As we continue to develop core strength, there are some constants and opinions that need to be kept in mind.
Just with taking medicine, the amount of exercise planned is for a reason, and an error in judgment can be made, believing that if the exercise calls for X number to be done, then 2X must be twice as good. Wrong. It may work for a while, but it will take it toll, and physical breakdown, AKA injury, will be the likely result. We are not only developing muscle tone and strength; tendons need to be strengthened and muscle memory needs to be developed. Learning proper technique and methods will benefit you greatly in the long haul. Just as with cardio vascular base building, the same has to be done with our muscle base. There are people who train continually and compete with little to no injury, and some who are hurt all the time. Not all of that is coincidence, training smart is a learned skill, it is better to end a work out thinking that you could have done more, than to do too much and regret it.
Doing an exercise or weight routine correctly is the best way to achieve your goals. We all seen people in the gym who are frantic in their motions, work up a ton of lather, and seem to be getting a lot accomplished. In reality they’re kidding themselves. It is far better to do 3 reps very well than to do 10 badly. Think about which muscles the exercise is targeting, how you use them, and what the exercise is trying to accomplish, is your core stable, are you able to complete a full range of motion, do you look smart in your gym outfit. All of these things must be considered.
I am a big fan of dumbbells over barbells, and here’s why. With dumbbells both hands have to lift the same amount of weight, and the weaker hand can’t coast. They are little more work to stabilize, so lighter weight can be used, but require a little more effort on your part. As a result a better result.
Lastly, always remember that John is right. All the time.
I am going to introduce some new movements this segment, building on last’s month attention to the core. Some may recognize these from yoga. I like them because they involve no weight, so it is harder to hurt yourself. As we all know, gravity is quite a foe. Again this can be thought of, and done as a circuit, working from the top of the list to the bottom.
As much as possible the routine for the month will be 3 weeks of progression in effort, then a backing off on the fourth.
As always a short 5 to 10 minute warm up is essential before the routine. This
can be done on the erg or treadmill or any cardio activity.
Exercise |
W1 |
W2 |
W3 |
W4 |
|
70% |
75% |
80% |
70% |
Lunge |
2 x 8 each leg |
2 x 10 |
3 x 8 each leg |
2 x 8 |
Push ups* |
2 x 10 |
2 x 12 |
2 x 10 |
2 x 8 |
Glute Bridge |
|
|
|
|
| All In One |
2 x 15 |
2 x 15 |
3 x 10 |
2 x 15 |
Sit Up* |
2 x 25 |
2 x 25 |
2 x 25 |
2 x 25 |
Shoulder Press* |
2 x 8 |
2 x 10 |
3 x 8 |
2 x 8 |
Pillar Bridge |
2 x 30” |
2 x 30” |
2 x 30” |
2 x 30” |
Bicep Curl |
2 x 8 |
2 x 10 |
3 x 8 |
2 x 8 |
Oblique |
2 x 8 each side |
2 x 10 |
3 x 8 |
2 x 8 |
* physio ball can be used
Push ups – can be done with hands on the ball, or on the floor, with your knees or toes on the floor. A bench can be used, hands against the bench.
Glute Bridge- On your back on the floor, heels on the ball, feet together. Lift your hops up, so that your back and legs form a straight line. Keep your shoulders on the floor, and try not to transfer your weight to your neck.
Pillar Bridge-Laying on your stomach, prop your self up on your elbows, so that your back is straight, hold a strong position, for the entire time. It is better to hold good form for a shorter time, than to be going for the suggested time, and falling apart.
Bicep Curl-This will help to balance your strength gains, also it really helps make your guns pop for summer. Make sure you posture is strong, and a continuous motion up and down, through the whole range.
Oblique Lift-For lack of a better name. Stand up right, with a weight in one hand. Arm straight down at your side. Bend laterally, to the side opposite of the weight. Bending about 40 degrees over, then back to about ten degrees past center to the weight side. The key to this is to keep the movement lateral, and move slowly and steadily.
The percentage at the top of the chart is the amount of weight, as a percentage of your one lift maximum that you should be using. If you have no idea what is, or do not care, use a weight that you can get through the number of repetitions with out failure, and yet still enough to create resistance to work the muscle group. Never increase weight week to week by more than 5%.
As always all questions can be directed to my new e mail john-cotter@hotmail.com
~ John