Strong Man Training
Strong man training involves exercises that target all muscle groups. It often involves carrying, pushing or pulling heavy awkward objects. The obvious benefit by using all major muscle groups is burning more calories but there are also the psychological benefits; participants advocate an increase in mental toughness and confidence.
Strong man training complements specific sports and labouring disciplines, involves high core stability and grip strength demands and is a fun/novelty factor.
The training can be practiced by everyone but can be challenging for novice athletes and is difficult to progressively overload.
Here are some practical strong man training exercises that you can easily perform:
The Tyre Flip:
Start of with a small tyre to practice technique then try and get your hands on a heavier tyre by contacting a tyre company to push around the backyard. There isn’t a single muscle group that is not worked in this exercise so those calories will be burning like there is no tomorrow! This exercise must be done explosively so use a tyre that is not too heavy. Get hands under the tyre and keep your back straight. Use lower body, lower back to traps not biceps as prime movers.
This is a great exercise to improve muscular endurance, anaerobic capacity, and grip, upper back and oblique strength. Try and find an awkward object around the house or a heavy pair of dumbbells to use.
Tie a weight or something else heavy to a rope which is about 10 m long. Stand in a squat position with one end of the rope (weighted end up the other end) and pull the weight towards you.
View images at original source: http://bit.ly/eP04BO, http://bit.ly/h2zrEQ
This is the first in our Super Dooper Tuesday series from our sports science Guru, Kiara Johnson. We hope you enjoy it. Stay tuned for coming weeks and if you have any questions about this topic leave a comment below.
Also if you have a topic you would like Kiara to research let us know!
Have you attempted a few fun runs before and would now like to improve your performance? Well I have the perfect solution for you… Plyometrics!
Research has shown that undertaking plyometric training at least once per week can significantly improve 5 and 10 km running performance.
Plyometrics refers to exercise that enables a muscle to reach maximum force in the shortest possible time. The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action. Think about a rubber band, you will create more force if you stretch it (lengthening action), followed by flicking it (not at anyone of course!).
All plyometric exercises involve 3 phases. The first phase is the pre-stretch where elastic energy is generated and stored. The second phase is the time between the end of the pre-stretch and the start of the shortening muscle action. The shorter this phase is, the more powerful the subsequent contraction will be. The third and final phase is the actual muscle contraction i.e. the powerful throw or jump.
There are a range of exercises involved from basic to more advanced exercises. An example of a basic plyometric exercise is skipping; a medium difficulty exercise is squat jumps and an example of a more advanced exercise is depth jumps. Be very cautious when implementing these types of exercises as there is a risk of injury if not done properly.
So ask your trainer to add some plyometric training to your program!
To view some great basic images of plyometric training at their original source follow this link: http://bit.ly/dMyWP4