Hybrid Outdoor Training Homework
Strength
Our main objective this week is to improve strength and build lean muscle mass in the large, major muscles of the body. The MOST important thing to focus on in your strength workouts over the next few weeks is INTENSITY. For many of you this may mean increasing the weight that you use for your strength exercises. But be sure that you gradually increase the weight and that you can control the weight through the range of motion for each exercise.
An ideal weight for each exercise should make the last repetition of the last set almost impossible, but doable. If you can do 12-15 reps on the last set, then the weight is too light.
This week's strength exercises are the 1-Leg Squat, Pull-ups, and Dumbbell Chest Press:
1-Leg Squat
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The purpose of this exercise is to strengthen the glutes, quadriceps, hamstrings, and stabilizing muscles of the hip, knee, and ankle (yes, there's a lot going on in this exercise). Naturally, the largest muscles in your body are between your hip and knee. Working these muscles will burn a lot of energy. More importantly, it is easier to increase the lean muscle mass of a large muscle than a small muscle (i.e. your glutes have more lean muscle than your forearms). The more lean muscle you have, the more fat you will burn 24 HOURS A DAY! In addition, improving your functional glute strength will spare your knees and back when lifting things "in the real world".
The Technique
-Stand about 6 inches in front of a step or bench on 1 leg.
-Sit back and lower your body until your butt touches the bench or step lightly. Be sure to keep your head and chest up during the descent. Lower your body as slowly as you can.
-Initiate the ascent by engaging your glutes and keeping your core tight.
-Stand up, keeping your head and chest up.
- If necessary, you may use your hands on the bench to assisted with the initial upward movement.-Repeat.
Note: The lower the step, the more you will use your glutes, and the more challenging the exercise. Try to go as low as possible while maintaining form.
Pull-ups
The purpose of this exercise is to strengthen your upper back muscles (Latissimus Dorsi, rhomboids, trapezius, and rear deltoids). You also will develop strength and stability in your lower back, glutes, and hamstrings just from maintaining posture in the exercise. Naturally, your Lats (Latissimus Dorsi) are the largest muscles in your upper body. Remember, the bigger the muscle, the more lean muscle mass potential, the more calories burned. Also your lats are useful for pulling things and holding things close to your body (like when you are carrying something).
The Technique
You may do these from a high bar, using an assisted pull-up machine, or angled on a Smith Machine. Here is the angled version:
- Position the bar at mid-torso height. Hold the bar with your palms down and slightly wider than shoulder width.
- Walk forward under the bar so that you are leaning backward. NOTE: The farther forward your feet are, the more difficult the exercise.
- Position your feet so that just your heels are on the ground. If you feel like your feet will slide forward, you may brace them against a wall, step, or other solid object.
-While keeping your body straight, pull yourself up to the bar. Pause at the top of the movement for a brief second while keeping tension on your lats/upper back muscles.
-Slowly lower back to full arm extension, again, keeping your body straight.
NOTE: If 10 repetitions is not challenging, you should move your feet forward.
Dumbbell Chest Press
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The purpose of this exercise is to strengthen the primary pushing muscles of the upper body (Pectoralis Major, Anterior Deltoids, and Triceps) and the stabilizing muscles of the shoulder.
The Technique
-Sit on a bench holding two dumbbells upright on your thighs.
-Roll back onto the bench, using your legs to help bring the weights over your chest. NOTE: If you do not feel comfortable with rolling back, get someone to assist you.
-Start with your arms straight and parallel to each other. The weights should be directly over your chest.
-Slowly lower the weight to the outside of your chest in an upside- down "U" fashion.
-Pause at the bottom, then press the weight back to the top, following the same upside-down "U" pattern.
-Exhale as you press. Inhale on the way down.
-When you finish, bring the weights down to your chest. Bring your legs up so your thighs meet the weights. And roll back up to a seated position with the weights.
Stability
This week's stability exercise is the plank with your forearms on a stability ball. If you can, progress to feet elevated.
The purpose of this exercise is to improve the strength, stability, and endurance of your core, hip, and shoulder muscles.
The Technique
- Position your forearms on the stability ball so that your arms are shoulder-width apart, with your elbows directly beneath your shoulders.
-Slowly extend your legs one at a time so that you are in a plank position.
-Keep your body straight, and do not let your back arch.
-Hold.
-To "dismount", just bring one foot forward onto the ground.
Note: To increase the difficulty of the exercise, you can elevate your feet and/or extend your arms. Be sure to stop if you feel stress or discomfort in your lower back.