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OrganicAthlete Basic Training Movements

OrganicAthlete Basic Training Movements

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Published by: OrganicAthlete on Sep 22, 2008
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04/22/2011

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The Basics: Training Movements (with a few examples)
by Tracy Fober
1. Lower Body Primary
 These exercises include squat (front, back, single leg) and step upmovements and are known as “triple extension” movements. Tripleextension involves extension of the hip, knee and ankle in acoordinated fashion. Reps can go as low as 3’s for the experiencedsquatter, but normally stay in the 6-12 range, 3 to 5 sets with warmup. Bodyweight single-leg squats could go up to 20 reps.
Single Leg SquatStep Up2. Lower Body Secondary
 These exercises emphasize “posterior chain” control, eccentric reactioncontrol by the hamstrings at the hip and knee and co-contraction of thehamstrings with the quads. Focus is on trunk extension at the hip witha neutral spine and coordination of eccentric knee and hip flexion.Bodyweight exercises should be in the 10-20 rep range. I discouragemuch external resistance with endurance athletes unless you are veryexperienced and have extremely good torso strength.
45 Degree Trunk/Hip ExtensionSwiss Ball Bridge & Flex3. Upper Body Pushing
 
 These exercises emphasize combined shoulder flexion / elbowextension, otherwise known as “pressing” movements. Triathletesshould be sure to avoid pure bench pressing and stick to pure pressingand incline pressing movements, to avoid shoulder range of motionissues. Dips and push ups are also in this category. Reps normallystay in the 6-12 range, 3 to 5 sets with warm up. Bodyweight exercisescould go up to 20 reps.
Incline Dumbbell PressDips4. Upper Body Pulling
 These exercises work shoulder extension, sometimes combined withelbow flexion—rowing type of movements. If you cannot manage yourbodyweight, this is where a lat pulldown machine might come in handy.Reps normally stay in the 6-12 range, 3 to 5 sets with warm up.Bodyweight exercises could go up to 20 reps.
Incline Pull UpsStraight Arm Pulldowns5. Core Stability / Balance
  This is when we have fun with toys (med balls, bands, balance boards)and bodyweight exercises. Single leg work and balance, whilemaintaining a neutral spine (core stability and control) are the keyhere. Don’t forget to include the shoulder girdle as part of the coreand include some upper body weight-bearing for scapulo-humeralrhythm. Reps should be in the 10-20 range or for time.

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