For Jan we are going to concentrate on developing core strength, which involves the abs lower back and lateral muscles. The core area is the key to over all strength and power, as well as going a long way to protecting your lower back.
A general over view for the coming months will run this way. Jan & Feb will be to developing core strength, and using a series of combined movements. March will lean towards more power and strength development, with heavier weights and fewer repetitions, then in April again back to the circuit training, with a nod towards prepping to getting back on the water in May.
Ideally the program will work in a series, so that for 3 weeks there will be a build up, then the last week will have a minor easing, then starting the next month from a point slightly higher than previous months.
When using weights try as much as possible to use dumbbells as opposed to barbells. The thinking is that with dumbbells, each arm has to do the same work. With a barbell, one arm can do more of the work.
Remember that a slow steady cadence is best for each weight lifting motion, about 2 to 3 seconds. As with many things, a few done really well, out weighs a whole bunch of poorly done motions. Quality is the goal
If anyone would like more guidance or personal help with either the weights
or erging, I am available for individuals or small groups, to help you get the
most out of the work outs.
Exercise |
W1 |
W2 |
W3 |
W4 |
W5 |
*Shoulder Press |
2 x 10 |
2 x 12 |
3 x 8 |
2 x 10 |
|
*Chest Push |
2 x 10 |
2 x 12 |
3 x 8 |
2 x 10 |
|
1 leg lunge |
2 x 10 each leg |
2 x 12 |
2 x 15 |
2 x 10 each leg |
|
Sit up on Physio Ball |
|
|
|
|
|
| *Seated Torso twist |
2 x 20 each side |
2 x 20 each side |
2 x 20 each side |
2 x 20 each side |
2 x 20 each side |
*Back Lifts |
2 x 10 |
2 x 12 |
2 x 12 |
2 x 10 |
|
All in One |
2 x 15 |
2 x 15 |
2 x 10 |
2 x 10 |
|
*Glute Raise |
2 x 10 |
2 x 12 |
2 x 12 |
2 x 12 |
|
Sculling crunch |
2 x 10 |
2 x 10 |
2 x 12 |
2 x 12 |
|
Windshield wipers |
2 x 10 |
2 x 12 |
2 x 15 |
2 x 15 |
Week 3 add 5% increase in weight
Week 4 return to week 1 weight
Shoulder Press: Seated up right with back and abs firm, press weights
over your head, making sure the weight travels in a smooth motion, and a steady
plane, a.k.a. reduce wobble and extraneous motion.
Chest Push: Either can be modified push ups from your knees, or against a bench, using weight, or with hands on the physio ball. Start where you can and work for improvement.
Seated Torso Twist: Can be done on the ball or the floor or bench, weight can be used. Sitting up right, twisting side to side getting as much rotation as possible, but no ore than 180 degrees for the full left to right motion. Maintain good posture and use a slow steady motion. If you want weight can used. The further the weight is held from your body, the greater the effort will be. Steady stable motion
Back Lifts: Stomach on the ball, lift your torso up as far as you can, hands folded across your chest. Come back down in steady motion, trying not to smack your head on the floor. great potential for falling off the ball.
All In One: Other wise known as a clean, this exercise mimic’s the rowing stroke closely, and as a result can put a big strain on your lower back. Be careful. Using dumbbells, crouch down to a squat position, not letting your thighs go past a 90 degree angle to the floor, make sure your back is firm and stable, stand up using your legs, and your legs straighten, add your back to it. Come to a full up right position. Think rowing stroke, and it will make sense. The end of the motion should have the weights brought up to your chest. Then the cycle reverses, hands got down followed by the body, then the legs. Repeat. Try not to hit your knees with the weights.
Glute Raise: Abs on the ball, lift your legs, they should be full extended behind you, as high as you can, slowly lower to the floor, and repeat. Also has great falling off potential.
Sculling Crunch: This will test your coordination ab strength, and willingness to embarrass yourself in public. Laying on the floor on your back, come up with your torso, and legs at the same time coming to a semi fetal position, return, but not quite all the way to the starting position, and repeat.
All questions or comments can be sent to me at barecovecharters@hotmail.com.
- John