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November 4, 2014
Lower Body Training
Posted on Tuesday, November 4, 2014 in Health & Fitness

Having a strong lower body is a very important aspect of health and fitness. A strong lower body stabilizes other parts of the body, especially the back. It also leads to healthier knee and hip health while also giving people a greater ability to maintain balance. All of these are reasons why exercisers should not focus solely on improving upper body strength. As legs are the largest muscles of the body, working the legs provides the exerciser with many metabolic benefits, such as greater ongoing calorie burning. There are many exercises that can be performed to improve lower body strength. These include exercises with and without machines.

Some exercises without machines are squats, Romanian deadlifts, lunges, box jumps, jumping rope, hip raises, and leg raises. Free weights (dumbbells and barbells) can be added to squats and lunges in order to provide extra resistance.

Some exercises with machines are: leg extension (work the quads), leg curls (work the hamstrings), calf raises, and the leg press.

Use a variety of these movements to continue to force your lower body to adapt and improve.




November 14, 2009
Titan Number
Posted on Saturday, November 14, 2009 in

The Titan Number is a way to evaluate your level of fitness through this standardized format of very challenging exercises. There are two ways to use the test. If you are a beginner or have only been doing Titan Elite Training for a short time, you will want to utilize the “E-Lite” option of evaluation. If you have been training for a while and can meet the minimum standards of the Elite evaluation, utilize the more challenging version of the Titan Number test. Your Titan Number is the total number of repetitions for each of the exercises in the exact order and for the exact time prescribed below. You must finish the test is a maximum of ten minutes. Track your Titan Number over the months and years of your training as a means of tracking your progress. If you want to have your score published, send it via email to paul@titanelitetraining.com.

Guidelines:
- 10 Minutes Maximum Time to Complete
- Rest should be kept to 1 to 2 minutes between movements
- 5 Movements must be completed for the prescribed amount of time
- 5 Movements must be completed in the exact order as listed below
- Basic requirements must be utilized as listed below

Men’s Elite Number
1. Thrusters x 95 lbs. for 30 seconds
2. Chins x 1 Minute
3. Box Jumps (minimum 24”) x 1 Minute
4. Seated Double Crunch x 1 Minute
5. Burpees x 1 Minute

Women’s Elite Number
1. Thruster x 65 lbs. for 30 seconds
2. Horizontal Body Rows x 1 Minute
3. Box Jumps (minimum 18”) x 1 Minute
4. Seated Double Crunch x 1 Minute
5. Burpees x 1 Minute

Men’s E-Lite Number
1. Thrusters x 65 lbs. for 30 seconds
2. Horizontal Body Rows x 1 Minute
3. Box Jumps (minimum 18”) x 1 Minute
4. Seated Double Crunch x 1 Minute
5. Burpees x 1 Minute

Women’s E-Lite Number
1. Thruster x 45 lbs. for 30 seconds
2. Body Rows x 1 Minute
3. Box Jumps (minimum 12”) x 1 Minute
4. Seated Double Crunch x 1 Minute
5. Burpees x 1 Minute





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Located 1 Block from Penn State University University Park Campus on Sowers St between Beaver Ave and College Ave - Go PSU!

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