Functional Training Pt 3 and Weekly Training Update August 23, 2007

Well this week has been rather hectic and i havn’t managed to get here sooner.

To start with lets get on will Part 3. This week we are going to look at the Push Pattern…

As always I begin with a assessment of the range of movement.Today it will be the front of the shoulders and chest area. For this we do the Wall Angle. Standing against a flat wall with your heels 2 inches away from the wall with your bum and upper back touching the wall. You should just be able to put a flat hand between your lower back and wall…

Now hold this position and raise your elbows up so they are level with your shoulder and touching the wall. 90′ at the elbow wrists straight fingers facing forward. Now rotate your shoulders so the back of you forearm touches the wall, elbows still at 90′(Can you do it?) then keep your position and move the shoulders so your fingers touch and move back to the starting position. The back of your wrist and forearm should be touching the wall throughout the movement.

If they didn’t you really need to stretch out your pecs(minor and major)to get the correct range of movement.

For the ones who are ok with the movement. Read on….

First we are going to stretch the Lats. After they are stretched we will do a push exercise. I am going to keep this simple. Bench Press or Press up 🙂 If you need help with these you can always get in touch…

Now for my weekly training diary!!!! I have had a busy week so its pretty poor…

Monday 20th: 30mins indoor bike Heart 120bpm

Tuesday 21st: 30min indoor bike Heart 120bpm

Wednesday 22nd: 60min indoor bike. Training DVD Heart Rate About to explode

Thursday 23rd: Its cold and horrible but I need to get outside. So a 10km run then 30mins on the indoor bike at a steady 120 bpm heart rate….

Tomorrow: Rest…… Friends are up from plymouth so its bicep curls with a pint of Beer. Alternate arms of course 🙂                 

Have a great Bank Holiday

Paul       

Functional Training Part 2 August 12, 2007

Today I am going to look at the Bend to Extend Pattern. Before we go into this I would just like to take a few minutes to talk about Sets and Repetitions (Reps)

So what are sets and Reps???

•  A Rep is a exercise performed once i.e. 1 press up. If you did 10 that would be 10 Reps.  
• A Set is the number of reps you do before you rest. So 2 sets of 10 Reps would be 10 press ups a rest then another 10 press ups.

The standard Rep ranges are.

• 15 Reps (Toning and endurance)
•  10 Reps (Hypertrophy… Muscle Gain)
•  1-6 Reps (Strength)

On each of these Rep ranges the last few reps must be a struggle. That’s one advantage with training with a Personal Trainer.

For people new to exercise I always start with the 15 Reps. This helps develop good technique and form.

After Bend to Extend Assessment I put together a programme that not only strengthens but also stretches any tight muscle groups that limit the range of movement around the joints In the Bend to extend movement pattern i.e. abdominal area.

The Deadlift

With feet flat beneath bar, squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

You must keep you back Strong and straight. DO NOT BEND FROM YOUR BACK. All the bending comes from the hips. Start with a light weight and make sure you technique and form are 100% correct.

Until the next time, happy training,

Paul