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SportSpecific.com Training Journal #113 |
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| The World's Most Popular Sports Training Journal! |
May 6, 2004 | |
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Greetings! Welcome to Issue #113 of the SportSpecfic.com Training Journal! This issue features an excerpt from Danny O'Dells new article at SportSpecific.com
You will also learn about how to start training clients online and a brand new cd of the month program!
In addition, read about our new interviews, programs, and the 6 hour program that's changed the lives of hundreds of sports training professionals
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Bodyweight Training by Danny O' Dell |
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This is just a small excerpt from Danny O'Dell's special 12 Page Report. You can download the entire program at SportSpecific.com
Always check with your health care provider before beginning any new exercise program to make certain it is appropriate for you.
If you have not exercised consistently in the past now is the time to begin. Start a food and drink diary. Write down everything that goes into your mouth. Keep this for the first month. Soon you will see a pattern develop in when you eat, what you eat and how much you eat. After a week has passed and while you are riding your stationary bicycle look it over. You will notice the breakdowns of good and bad foods, i.e. the chips and pop eaten during the news or your favorite TV show. From this diary, you can begin to adjust to a healthier eating plan.
Begin with proper hydration by getting enough fluid into your
system, not alcohol or coffee but good water. Drink water throughout the day; get it into your system until your urine is a light to pale yellow color.
Start out with body weight resistance sessions twice a week for the first month. Begin with two sets of eight to twelve repetitions per movement.
Once you are able to correctly perform three sets of twelve it will be time to increase the workout days to three times a week for the next two months. Build your strength base up to three to five sets of twelve to fifteen repetitions for each exercise.
Lasting strength is NOT built quickly! It takes time for quality to develop.
To increase the intensity of the following series of exercises finish them in a shorter time span.
Neck- Hand resisted:
Flexion
Extension
Circumductions
Pull ups progress as follows until able to do a full pull up
Chair assisted top holds
Chair assisted negatives
Chair assisted ¾ and ½ upward
range of motion
Jump stretch band assisted
Full unassisted
Push ups choose from one of the following and progress until you are able to do a full push up.
Push up variations-two hands (Excerpts from the forthcoming book Push up Power)
The push up is a fine exercise to develop strength and power in the chest and shoulders. Add in a few variations of this old time favorite, perform them consistently and you are onto a formula for success. Moving your arms inward and farther over the head makes each one harder to do. In fact, any extreme hand position will make these harder as will moving your feet closer together as the balance is more difficult. Start out easy, build from there with perfect repetitions, and form each time.
To make these more of a core centered exercise lift one arm or one leg up while maintaining correct body posture, hold for a count of ten then perform the exercise after returning to the normal starting position. For an extreme
challenge to the core, your coordination and strength abilities do the exercises in the core- centered positions, i.e. one arm or one leg up. (Not recommended for beginners)
The wall push-up
Stand facing and four feet from the wall
Begin with your feet shoulder width apart facing the wall
Lean into the wall and place your hands on the wall slightly above your head
Keep your entire body straight, do not let it sag inward or raise the back up
Let your body move toward the wall in this solid straight position
Once your head is two inches from the wall
Push with your arms and come back to the full starting position
This is one repetition
The wall push up is more difficult the farther you are from the wall. If you decide to move back a great deal then you MUST be on a concrete wall, as dry wall will not support this concentrated weight.
The kneeling push up
Men-begin with the thumbs on the floor at the same level as the top
of the head
Women begin with the thumbs on the floor even with the chin
In both cases the arms should be a bit wider than shoulder width apart
Lay straight out with the hands on the floor, arms fully extended and resting your lower body on your knees instead of your toes
Keep the body tight and do not sag or rise up as you do the exercise
Lower your body to the floor until your chest hits the floor
Rise back up for a count of one repetition
Chair push up
Place a chair against the wall so it will not slide backward
Put both hands on the seat
Straighten your arms and keep your body away from the seat
Keep your legs straight and balanced on the toes
Prevent any sag or rise from happening in the center portion of the body
Move toward the chair seat by bending at the elbow and allowing the upper body to descend
Your head should be approximately two inches from the seat bottom
Push back up for one repetition
For all of the
remaining push up exercises the balance is on the hands and toes of the outstretched limbs.
Floor push up
Men-begin with the thumbs on the floor at the same level as the top of the head
Women begin with the thumbs on the floor even with the chin
In both cases the arms should be a bit wider than shoulder width apart
Lay straight out with the hands on the floor, arms fully extended
Keep the body tight and do not sag or rise up as you do the exercise
Lower your body to the floor until your chest hits the floor
Rise back up for a count of one repetition
Abdominals
Sit ups, Crunches, Side bends, Back extensions and Laterals Squats Progress as follows until you are able to do a full unassisted squat
High bench or chair
Normal chair
Wall squat/sit
Squat
Calf raises
Standing
Seated
Adding external resistance in the manner of weights and continuing to perform similar movements to the previously
listed exercises one can build above average strength in roughly one year of persistent effort.
Two week workout plan-with out equipment (almost) Weights are optional but strongly encouraged for the remainder of the program.
Day one
Set your goals. You can set goals as you pedal a stationary bicycle or go for a walk. Write them down. Examples could be to commit to 25 minutes of cardio vascular exercise daily by the end of January 2004. Spurts of activity work if you can't seem to find the time to do it all at once.
Walk or ride the stationary bicycle for five minutes (do some cardiovascular exercise for five minutes)
Keep a logbook of your activity during the day.
Do five pushups today (if you are not able to do full pushups do wall or partials until your strength is a bit better)
Ten full sit-ups; not the crunches.
Day two
Skip rope for five minutes during the day, again in spurts of smaller time segments if
need be.
Stretch out the major portions of your body; regain some of the flexibility you may have lost by being inactive. Hold each stretch 1-15 seconds in a position of mild discomfort. These should never be painful. Do each stretch three to four times. Relax as you stretch.
Take time to take care or YOURSELF
Day three
Walk or ride a stationary bike for 5-10 minutes total today.
Do five to ten pushups and sit-ups or ten to fifteen crunches.
Perform five body weight squats or chair sits and Fifteen calf raises.
Flexibility exercises follow with a full body routine consisting of neck, shoulder, arms, trunk, back, and legs. Hold each stretch for 10-20 seconds and do each one at least twice. This is part of the cool down.
Day four
Skip rope for five to eight minutes during the day, again in spurts of smaller time segments.
Do twenty good mornings and twenty side bends to each side.
Do chair triceps
extensions for fifteen repetitions
Do ten lunges each side and twenty-five calf raises
Stretch out the major portions of your body; help to regain some more of your lost flexibility. Hold each stretch 15-30 seconds in a position of mild discomfort. These should never be painful. Do each stretch three to four times. Relax as you stretch.
Day five
Hit it hard today by increasing everything you did on day one by at least 25%. For example on your cardiovascular series, add about two more minutes to the total for the day. Remember spurts of work count towards the total. Add an additional 25% to each of your exercise repetitions.
It may not seem like much but if you are just beginning it will tend to get you into the habit of exercise, just don't give up stick with it and you will come out ahead.
Day six
Rest day. Walk or ride a stationary bike for a few minutes to keep active.
Day seven
Active rest day as on day
six.
Review your food diary and reaffirm the goals you set on day one. Are you still on track are they realistic and attainable?
Day nine
Warm up by riding, rotating your arms and legs in large circles, getting your pulse up and breaking a slight sweat.
Next do each of the following 10-12 repetitions twice
Lunges
Pushups
Sit ups
Good mornings
Side bends
Calf raises
Cool down with your body stretches
Day ten
Cardiovascular exercise, your choice, for 10-12 minutes today. Do more if you feel up to it. The advantage of the stationary bicycle is you can get an enormous amount of reading accomplished every time you are on it. So you not only expand your cardiovascular systems capabilities you expand your mind as well. Exercise is not all about the body it is equally important to the mind.
Stretches for the body hold for 20-30 seconds for three sets of each flexibility exercise selected
Remember to write
down what you are eating and drinking, monitor your urine color to keep properly hydrated and visualize how you want to look and feel at the conclusion of the twelve days and thereafter.
Danny M. O'Dell, MA. CSCS*D is the co-owner of 'The WeightRoom' gym and Explosivelyfit.com, both located in Nine Mile Falls, WA. His Masters Degree is in Human Services and he is a Certified Strength and Conditioning Specialist with Distinction through the National Strength and Conditioning Association.
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