All Weights are at 75 - 80% of 1 RM. ( There are many web sites to help you work that out.)
Performed 2 Times per Week.
Warm Up - 5-10 Min run on Treadmill
Leg Extentions 3 Sets - 10 reps weight 75-80 % of 1 rep max
Lying Leg Curls 3 Sets - 10 reps " " " "
Leg Press Machine 3 Sets - 10 reps
Bench Press 3 Sets - 10 reps
One Arm Seated Row " " "
Upright Row " " "
Dumbell French Press " " "
Dumbell Shoulder Press " "'
One Arm Snatch " " "
Bicep Curls " " "
Bent Over Lateral Raisers " "
One Arm Dumbell Rows " "
Tricep Extentions " "
Pec Dec Machine or Supine Flys "
Lateral Pull Downs " "
Front Raisers 3 Sets of 20 reps
Sit - Ups to Fail
Russian Twists with 5 kg Medicine Ball 3 sets of 20 reps
Back Extensions 3 sets of 20 reps
Push - Ups to Fail
10 mins on Treadmill to assist the removal of built up lactic acid.
Tuesday, December 14, 2010
Where have I been
I have recieved many emails asking where have I been and I thank you all.
Well, I have'nt been anywhere really I have just been busy training 5 days a week for a chance to join the first real Australian Dragon Boat team "The Auroras" and hopefully get an oportunity to represent Australia at the Word Championships at Tampa Florida in August 2011. I will post my current GYM sessions elsewhere in this Blog site so you can see what I think is the essential strength program to make it to the Aussie Elite squad. I f you want to follow my strength program the important thing to remember is to increase the weights every 6 - 8 weeks working at 75 - 80% of your 1 RM.
Well, I have'nt been anywhere really I have just been busy training 5 days a week for a chance to join the first real Australian Dragon Boat team "The Auroras" and hopefully get an oportunity to represent Australia at the Word Championships at Tampa Florida in August 2011. I will post my current GYM sessions elsewhere in this Blog site so you can see what I think is the essential strength program to make it to the Aussie Elite squad. I f you want to follow my strength program the important thing to remember is to increase the weights every 6 - 8 weeks working at 75 - 80% of your 1 RM.
Saturday, December 5, 2009
2 Basic Rules of Forward Momentum
I enjoy training ....I don't care what it is Canoeing, Dragon Boats,Kayaking or Outrigging
I love going to different clubs and just be a paddler and put in a good training session and have fun without the responsibility of being a coach but sometimes I notice that some Coaches will ask an athlete to change something in their technique that will certainly make his/her technique look prettier but really will not make any difference to their timing or speed of the boat.
The Whole Purpose of the STROKE whether it be Canoes,Kayaks or Dragon Boats is to make the boat move forward.
There are two basic rules to this:
1. Get as much force as possible on the blade of your paddle in a way that puts the majority of the force to propel the boat forward.
2. Don't allow your Exit to slow the boat down.
Simple YES ?
Lets take the first rule:
The majority of the POWER begins in the transfer of your weight onto the paddle and CATCH by rotating and using a combination of Hip, Obliques,Lats and Top Shoulder in that order as it drives the paddle into the water.By doing this you will gain several inches in your stroke.
The PULL I have talked about previously but, just to remind you it is a combination of being locked onto the water and pulling back using your legs,obliques and lats to pull the boat past the point of entry. Remember you are pulling the boat forward ,not pulling water back.
Now lets look at the second rule.The Exit
This is probably the hardest part of the stroke to try to teach someone especially in Canoeing or Kayaking as it requires the paddler to be able to "feeeel" the water so they understand the absolute optimum point of exit.
There is a point when the positive applied forces under the water suddenly will become negative and pull the boat down slowing the momentum of the boat.
It is generally agreed that until a paddler is able to gain that" feeeel" you should EXIT at the hip stopping the paddle blade going past that vertical angle.
However, once the you are able to feel that optimum point, your exit should be snappy and clean ready to set up for your next entry.
If you feel any of this helps please feel free to comment.
Belly
I love going to different clubs and just be a paddler and put in a good training session and have fun without the responsibility of being a coach but sometimes I notice that some Coaches will ask an athlete to change something in their technique that will certainly make his/her technique look prettier but really will not make any difference to their timing or speed of the boat.
The Whole Purpose of the STROKE whether it be Canoes,Kayaks or Dragon Boats is to make the boat move forward.
There are two basic rules to this:
1. Get as much force as possible on the blade of your paddle in a way that puts the majority of the force to propel the boat forward.
2. Don't allow your Exit to slow the boat down.
Simple YES ?
Lets take the first rule:
The majority of the POWER begins in the transfer of your weight onto the paddle and CATCH by rotating and using a combination of Hip, Obliques,Lats and Top Shoulder in that order as it drives the paddle into the water.By doing this you will gain several inches in your stroke.
The PULL I have talked about previously but, just to remind you it is a combination of being locked onto the water and pulling back using your legs,obliques and lats to pull the boat past the point of entry. Remember you are pulling the boat forward ,not pulling water back.
Now lets look at the second rule.The Exit
This is probably the hardest part of the stroke to try to teach someone especially in Canoeing or Kayaking as it requires the paddler to be able to "feeeel" the water so they understand the absolute optimum point of exit.
There is a point when the positive applied forces under the water suddenly will become negative and pull the boat down slowing the momentum of the boat.
It is generally agreed that until a paddler is able to gain that" feeeel" you should EXIT at the hip stopping the paddle blade going past that vertical angle.
However, once the you are able to feel that optimum point, your exit should be snappy and clean ready to set up for your next entry.
If you feel any of this helps please feel free to comment.
Belly
Wednesday, September 16, 2009
Excercise and Muscle Analysis of the Paddle Stroke
Exercise and Muscle Analysis of the Paddle Stroke.
Here is some information for those who are Gym Junkies or simply wish to have a deeper understanding of which muscles to target.
As a Kayak Coach I studied Human Movement and Muscle Analysis.
So in the pursuit of an understanding of how the human body works, I soon understood how I could make my athletes stronger than other teams athletes.
Every single athlete on my program became stronger but what was far more important was that I noticed the dramatic reduction in reported injuries during competition once an athlete had commenced the program.
The “Program” was broken into sections.
~ Have the athlete understand what is involved in the exercise.
~ Identify and analyze the joints and muscles involved in the performance of that activity or exercise.
~ Target those joints and muscles through exercise and weights program that was tailored to load point involved in performing the sport.
Similarly to Kayaking The “Dragon Boat / Outrigger Stroke” is broken into 4 basic movement or phases.
The Reach or Set position which also incorporates the recovery phase.
The Catch
The Pull
The Exit
Each Phase enlists a slightly different set of joints and muscle groups so if we target those specific muscle groups we not only get stronger but injury will be dramatically reduced allowing us to continue build upon what we have already established.
Remember we are only discussing muscle and load point here and not technique. We will begin with:
“Catch Phase.”or “Entry”
Joint Specific Muscles Exercise
Spinal Joint External Oblique (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Latissimus Dorsi One Arm Dumbell Row
Teres Major “
Pectoralis Major “
Posterior Deltoid “
Shoulder Girdle Rhomboids Bentover Lateral Raises
Trapezius and
Pectoralis Minor Widegrip Chin-ups
Elbow Joint Triceps Brachii Tricep Kickback
Anconeus Lying Single arm Dumbell Ext
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus “
Also it is at this point the knee, hip joints and ankle on the catch side are at the greatest point of flexion and extention in preparation for the pull or power phase.
“The Pull or Power Phase”
Joint Specific Muscles Exercise
Spinal Joint External Obliques (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Latissimus Dorsi One Arm Dumbell Row
Teres Major “
Pectoralis Major “
Posterior Deltoid “
Shoulder Girdle Rhomboids Bentover Lateral Raises
Trapezius and
Pectoralis Minor Widegrip Chin-ups
Elbow Joint Biceps Brachii
Brachiialis Brachiordialis
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus “
Abdominals Rectus Abdominus Sit-Ups and Crunches
Hip Joint Flexors Iliopsoas Bent Leg Cable flexion
Pectieus “
Rectus Femoris Basket Hang
Knee Joint Flexors Biceps Femoris Leg Curls
Knee Joint Extensors Rectus Femoris Squats
Ankle Joint Invertors Tibialis Anterior Standing Calf Raise
Tibialis Posterior “
Ankle Joint Evertors Peroneus Longus “
Peroeus Tertius “
“The Exit Phase”
Joint Specific Muscles Exercise
Spinal Joint External Obliques (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Supraspinatus Dumbell Lateral Raises
Deltoid (middle) Military Press behind neck
Teres Minor “
Infraspinatus (posterior deltoid) “
Shoulder Girdle Rhomboids Bentover Lateral Raises
Trapezius and
Pectoralis Minor Widegrip Chin-ups
Elbow Joint Biceps Brachii Dumbell Curls to the shoulder
Brachiialis Brachiordialis
Pronator Teres
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus "
“Reach or Set Position” incorporating the recovery phase.
Joint Specific Muscles Exercise
Spinal Joint External Obliques (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Pectoralis Major Supine Fly
Deltoid Anterior (front) Incline Flys
Coracobrachialis Decline Flys
Biceps Brachi “
Subscapularis “
Latissimus Dorsi One Arm Dumbell Row
Teres Major “
Shoulder Girdle Pectoralis Minor
Seratus Anterior Bench Press
Elbow Joint Triceps Tricep Kickback
Anconeus Lying Single arm Dumbell Ext
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus “
All exercises listed in red can be performed at home with the minimum of equipment ie:
A few free weights and basic dumbbell set however to gain maximum benifit.
It is recommended that all participants join a gym and seek the professional advice and guidance of gym staff as not all gyms have the same equipment and therefore with the help of a qualified gym staff member you will be sure target the correct muscles.
Greg Bell first written 1996 edited 2008
Here is some information for those who are Gym Junkies or simply wish to have a deeper understanding of which muscles to target.
As a Kayak Coach I studied Human Movement and Muscle Analysis.
So in the pursuit of an understanding of how the human body works, I soon understood how I could make my athletes stronger than other teams athletes.
Every single athlete on my program became stronger but what was far more important was that I noticed the dramatic reduction in reported injuries during competition once an athlete had commenced the program.
The “Program” was broken into sections.
~ Have the athlete understand what is involved in the exercise.
~ Identify and analyze the joints and muscles involved in the performance of that activity or exercise.
~ Target those joints and muscles through exercise and weights program that was tailored to load point involved in performing the sport.
Similarly to Kayaking The “Dragon Boat / Outrigger Stroke” is broken into 4 basic movement or phases.
The Reach or Set position which also incorporates the recovery phase.
The Catch
The Pull
The Exit
Each Phase enlists a slightly different set of joints and muscle groups so if we target those specific muscle groups we not only get stronger but injury will be dramatically reduced allowing us to continue build upon what we have already established.
Remember we are only discussing muscle and load point here and not technique. We will begin with:
“Catch Phase.”or “Entry”
Joint Specific Muscles Exercise
Spinal Joint External Oblique (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Latissimus Dorsi One Arm Dumbell Row
Teres Major “
Pectoralis Major “
Posterior Deltoid “
Shoulder Girdle Rhomboids Bentover Lateral Raises
Trapezius and
Pectoralis Minor Widegrip Chin-ups
Elbow Joint Triceps Brachii Tricep Kickback
Anconeus Lying Single arm Dumbell Ext
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus “
Also it is at this point the knee, hip joints and ankle on the catch side are at the greatest point of flexion and extention in preparation for the pull or power phase.
“The Pull or Power Phase”
Joint Specific Muscles Exercise
Spinal Joint External Obliques (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Latissimus Dorsi One Arm Dumbell Row
Teres Major “
Pectoralis Major “
Posterior Deltoid “
Shoulder Girdle Rhomboids Bentover Lateral Raises
Trapezius and
Pectoralis Minor Widegrip Chin-ups
Elbow Joint Biceps Brachii
Brachiialis Brachiordialis
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus “
Abdominals Rectus Abdominus Sit-Ups and Crunches
Hip Joint Flexors Iliopsoas Bent Leg Cable flexion
Pectieus “
Rectus Femoris Basket Hang
Knee Joint Flexors Biceps Femoris Leg Curls
Knee Joint Extensors Rectus Femoris Squats
Ankle Joint Invertors Tibialis Anterior Standing Calf Raise
Tibialis Posterior “
Ankle Joint Evertors Peroneus Longus “
Peroeus Tertius “
“The Exit Phase”
Joint Specific Muscles Exercise
Spinal Joint External Obliques (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Supraspinatus Dumbell Lateral Raises
Deltoid (middle) Military Press behind neck
Teres Minor “
Infraspinatus (posterior deltoid) “
Shoulder Girdle Rhomboids Bentover Lateral Raises
Trapezius and
Pectoralis Minor Widegrip Chin-ups
Elbow Joint Biceps Brachii Dumbell Curls to the shoulder
Brachiialis Brachiordialis
Pronator Teres
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus "
“Reach or Set Position” incorporating the recovery phase.
Joint Specific Muscles Exercise
Spinal Joint External Obliques (Catch Side) Bench Crunch with twist
Internal Obliques (Opp Side) “
Shoulder Joint Pectoralis Major Supine Fly
Deltoid Anterior (front) Incline Flys
Coracobrachialis Decline Flys
Biceps Brachi “
Subscapularis “
Latissimus Dorsi One Arm Dumbell Row
Teres Major “
Shoulder Girdle Pectoralis Minor
Seratus Anterior Bench Press
Elbow Joint Triceps Tricep Kickback
Anconeus Lying Single arm Dumbell Ext
Wrist Joint CarpiRadialis Reverse Wrist Curl
Digitorium Communis “
Carpi Ulnaris “
Polluctis Longus “
All exercises listed in red can be performed at home with the minimum of equipment ie:
A few free weights and basic dumbbell set however to gain maximum benifit.
It is recommended that all participants join a gym and seek the professional advice and guidance of gym staff as not all gyms have the same equipment and therefore with the help of a qualified gym staff member you will be sure target the correct muscles.
Greg Bell first written 1996 edited 2008
Tuesday, September 8, 2009
The Basic Dragon Boat Paddling Stroke.
Some years ago with use of Video and a Computer program I studied the "Basic Kayak Stoke" at the NSW Institute of Sport as part of attaining Level 2 Coaching Accreditation that lead to the publication of my findings in the institute library.
So,In preparation in putting forward My View on this subject I am a firm believer that nothing is perfect and it is only through constant tweaking of technique that allows Swimmers to swim faster and Sprint runners to continually break world records.
So I started to look at all the information that is already out there and really every one is saying pretty much the same thing whether it is entirely correct or not I'm not sure. So, I decided not to reinvent the wheel just yet until the accepted wheel gets the wobbles or someone has a better view of what is right.I will constantly review this BLOG as new Ideas are Globally accepted.
So here is a re edited version of the stroke that is currently accepted at the time of posting this blog and I believe technique across the world is getting better each year.
Grip of the Paddle
The paddle is an extension of your arms.
It is the connection between the Paddler and the water.
Bottom Hand should hold the paddle aproximately 10 cm (100mm) above the blade.
When we say "GRIP" the force of the grip should vary depending upon the phase of the stroke.
The only time you should be performing a death grip of the shaft is during the "Pull" phase and the remainder of the time you should hold just sufficient pressure to maintain contol.
Top Hand position you should have your 4 fingers and edge of the palm over the top so you can push down with force and the thumb under the "T"bar.The thumb under the "T' assists you when lifting the paddle out of the water to begin your exit.
Seating Position
This is an extremely important part a paddlers technique.Without a correct seating position a paddler will find themselves frustrated and not be able to carry out a powerful technique.
Firstly you MUST be sitting square in the boat fully on the seat with your outside hip firmly against the side of the boat.
(NSW Style)Outside leg extended (National Team Style Inside leg extended) so it it is locked onto the floor peg under the seat in front of you.
Opposite leg as close to a 90 deg bend as possible or if you prefer next to the extended leg but NOT bent under the seat as many paddlers have been taught by their club coaches.(If you place the opposite leg is under the seat you will restrict your hip rotation and you will not have a strong base to rotate upon.
Sit with good posture and not hunched over or leaning out of the boat excessively as this is the leading problem leading to back problems amongst many paddlers.
The Dragon Boat Stroke
The most important skill to master in dragon boating is, of course, the stroke . The paddling technique is simple enough that a beginner can begin an approximation of the technique in his or her first few practices, but to move the boat with the power required in competitive racing requires a constant effort to refine the various elements of the stroke. Most beginners will find dragon boat paddling awkward, because it places you in an unnatural position: paddling on only one side of the body, pulling yourself past the point of entry and keeping the stroke all up in front of you. But with time, the body will become used to this positioning and it is then that true progress towards becoming a competitive dragon boat paddler will be made.
There are 4 elements to the dragon boat stroke: Reach/Extension, Catch, Pull, and Exit. We'll examine each element separately.
1) Reach. Reach refers to the action of the paddler leading up to and beginning an individual stroke, though not the placing of the paddle into the water itself (see element number 2, "catch"). The paddler wants to place the paddle as far ahead of him or herself as possible, ideally stretching the paddle up past the bench/seat immediately in front of the paddler. By rotating the upper body forward, opening up the fingers of the bottom hand just slightly and placing the paddle as far ahead as possible, the paddler is maximizing the amount of time the paddle will be pulling through the water, and therefore maximizing the amount of force he or she is putting into making the boat move.
If the paddlers on a team do not reach far enough forward on their strokes, they will simply not have a long enough stroke to be competitive, and will not be contributing their share of the workload of the team.( Remember you are a part of a team)
So,In preparation in putting forward My View on this subject I am a firm believer that nothing is perfect and it is only through constant tweaking of technique that allows Swimmers to swim faster and Sprint runners to continually break world records.
So I started to look at all the information that is already out there and really every one is saying pretty much the same thing whether it is entirely correct or not I'm not sure. So, I decided not to reinvent the wheel just yet until the accepted wheel gets the wobbles or someone has a better view of what is right.I will constantly review this BLOG as new Ideas are Globally accepted.
So here is a re edited version of the stroke that is currently accepted at the time of posting this blog and I believe technique across the world is getting better each year.
Grip of the Paddle
The paddle is an extension of your arms.
It is the connection between the Paddler and the water.
Bottom Hand should hold the paddle aproximately 10 cm (100mm) above the blade.
When we say "GRIP" the force of the grip should vary depending upon the phase of the stroke.
The only time you should be performing a death grip of the shaft is during the "Pull" phase and the remainder of the time you should hold just sufficient pressure to maintain contol.
Top Hand position you should have your 4 fingers and edge of the palm over the top so you can push down with force and the thumb under the "T"bar.The thumb under the "T' assists you when lifting the paddle out of the water to begin your exit.
Seating Position
This is an extremely important part a paddlers technique.Without a correct seating position a paddler will find themselves frustrated and not be able to carry out a powerful technique.
Firstly you MUST be sitting square in the boat fully on the seat with your outside hip firmly against the side of the boat.
(NSW Style)Outside leg extended (National Team Style Inside leg extended) so it it is locked onto the floor peg under the seat in front of you.
Opposite leg as close to a 90 deg bend as possible or if you prefer next to the extended leg but NOT bent under the seat as many paddlers have been taught by their club coaches.(If you place the opposite leg is under the seat you will restrict your hip rotation and you will not have a strong base to rotate upon.
Sit with good posture and not hunched over or leaning out of the boat excessively as this is the leading problem leading to back problems amongst many paddlers.
The Dragon Boat Stroke
The most important skill to master in dragon boating is, of course, the stroke . The paddling technique is simple enough that a beginner can begin an approximation of the technique in his or her first few practices, but to move the boat with the power required in competitive racing requires a constant effort to refine the various elements of the stroke. Most beginners will find dragon boat paddling awkward, because it places you in an unnatural position: paddling on only one side of the body, pulling yourself past the point of entry and keeping the stroke all up in front of you. But with time, the body will become used to this positioning and it is then that true progress towards becoming a competitive dragon boat paddler will be made.
There are 4 elements to the dragon boat stroke: Reach/Extension, Catch, Pull, and Exit. We'll examine each element separately.
1) Reach. Reach refers to the action of the paddler leading up to and beginning an individual stroke, though not the placing of the paddle into the water itself (see element number 2, "catch"). The paddler wants to place the paddle as far ahead of him or herself as possible, ideally stretching the paddle up past the bench/seat immediately in front of the paddler. By rotating the upper body forward, opening up the fingers of the bottom hand just slightly and placing the paddle as far ahead as possible, the paddler is maximizing the amount of time the paddle will be pulling through the water, and therefore maximizing the amount of force he or she is putting into making the boat move.
If the paddlers on a team do not reach far enough forward on their strokes, they will simply not have a long enough stroke to be competitive, and will not be contributing their share of the workload of the team.( Remember you are a part of a team)
2) Catch. The second component of the dragon boat stroke refers to how the paddle is placed down into the water, how the paddle "catches" the water. Ideally, the paddle should not simply be dropped into the water, but some force should be exerted downwards on the paddle, to make it "dig" into the water. The entire blade should be fully buried once catch is completed, in order to pull the maximum amount of water.
We emphasize catch by letting the paddle "hang" before thrusting the paddle down into the water. "Hang" refers to the paddler noticeably holding the paddle up in the air for a brief moment at the end of the reach phase, before driving the paddle down into the water.
3) Pull. The next phase of the stroke refers to the movement of the paddle through the water, once it has been planted by the "catch" phase. With the paddle as far forward as the paddler can place it, the paddler grips the paddle shaft tightly and pulls the paddle back through the water.
The stroke/pull should be as straight as possible, because any other movement of the paddle (for instance, slightly perpendicular) would contribute nothing to the forward movement of the boat, and would, in fact, weaken the general forward movement of the boat by pulling the boat slightly in another direction.
As you are pulling the blade through the water other things must be happening simultaneously.
Keeping the blade fully buried you should be driving off the forward leg which is firmly applied to the floor peg,Rotating your inside hip forward (see next graphic) as you push down with the inside leg for stability.
4) Exit. This refers, obviously, to the action of taking the paddle out of the water at the end of the stroke. Lift the paddle out of the water with an upwards twisting motion using the thumb under the "T" and by gripping the "T" with the palm of the top hand.This will allow you to have a much quicker and cleaner exit. The ideal dragon boat stroke should be as much as possible in front of, rather than behind the body.Therefore, The stroke should end between the knee and mid-thigh of the paddler, and no further back.
Begining dragon boaters (and a lot of dragon boaters who've been doing it for years) have a problem with too long of a stroke. They may think they're getting more power into the stroke by continuing it beyond their knee-mid thigh, but technically since the stroke is powered by rotation of the trunk of the body forward rather than backward, pulling the paddle through behind your body results in a wasted expenditure of energy and tends to slow the boat down.
Well, that's the basics of the dragon boat stroke! Of course, there are many other factors the dragon boat paddler has to master. Things like rotation, timing and feeling the rythum of the boat. Also, at various phases of a race different elements of the stroke technique will be emphasized for different effects. But for the beginning dragon boat paddler, knowing just the correct seating position, hand positions and the four elements of proper stroke technique is the most important thing to understand. In the future, I'll add more on the other factors.
(The original technique concept by Michael Diack revised and edited by Greg Bell
8 Minute Abs workout
I'm not sure where I stole this from but I have used it and find that it is just a great workout for the abs to gain that essential core strength.
Do 2 sets of the 8 different exercises for 30 seconds each...with absolutely NO rest in-between the exercises. 8 straight minutes of work. You'll notice a big change if you stick with it. It's really hard to explain some of these through words and if your not sure you can problably ask at the Gym or search on the net but here goes...
1. Straight Leg Lifts (lying on your back...legs never touch the ground, raise your legs to a 45 degree angle)
2. Scissor Kicks (lying on your back, legs straight, always off the ground)
3. Leg Ups (start with body fully straight on the floor, bring your knees to your chest, and then raise your legs to a 90 degree position)
4. Raised Toe Touches (lying on your back...legs raised at 90 degrees, raise your upper body off the floor, and touch your hand to opposite foot
5. Heel touches (lying on your back, shoulders off the ground, knees bent, feet on the floor, move side to side, touching your heels)
6. Crunches
7. Bicycles (touching knee to opposite elbow each time)
8. Kick outs
Do these exercises, in a row, 30 seconds each, then repeat the cycle.
Oh Yea !!!!
Do 2 sets of the 8 different exercises for 30 seconds each...with absolutely NO rest in-between the exercises. 8 straight minutes of work. You'll notice a big change if you stick with it. It's really hard to explain some of these through words and if your not sure you can problably ask at the Gym or search on the net but here goes...
1. Straight Leg Lifts (lying on your back...legs never touch the ground, raise your legs to a 45 degree angle)
2. Scissor Kicks (lying on your back, legs straight, always off the ground)
3. Leg Ups (start with body fully straight on the floor, bring your knees to your chest, and then raise your legs to a 90 degree position)
4. Raised Toe Touches (lying on your back...legs raised at 90 degrees, raise your upper body off the floor, and touch your hand to opposite foot
5. Heel touches (lying on your back, shoulders off the ground, knees bent, feet on the floor, move side to side, touching your heels)
6. Crunches
7. Bicycles (touching knee to opposite elbow each time)
8. Kick outs
Do these exercises, in a row, 30 seconds each, then repeat the cycle.
Oh Yea !!!!
Couch to 5 klm in 9 weeks "Highly Recommended".
Highly Recommended Running Program.
After recent break from training I came across a training program call Cool Running Couch to 5 klm in 9 weeks.(Just Google it and download).
I then I came across a Podcast of the same program by Robert Ullrey which I downloaded onto my Ipod so I could have a personal trainer right there to push me and run with me.
This program I like because it allows you to progress at you own capability. My aerobic fitness was not too good when I began so I actually did week 1 twice before moving on.
The time / distance ratio is a bit out and it is in Yards / Miles but it is still an excellent program for those who want to start running or those who just haven't run for a while.
1
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3
Brisk five-minute warm up walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warm up walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warm up walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
4
Brisk five-minute warm up walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm up walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm up walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
5
Brisk five-minute warm up walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm up walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Brisk five-minute warm up walk, then jog two miles (or 20 minutes) with no walking.
6
Brisk five-minute warm up walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm up walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Brisk five-minute warm up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7
Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
8
Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
9
Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).
After recent break from training I came across a training program call Cool Running Couch to 5 klm in 9 weeks.(Just Google it and download).
I then I came across a Podcast of the same program by Robert Ullrey which I downloaded onto my Ipod so I could have a personal trainer right there to push me and run with me.
This program I like because it allows you to progress at you own capability. My aerobic fitness was not too good when I began so I actually did week 1 twice before moving on.
The time / distance ratio is a bit out and it is in Yards / Miles but it is still an excellent program for those who want to start running or those who just haven't run for a while.
1
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3
Brisk five-minute warm up walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warm up walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warm up walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
4
Brisk five-minute warm up walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm up walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm up walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
5
Brisk five-minute warm up walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm up walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Brisk five-minute warm up walk, then jog two miles (or 20 minutes) with no walking.
6
Brisk five-minute warm up walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm up walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Brisk five-minute warm up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7
Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
8
Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
9
Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).
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