lift | Cable Chop | Squat
to Row
Pec Mob
X Pull Pown
Posterior Chain Matrix –
Sagittal | Transverse
Golf fitness and golf-specific training have gained
enormous popularity in the last several years due, in large
part, to many of the leading tour professionals discussing
their training habits. To improve golf performance through
training, the golfer must step outside the box and realize
that simple traditional strength and conditioning will not
be adequate to maximize performance.
The movements performed in training must serve a
purpose outside of simply trying to get the athlete
stronger and have the ability to lift more weight; that
means little to nothing to a golfer on the course.
To improve golf performance, the performance specialist
must understand the movement and the physical
capacities necessary to perform at the highest level
consistently. Keiser affords an exclusive and previously
unobtainable method of training for golf in which we can
train for rotational power and stability.
Golf Swing Matrix
Sagittal
Set Up Grab one handle with pulley arm at the low position. Face perpendicular to the machine,
taking a base stance. As you reach across your body toward the equipment, step in front of your inside
foot with your outside foot. Keep your weight predominantly on the inside foot.
Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and
using the hip of the inside leg. As you row/swing, step forward and through with the outside leg.
Repeat 5 times before advancing to the next sequence in the matrix.
Transverse
Set Up Grab one handle with pulley arm stationed at the bottom. Taking a base stance, face
perpendicular to the machine.
Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and
using the hip of the inside leg. As you row/swing, step out with the outside leg. Repeat 5 times before
advancing to the next sequence in the matrix.
Frontal
Set Up Grab one handle with pulley arm stationed at the bottom. Taking a base stance, face
perpendicular to the machine.
Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and
using the hip of the inside leg. As you row/swing, drop-step open with the outside leg. Repeat 5 times
before performing the matrix on the other side.
Overhead Pulley Matrix
Sagittal
Set Up Facing away from the equipment, assume a split stance and grab two handles attached to
one arm of the machine. Use the stretch/load that the equipment provides through your core to
produce the motion, not your arms and hands. Make sure to activate the glute on the back leg to
avoid back pain.
Action While activating the glute on the back leg, reach up and back with both arms to load
(i.e., stretch) the abdominal. Using the core, accelerate straight forward with your body first, then
with your arms.
Transverse
Set Up Facing away from the equipment, assume a split stance and grab two handles attached to
one arm of the machine. Begin with your hands in front of your face. You should feel a stretch through
the core as you reach up and back. Focus on using that load to produce the desired movement.
Action While activating the glute on the back leg, rotate your shoulders towards the side of the
front leg and reach your arms up and back. Using your core, accelerate back to the starting position
by rotating.
Frontal
Set Up Facing perpendicular to the equipment, grab a single handle and assume a base stance with
both arms directly overhead. This movement is side-to-side in nature with no forward/backward or
rotational movement. Avoid pulling with your arms and allow your core to do the work.
Action Bend towards the equipment in a side-to-side manner. Using the muscles that were engaged
to stretch, bend away from the equipment. Perform 10 repetitions before switching sides.
Base Stance - Wood chop
Set Up Facing perpendicular to the equipment, grab a single handle with both hands and take a base
stance.
Action Rotate your shoulders toward the equipment then turn away from it using the loaded
abdominal and the hip nearest the machine. Perform 10 repetitions before changing sides.
Coaching Cue Think of your spine as a pole around which you can only rotate – no lateral or
forward/backward translation. Use the hips and core muscles rather than the arms to produce the
movement.
Base Stance - Cable Lift
Set Up Standing perpendicular to the equipment, grab a stick or rope with the outside hand and
assume your base stance.
Action Rotate around your spine and reach toward the equipment. Push off the inside foot and drive
the inside hip to initiate the movement. As you rotate, pull the cable up and across to your outside
shoulder by pulling your shoulder blade back and down. Continue the movement by grabbing the
stick with the inside hand and pushing it up as you rotate. Perform 10 repetitions before changing
sides.
Coaching Cue Keep your chest up and avoid flexing forward as you rotate toward the equipment.
The movement is continuous in nature but you can begin by breaking the movement into its
constituents.
Base Stance - Cable Chop
Set Up Standing perpendicular to the equipment, grab a stick or rope with the outside hand and
assume your base stance.
Action Rotate around your spine and reach toward the equipment. Push off the inside foot and drive
the inside hip to initiate the movement. As you rotate, pull the cable down and across to your outside
shoulder by pulling your shoulder blade back and down. Continue the movement by grabbing the
stick with the inside hand and pushing it down as you rotate. Perform 10 repetitions before changing
sides.
Coaching Cue Keep your chest up and avoid flexing forward as you rotate toward the equipment.
The movement is continuous in nature but you can begin by breaking the movement into its
constituents.
Base Stance - Single Squat to Row
Set Up Facing the equipment, grab a single handle with one hand and assume your base stance.
Action Squat and reach forward toward the machine. Reverse the movement by driving the heels
through the floor and extending through the hips and knees while simultaneously rowing the cable.
Perform 10 repetitions then switch sides.
Coaching Cue Maintain perfect posture and perform the rowing motion by driving the shoulder
blade back and down.
Pec Mob
Start Facing away from the equipment, grab one handle and take a split stance with the same-side
foot forward.
Action Turn your torso and shoulders away from the machine to create separation and stretch the
pec of the side holding the cable. Hold the stretch for two seconds and then rotate back toward the
machine to come out of the stretch. Repeat 10 times, then perform on the opposite side.
Coaching Cue Create the turning motion by using the ground (i.e., pushing the foot into the
ground) and the stretch created across the abdominal.
X Pull down
Start Facing the equipment, grasp both handles, one in each hand. Cross your arms in front of you
and kneel on the floor or sit on a physioball.
Action Reach up and across and pull the cables down by driving your shoulder blades back and
down. Repeat 10 times.
Coaching Cue Begin with your palms facing the equipment and as you pull the cables, rotate your
hands so that your palms are facing away at the end. Keep your chest up the entire time and avoid
allowing your shoulders to be rounded at the end.
Posterior Chain - Sagittal
Start Facing the equipment, grab a handle with both hands and take your base stance.
Action Sit your hips back and down and reach your arms forward toward the equipment. Explosively
extend at the hips and knees by driving your heels through the ground. Simultaneously raise your
arms above your head. Repeat 10 times.
Coaching Cue Initiate the movement with your hips, not your arms. Squeeze your glutes at the top
of the movement when you are fully extended.
Posterior Chain - Transverse
Start Facing the equipment, grab a handle with both hands and take your base stance.
Action Sit your hips back and down and reach your arms forward toward the equipment. Explosively
extend at the hips and knees by driving your heels through the ground. Simultaneously rotate your
shoulders and raise your arms above your head. Alternate sides and perform 10 repetitions on each.
Coaching Cue Initiate the movement with your hips, not your arms. Squeeze your glutes at the top
of the movement when you are fully extended.
Arm X Snatch
Cross Over Step
Squat Jump
Squat
Forward Lunge
Leg Abduction
Leg Adduction
Lateral Lunge
Running in Place
STRENGTH
SETS
Chest Press
Shoulder Press
RESISTANCE
Squatting Row
DATE
Straight Punch
SETS
Rear Delt Raise
RESISTANCE
Triceps Pushdown
DATE
Arm Curl
SETS
Balanced Bent Row
RESISTANCE
T Stand Pull
Standing Ab Rotation
DATE
Push Pull
SETS
Punching Ab Rotation
RESISTANCE
Leaning Ab Rotation
DATE
Explosive Hip Flexion
SETS
Consult with your physician before
starting any training program. Read
machine placards and understand
machine operation before beginning any
program. Make proper machine
adjustments to fit body size. Warm-up
and/or do aerobic training before
resistance training.
Hip Extension
RESISTANCE
Guidelines:
2-6 Sets
1-6 Reps
Tempo: Explosive
or Slow
DATE
This program is intended to develop a
strength base. By varying your speed,
you can completely change the exercise. As your speed and load increase,
so will your Power.
Squat
Forward Lunge
Leg Abduction
Leg Adduction
Lateral Lunge
Running in Place
POWER
SETS
Squat Jump
RESISTANCE
Arm X Snatch
Cross Over Step
DATE
Chest Press
Shoulder Press
SETS
Squatting Row
RESISTANCE
Straight Punch
DATE
Rear Delt Raise
SETS
Triceps Pushdown
RESISTANCE
Arm Curl
DATE
Balanced Bent Row
SETS
T Stand Pull
Standing Ab Rotation
RESISTANCE
Push Pull
DATE
Leaning Ab Rotation
Punching Ab Rotation
SETS
Consult with your physician before
starting any training program. Read
machine placards and understand
machine operation before beginning any
program. Make proper machine
adjustments to fit body size. Warm-up
and/or do aerobic training before
resistance training.
Hip Extension
Explosive Hip Flexion
RESISTANCE
Guidelines:
2-5 Sets
2-8 Reps
Tempo: Explosive
DATE
This program has a focus on reps and
form. Maintain and notice form throughout exercises. If you see yourself begin
to lose form, decrease the load and not
the speed. As you see the load increase,
you will begin to notice a large increase
in Power output as well.
HYPERTROPHY
Cross Over Step
Squat Jump
Squat
Forward Lunge
Leg Abduction
Leg Adduction
Lateral Lunge
Running in Place
SETS
Arm X Snatch
RESISTANCE
Shoulder Press
DATE
Chest Press
SETS
Squatting Row
RESISTANCE
Straight Punch
DATE
Rear Delt Raise
SETS
Arm Curl
Triceps Pushdown
RESISTANCE
Balanced Bent Row
DATE
Standing Ab Rotation
SETS
Push Pull
T Stand Pull
RESISTANCE
Consult with your physician before
starting any training program. Read
machine placards and understand
machine operation before beginning any
program. Make proper machine
adjustments to fit body size. Warm-up
and/or do aerobic training before
resistance training.
Leaning Ab Rotation
DATE
Punching Ab Rotation
SETS
Guidelines:
Hip Extension
RESISTANCE
Explosive Hip Flexion
DATE
3-6 Sets
6-12 Reps
Tempo: Slow and
Controlled
This program is intended to increase
the size of the muscle. In this program,
it is best to have a slow and controlled
tempo. A focus on form is emphasized
during the controlled movements.
Squat
Forward Lunge
Leg Abduction
Leg Adduction
Lateral Lunge
Running in Place
ENDURANCE
SETS
Squat Jump
RESISTANCE
Arm X Snatch
Cross Over Step
DATE
Chest Press
Shoulder Press
SETS
Squatting Row
RESISTANCE
Straight Punch
DATE
Rear Delt Raise
SETS
Triceps Pushdown
RESISTANCE
Arm Curl
DATE
Balanced Bent Row
SETS
Standing Ab Rotation
RESISTANCE
Push Pull
T Stand Pull
DATE
Leaning Ab Rotation
Punching Ab Rotation
SETS
Consult with your physician before
starting any training program. Read
machine placards and understand
machine operation before beginning any
program. Make proper machine
adjustments to fit body size. Warm-up
and/or do aerobic training before resistance training.
Hip Extension
Explosive Hip Flexion
RESISTANCE
Guidelines:
3-5 Sets
12-20 Reps
Tempo: Can Vary
DATE
This is a set-based workout program
focusing on functional exercises to
improve endurance. Maintain and notice
form throughout exercises. If you tire,
do not reduce the sets; reduce the load
or tempo.
Squat to Row
Pec Mob
X Pull Down
Posterior Chain Matrix
Sagittal
Transverse
SETS
Cable Lift
Cable Chop
RESISTANCE
Wood Chop
DATE
Base Stance
SETS
Frontal
RESISTANCE
Transverse
DATE
Sagittal
SETS
Golf Swing Matrix
RESISTANCE
Frontal
DATE
Transverse
SETS
Sagittal
RESISTANCE
Overhead Pulley Matrix
DATE
Consult with your physician before
starting any training program. Read
machine placards and understand
machine operation before beginning any
program. Make proper machine
adjustments to fit body size. Warm-up
and/or do aerobic training before
resistance training.
SETS
Guidelines:
RESISTANCE
DATE
SPORT
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This is a sport based workout program
focusing on functional exercises to
improve form and movements involved
in the game of golf. Maintain and notice
form throughout exercises.
Accessories
A Pro Thigh Cinch Strap: Made of 4 1/2” wide nylon and thick neoprene padding, the Pro
Thigh Cinch Strap attaches to the machine for glute, hamstring, quad and hip flexor work.
A
B
C
D
E
F
G
H
B Lat Back Strap: Made of heavy duty materials, the Lat Back Strap connects to any Infinity
machine and provides comfort during dual arm movement.
C Pro Ankle Cinch Strap:
Designed to easily attach to the Infinity Series machines for
abductor and adductor work, the Pro Ankle Cinch Strap is made of 4 1/2” wide nylon and thick neoprene padding. Equipped with a steel D-ring, it fits around ankles of all sizes.
D Rubber Padded Strap:
This multipurpose padded strap is a must have. Perfect your
one arm exercises with one strap or double the power with two straps for dual arm, chest and back
exercises.
E Triceps Rope:
Thirty-six inches in length, the triceps rope allows for full tricep and arm extension. Made out of heavy duty coated nylon with molded polymer ends, this useful accessory is
ergonomically designed to provide the maximum in traction and pulling leverage.
F Cable Vest: Durably constructed, the multifunctional cable vest adds versatility to your workout and increases balance, agility, strength and Power. Reinforced D-rings give users workout control, attach to the Infinity Series pulley system and are especially useful for core training.
G Waist Belt: With a 4 1/2” nylon cinch strap and neoprene padding, the waist belt is equipped
with dual steel D-rings to accommodate up to a 44” waist.
H Cook Cable Bar: Four feet long with a foam exterior for easy grip, the Cook Cable Bar
(designed by Greg Cook) easily attaches to your Infinity Series machines for chops, lifts, presses
and core stability exercises.
Workouts based on program designed by Carl Davison.
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Sport specific portion based on the work of Train 4 the Game
www.train4thegame.com
“Keiser’s versatility working in the transverse plane is critical to athletic improvement.
Their pneumatic resistance equipment is used extensively to train both pro and
aspiring pro athletes. Keiser is the key to Power improvement... period!”
- Brian Martin, TEST Sports Clubs
(800) 888 7008 / (559) 256 8000
www.keiser.com