Mike Mentzer Exclusive Interview! A Bodybuilding Legend... H ello dear friends. Today I have the honor of interviewing a man that wrote history in bodybuilding, either as a competitor or as a trainer. I am talking, of course, about Mike Mentzer . He won the 1978 Mr.Universe with the first perfect score in history - 300 points. He did so using brief and infrequent high-intensity workouts, which he has popularized over the years through seminars, books, and his innumerable magazine articles. "Healthy mind in a healthy body". 1. M.M. L ifting weights places stresses on the body that might be best illustrated by the following. T hese are small efforts causing the sine wave to barely move above the flat line. T hen, all of a sudden, you come to that point in the day where you do a heavy set of Squats to failure. R emember, the idea is not to go into the gym to discover how many sets you can do or how long you can mindlessly endure. 2. M.M. I t actually kinda scared me for a brief time. 3. M.M. 4. 5. M.M. I would like to thank Mr. John Stamatopoulos
7 Plank Variations For A Strong Core Your core muscles, which include your abs, glutes, hips and lower back, work together to hold your torso solid when you run. They also keep energy from being wasted, prevent a litany of injuries and power your stride. One of the best ways to strengthen your core is by performing plank exercises. The Form Having good technique is not just the best way to plank, it’s the only way to plank, if you want the full benefits of your effort and to avoid injury. Use these best practices as you work through the plank variations below: Planks can be performed before, during and after your run or in the middle of the aisle of a busy supermarket (use your judgment!). Here are seven different variations to add to your weekly training: Basic Plank Lie down facing the floor. Side Plank With a Twist Lie on your side with your knees straight. **** About the Author: Lisa Hamilton is a 1:16 half marathoner, 2:43 marathoner and the heart and soul behind the site The Conscious Runner (ConsciousRunner.com).
Go for the Glutes - usatriathlon.org By Patti WallerPhoto by Jared Slinde/USA Triathlon Triathletes need strength training for power and performance, as well as injury prevention. The gluteal muscles function nonstop during a triathlon. The gluteus maximus extends the hip, such as to pull our leg backward. Here are two key glute exercises I build into strength programming: lateral side steps (with resistance band) and clams. Lateral Side Step Band is placed just above both ankles. Advice: Maintain a low, forward-facing posture. Side-Lying Clam Lie on your side. Advice: If done correctly you should feel the muscles around the hip (gluteus medius and minimus) working. Patti Waller is USA Triathlon Level I Certified Coach, Certified Clinical Exercise Specialist and Trainer and has eight years coaching experience and 12 years competing in triathlon. The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon.
The 7-Minute Circuit Workout for Triathletes In a fascinating analysis of the world of ultra-runners published a 2013 issue of the Journal of Strength and Conditioning, researchers collected data showing those new to the running world apparently aren't that intimidated by the notion of racing longer than the standard marathon distance, like the 50k, the 50-mile, the 100k and beyond. At least less intimidated than they used to be, according to a new study on ultra-runners published in the November issue. Either less intimidated or more impatient. Data collected by the researchers indicated that one out of four newcomers to ultramarathon race distances with 3 or less years of running under their belt. More: Mark Allen's 12 Best Strengthening Exercises But if aging alone doesn't shut down an ultra runner, the mileage might. Among the former ultramarathon runners, running injuries represented the most common reason for discontinuation of regular running or for deciding to not run ultramarathons in the future. 1.
Mark Allen's 12 Best Strength Exercises I have a few questions for you. Are you over 35 years of age? Do you have a limited amount of training time? Do you want to reverse—or at least slow down—as many aspects of the aging process as possible? Are you an endurance athlete looking for an extra edge? Do you want to boost power, reduce fatigue, guard against injury and increase your late-race energy reserves? Well, who doesn't? More: How to Boost Your Tri Fitness With Strength Training All too many triathletes sacrifice strength training in favor of additional swim, bike or run sessions. I fought going to the gym for years until I reached my mid-30s. Adding resistance training was the next step, but I had a problem. More: Incorporate Strength Training Into Your Regimen But my desire to win was even stronger than my embarrassment. The results were dramatic. I have boiled the program down to what I consider the 12 key exercises to develop overall body fitness for a triathlete. 1. More: Weight Lifting Tips for Beginners
Strength Training for Triathlon | Endurance Corner This is a protocol that I have used successfully for a decade. Keys to maximizing your return: Start slowly - the prep phase is fundamental Use perfect technique and controlled speed of movement Start embarrassingly light - the goal is improvement, not competing with the powerlifters! EC Members, post your questions/background/limiters to the forum and I can guide you with how to modify this program to suit your individual strengths. WEEKS 1-12 => PREPARATION (2x per week) * Warm up 10 minutes easy lifecycle or ride/run to gym * Squats and/or leg press (always include a set of very light or no weight to warm up) * Leg extension * Hamstring curl or single leg bridges * Calf raise * Core (see article) * Seated rowing * Lat pulldowns (to front) * Standing straight-arm pulldown * Tricep extension * 15 minutes stretching Rep Note: Start each block at the top end of the rep range, gradually increase weight and reduce reps as the block progresses. WEEKS 13-16 => MAX STRENGTH (2x per week)
The #1 Workout To Get You Ready For Ironman Gordo Byrn, the founder of Endurance Corner and author of Going Long, uses what he calls Big Day Training (BDT) as a checkpoint for his athletes training for 140.6. Not only does this workout help to train your mind, you’re also teaching the body pacing and how to digest nutrition over a long period of exercise. “This is the only way to get a taste of how it’s going to feel,” Byrn says. Start out by doing the workout at an easy pace with long breaks (including meals) in between sessions, then move to a race-specific focus for your second time around. RELATED: Linsey Corbin’s Bike Strength Workout Big Day Training workout, the first time • Swim 1 hour • Break, with meal • Bike 5 hours, continuous with very minimal rest or stopping • Run 1 hour easy “What most people find the first time they do that session is that they’re blown away by how torched they are once they get off the bike,” Byrn says. Big Day Training workout, the second time • Quick break, change, recovery drink • Run easy 10K
Dumbbell complex training for faster running Running faster race times requires more than just running further or choosing the right shoe. The scientific literature supports the addition of heavy weight lifting and explosive jump training to endurance running training as a way to improve running performance (Beattie et al., 2014). Strength and plyometric (a.k.a. jump-type exercises) training can improve neuromuscular efficiency (e.g. brain muscle communication ability), increase force production capacity, delay the recruitment of fast twitch muscle fibers and help convert plastic fast-twitch type IIx fibers into fatigue resistant type IIa fibers (Ronnestad & Mujika, 2013). The benefits to running are expressed as improved running economy, running speed and time to exhaustion (Beattie et al., 2014). Time-Efficient Training As little “free-time” tends to be available to the average runner, juggling runs, work, friends, family—and now strength and jump training—can be difficult. Enter dumbbell complexes. Complex A A1. A2. A3. A4. A5.
Right Relevance: Search or Login for deep topical relevance ironman.com - Back in 2012, professional triathlete Donna Phelan couldn’t run, ride in the aero position, or even sit comfortably. While the trouble started with tendonitis in her hips, hamstring issues and a host of other injuries followed. She eventually went under the knife to correct a condition that involved excess bone on the heads of her femurs, which essentially put her back at square one in terms of fitness. Although Phelan had been persistently sidelined by injuries for years, she credits the surgeries and a subsequent regimen of hip and glute strengthening with reviving her competitive career. The good news for all triathletes is that it turns out that Phelan’s experience wasn’t entirely unique. New research published in the Journal of Athletic Training suggests that paying attention to the kinematics of the hips and strengthening the surrounding muscles can have far-reaching effects when it comes to healthy training and racing. Dr.
Stability & mobility training for stronger performances In a previous article on strength training, I discussed how attention to posture during weight training optimises movement patterns for force production and helps reduce overuse injuries. Moving to part 2 of this series, will hone in on the role that stability and mobility play in making strength gains. Mobility and Stability Defined Mobility refers to the freedom of movement in joints through a range of motion. Stability is your musculoskeletal system’s ability to maintain its structure as the body moves, carries load, and transfers forces. Soft tissue must be trained to rotate, stretch, change direction and rebound back in order to execute movements efficiently. Adding a few simple exercises to your lifting routine will improve stability and mobility. This article originally appeared on TrainingPeaks.com. Call on the Specialists I have a friend who insists on doing all home improvements by himself, instead of using specialists for the toughest parts of the work. 1. 2. 3. 4. 5. 6.
Video: Shoulder Strengthening Exercise For Triathletes In this video, we introduce an exercise known as the Face Pull With External Rotation. It may sound like a mouthful, but it is a simple exercise that will help to increase shoulder strength and improve posture. Adding this exercise in to your gym routine will help to make your running stride more efficient. RELATED: Prevent Or Remedy Shoulder Issues More “Monday Minute” videos. We’ve gone digital! FILED UNDER: Injury Prevention / Training / Video TAGS: Monday Minute Monday Minute: VMO DipMatt Fitzgerald describes the VMO Dip, an exercise that can help alleviate knee pain and develop more efficient knee cap tracking.
greatist Planking (no, not that bizarre craze) is a simple but effective bodyweight exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core—the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes. This static exercise—meaning the body stays in one position for the entirety of the move—requires no equipment and can be performed just about anywhere (well, use your judgment). Find out how to perfect your plank and fix some of the most common planking mistakes with this guide. Standard Plank 1. 2. 3. 4. Forearm Plank This variation, also one of the most common ways to perform a plank, is slightly easier than holding the body up with just the hands. Knee Plank This plank is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners becuase it allows them to concentrate on form. Side Plank Single-Leg Plank Medicine-Ball Plank How to Fix the 5 Most Common Planking Mistakes
6 exercices de squat 369 partages Partager sur facebook Tweeter Le squat est un mouvement très apprécié car il engage une bonne partie du bas du corps. C’est un exercice incontournable car il permet un renforcement musculaire et sculpte efficacement les fessiers. Copyright La position du squat Debout, les pieds à plat et les jambes un peu écartées, vous effectuez des flexions en appuyant sur vos cuisses comme si vous comptiez vous asseoir sur une chaise, avant de remonter. Zone travaillées : Quadriceps (devant des cuisses), ischio-jambiers (arrière des cuisses), ceinture abdominale, dos, fessiers. Jump squat En position squat, pieds à la largeur du bassin, descendre sur 3 secondes et remonter en sautant le plus haut possible. Combien ? Goblet squat C’est un squat « exagéré » on s’accroupit quasiment jusqu’en bas, avec les fesses à hauteur des chevilles. Combien ? Squat jambes fermées Positionnez-vous debout, le dos droit et les jambes fermées. Combien ? Squat "pause" Combien ? Pistol squat Combien ? Sumo squat Astuce