23 November 2005

Norm's Fascinating Fitness and Nutrition Tips
"If they don't make you leaner and fitter they'll certainly help you with your insomnia"

No.1 - Resistance Training

Resistance training can reduce injury rates in athletes.  Resistance work fortifies leg muscles and strengthens ‘weak links’ in athletes’ bodies, including hamstrings and shin muscles, as well as abdominal and low-back muscles.  Resistance work can also improve tendon and ligament strength and increase bone density, effects which should help to lower injury rates.  In addition, resistance workouts upgrade coordination and reduce body-fat levels, which can contribute to improved performance during competition.  Circuit training simultaneously builds strength and stamina.

Circuits can be combined with mobility training (e.g. running) to form a complete training session.  A full mobility-plus-circuit workout, including warm-up, mobility training, circuit work, and a 10-minute cool-down can be completed in an hour or less and never needs to be carried out more than a couple of times a week.  For best results circuit training sessions should not be performed on consecutive days.

Consider the following exercises for circuits:

1.    Four-count squat thrusts: Stand with arms held at sides, and then squat down, placing both hands in front of you on the floor. With arms straight and weight resting on both hands, quickly extend both legs backward (hop backward), ending in a front-support position. Return legs forward (hop forward), ending in a low-squat position with hands on the floor. Finally, jump into the air and return to a standing position. Repeat each of these four steps, in order, to a rhythmic 1-2-3-4 count, without pausing between counts or repetitions. How does this exercise benefit you? The high degree of amplitude (joint motion) at your hips and knees, combined with the resistance provided by your body weight, develops strength and mobility in the knee and hip joints – important for high-speed movement. The front-support position develops stability and strength in the upper trunk, abdominal, and pelvic regions, strength that is necessary to control torso movements during the running stride or when striking a ball. The jump added to the exercise as you return to a standing position greatly increases cardiac demand, increases the power of leg muscles, and increases the impact forces fortifying the bones in legs and feet. Perform the movements on a gym floor or grass, not on concrete.

2.    Push-ups: How do these this benefit you? Push-ups are well known for increasing upper-body strength, but also have value in developing abdominal and hip-flexor stability. This improved stability helps to control hip, trunk, and shoulder movements while moving quickly and also promotes balance between the upper and lower body.

3.    Scissor step-ups: Use step or bench which is approximately mid-shin to knee height. Put left foot on the step, with right foot on the floor and arms at your sides. Push down with left leg and drive body upward rapidly, switching support (hopping) from left foot to right foot as body reaches maximum vertical height. With right foot supporting body, lower left foot to the floor rapidly but under control. Repeat action continuously, from foot to foot, without pausing at the top or bottom positions. How does this help? The scissor step-up develops leg strength, power, and (coordination), helping you to move quickly. Cardiovascular benefits can be increased by faster stepping or by increasing the step height. Step heightening also enhances leg-muscle power and improves mobility of the hip and knee joints.

4.    Abdominal sit-backs: For this exercise, use a step, bench, or chair which does not have a vertical, support for the back. Sit with legs bent and arms extended in front of you, and then recline trunk backward at the hips by about 45 degrees. That’s the starting point for the exercise. To do the sit-backs, raise both arms simultaneously overhead while maintaining tight abdominal muscles and a straight chest. Then simply return your arms to the extended position in front of you, without moving your trunk or legs. Repeat action in smooth, continuous fashion without pausing at any point during the movement. How will this exercise benefit you? Increased abdominal stability gained from sit-backs carries over to improved posture and better core stability as you run. A strong pelvic girdle and trunk provide the anchor point for strong legs, allowing better action during sprints or during sustained running.

5.    Squats to presses Use 2 dumbbells, each weighing approx2 10% of 2 body weight. Those with less strength training experience can start with dumbbells weighing 5% of body weight, stronger athletes can use dumbbells at 20% of body weight. To do the exercise, stand upright with feet spaced about hip to shoulder-width apart and hands supporting the dumbbells in front of shoulders. Squat down until thighs form an angle of 90 degrees with shins (a half-squat), while maintaining reasonably upright posture with torso and while keeping hands in front of shoulders. Rise quickly from the squat position while pushing the dumbbells overhead simultaneously. Both arms and legs should reach full extension at the same time (You end up standing with legs straight and arms straight overhead). Lower in controlled fashion to start position. Repeat this movement smoothly and continuously. How can this help? Squats to presses increase strength and power in legs, hips, low back, abdominals, shoulders, and arms.

6.    One-leg squats: Requires bench or step 6-8 inches high. Stand with left foot flat on floor and right foot behind and elevated on the step. Distance between feet should be approximately the length of shin, and most weight should rest on the heel of left foot. To do the exercise, bend left knee and lower body until the left knee makes an angle of 90 degrees between thigh and lower leg. Return to the starting position by straightening left leg, while maintaining an upright posture with the trunk. Repeat this action with left leg, and then switch to right leg. How do one-leg squats help you? Develops muscle strength in the quads, hamstrings, and gluteals, (muscles which provide much of the power while running. The motion of one-leg squat closely resembles the front mechanics of hip and knee during the running stride. By strengthening hip and knee joints in a coordinated and integrated fashion, leg strength and running power should improve a lot. One-leg squats can also help improve vertical jumping ability.

"Stormin'" Norman Joss