AU4249699A - Physical training system and apparatus therefor - Google Patents

Description

WO 99/64114 PCT/AU99/00431 -1 PHYSICAL TRAINING SYSTEM AND APPARATUS THEREFOR This invention relates to an apparatus for physical training and training systems particularly adapted for use therewith and more particularly to systems which is adapted for strength exercises. 5 The apparatus is effectively portable so adapted to permit its use with systems whereby strength exercises can be carried out other than in a normal gymnasium environment, although it can be used in such an environment. Strength training has a number of advantages and in particular these can include the following. 10 Increase in functional capacity Strength training can increase muscular strength, endurance and power which can enhance the ability to perform day-to-day activities such as lifting and carrying, as well as benefit many sporting or recreational pursuits. Reduction of injury risk is Research suggests strength training will also result in stronger connective tissue (ie. tendons and ligaments) which may aid in injury prevention. Performing weight training exercises also improves co-ordination of muscle recruitment and increases 'postural awareness' which may further enhance the efficiency and safety of performing day to day routines. 20 Maintenance/increase of lean tissue As we age our muscle mass begins to shrink. Most adults tend to lose about half a pound of muscle every year from disuse. This often results in a 'flabbier' look and feel. £YrDC'TYTrTTTrE VLETJU'T /D TTT E 1)C /Dg'/A TTI WO 99/64114 PCT/AU99/00431 -2 Strength training can help prevent this loss of muscle mass and often promote increases in lean tissue. It should be noted that females tend not to substantially increase muscle size due to typically low testosterone hormone levels. In fact, any increase in muscle mass from strength training in females is typically balanced by a loss of body fat, 5 yielding no change or a slight decrease in total body weight. Maintenance/increase of metabolic rate Metabolic rate typically decrease 1-3% per decade after the age of 20. This is largely due to loss of muscle mass from declining activity levels. Metabolic rate will also decline following a reduced energy (Calorie) diet. Adults who participate in a strength training 10 programme will tend to increase, or at least maintain, their resting metabolic rate by promoting maintenance of, or increases in, lean tissue mass. Reduction of excess body fat Performing strength training has a calorie cost and can also increase metabolic rate by increasing lean tissue both of which increase energy expenditure levels and promotes is utilisation of excess body fat stores. Every pound of muscle added to the body burns about 35 extra calories per day, or about three to four pounds of fat every year. Improvement in psychological well-being Participation in strength training enhances the self confidence and body image of both male and female participants. It is believed this is due to favourable changes in strength 20 and body composition from such training. Improved bone density The strength of bone is positively correlated with its mineral density. Sports people who are exposed to heavy loading (eg. weight lifters and throwers) have greater bone .VTJRVTTTTP .TTRFT RTT F 71/1fl/A Un WO 99/64114 PCT/AU99/00431 -3 densities than those who are not (eg. runners, soccer players and swimmers). Other studies have shown increases in bone density in response to 5-12 months of strength training for post menopausal and pre menopausal women. This is highly relevant given that women are particularly prone to the development of osteoporosis. 5 Because of all these advantages which are associated with strength exercises, strength training is becoming a popular way of exercising, but gymnasium based strength training is often perceived as intimidating by the uninitiated and particularly by the female market. There have recently been proposed exercise class formats such as those known as PUMP 10 and Power Bar which have been developed to bring the benefits of strength training out of the gym and into a more user friendly environment. Whilst these do bring strength training to a number of people who would not normally have access to it their classes are far less effective than gymnasium based strength training, because they compromise on critical issues such as progressive over load, training intensity, and rest periods, by is maintaining a non-stop "aerobics" class structure. This means that the programs tend to develop muscular endurance rather than strength. Strength gains in previously untrained subjects show an increase of 5 - 25% over a period of 10 - 12 weeks whereas conventional resistance training programs would bring an improvement of the order of 50 - 200% in the same time. 20 The first object of the invention is to provide an apparatus which is adapted for strength training and which is sufficiently portable to be set up and used outside the gymnasium environment to give the benefit of gymnasium based training in a non-gymnasium atmosphere, although it can fully satisfactorily be used in a gymnasium. A secondary object is the use of the apparatus to provide systems of strength training 25 which gives the benefits of gymnasium based training but which may be effected in a non gymnasium atmosphere, although the systems can be fully satisfactorily applied in a gymnasium. .VITR.VTITTTTF ITFFT /RJTTR 2A nIl/A 1rn WO 99/64114 PCT/AU99/00431 -4 The invention includes a rack apparatus for strength training having a frame having a pair of spaced floor engaging members at one end of which there can be a a first pair of upwardly directed members one associated with each floor engaging member, a further pair of upwardly directed members each associated with one of the floor engaging 5 members, the pairs of upwardly directed members including spaced apertures therethrough to which can removeably be connected further pieces of the apparatus, and being able to be moved relative to the floor engaging members for ease of transport of the apparatus. The rack apparatus of the invention is portable but which when assembled is sufficiently 10 sturdy to permit use with substantial weights, and is set up so that a user is protected from the weights in normal operation. The separate members are affixed via locking bolts which provide rigidity to the apparatus. There may be provided a bench which can be removably located in the apparatus. 15 The invention also includes a strength training program which is adapted for use with the apparatus as described hereinabove, which incorporates the use of a program card system to enable the systematic rotation of core compound exercise using free weights. In order that the invention may be more readily understood we shall first describe the apparatus in relation to the accompanying drawings which: 20 Figure 1 is a largely exploded view of the body of the rack apparatus; Figure 2 shows a modified form of connection of the members 4 to the ground engaging members 3; Figure 3 is an exploded view of a bench to be used with the apparatus, the figure also showing the form of bracket and one form of seat which can be used 25 with the bench. .VTTk.TTTTTTF .VTJRRT (RTT F MPfl/nAr nT WO 99/64114 PCT/AU99/00431 -5 Figure 4 shows a modification of the connector means for the bench; Figure 5 is a second form of seat which can be used with the bench; Figure 6 is a still further form of seat which can be used with the bench; Figure 7 shows forms of dip bar attachments for use with the apparatus. 5 Figure 8 is a modified form of dumbbell used with the system; Figure 9 is a form of card which demonstrates the system. Referring first to Figure 1 the rack comprises a base having two L-shaped members 2 the arms of which 3 and 4 are normally interconnected and, as illustrated, the connection can be by way of an angle bracket 5 which is welded to arm 3 and bolted to arm 4 to enable 10 the components to readily be shipped but, in use, would normally be assembled. We can include a further support to restrict any bending moment which can be applied to the angle bracket 5. The arrangement of Figure 2 shows a modified form of connection between the arms 3 and 4 in which there are a pair of plates 120 connected to arm 3 which plates have a pair is of apertures 121, the arms being adapted to pass on either side of arm 4 which has a corresponding aperture 125 and a pivot member 126 passes through the apertures to permit the arm 4 to rotate relative to the arm 3 and to lie in a position closely adjacent its upper surface. When in the use condition, illustrated in the Figure, a bolt 122 can pass through an aperture 123 in the arm 4 and is connected to a threaded plug 124 20 located within the arm 3. A rear member 6 can interengage with extensions 7 on the arms 3 and be held in position by clamps 8 which may pass through threaded nuts on the member 6 or into threaded apertures in the extensions 7. There are two uprights 10 which each comprise a member 11 which has associated 25 therewith members 12 and 13 which comprise a strut and a strap or the like 14 to which the members 11 and 13 are attached. On each arm 3 there is a stop member 17 over which the lower end of the member 11 can pass and the upright 10 may simply be passed .4ZIR.QTTTJR RT-.VRT TFI ?WMi'Rn/A rr WO 99/64114 PCT/AU99/00431 -6 over this with the strap 14 lying along arm 3 or there can be a form of interconnection which necessitates the upright being placed at an angle and rotated to the position illustrated in Figure 1. Once connected, the strap 14 may have an aperture 15 which is aligned with a threaded aperture 16 in the arm 3 and a clamp 106 can be screwed therein. 5 A further clamp 19 can pass into the rear of the member 11 and cooperate with the stop member 17. At their upper ends the members 11 are interconnected by a cross bar 21 which may have apertures 22 which pass over extensions 20 on the members 11 and can be connected thereto by clamps 105. The rack when assembled is very stable. 10 The members 11 can have a number of apertures 23 therethrough and the arms 4 can have corresponding apertures 9, the apertures being adapted to receive safety bars 30. These may be provided with brackets 31 which have a returned portion 32 which can receive the arm 4 to locate the associated safety bar. By providing a number of apertures 23 and 9, enables the safety bars to be located a a is number of different heights, depending on the exercise being performed. Bar Hooks 40 which are adjacent to receive a barbell can be associated with the members 11 and these have hook members 42 to receive the barbell, as will be described further herein. The hooks 40 have an extension 43 which can enter one of the apertures 23 in the member 11 and a return 41 which can receive the member 11 to ensure positive and 20 safe location of the hook. When it is required, the bar hooks 40 can also be connected to the apertures 23 in the arms 4 in a similar manner. Figure 2 shows a bench 50 which is adapted to be used with the apparatus of Figure 1 and this has a crossbar 51 having extensions 52 which are adapted to be received in 25 bench hooks 65 which are similar in general form the to the bar hooks 40, they have an .QTTRVTTTTTTR .VIJJ7T /R T TT R FM(R/1/A TI WO 99/64114 PCT/AU99/00431 -7 extension 66 which can enter one of the apertures 23 in the member 11, a returned portion 67 which can be received about the member to positively locate the hook and a hook member 68 which can receive an extension 52 of the crossbar 51. The arrangement is such that there can be no axial movement of the crossbar. Connected to the crossbar s 51 there-is a bench frame 53 which, as illustrated is bolted to the crossbar, but the form of connection can be varied. To the frame 53 there can be connected to bench top 54, which may be padded. The arrangement of Figure 4 shows a modified crossbar 98 which is cylindrical in form and uses a modified bench hook which has a member 100 which contacts the member 10 11 and a return 101 which provides a surface against which the end of the crossbar can bear and prevent axial movement of this. In this arrangement a U shaped member 99 to which the bench frame 53 connects is used to connect the frame to the crossbar. As shown in Figure 3 a, we provide a seat assembly 60 which can comprise a seat frame 62 and a seat member and may have a pair of extensions 63 one of which passes into a is sleeve 55 formed on the bench frame and the other of which passes therebeneath to locate the seat at the required angle.. Figure 5 shows an alternative form of seat 70 which has a seat member 71 attached to a seat frame which includes members 72 which are adapted to enter apertures 73 in blocks 74 which are attached to the bench frame 53. 20 Figure 6 shows a still further form of seat which has a frame 103 which has a free arm 104 which is adapted to be connected into one of the sleeves 102 on the bench frame. Because of the shape of the arm 104 and the sleeves 102, the seat cannot rotate when connected. In use, the bench 50 can take a number of positions. in each of which the extensions 52 25 are associated with bench hooks 65 which can be located in different ones of apertures 23 in members 11. .4ZTrRVTITrTr .VirZRT IPT F 7fMItn/A Vn WO 99/64114 PCT/AU99/00431 -8 The free end 56 of the bench can rest on the ground between the arms 3 or it can be raised to rest on a bar 57, shown in dotted line in Figure 1, which is located between apertures 58 in arms 4. This bar could be one of the safety bars 30, previously described. Depending on the selection of the apertures, the bench could be horizontal, s or it could incline in either direction and its height can also be varied to thereby provide the correct working position for the exercise being effected. If a seat is to be used, this is located to the bench frame as discussed above. It would be possible if required to provide a bench roller attachment which can be interconnected with the main support of the bench base. 10 Figure 7 shows dip bars which have a connector assembly 81 which can be similar to the bar hooks 40 and are adapted to cooperate with the apertures 23 in the members 11. The bars have two components 83 and 84 which are preferably integral and component 84 has a hand piece 85 associated therewith. These bars can be connected on either side of the members 11 and can act as a support whilst dipping movements are effected by the 15 user of the apparatus. It will be noted that the apparatus is such that lunges can be made in the confines of the apparatus which is a valuable feature. The use of the dip bars is usually associated with a movement along the length of the apparatus. The hooks 82 associated with the connector assemblies 81 for the dip bars can be used as an alternative to bench hooks 65 to support the bench. 20 Figure 8 shows a dumbbell which is particularly suitable for use with the systems of the invention, and comprises a bar 91 which includes a handle portion 92 and fixed weights 93. If required, the fixed weights may be provided with a collar 94 and grub screw 95 so that their value can be varied. The aspect of the invention which is of importance is the concept of readily removable 25 and replacement adjustable weights 96 which can be placed over the bar 91 and as .VTTR.RTTTTTTR RHRFET (RTT R ),1Rfl/4AT WO 99/64114 PCT/AU99/00431 -9 illustrated held in position by a spring collar 97. When using dumbbells, it can be valuable to add adjustable microweights to these as these can enable more effective incremental loading for training than has generally been available. Whilst it has been known to provide dumbbells which can have variable weights, these 5 have normally been very slow to place onto the dumbbell or to remove therefrom and as such it has been considered by many people hardly worthwhile, whereas the benefits they can get from minor changes can be quite substantial. In the invention and particularly for those people who have not done a great deal of weight training we can colour code the weights for the barbells and the dumbbells so that 10 these people can adjust their weights according to a colour system rather than physically examining the weights for actual values. In use, in general terms, the rack can be assembled and if the bench is being used the pins 66 of the bench hooks 65 are located in the required apertures 23 and, by rotation the returns 67 engage the members 11. The bench crossbar 51 is located at the required is height. The safety bar 30 is passed through the required aperture 58 and the bench is located into the required configuration. If the frame is to be used for exercises which do not require the bench then this is removed, the safety bars 30 are fitted if required and bar hooks 40 can be located in required apertures 23 of members 11. The weights to be used can then be positioned on 20 the bar hooks 40 and the necessary exercises effected and it will be appreciated that the user is protected from inadvertent dropping of the weights by the safety bars 30 located below his or her body. It will be seen from the foregoing that we can provide a very versatile frame and bench arrangement which can be useful for various forms of weight training. .VTTRVTTTTTR VFRT /RTT F ?,K1f/e/A iTn WO 99/64114 PCT/AU99/00431 -10 It is also to be appreciated that variations can be made to the rack and the bench for various applications. The rack and bench are designed for use with a training programme which we have developed which may be built around: s 1. Barbell Squats - performed as per a conventional power/squat rack. The safety bars 30 of the apparatus allow heavy loads to be lifted safely. The barbell is supported on the adjustable bar hooks 40. 2. Barbell Lunges - unlike conventional power racks the apparatus has a deep safety cage, which allows heavy lunges to be performed in safely. 10 3. Chin-ups - the top supporting cross bar 21 doubles as a chin-up bar. 4. Dips - it can be that dip bar attachments 80 illustrated in Figure 7 are inserted in apertures 23 of member 11 at the appropriate height. It will be seen that the attachments are formed in a manner similar to the bar hooks and the bench hooks and are positively located once fitted. is 5. Bench Pulls - are performed by lying prone on the bench and pulling the barbell which is positioned on bar hooks 40 which are inserted in apertures 23 in members 11 at the appropriate height below the bench, upwards to the bench. Dumbbells can also be used. 6. Bench Press - the bench is mounted low within the rack to allow bench press to 20 be performed whilst maintaining trunk stability. Bar hooks 40 are adjusted to suit individual arm lengths. Dumbbels can also be used in this exercise. SIRSTTTTTTFR SIFT (RTTI f 2 6)fR/A 11 WO 99/64114 PCT/AU99/00431 -11 7. Incline Bench Press - positioning the bench on an angle (approx 30 0) and fitting the bench seat 60 allows incline bench press to be performed. Dumbbells can also be used. 8. Incline Abdominals - the bench is adjusted to progressively increase the angle 5 and therefore the difficulty of the trunk stabilisation exercises. A variety of exercises can be performed depending on individual strength. A barbell is placed on the bar hooks 40 in an aperture 23 of the members 11 to provide a handhold. 9. Shoulder Press - standing shoulder press is performed within the safety area with safety bars 30 in place. Military Press, Behind Neck Press and Push Press 10 can be performed. 10. Pull-Ups - by placing the barbell across bar hooks 40 at a suitable height modified chin-ups can be performed. Alternatively, a safety bar 30 can be passed through apertures 58 of the arm members 4 to carry out this exercise. The system uses cards, one of which is illustrated in Figure 9, for each of the types of 15 exercises and if required we could have two different programmes one of which could be used on say, Saturday, Sunday, Monday and Tuesday and the other for the remainder of the week. The system is adapted for use with groups of persons (although it can be used individually) and each programme could have six major exercises which are broken down into three groups of two. In a class participants are divided into two groups each 20 of which rotate around the first two exercises and then proceed to the second group of exercises, which are once again rotated and then to the third group of exercises which are again rotated. The number of repetitions used by each group will depend on the strength of the members of the group, relative to the training programme and could if required be 25 different for different members of the group if there are more advanced students in the group. .4VTR.VTT.TTTTE SRPRT IR Fi)(RWf/A TT WO 99/64114 PCT/AU99/00431 -12 When working in groups the participants work in pairs with one exercising whilst the other rests and assists should this be necessary. Especially prepared music can be used to guide when and for how long participants exercise and rest. The music may also provide guidance as to the speed at which the 5 exercise is performed. The system can also provide other forms of exercise, for example trunk exercises and Figure 9 is a chart illustrating one form of trunk exercise. Basically the trunk exercises are broken down into four sections: 1. Trunk Stabilisation (Transverse Abdominis); 10 2. Trunk Flexion (Rectus Abdominis); 3. Trunk Extension (Erector Spinae); 4. Trunk Rotation (Obliques); and each of these has several 'exercise progressions' some of which are for use with the apparatus of the invention, some of which require no additional apparatus. Figure 9 is is an exemplification being Chart 3 of the Trunk Flexion group. It can be seen that this chart, and all other charts, progress through the exercise with beginner, intermediate and advanced levels. The diagrams indicate how the exercise is to be carried out and the degree of difficulty and equipment to be used is indicated as are the preferred number of repetitions depending upon how the student is progressing. 20 Tables The attached tables provide an indication of the system to be used with the apparatus of the invention and are basically to be used for the instructor or trainer to develop a training regime for particular individuals or groups. .VTTR.VTITTTT .VfTRRT (PT F 7 )/f)/A Jin WO 99/64114 PCT/AU99/00431 -13 It will be seen that the system of the invention provides a system of strength training which can be carried out readily at any required location and is adapted for use with groups of students who may be of effectively the same level or can be of different levels, it provides a structured arrangement which ensures maximum benefit to the students and s a paced teaching arrangement which ensures that the students work within their capabilities whilst strength is being developed. It is of course to be understood that the actual arrangement of the system can be varied to provide specific results or to provide an alternative exercise programme. All such variations together with variations in the rack and bench are deemed to be part of the 10 invention. RIUTRSTITUTE R RFIT (RUIE 26)WRn/A i) WO 99/64 114 PCT/AU99/00431 - 14 0 Z a~) o 0 C) C) U) U) 4-5 0 -U _ro s- 0 0 0 Ua) o0 cc 00 R*WR.VTTTfTTTI' VUFFT i(RlJIP FII'Rfl/4 TI WO 99/64114 PCT/AU99/00431 - 15 U)0 a) Lo aoC)n u) (D :D c) U) E - 0) 0 .0 U) -0-> 00 ___D __0 Da)0 a) a- - CL E. - a) ). N) O F-. I)a Ea 2 a) a) a)O U) ) ) a) a)a GU U) ) x L- a STIRSTITUTTTE SHEET ('Rt If F276)1 fl/A U1) WO 99/64114 PCT/AU99/0043 1 - 16 =D < < U) o co Z mID LU < LU 00 ca r ~ -J w 0~ 0 n W E w-C < a) - 0 ca (0 C) 0 .1 3W 00 *- 0 0 cv U) c( Ow w x a) 0) Lz. 0 z ED p. 4- 0 wL 1~w U) (n ( W o 0 U Q(9 < T- ID LU < C ) 00~ I- 0-c a ~ c NUU C 0 0 -C 0) CO LU m < 00 In U) U) C (90 LU w-i LU < IED co C) 0 .7 - c) C SUq~R.,vTI~TFR.'IIFFr (jRIJr. 7if)(Rl4 U) WO 99/64114 PCT/AU99/00431 - 17 ai) co 00 C 0) 0 CI c r < 0 x: C:,) as 0 00 .2U oaw x' U). (1) ( urn0 <m Wc 0 -6 (1) (fli ) x a). UC) 0 m E) 0-00 EdC Ui) *) 0. U, <' ~E ~ 0 a- Ma 0oc 0m uci 0~ 0 U coi 00 U.1 0) Cl') Lca) - E0 cci~- (W n( 10) STI STTTTR VRF (RT P)IWfla)] WO 99/64114 PCT/AU99/00431 -18 4t 0 n -j ~ U) 0> Oc IL m . (1 CL N oE rr L. -Z E E~ 0~ CM/ U); cA .

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Claims (26)

1. A rack apparatus for strength training having a frame having a pair of spaced floor engaging members at one end of which there can be a a first pair of upwardly directed members one associated with each floor engaging member, a s further pair of upwardly directed members each associated with one of the floor engaging members, the pairs of upwardly directed members including spaced apertures therethrough to which can removeably be connected further pieces of the apparatus, and being able to be moved relative to the floor engaging members for ease of transport of the apparatus. 10

2. A rack apparatus as claimed in claim1wherein at least one of the pairs of the upwardly directed members are removeably attached to the associated floor engaging members.

3. A rack apparatus as claimed in claim 1 wherein at least one of the pairs of upwardly directed members are hingedly connected to the associated floor 15 engaging members.

4. A rack apparatus as claimed in any one of claims 1 to 3 wherein each of the first pair of upwardly directed members includes an extension the lower end of which is spaced from the lower end of the member and terminates in the same horizontal plane as the lower end of the member and abuts the floor engaging 20 member to provide stability to the first pair of upwardly directed members.

5. A rack apparatus as claimed in any one of claims 1 ro 4 wherein the first pair of upwardly directed members extend further upwardly than the further pair of upwardly directed members. SIJR.VTTTITS MFFT (RTIT 26)WRWf/A U) WO 99/64114 PCT/AU99/00431 - 26

6. A rack apparatus as claimed in any one of claims 1 to 6 wherein the first pair of upwardly directed members are adapted to be interconnected at their upper ends, the connection being by means of a rod which serves both to stabilise the apparatus and which is adapted for use as a horizontal bar. 5

7. A rack apparatus as claimed in claim 6 wherein the rod inter engages with the upwardly directed members and is attached thereto when the apparatus is to be used.

8. A rack apparatus as claimed in any preceding claim wherein the spaced apertures include apertures which are coaxial in the first pair of members and the other io members and through which can pass safety bars which provide a limit to downward movement of weights located there across or being used thereabove.

9. A rack apparatus as claimed in any preceding claim wherein brackets can removeably be connected to the apertures in the first pair of upwardly directed members to receive or retain further components of the apparatus or devices to is be used therewith.

10. A rack apparatus as claimed in claim 9 having a bench which can be connected at one end to the brackets.

11. A rack apparatus as claimed in claim 10 wherein the bench is rotatable about the connection to the brackets to be able to adopt different angles. 20

12. A rack apparatus as claimed in claim 11 wherein the other end of the bench can rest on the ground between the floor engaging members. iVIRSTITIT R VITI FT (RUFF.R 2,/wR/A WO 99/64114 PCT/AU99/00431 - 27

13. A rack apparatus as claimed in claim 11 wherein the bench can be supported at the other end by resting on a member located transversely between the members of the further pair of upwardly directed members.

14. A rack apparatus as claimed in any one of claims 10 to 13 wherein the bench has s a removable seat associated therewith.

15. A rack apparatus as claimed in claim 9 wherein the brackets are formed to act as a support for a barbell.

16. A rack apparatus as claimed in claim 9 wherein the brackets includes a dip attachment associated with each of the upwardly directed members. 10

17. A rack apparatus as claimed in any one of claims 9 to 16 wherein the brackets are connected by a quick release means.

18. A rack apparatus as claimed in any preceding claim wherein the space between the pairs of upwardly directed members is sufficient to permit lunging exercises therein. 15

19. A dumbbell comprising a body having extensions to which weights are adapted to be connected; first weights attached to the dumbbell one each side of the hand piece thereof, and positively located onto a shaft of the dumbbell and movable weights adapted to be placed over the shaft and to be removably held thereon.

20 20. A dumbbell as claimed in claim 19, wherein the fixed weights are held in position by a screw or the like passing through a collar and locking onto the shaft of the dumbbell. SUBS TITTITF RIHRET (RULE 261WRnA rn WO 99/64114 PCT/AU99/00431 - 28

21. A dumbbell as claimed in either claim 19 or claim 20 wherein the adjustable weights are held in position by a spring collar.

22. A strength training program for use with the apparatus of any one of claims 1 to 21 which incorporates the use of a program card system to enable the 5 systematic rotation of exercises.

23. A strength training program as claimed in claim 22 in which there are specific exercises for the legs, the chest and shoulders, and the upper back.

24. A strength training program as claimed in claim 23 where there are additional exercises for the abdomen and the lower back. 10

25. A strength training program as claimed in one of claims 22 to 24 wherein there is a program card for each type of exercise which can include a number of different versions of the exercise, each one being more taxing than the previous one.

26. A strength training program as claimed in any one of claims 22 wherein the 15 program is developed on the basis of the table set out herein. .VTTR.VTTTTTT .VJFRT IRIJTR MI( fn/A 1in