Train with­out the strain

The Citizen (KZN) - - Sport -

What if I told you that there is an­other train­ing con­cept out there that can get re­sults and you don’t even have to work hard for it.

One that you don’t have to push your­self nor even break a sweat. Sounds too good to be true right? What if you threw train­ing on its head and started think­ing and plan­ning.

Let’s say you want to be­come bet­ter at a Parkrun. And by bet­ter I mean there is a lesser painful and quicker way to carry your body over a cer­tain dis­tance like a 5km. You only re­ally get to run once a week – gyms are too ex­pen­sive and road run­ning in your area might be un­safe with taxis driv­ing in the yel­low lane or on the pave­ments.

What would hap­pen if you ap­plied the laws of low vol­ume, least re­sis­tance train­ing to your rou­tine and is there a pos­si­bil­ity of mak­ing good per­for­mance gains? In the short term, the an­swer is short and sweet. Not much.

The se­cret to low vol­ume, low reps and low re­sis­tance is that gains come about in the long term. You are prob­a­bly per­plexed as to what I am say­ing. When you go to gym or start a new pro­gramme, you are seek­ing max­i­mum gains and re­wards in the short­est space of time but that sim­ply means your pro­gramme is too un­re­al­is­tic to sus­tain.

Think about why di­ets don’t work, the path of re­sis­tance is too stress­ful to keep up and main­tain, so in the first few weeks you get re­sults but soon you are back to your old habits.

Your “In­sta goals” is not a life­style pro­gramme, it’s about a quick grat­i­fi­ca­tion pro­gramme for big­ger bi­ceps, rock solid abs and sex­ier legs. These are short- lived goals.

In­stead rather fo­cus on build­ing sus­tain­able pil­lar strength that lasts. Break your body down into these cat­e­gories, lower leg strength, core strength, up­per 8 x push ups

10 x sit ups

30 arm tech­nique

12 squats

2 x 20 se­cond planks

10 x hip thrusts

8 x over-head lifts

10 x bi­cy­cle abs rows

5 x fire hy­drants

5 x don­key kicks on each leg body strength, bal­ance and sta­bil­ity and func­tional move­ment.

Fur­ther break down your move­ment into a push, pull, squat and lift. These are primary movements that are needed for you to be more func­tional. Run­ning a park run but not fo­cus­ing on a pulling ac­tion only adds to your skew­ered de­vel­op­ment and is coun­ter­pro­duc­tive to get­ting faster times.

You don’t run more to get faster times if your rou­tine is al­ready sup­port­ing train­ing three times a week. You don’t swim an­other lap to get faster. Yes sure, each stroke will be mak­ing you more ef­fi­cient but once you reached your ef­fi­ciency with the build you have, then an­other

This en­tire rou­tine will take you eight to 12 min­utes and it would have fac­tored in ev­ery­thing from all the quad­rants. Each quad­rant you can vary up the ex­er­cise but as long you don’t change the vol­ume per each ex­er­cise.

It must be a low value but done daily. Here is the push line, take eight push ups and mul­ti­ply it by seven days which is 56 push ups which does sound like much.

Now, mul­ti­ple it by 30 days which give lap won’t make any dif­fer­ence.

Once you have reached top speed in a Ford Fi­esta, push­ing your foot flat on the floor is not go­ing to make you go any faster. You need an up­grade and this up­grade comes in the form of two types of train­ing.

One is spe­cial­ist high per­for­mance fo­cus­ing on de­vel­op­ing strate­gic ar­eas and im­proved tech­niques and the other is a more pas­sive yet con­sis­tent ap­proach of fo­cus­ing on a daily “suc­cess rou­tine” with­out fail­ure.

If you can’t do more than 40 to 50 proper push ups, then your up­per body is con­sid­ered weak for an adult. If you are a run­ner and you scored low on the up­per you 240 push ups. Imag­ine do­ing eight push ups for a year. That would give you 2 848 rep­e­ti­tions. Do you think 2 848 push up in a year is very dif­fi­cult to do and do you think it will con­trib­ute to a stronger up­per body and a faster park run? Now mul­ti­ply this by five years and see the value you get. body func­tional strength test, I guar­an­tee you if you start work­ing on your up­per body strength, you will run faster.

Just look in the mir­ror and see how heavy in pro­por­tion to your body your up­per body is. When run­ning, you must stop this up­per mass from falling over and mov­ing all over the show. Sta­bil­is­ing your up­per body and main­tain­ing a nat­u­ral rhythm is kept to be­ing more ef­fi­cient in your run and faster times. This is how you keep to a sys­tem that will help de­velop you in the long run.

In or­der to keep to a life­style that is man­age­able, aim for daily rou­tine, fac­tor­ing in one to two ex­er­cises for each cat­e­gory and stick to that rou­tine all year.

Some­times you need to re­alise it is not about the big gains in short pe­ri­ods of time but rather set­ting up an easy suc­cess frame­work which will yield re­sults over time. The best part is you don’t have to start with all 10. You can start with just three and build on as you go.

Pic­tures: iStock

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.