“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save & preserve it.”
Plato 427-347 BC
“The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price."
The squat is a classic exercise which can be used for mobility, strength endurance or maximal strength depending on the loading parameters and your current fitness levels. Whilst undoubtedly a great exercise, many suffer from a poor range of motion in this movement.
If this is you, one simple trick you can try is elevating your heels relative to the front of your foot. Your heels should not be airborne, rather grounded on something solid that raises them above the balls of your feet. There are various lifting shoes designed for this very purpose or if you are exercising outdoors you could try the hill squat as demonstrated below. Here I am facing down the hill so my heel is elevated above my toes.
Is this tip for everyone? No, if you can already squat just fine then why change? However, if you are having problems this is certainly worth giving a go.
PS I did a longer post on this topic a little while back which you can check out here.
Today’s
featured article is an edited extract taken from my Band Training Manual
which explores some of the reasons why you might want to add elastic
resistance into your training arsenal....
Reason Number 1 - Portability
Unlike
most other forms of external resistance, bands and cables are very
light and exceptionally portable. This makes them an ideal gymless
training tool. I regularly pack my bag with an assortment of bands and
cables and set off around London to train my 1-2-1 training clients (a
feat that would simply not be possible with heavy metal equivalents.)
The portability factor also makes bands and cables a superb travelling
companion. If you are on the road a lot, or heading off for an extended
vacation the addition of a cable set to your luggage will give you no
excuse to let your strength and conditioning diminish whilst away from
home.
Reason Number 2 - Versatility
Bands
and cables can be hooked up to a door, tree, goal post or simply pinned
down by your own body making them an extremely versatile indoor/outdoor
fitness solution. Elastic resistance has a host of different
applications including: strength development, strength assistance, power
development, rehabilitation and flexibility.
Reason Number 3 - Powerful acceleration
Since
the resistance applied by bands and cables is relative to the amount
they are stretched they act as natural brakes when you perform explosive
concentric contractions. This allows you to powerfully accelerate
through a whole movement without worrying about the deceleration (that
is taken care of by the band.) This style of training is superb for
developing explosive strength.
NB -
This does not apply if you use a band that is too weak for your current
strength levels. As with anything appropriate resistance selections are
important.
Reason Number 4 - Matching Strength Curves
Unlike
traditional weight training the resistance applied by a band is not
uniform throughout the movement. The more the band is stretched the
greater the resistance. From a biomechanical standpoint, your body is
often weakest in the starting position of an exercise and strongest as
you approach lockout. This biomechanical strength curve is mimicked by
that of the elastic bands. When your joints are in a weaker position,
the resistance is less. When your joints are in a more favourable
position for producing greater force the resistance is more!
Reason Number 5 - Kind On Your Joints
This
point goes hand in hand with the previous point. Elastic resistance is
smooth and kind on joints as the resistance applied by the bands and
cables tends to be reduced when your joints are in a weaker/more
vulnerable position.
Reason Number 6 - Suitable For All Levels
Bands
and cables are suitable for anyone from complete novice to highly
advanced trainee. It is simply a case of choosing the exercises and
resistance level appropriate for your current level of fitness.
Reason Number 7 - Enhance bodyweight exercises
Bands
and cables are great as stand-alone strength & conditioning tools.
However they can also be used to assist or resist certain bodyweight
movements. This added functionality makes them a must-have for the
bodyweight training enthusiast.
Conclusions
So
there you go, 7 potential reasons for incorporating bands and cables
into your training. I know there are those who scoff at the thought of
using elastic resistance as a credible training tool but I can assure
you with the right resistance this type of training is no joke and can add real value to your training program!
Burpees are one of my favourite bodyweight exercises. Requiring a combination of speed, mobility and stamina to perform few movements provide as much bang for your buck as this full body movement. However, for some performing the movement is not so easy. This might be due to a number of reasons including lack of practice, poor mobility or a body type not suited to burpees, namely those with extremely long legs!
For these people I recommend using a pair of blocks (or equivalent object) to elevate your arms and upper body and give you more clearance to bring your feet into a good jumping position. Often this is the only tweak required to get someone performing the movement perfectly. Give it a shot!
An excellent two part article written by world renowned strength coach Charles Poliquin on simple tips you can use to look great this summer....click on the links below to access.
Hey guys, to make it easier to keep you updated with new blog posts, articles and videos being added to the website I have created a Gymless.com facebook page. If you want to stay up to date with the latest content being added then follow the link below and hit the 'Like' button.....
I stumbled across this brilliant blog/website the other day and thought it was well worth sharing. A deilcious 'paleo-friendly' recipe is posted onto the blog every day. Eat great tasting food and get lean.....sounds pretty good to me! Check it out by clicking on the image below......
Another great video from Erwan Le Corre, founder of MovNat. I thoroughly recommend heading over to the MovNat website and delving into the philosophy behind these videos.
Here is another powerful finisher routine for you to experiment with at the conclusion of your strength workouts. The routine uses a combination of bands and bodyweight exercise to work a large % of muscle mass, spike heart rate and build lactic acid levels.
30 seconds x Power Punch R/L
30 seconds x Power Pull R/L
30 seconds x One Leg Burpee R/L
Repeat 2/3 x through for a total of 6/9 minutes work respectively!
I am afraid conditioning workouts are always hard no matter how fit you get. As you get fitter you are able to push yourself to greater and greater levels of performance (greater speed, shorter rests, more reps). This means the relative intensity of the conditioning workout remains largely unchanged.
HOWEVER...if you were to go back and repeat some of your workouts from earlier in your conditioning journey you would almost certainly find them a lot easier. This is a really useful trick to demonstrate how far you have come. It is very satisfying to stroll through a workout which a few months before almost finished you! Take home message - hill sprints will always be brutal but that does not mean you are not making progress!
