by, March 30th, 2010 at 07:55 PM (2321 Views)
Was fabulous! And so great for the ego ... Now I feel weak, completely unfit and inflexible. Sheesh!
First, he (Ron DeAngelo) put me through a battery of functional movement tests and put me on the True Flex machine. My hips, shoulders and legs are relatively flexible. My lower to middle back not so much. I don't think going to yoga 1x a week is going to help. I have to do it more often or stretch more.
Then we did some balance testing. I'm not much good at that either -- despite thinking I was improving through yoga. He assigned a 6 position single leg squat exercise to help fix this issue. I was pretty good at some of the more yoga like positions he had me try. In addition to the one legged squats for balance, he is a fan of the one legged squat hold and the bulgarian squat (one legged squat, down on a 4 count, hold for a 2 count, then back up quickly -- with weights)
Because I was interested in improving core strength and explosive strength for swimming, he recommended that I incorporate 6 holds, which are aka "isometric holds at extreme angles." They are:
1. squat hold: Just get down in a very deep squat and hold, really tightening the glute and hamstring muscles. The idea is to work up from 1:00 to 5:00 on all these exercises. 3:00 is "the minimum." Happily, I could do this one for 3 mintues without too much problem. (I think he was somewhat surprised.) When you can advance to 5 minutes than you add weights. He has a sprinter girl client (100 dash specialist) who holds a 100 lb bar for 5:00 in the squat position.
2. pull up hold: you hang from the pull up bar. but instead of hanging straight down, you put your shoulders down and squeeze your shoulder blades together. You can rest your toes on something if you need too.
3. push up hold: get 2 boxes or steps about 5 inches off the ground. place your hands on the boxes and lower your body, contracting your back and core. Then you add weight on top of your back once you can do this for 5 minutes.
4. bicep hold: this can be done on a yoga ball with your arms fairly straight, tightening and pressing your triceps against the ball while holding the DBs out.
5. lunge hold: hold into a deep lunge squeezing hammies and glutes, place hands in a runner type position, squeeze and hold against sides. This is apparnetly the hardest of the holds. I only did it for a minute as we were trying to get through the exercises, but I can see that ... Nothing adorable or darling about this exercise.
6. good morning darling hold: standing up, hands up by your ears, bend at the waist contracting ab muscles until your looking under between your legs. hold the contraction.
No wonder Mr. Fort was complaining that this guy was so tough!
TRX Suspension Training:
He says this is "fabulous" for swimming. I tried some suspended planks (you can do them straight arm or on your forearms). Much harder than on the ground. Then I tried the plank moving forward and backward suspended -- very hard. Then I tried some side planks, even harder! Once you can do these you can do the side planks with the other arm scooping under. The upper body exercises you can do with TRX also seem pretty good. There are many TRX videos on youtube. Here's one that shows tons of exercises. I think it looks pretty fun. [ame="http://www.youtube.com/watch?v=SxzQjbJLLJk&gclid=CKWIrsmx46ACFQ5qswodEFZY Cw"]YouTube- Why TRX Suspension Training?[/ame]
I also did the core stabilization exercise with him watching. This is the one where you are in a straight arm plank position with two DBs under your chest and you row them one at a time to your chest. I was moving somewhat on these, which is a big no no. To keep your body absolutely still while doing these you need to really squeeze you abs, back and glutes.
I told him I had been doing box jumps and he encouraged me to continue those. But he also wanted me to do "altitude drops" where you jump down from the box, land in a perfect squat and hold. He had 2, 4 & 6 feet boxes from which to do altitude jumps. Yikes. Like the other exercises, you can add weights to these when you become expert.
I described some of the other core exercises I was doing, which he said were "fine" (very glowing, no? lol). But the above exercises are superior for core and explosive strength. The holds can be done as an add on or in lieu of your strength training, but preferably both. He definitely seemed to think I should keep doing upper body work to keep the shoulders healthy and strong as well. Of course, he's a big fan of pull ups and chins ups.
He is a fan of overhead squats as well. I did some for him. He said I was shifting slightly to the right, which typically means you're shifting away from pain. Could have been my very sore left knee I was favoring. I also occasionally get a little twinge in my left lower back.
I got home and wanted to do some more of these exercises, but my left kneecap is absolutely killing me and causing me to limp somewhat when I walk. I hope it's better soon. I started icing.
Hoping to hit the gym and swim with Jimi tomorrow.