|
|
Body Weight - Weight Training.
If done properly, weight training can improve strength and
power, and efficiency. I believe that most will benefit from
weight training, but it does need to be specific to an
individuals need. Some athletes can be prone to "bulking
up", and need to be careful about how they do their
weight training. Weight training should be an "add-on"
rather than an "instead of" training session. If you
are very time limited, specific training (swimming, cycling,
running etc) will usually be more beneficial.
If you don't have time to go to the gym for your strength
training - you can get an effective strength program using your
own body weight.
Below is a table showing a number of exercises that you can
do - primarily using your own body weight, or some commonly
available "props". Core exercises are not included
here, but it is recommended that these are an essential part of
any program.
Strength Exercises.
Upper Body
|
| 1. Press-ups |
Start with hands slightly
wider than shoulder width, feet together with body and
legs in a straight line. Lower your torso until there is
at least a 90 degree bend in the elbows, or your chest
touches the floor. Push back up to the start position.
Alternate: Do with your hands together - and you get
more triceps work. With hands wider apart, will work the
pectoral (chest) more. Raising your feet will make it
more difficult, alternatively doing them from your knees
is easier.
|
|
| 2. Dip's |
Start with a chair on either
side, supporting your weight on your hands, which are on
the chairs - feet in front (or on another chair in
front). Lower your body straight down and push yourself
back up. |
|
Lower body
|
| 3. Step-ups |
Step up onto a box or
platform that give approximately a 90 degree bend in
your knee when you step onto the platform. You should
step down in a controlled fashion with the same leg you
step up with. Repeat for both legs. |
|
| 4. Lunges |
Take a large step forward so
there is a 90 degree bend in the front leg. Lower your
body so the rear knee touches (lightly) the ground. Keep
the upper body upright throughout. Keep your front knee
in alignment with your foot (approx second toe). Don't
allow you front knee to move forward as you lower to the
ground. |
|
| 5. 2 leg squat |
Feet shoulder width apart,
and toes slightly out. Lower yourself down as low as you
can, keeping you back straight (look up to help achieve
this). Stick you bum back as you go down. |
|
| 6. 1 leg squat |
Stand on one leg, with the
non-working leg in contact with the heel of the working
leg (toe into heel). Arms out for balance, and head up.
Lower down as far as possible in a controlled manner,
sitting the bum back with the head up. Keep the working
foot down and push through the heel. Keep your knee over
your toe. Start with your weak leg first. |
|
| 7. Calf raises |
Toes on a raised platform
(step or piece of wood), with heel lowered. Balance with
hands on wall, or door frame. Keeping knees straight,
rise up on to toes.
Alternate: One leg - do calf raises with one leg at a
time (most should be able to do this).
|
|
|
|
