Strenght training ideas
It is remarkable how ones wits are sharpened by physical exercise. – Pliny the Younger
Here are some notes and ideas – mostly for myself. I've done enough training to know that strength training program does not have to be complicated and consist of dozens of different exercises split into many. I like the idea that a program is simple and somewhat quick to execute.
The first part of exercise cycle - the foundation - is stretching. Without stretching, any strenght program will fail. My personal problems are hips. First, sitting at work causes stiff Hip flexors, the iliaques, the psoas and the sartorius-muscles. A lot of cycling helps but paradoxically: the adductors and the hip extensors get short. Finally theres the reduced ankle mobility that needs attention for squats.
Elliott's "ONLY 4"
Elliott Hulse is a personal training author, who proposes that only four exercises can be enough to develop strength:
- Day 1 - D & D:
- Day 2 - Sq & Chi:
- Chin-Up variations
Doing deadlift and squats correctly is important. Don't clown it.
Working on a simple excercise to do at home, in the living room. Equipment: adjustable weight dumbbells, an exercise mat, tv. I hope to end up where have to get more dumbbells!
- Downward-dog/Bird-dog/Cat (depending on amount of pain)
- Side-plank with bottom/top leg flexion
- Single Leg Deadlift
- One-arm row
- Alternating Row Bent
- Floor press
Silver Six for core
Ok its just an idea of mine. My base is ok so these all are a reality - if you are a beginner, be careful. Alternate bent row can probably ruin your back, pistols your knees.
- Single Leg Pistol
- Alternate bent row
- Diamond-pushup, progress to single-handed with single leg
- Full Bridge - aka HANDSTAND GYMNASTIC BRIDGE! DO IT! DO IT AGAIN YOU SOFT QUIVERING BLIP!