Want to get stronger in a real way, not the muscles that make you look funny and are completely useless unless you want to pose. This workout is based on 3 minutes routine with a 2 minutes off. It will be tough but will build explosive power. Welcome to The Freak
The Freak Workout 25 seconds per station total 3 minutes 2 minutes rest. (7 stations without a wall or partner) * If you have a partner do all 8 ** if you have a wall do 8 1. Spiderman pushups 2. Plyometrics pushups 3. Hand Switch (on a ball push ups) 4. Recline pull ups 5. Rope Body weight pull ups 6. Jumping Pull ups 7. ** Medicine ball through into a pushups ** 8. Medicine ball Jump ups 9. * (Partner) Medicine ball through between partner *
The best thing about the web is the resources that are available at a click of a button. Many years ago finding out information on how to be a better runner would be to take courses or go to the library and read the text books donated by the local college. Well TriFuel is one of the better resource places on the web, Improve Your Functional Strength and Muscle Elasticity for Better Running This Season and Beyond really gets to the heart of the matter with how to stay strong and injury free. Now some of us do work core muscle groups, others abandon this once the season starts and just get to the miles. How wrong you can be, you might not feel it today but the wear and tear will catchup and injuries will creep in, read, digest and practice, this will make you stronger.
Want to train your core, get strong for the upcoming triathlon season, start using Kettlebell's. If you think that you are in shape and have a great center, prepared to be humbled. Andrey Patenko from Russian Kettlebell House will run you through a great workout. First lets say if you are going to take a class, well make sure they are from the source, former Soviet Union should do it. Like Jiu-Jitsu you would take it from the source that has been perfecting it for generations, the Gracie's. KettleBell's are a total body workout and if you mix it with CrossFit you will see results almost instantly. Flexibility, power, strength and core are all addressed and the effects are felt for days.
Here is Russian Kettlebell House's Level One - For Beginners class This four hour seminar and workshop is the ideal course for non-professionals and athletes alike, interested in safely and properly implementing kettlebell training in their workout. This step-by-step kettlebell experience includes:
Basic and fundamental kettlebell drills The foundations and history of Russian kettlebell training Basic kinesiology as it relates to kettlebell training Acceleration/deceleration and ballistic movements, and its superiority in muscle, joint, ligament and skeletal healing, training and conditioning. Systema for weight loss, longevity and reversing aging Systema for breathing, energy, flexibility and healing Kettlebell training safety and spotting techniques For professionals we will teach you how to work with your clients, and how to integrate kettlebell training into your clients' health, rehabilitation and strength goals. And much more ...
Gyms are great for pools, but a specialized Kettlebell workout with achieve more in a month than you could hope to get in a year at a gym. So go out and get a couple Kettlebell's and feel the effects that help you train better and feel better.
Gibbon-Slackline You might ask yourself what is Slacklining, well: Slacklining is a balance sport which utilizes nylon webbing stretched tight between two anchor points. Slacklining is distinct from tightrope walking in that the line is not held rigidly taut; it is instead dynamic, stretching and bouncing like a long and narrow trampoline. The line's tension can be adjusted to suit the user and different types of dynamic webbing can be used to achieve a variety of feats. The line itself is flat, due to the nature of webbing, thus keeping the slacker's footing from rolling as would be the case with an ordinary rope. The dynamic nature of the line allows for impressive tricks and stunts.
What better way to get in shape and find your center, yes Yoga could help but nothing beats being outside. Gibbon-Slackline is a great way to find that center.
Slacklining is a new and exciting way of life! This sport gets everyone moving! Whether in the garden, in the park, or at the lake - within a few minutes every place can be transformed into one big adventure playground.
We at the Gibbon Slacklines Team have taken on the challenge of promoting this sport worldwide - and we want you to be part of this movement too!
This innovative product range has been engineered to the highest levels of safety and user-friendliness. These pages will tell you everything you need to know about Slacklining, and how to discover this new and exciting way of life!
You want to get faster not bigger, you want your body to hold out for the triathlon season, not for the beach. Many things have changed in training ones body and the sport at which you compete. Should I do high reps, low weight, high weight, low reps. Confusing as it sounds it gets tougher when you get older and start to bring in multiple sports into the fold. Strength training different from weight training can mean different things but remember you want to keep it real. Pushing a barbell up 10 times with 135 pounds is nice, a better workout would be 100 push-ups in 6 weeks, building your back, arms and stomach. Trifuel.com has this great article for triathletes, here is what research says:
Running economy (RE) is how efficient one is at using oxygen while running. Several studies have suggested that rate RE can be improved through weight training. One study did weight training specifically with triathletes and found that RE as well as leg strength and power was increased.
Plyometrics and explosive weight training may be useful for improvements in endurance athletes. Examples of plyometrics would be one foot hops, bounding and skipping to name a few. Explosive weight training would include hang cleans and push press type lifts.
Weight training appears to be most effective in using periodization. The weight training should match the periodization phase of the other training leading into the peak race.
At the end of a rough season you start to think of ways to make yourself stronger for the upcoming year. You have neglected to be in the gym to put more miles in on the bike or run, well the off season is the best time to start. Push up one of the best exercises out can strengthen most of your upper body, hey maybe your gym teacher was not so crazy.
What counts as a pushup? The palms must be at shoulder-width. The body must remain straight throughout, i.e., no bending at knees or waist. The body must be lowered until at least 90 degree-angle is attained at the elbow and the body is parralel to the ground. The body must then be raised until the arms are straight. This equals one push-up. All pushups should be made on a hard surface. This basic principle applies to all our push-up entries with minor modifications.
So doing 1 push up might be a challenge now but imagine 100, how great would that be! As with all exercises it takes time and finding time is also a challenge, well this little workout takes about 6 minutes three days a week, stick with it and in 6 weeks 100 push ups or close. For a little more incentive you could hire a Trainer, he or she will coach you through and make sure proper form is followed. Now get going, 6 weeks will be here in no time and 100 push ups with it. Here is the complete program as a PDF link to this with your iPhone so you have it at all times for reference.
posted by HC Fitness and Technology Solutions @ 5:53 AM
Wednesday, February 6, 2008
Strength Exercise - Push-ups forgotten art
The art of push-ups have been forgotten, whether it is from that sadistic gym coach or that you joined a gym and feel as though the machines are great. Well nothing beats the push-up, you can take it with you do it anywhere and if you have kids instant weight, just have them climb aboard. The military still uses it to examine train recruits. A Navy Seal even invented a push-up device to take the strain away from your joints. What can be said, to help develop the back, chest, tri's and overall core, the push up is it. Get pushing to help develop yourself, the natural way!
image from eothopod One of the most overused muscle and seldom worked out is the rotator cuff. We spend countless time in front of our computers, in our cars, swimming and biking and this causes our shoulders to be internally rotated and protracted for long periods of time. Which leads to weakness!
This is the off season lets get to work on making the core and muscle that are overused and neglected stronger.
Scapular Push-up: This strengthens your scapular muscles, rhomboids, and middle trapezius.
Put your hands directly under your shoulders on a Swiss ball.
With arms slightly bent, pinch your shoulder blades together for 2 seconds, then push them apart and pause. Do 12 to 15 reps
Behind the Neck Band Pull: Lower traps for adequate scapular upward rotation and shoulder health.
Arms shoulder width apart, grasp the resistance band with your at shoulder width apart and palms facing forward.
Pull the bands apart, by pulling the shoulder blades back and down and flexing the elbows.
The 300 workout seems to be one of the best overall body workouts. Keeping your core fit is important and better than just doing a boring gym routine. Developing real strength that can be used outside of the gym and to tackle "real" world task is important. From chopping wood to doing a Triathlon, ones body must be prepared to fit off injury. This is not for the weak, so most triathletes should not have a problem, and since this is the off season it is the best time to redefine your core body.
The 300 Workout The workout gets its name from the total number of repetitions.
25 pull-ups 50 deadlifts at 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 "floor wipers" (a core and shoulders exercise at 135 pounds) 50 "clean and press" at 36 pounds (a weight-lifting exercise) 25 more pull-ups -- for a total of 300 reps There's no rest between movements
Beginners, start slow and work up to the 300. Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
As we all start to get into the summer and biking and running outside is a lot more fun then being in the gym we seem to let the little things go, strength training. From the swimming and biking you tend to use more chest, shoulder and parts of the back (lats), but the traps and rhomboids (center of the back) get forgotten. So when you start to feel your shoulders getting tired start working the traps and rhomboids. Doing exercises while on a balance board (Indoboard) not only improves the muscles that you are working but "core" muscles as well. The muscles of the torso stabilize the spine and provide a solid foundation for movement in the extremities. These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities. Remember you are doing hundreds of miles a week, between swimming, biking and running, so through out the high reps and light weight (after you have mastered the movements, don't jump into anything until you consult your doctor or NASM Trainer) and lets get down to business!
"The most effective type of strength training program for a triathlete incorporates a single, very high intensity set for each muscle group. This stimulates the desired strength increase without building huge muscles or using up too much time or energy that we need for swimming, cycling, and running. Strength training is an important supplement, but it is a supplement. Spending hours in the weight room won’t improve triathlon performance."read more...
