Posts Tagged ‘Power’


10 Minute Trainer - Workout for the Busiest People

 

Here is a good resource for Bodyweight exercises that you can do at home or in the gym. The video claims 44 different exercises, but I cut it down to 40. Some of the exercises are just variations of another. Some of them also requires a few equipment like a stability ball or a pull up bar, but most of the exercises can be done at home without any equipment. You can see different kinds of push-ups, variations of pull-ups, roll outs, and of course, burpees.

This is a good list, but one thing I noticed is that they’re mostly upper body exercises. This guy needs to squat! Out of the claimed 44 exercises, there are only around 5 to 8 exercises that targets the legs. If he included the squat and lunge variations, the list could be longer!

Here are the exercises:

  1. Mountain Climbers
  2. Dragon Walks
  3. Jumping Lunges
  4. Pike Roll Out
  5. Burpees
  6. Hanging Knee to Elbow
  7. Frozen V-sit
  8. Spiderman Push-up
  9. Single Leg Burpee
  10. Hindu Push-ups
  11. Diamond Push-ups
  12. Lawnmower Extensions
  13. Archer Push-ups
  14. Fingertip Push-ups
  15. Hanging Leg Raise
  16. Clapping Push-ups
  17. Single Leg Box Jumps
  18. Chest Tap Push-ups
  19. Archer Pull-ups
  20. Clapping Pull-ups
  21. Crucifix Push-ups
  22. Hanging Wipers
  23. SHOP

  24. Hanging Leg Raise to Lever
  25. One Arm Hanging Leg Lifts
  26. Pistol Squat
  27. L Sit
  28. Dragon Flags
  29. Ab Crunch Shredder Dips
  30. Triple Clap Push-ups
  31. Lalanne Push-ups
  32. Muscle Ups
  33. Standing Ab Wheel Roll Out
  34. Bodyweight Tricep Extension
  35. One Arm Push-ups
  36. Thigh Slap Push-ups
  37. Superman Push-ups
  38. Hannibal Leg Flutters
  39. One Handed Clap Push-ups
  40. Back Flip Burpees
  41. 360 Push-ups

Watch the video here:


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few days ago, I saw a interesting video where four people ‘competed‘ to know which person could make the most number of squats with their own body weight. Now, they’re not just the Average Joe’s we see everyday, but seasoned athletes in their own fields.

These athletes are composed of a Powerlifter, a Strongman, an Olympic weightlifter, and a Bodybuilder. The people who put this up might have thought that this would finally determine who is the strongest athlete among the four disciplines. We know that following the Principle of Specificity, these athletes subdue themselves to a training program that would best suit the specific goals of their sport, so it is interesting to see which kind of training and technique would result to maximum muscular strength and muscular endurance.

The Powerlifter and the Weightlifter both train to do a 1-rep max in their competition, so they are used to training with low repetitions but at a high intensity (weight). On the other hand, the Strongman and most especially the bodybuilder are used to training with higher number of repetitions at a moderate to high intensity. Each competitor’s body weight was determined and they were set to squat their body weight as many as they can for 5 minutes.

The whole video is 10 minutes long and I didn’t watch all their grunting and groaning. (Disclaimer: the next sentence is a bit of a spoiler.) There are just some moments you may want to see like when one lifter almost loses his breath, or when another lifter fell on his squat rack! Anyway, if you just want to see the results, you can skip to 6:45 on the video timeline for the last minute of their match.

Recovery is as important as training!

Check out “Power Recovery Method” by Joe Hashey, CSCS to know how to get the best results from your workouts just by utilizing rest and recovery properly.

You can watch the video here:

Assuming that you now have seen the video, I can now ‘spoil’ the details!

As I’ve said earlier, the Strongman and the Bodybuilder are used to training at a higher number of repetitions so it’s safe to bet on one of them. However the Powerlifter and the Weightlifter, who trains with low reps and high intensity are the ones who prove to have a little more edge in terms of muscular strength and muscular endurance.

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Work Out Wisely!

Eric Cressey, CSCS developed the “High Performance Handbook” to show how to individualize your workouts to fit your specific goals and needs. Don’t waste your workouts. Working out the wrong way is like not working out at all, or even worse if your workout leads to injury!

One thing I noticed at the start (apart from noticing how the strongman kinda looks like an endomorphic Wolverine!) is how the Powerlifter and the Weightlifter distributed their repetitions. The four were allowed to take rest periods at any time and as long as they want throughout the five minutes. The Powerlifter rests every 6 to 8 repetitions in his first few sets. The Weightlifter, even though he does at least 15 reps in the first sets, takes a longer rest period to recover – the Powerlifter eventually caught up with the Weightlifters’ number at 30 squats. On the other hand, the Strongman did 20 straight repetitions while the Bodybuilder did 17. They did not recover long enough before doing their next sets which was detrimental as they were only able to do less repetitions than before. Of course, there was a time pressure for all of them to do the most number of squats but being ‘strategic’ on how fast each repetition should be and how to distribute the sets and rest period was still important.

First of all, this shows how recovery is very important to strength training! It’s not just about how much you lift and how often, but also how you allow your body to have short term recovery (resting in between sets) and long term recovery (resting in between training days or competition periods; periodization). Joe Hashey, a Certified Strength and Conditioning Specialist (CSCS) and a Top Personal Trainer developed a program for maximum recovery for efficient workouts. Many people waste their time in the gym working out the wrong way by not letting their body recover correctly – this won’t produce the results they want and might even lead to injury! Try Joe Hashey’s “Power Recovery Method” to maximize your workouts and achieve the best results in less time.

Secondly, the video shows how it is important to have the right technique and strategy when lifting. Form and technique matters in any exercise program. To get the best out of your training, you should know the right tools to use! An inefficient workout is like not working out at all and sometimes even worse if you train the wrong way and it leads to injury! Eric Cressey, the founder of Cressey Performance who is another CSCS and is an accomplished powerlifter, author, and coach, developed the “High Performance Handbook” which shows how to program your workouts to fit your individuality and specific goals. The Handbook helps you design a program suitable to your needs and even how to modify exercises based on your level. His program is proven not just by recreational fitness enthusiasts (a.k.a. gym rats) but by known athletes and Olympians. He specializes in applied kinesiology and biomechanics which simply means that he has an expertise in program design and corrective exercise for strength development and athletic performance. Try his Handbook for maximum results from your workouts!

Optimum massThe mixed smell of iron, sweat, and rust wasn’t really lovely but I guess my olfactory nerves eventually got accustomed to it. I first took up Weight Training class as my second P.E. of choice, thinking that improving my anaerobic capacity would be of more benefit for me since I have asthma. I thought that getting stronger first would be better for me, before I undertake physical activities that require more aerobic component (The next P.E. I was thinking of taking was Swimming. If you’ve read Part 1, you’ll know why). However – having no background in sports training – it was in that class that I was first able to understand, apply, and experience the Principles of Training.


Here are some of the Principles of Training that would help you train better as well:

  • Individuality. I knew how un-fit I was and I wanted to improve and get stronger. This principle may be one of the most gracious – it implies that each person or athlete has their own individual differences, and the training program must consider those differences. What worked for one person might not work for another. You can’t simply copy what the other person does in the gym and expect the same results in the same time. For a long time -and even until now – coaches have been implementing a ‘one size fits all’ approach to training, sometimes even copying the training program of a winner’s team. This might result to undue load and stress to the athlete.

    Physiological, social, and psychological differences must be considered before doing a training program. I learned about the different somatotypes or body types – the endomorph, mesomorph, and ectomorph. I was somewhere in between an endomorph and a mesomorph, so I should not expect to look skinny like an ectomorph, and I ought to capitalize on my own somatotype. I also realized that I work out better when I am on my own, or at least have my personal space in the gym. Some people won’t work out without a ‘workout buddy’ or a ‘spotter’ – for me, I am able to focus more when there’s no one looking.

    An individualized training program will help the person or the athlete achieve improvements in strength and performance more efficiently. If you are training with a group of people, modifications can be incorporated for your individual needs. Last but not the least, be realistic and set goals according to your individuality.

  • Specificity. This is also known as the SAID principle – Specific Adaptations to Imposed Demands. This simply means that our bodies adapt to the specific mode of training and stress that we put into it. If you swim, you’ll get faster and stronger at swimming but you won’t be improving at another skill, say, throwing. This means that you have to work the same muscle groups that work for the movement or skill that you want to improve. Also, you have to be specific to the type of training that you will be doing, if it will be aerobic or anaerobic in nature.

    For me, I didn’t improve much of my aerobic capacity when I started because I just focused on lifting weights and training for Powerlifting. If you’re just doing weights at the gym, you won’t develop your legs or any other part of your body if you just do bicep curls.

  • posterior chain

  • Progressive Overload. This may be my ‘favourite’ principle among the list. It suggests that to see improvements in training, a person must exceed the level of stress applied to the body that he/she is accustomed to. You must do more than what you are used to doing so that you will see the results you want to see. Challenge yourself every workout. Give your maximum effort, and may be even a little more. But as much as overloading our system is important, we should remember to do it progressively. The body adapts to the gradual increase of stress placed on the body during training. Additional load can be applied either to Volume – the amount of repetitions that you do the exercise; or the Intensity – the amount of effort to maximal that you apply to do the exercise.
  • Detraining (Reversibility). Our body is designed very well to adapt that it even adapts even if we do nothing! This principle is sometimes referred to as the “use it or lose it” principle. Studies show that athletes who stop their sports and training eventually loses the fitness and skill components over time. You lose fitness when you stop exercising and how quickly you lose fitness depends on factor such as your fitness level when you stopped, how long you’ve been exercising, and how long you stopped. For conditioned athletes, studies show that they become detrained after three months of not exercising. However, for sedentary and beginning athletes, studies shows that stopping exercise only after two months brought them back to their original fitness level!

    All of us has reasons to stop exercising or training for a while. This principle reminds us to take it easy whenever we go back to training. During college and being part of the Powerlifting team, there were many times that I had to stop training for a few weeks and even a couple of months because I needed to study for an exam or finish a paper. This principle works with progressive overload because I had to go back to lighter loads and progress again before training for another competition. The good news according to research is that athletes and more trained individuals are able to retrain faster even after a long break.

  • Recovery. Last but definitely not the least is the Principle of Rest and Recovery. This principle of rest applies to both the short rest needed in between exercise sets and the longer time intervals of several hours up to 2 days after an intense workout. Our bodies need time to recover from the loads and stresses of training and even competition for it to adapt. The body repairs and strengthens itself during this time out period – muscles add up (or enlarge) fibers, additional neurons get recruited, and the capacity of your heart and lungs improve. Apart from the physiological, this principle also allows for psychological adaptations.

     

    powerful recovery

     

    Exercise or any physical work damages and breaks down the tissues in our bodies, and intense activity depletes energy stores. Overtraining and not giving the body enough time to repair these tissues and replenish lost energy would then be detrimental to training and might even result to injury. There are times that we can get too hyped up to work out, join races weekly, and cause our body to be overtrained. Remember that Recovery is as important as training – it is during the Recovery period that your body gets stronger and adapts to the stress of training.

  • Applying these Principles of Training definitely helped me improve my strength and performance in my sport. I was able to know if I’m doing too little or too much, and which exercises and type of training would be the best for my sport. Considering these things is important in making an effective training program and achieving fitness and athletic goals.

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