Strength Building Routine

[phorts]

I'm new and was wondering if anyone has come up with a proven strength building routine that works. I've been using my powerball for 2 days now and both my arms are dead, yet i can't put it down! I'm afraid i'll over do it so I want to get into a routine that I can follow and track my progress. I'm not just looking for minutes but speeds to keep the ball at or even 30/60/90 reps.

Thanks for your advice :D

[LTLFTC]

Welcome to the addiction. The short answer is practice practice practice and rest rest rest. Speed is a technique thing mostly and a strength thing a little bit. Endurance is genetics and persistence. It pays not to overdo it at the start as you may injure yourself and take a while to recuperate. Build up slowly persist and it will come. Some people it takes months some people years. Have fun.

As for a speed a good 90's endurance is 85-90% of you high score. so if you high score is 12000. 90%=10800 times that by 1.5 gives you a 90's score of 16200 which would put you in the top bracket potential wise

[phorts]

Cool, that sounds like a pretty high benchmark to reach at first. My high right now is 11k and i think that would be a tough to keep a 9+k spin for 30 seconds, let alone 60 or 90. That's a good mark to shoot for though :D

So what should i be doing for a daily routine as a start up? 10 minutes / day straight w/ each hand? 3 - 30 second strength training with both hands? Do it till it hurts? What's safe? What's good for strength building? What's good for Therapy? How much rest? 1 day, 2 days?

I'm so excited to get going and get stronger but i dont want to overdo it, i just dont know how much is too much, or too little for that matter.

thank you!

[PBallAndy]

A Tried And Tested Daily Routine Required

Hi All,

I have found my Powerball whilst clearing out for moving house - YAY! :D

I used to use it a little when I first got it - but not as regularly as I should have.....Then I mislaid it - DOH! :o

Well now I am alot more into fitness than previously - and visiting the gym regularly for both Cardio and Strength training :eek:

However, I wish to use my newly found Powerball to strengthen my arms more completely - ie. wrists and forearms ;)

Any suggestions on a daily routine to follow greatly appreciated :)

Andy :cool:

[HCAWN]

just thought i'd help i've been powerballing for a while, but recently bought a new one and set up a routine.
over 2 weeks i've already seen a huge improvment in all areas (high speed from 10500 to 13500 and 30s 60s 90s).
have a look:
http://www.powerballs.com/forum/showthread.php?10625-Workout-Helper-Program