1.1.2017

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.

Stretching

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.

This is a massive topic to explore. Some ideas here (suomimies.fi) and here (mobilat.fi).

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:
Deadlift
Dip
Day 2 - Sq & Chi:
Front-squat
Chin-Up variations

Doing deadlift and squats correctly is important. Don't clown it.

Livingroom Plan

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!

Warm-up

Downward-dog/Bird-dog/Cat (depending on amount of pain)
Windmill
Plank-rotation/Cross-limb-extended-plank
Bridge
Side-plank with bottom/top leg flexion

Dumb Strength

Squats
Single Leg Deadlift
Lunge-step
Side-lunge-to-floor-touch
One-arm row
Alternating Row Bent
Floor press

- When starting out, most of these can be done without any weights, and will still provide core and back -workout.

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.

Squat
Chinups
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!

Learning correct posture for Alternate bent row and squat is a great start. Single leg pistol is almost impossible for most. In my experience, doing just six means your training program is working, and you have not neglected stretching! Progression for pistols are: squat, full squat (a2g squat), Half-depth pistol squat on exercise ball, lot of stretching, hand-assisted pistol squat (next to a table, rope, rack), and full one-leg pistol squat. The bridges are the meat, and measuring stick - for me. Relax the back fully after repetitions. Downward dog may be helful for this. The progression for bridges is shoulders-on-floor shoulder-bridges, hands-on-floor-body-straight straight-bridges, elevated bridges (elev. support under hands), and full-upside-down-U bridge.