Functional Training 101

Personal Training Clifton

( I wrote this article for a New Zealand fitness mag in 2002 long before I had heard about training systems like crossfit. I missed that boat)

The Advantages of Doing Functional Compound Sets

We are more often looking towards the gym to help give them that edge during sports. There is also a greater desire to achieve the lean athletic look of a sportsperson, without a large increase in muscle mass as seen in bodybuilding athletes. If you want to look like an athlete then it helps to train like one. This article explains how using one technique called ‘Compound sets’ has benefits over traditional weight training, especially when the desired goal is functional performance. You might have heard of compound exercises this is where more than one joint is involved in a single movement (i.e., bench press or squat). A compound set is simply when two or more exercises are involved in a single set.

A large number of traditional weight training exercises originate from a bodybuilding background, which focuses on growth and symmetry of individual muscles or body parts. With this style of training, isolation of joints and muscle groups (i.e., bicep curl or hamstring curl) will occur. If your goal in the gym is for functional athletic performance or weight loss there are three main drawbacks with traditional weight training.

Training the nervous system is highly specific. Isolating body parts as seen in many traditional weight-training exercises will adapt the nervous system to be more efficient at isolated movement. If you train the nervous system to isolate individual muscle groups it will decrease it’s ability to coordinate muscle groups into complex movements such as jumping or throwing a ball. Using compound sets will train the nervous system to coordinate between multiple muscle groups and to achieve a greater number of complex movement patterns. This closely resembles the athletic demands placed on our coordination during sport.

Traditional weight training split programmes causes a short-term muscle imbalance within the body. Fatiguing one muscle group without fatiguing the opposing muscle group creates this muscle imbalance. Research has found the knee is more susceptible to injury if there is an imbalance between quadriceps and hamstring strength, e.g. if you train quadriceps on one day and then hamstrings another day. A well-designed compound set will work the body as a whole and is less likely to cause the body these short-term muscle imbalances.

A large number of sports require an intermittent maximal effort, which places great demands on the anaerobic system. Sports such as netball, tennis, squash and many other sports played in New Zealand require short bursts of sprinting with small rest periods in-between. The greater number of muscles being used at once means a greater amount of energy is required. Heavy load compound sets tend to be more demanding on the anaerobic system because of the larger number of muscles required to complete the exercise. When weight loss is the goal, compound sets can burn more calories for the same amount of time spent on a set. Traditional weight training exercises tend to use a smaller number of muscles during each exercise and therefore burn fewer calories.

The Training Programme

Compound sets should not be used if you have very little or no weight training experience. A six-week conditioning programme designed by a qualified instructor should be completed before introducing compound sets to your workouts. Before using compound sets, practice the individual exercises first. A range of tempos can be used during the sets. It is advised to start with slow tempos until the individual feels fully competent with the complex movements.

Follow this programme for no more than four weeks or add these compound sets to an existing programme.

Weight training 2 - 3 times per week. One day on, one day off. 2-3 days per week do cardio and core-stability (Abdominal and lower back).

Example: 4 Week programme

Sets Reps Load Rest
Week 1 2 15 Light 90
Week 2 3 12 Medium 60
Week 3 3 12 Medium 60
Week 4 4 10 Heavy 45

Compound Sets:

1. Burpee-out, Press up (Knees or Full), Burpee-in, Power-clean, Push press (Using Dumbbells)

Starting Position
Place dumbbells shoulder width apart with the handles parallel to each other.

Burpee-out.
Grip dumbbells shoulder width apart, keep back and neck in neutral position. Keep abdominals strong, burpee out to press up position

Press up.
Start press up at full position or move to knees. Keep back and neck in neutral position throughout entire press up.

Burpee-in.
If press-ups were preformed on knees return to full position. Burpee in toward barbell and adjust to starting power clean position.

Power-clean.
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Standing with back rigid and flat or slightly arched. Simultaneously fully extend the lower extremity joints and quickly shrug shoulders. Pull arms as high as possible. After the lower body has fully extended and the bar reached near maximal height, pull the body under the bar by rotating arms and hands. The bar should be caught across the shoulders.


Push-press
Bend the knees slightly as if starting a squat then explosively push the dumbbells up using your calves, legs and arms. Finishing in a shoulder press position. Keep your abdominals strong throughout the movement and be careful not to hyperextend the lower back.

Finishing
While maintaining a flat back slowly flex the hips and knees and lower the dumbbells to the starting position.


2. Hang Clean, Front squat, Push Press

Starting Position
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Standing with back rigid and flat or slightly arched. Bar resting slightly above knees

Hang Clean
Simultaneously fully extend the lower extremity joints and quickly shrug shoulders. Pull arms as high as possible. After the lower body has fully extended and the bar reached near maximal height, pull the body under the bar by rotating arms and hands. The bar should be caught across the shoulders.

Front Squat
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Keep elbows high, eyes on the horizon and the chest up. Move with hips first then knees. Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if the heels start to rise or the pelvis tilts backward. Stop when the thighs are parallel to floor.

Push press
Start push press halfway through up phase of the squat. Explosively push up the dumbbells up using calves, legs and arms. Finishing in a shoulder press position. Keep the abdominals strong throughout the movement and be careful not to hyperextend the lower back.

Finishing
While maintaining a flat back slowly flex the hips and knees and lower the dumbbells to the starting Hang clean position.



3. Backwards Lunge with barbell, High knee.


Start
Stand with barbell in finished shoulder press position. Hand position should be wider than the shoulders. Arms should be straight, do not lock out elbows (this exercise should be started with the weakest side first and the same amount of reps preformed on both sides).

Backwards Lunge
Perform a backwards lunge while keeping barbell in fixed position. Keep feet parallel and hips facing forward throughout the entire movement. Keep eyes on the horizon and the chest up throughout the exercise.

High Knee
Return to starting position. Then, using the same leg used in the backwards lunge, lift the knee as high as possible while maintaining a neutral back position.

Finishing
Once the knee has reached maximum height the cycle should then repeat by starting a backwards lunge again.

Richard Leonard BSc Sports and Exercise Science

Personal Trainer

M: 07511468490

Web: Personal Training Clifton

E: rlbodytrainer@gmail.com

Facebook: https://www.facebook.com/rlbodytrainer

Twitter: @LesmillsPT

Periodisation the next exercise Trend?

Another year has just arrived and another battle to complete those New Year’s resolutions has just begun. Most of us will have made at least one fitness goal we intend on completing. Your goal might be weight loss, weight gain or a sporting performance and this year you are looking for an edge to increase your chance of success. If you train the same way all the time your body would become accustomed to the programme and you fitness levels will plateau. One technique used by most athletes is periodisation. Periodisation is a great way to get optimum results from your training.

In the context of fitness, periodisation means changes in intensity, volume and frequency of training over a period of time. These factors are systematically structured to avoid over-training and produce greatest results. The ancient Greeks first used periodisation to prepare their athletes for the Olympics. Milo of Croton changed intensity over time by lifting a bull-calf on a daily basis until it had reached full maturity. Although this basic periodisation plan was completed by default Milo never lost a wrestling match in five consecutive Olympics. Modern periodisation wasn’t really defined until the 1970’s. This was due, at least in part, to some groundbreaking research by the noted physiologist Hans Selye, who ultimately formulated what he called the ‘general-adaptation syndrome’. According to this theory the body responds to ‘stressors’ (environmental stress) by adapting to meet the demands (it adapts by improving). When the adaptive response is reached the body stops changing until a new type of stress is introduced to produce further adaptation. Therefore periodisation introduces ever-changing stressors to produce maximum results.

Two main training philosophies are linear and non-linear periodisation. Linear periodisation generally consists of microcycles of 3-4 weeks and is completed in succession. An example of this would be hypertrophy training for 3 weeks, strength training for 3 weeks followed by power training for a further 3 weeks. This type of periodisation training is great for sports that have definable competition periods 3-4 times per year. Non-linear periodisation has dramatic changes that occur within a weeklong training cycle. An example would be Monday hypertrophy training, Wednesday strength training and Friday power training. Non-linear periodisation is best used by sports with long seasons and frequent competitions.

 Non-linear periodisation is also best used by individuals with no competition goals but physical goals such as weight loss. Researchers from Arizona State University found during a 12-week study that a non-linear trained group improved 29% (Bench press) and 56% (Leg press) compared to 14% (Bench press) and 26% (Leg press) in the linear trained group. Another advantage of non-linear periodisation is the variety in a training week, which reduces the boredom often seen in gym-based programmes. Although non-linear periodisation is best suited for the non-athlete there is nothing stopping you trying linear periodisation. Always seek help from a qualified instructor or personal trainer when designing a new programme.

The Non-linear Periodisation Programme

Before commencing this programme seek clearance from a medical practitioner. A six-week conditioning programme designed by a qualified instructor should be completed before commencing this programme.

The following programme is an example of an all-over body resistance programme. This programme is only one example of many that can utilise non-linear periodisation. The programme should be followed for no more than 4 weeks. After completion, seek help from a qualified instructor or personal trainer for a change of programme.

The non-linear periodisation plan
Workout Type Sets Reps Load Tempo Rest
1 Mass 3 12-8 Med 1,0,2 60sec
2 Strength 3 8-6 High 2,1,2 180sec
3 Endurance 4 25-20 Low 1,0,2 30sec
4 Power 3 15-12 Med 1,0,1 60sec

All four workouts should be completed in order once per week. Follow the exercises listed in the programme, change the variables listed in the table from workout to workout. All four workouts should be completed in order once per week. A warm-up of 5-10 min cardio should be completed at the start of the workout. A warm down and full body stretch session should be completed at the end. A possible workout plan could be:

Monday Workout 1
Tuesday Workout 2
Wednesday Cardio and core work
Thursday Workout 3
Friday Cardio and core work
Saturday Workout 4
Sunday Rest

The Exercises

Do not hold your breath, breath out on exertion. Select a load suitable for the rep range. Maintain technique throughout exercise, once you lose your technique stop!

1. Front Squats

Starting position
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Keep elbows high, eyes on the horizon and the chest up. Move with hips first then knees. Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if the heels start to rise or the pelvis tilts backward. Stop when the thighs are parallel to the floor.

Up phase
Drive through your heels using your glutes and quads. Keep eyes on the horizon, abdominals strong and the chest up throughout the movement. Do not lock your knees at the top of the movement.

2. Swiss ball Lunge

Start position
Place back leg flat on Swiss ball. Keep feet parallel and hips facing forward throughout the entire movement. Keep eyes on the horizon and the chest up throughout the exercise. Bend both knees simultaneously, do not let the knees travel over the toes.

Up phase
Return to starting position, finish rep range on one side then swap sides.


3. Swiss ball Chest Dumbbell Press

Starting position
Sit on Swiss ball with dumbbells on your thighs. Slowly roll down ball keeping your hips parallel with the floor. Stop when the head and neck are resting on the ball in a neutral position.

Down phase
Hold the dumbbells so your elbows are directly in-line with your hands. Keep the back and neck in a neutral position throughout the entire lift. Slowly lower the dumbbells until your arms are just past 90 degrees from your shoulders.

Up phase
Return the dumbbells to the starting position, do not lock elbows at the top of the lift.

4. One Arm Row

Starting position
Place one knee and one hand on the Swiss ball. Keep the back and neck in a neutral position. Start with the dumbbell at your side without dropping your shoulder.

Up phase
Raise the dumbbell to the side of your stomach, keeping your elbow close to your side. Do not twist your back to raise the dumbbell. Once rep range has been reached swap sides.

5. Standing Dumbbell Shoulder Press

Up phase
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Hold the dumbbells slightly forward and to the outside of your shoulders. Keep the back and neck in a neutral position and abdominals strong throughout the entire lift. Press the dumbbell above your head while keeping your elbows slightly forward of your body. Do not let the dumbbells touch at the top of the movement.

Down phase
Slowly lower the dumbbells to the starting position. You control the dumbbells decent do not let gravity lower the dumbbells.

Richard Leonard BSc Sports and Exercise Science

Personal Trainer

M: 07511468490

Web: Personal Training Clifton

E: rlbodytrainer@gmail.com

Facebook: https://www.facebook.com/rlbodytrainer

Twitter: @LesmillsPT

Weight Training & Fat Burning

The winter months have a habit of adding a few extra kilos of bodyfat. With summer approaching and the thought of having to show your body to the world. Decreasing bodyfat may be your main training focus during the next few months.

There are many factors to consider when reducing bodyfat including: nutrition, cardiovascular training and resistance training. Two questions often asked are will weight training make me look like a bodybuilder and what type of resistance training should I do?

Resistance training is often misunderstood and ignored by women due to a fear of building to much muscle. In fact, for most women, to gain the large amounts of muscle needed for female bodybuilding is a most challenging and difficult task. The physical state reached by a female bodybuilding competitor usually takes years of specific training and the completion of a strict nutritional plan. The main reason why most women find it difficult to gain a large amount of muscle is there inability to produce a large amount of testosterone. Testosterone helps stimulate muscle building and the secretion of human growth hormone which in turn helps to increase muscle mass. Women produce on average one tenth the amount of testosterone than that of men. There are however several other hormones involved in building muscle, and the benefits of increasing muscle for the regulation of body fat demands that resistance training be apart of a weight control programme.

There are two main reasons why resistance training is an essential part of a balanced fat loss programme. Firstly, increasing muscle mass increases basal metabolic rate (BMR). Secondly, the calorie burning affect during a weight training workout.

BMR is the amount of energy required by your body to sustain its vital functions in a normal state. In English this means, the amount of calories your body burns to stay alive. If you increase your lean muscle mass you increase your BMR. Even with a small increase in lean muscle mass the body will increase the amount of calories burnt in a resting state e.g. 3kg increase in lean mass muscle = an extra 45 calories burnt per day.

Although 45 calories sounds like a small amount this equals over 16000 calories per year. Also consider the amount of calories burnt while performing the resistance training to gain the extra 3 kg of muscle. Although resistance training has a lower caloric expenditure than activities such as jogging or cycling, a 70kg individual will burn 350Kcal per hour while weight training.

A resistance programme for fat loss should focus on the following. Complex exercises such as compound sets and multiple task exercises (e.g. Power cleans, squats and lunges with bicep curls). Targeting larger muscle groups will not only produce a greater caloric demand but will also help with the functional aspects of your nervous system, such as coordination. Rep ranges of 15-20. Stay away from the muscle building zone of 8-12 rep range until you start to lose body fat. This is usually the cause of women feeling bulky from weight training and can be avoided by losing body fat before gaining muscle. Keep intensity high. If you are only going through the motions of a workout your body will not adapt to an increase in demands, which means limited results. Finally, change your programme at regular intervals. Keep your mind and body challenged, variation will place greater physical demands on your body and stop you getting bored.

The Exercise Programme

Before commencing this programme seek clearance from a medical practitioner. A six-week conditioning programme designed by a qualified instructor should be completed before commencing this programme.

The following programme is an example of an all-over body resistance programme. The main focus of this programme is to combine many muscle groups in single exercises. The programme should be followed for no more than 4 weeks. After completion, seek help from a qualified instructor or personal trainer for a change of programme.

The following programme should be completed 3 times per week. One day on, one day off. Aerobic training (20-40min) and core-stability training (abdominals and lower back) 2-3 days per week. A warm-up of 5-10 min cardio should be completed at the start of the workout. A warm down and full body stretch session should be completed at the end.




The Resistance Programme

Twist knee squats 3 15-20 Med Slow 60sec
Knee lift backwards lunge bicep curls 3 15-20 Med Slow 60sec
Burpee press up 3 Max B/weight Slow 60sec
Bent over barbell row 3 15-20 Med Slow 60sec
Bench dips with swiss ball 3 Max B/weight Slow 60sec


The Exercises

Do not hold your breath, breath out on exertion. Select a load suitable for the rep range. Maintain technique throughout exercise, once you lose your technique stop!

1. Twist Knee Squats
Starting position
Start with feet wider than shoulder width, toes forward and slightly outward. With a wide grip hold the barbell above the head. Arms should be straight, do not lock out elbows. Keep elbows directly under the bar, eyes on the horizon and the chest up.

Down phase
Move with hips first then knees. Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if the heels start to rise or the pelvis tilts backward. Stop when the thighs are parallel to floor.

Up phase
Drive through your heels using your glutes and quads. Keep eyes on the horizon, abdominals strong and the chest up throughout the movement. During up phase lift right knee up and across the midline of your body. When you reach the top of the exercise slowly lower your foot down to the starting position. Repeat exercise using the left knee.

2. Knee lift backwards lunge and bicep curls
Starting position
Start with the left foot on the box (Larger box = increased intensity)

High knee lift + Bicep curl
Lift the right knee as high as possible while maintaining a neutral back position. At the same time perform a double bicep dumbbell curl. Return foot to standing position.

Backwards Lunge + Bicep curl
Perform a backwards lunge with the left foot and a double bicep dumbbell curl. Keep feet parallel and hips facing forward throughout the entire movement. Keep eyes on the horizon and the chest up throughout the exercise. Return to starting position. Perform all reps on right side then repeat number on left.

3. Burpee Press-up
Starting position
Start in a press-up position with hands on a workout bench. Feet and hands are wider than shoulder width apart. Keep the back and neck in a neutral position throughout the entire exercise.

Burpee-in
Burpee in toward bench while maintaining a neutral back and neck position

Burpee-out
Without pausing Burpee out to the starting position


Press up.
Keep back and neck in neutral position throughout entire press up.

4. Bent-over Barbell Row
Starting position
Start with feet shoulder with apart. Hold the barbell with a reverse grip shoulder width apart. Bend at the hips while keeping the back and neck in a neutral position. Hold barbell just above knees.

Up-phase
Pull barbell up toward stomach while keeping your elbows close to your sides. Draw shoulder blades together at the top of the exercise.

Down Phase
Slowly lower bar to starting position.

5. Bench dips on Swiss ball
Starting position
Place hands no more than shoulder width apart on the bench. Do not lock elbows. Place feet on a small Swiss ball.

Down-phase
Slowly lower your body until your arms are parallel with the floor. Keep your back straight and close to the bench during the down phase.

Up-phase
Return to starting position without locking elbows

Good Luck
RL Bodytrainer
Personal Training Clifton

Plyometric Training for Speed and Power

Without really knowing it, you will have probably preformed plyometrics during a sporting situation, group fitness class or gym based workout. Plyometric training was first known as ‘jump training’ and was first used by eastern European athletes during the 70’s. The American field and track coach Fed Wilt first used the term plyometrics in 1975. Over the years plyometric training has quickly become an essential part of explosive speed and power training by athletes worldwide.

Plyometric exercises enable the muscle to reach maximum strength in the shortest amount of time, this action is also known as power. Athlete power directly affects an individual’s ability to jump, change direction and sprint, fundamental components of most sports. The basic physiological mechanism targeted by plyometric training is known as ‘the stretch-shorten cycle’. There are two important factors affecting the stretch-shorten cycle, elasticity and stretch reflex of a muscle. The elasticity of a muscle is important during the eccentric phase ( leg muscles lengthen before jump). As a muscle rapidly lengthens, energy is stored in the elastic components of the muscle (tendons and cross-bridging of the muscle fibers), which then can be added to the concentric phase (pushing off during jump). The stretch reflex mechanism is seen during the knee tap test preformed by doctors. When a tendon is rapidly stretched, the stretch reflex mechanism will cause the attached muscle to contract with equal force. It is very important that there is little delay between the action of the stretch shorten cycle and the concentric phase of the movement. If the time delay between eccentric and concentric phase of a plyometric exercise is too long the stretch-shorten cycle will not help produce extra power. When performing plyometric exercise keep contact time with the ground as short as possible.

There are a number safety and technique concerns needed to address when performing plyometric exercises. Safety concerns such as warm-up; footwear, exercise surface and level of intensity.

Plyometric training places great stress on the joints, tendons and muscles. The rapid change between the eccentric loading of the muscles and the concentric phase of the movement produces great force. With this in mind always warm-up and perform specific stretches before commencing plyometrics. The best way this can be achieved is by performing 5-10 minutes of low intensity cardiovascular exercise (jogging, skipping or stationary bike). Stretching should be preformed in a dynamic fashion. Dynamic stretching drills are simply, stretching with movement.

You may have seen sprinters skipping or marching down a track before a race or training, these are example of dynamic warm-up drills used before plyometric training. Do not perform long duration static stretches, this will only tone down the stretch-shorten cycle and will hamper your muscles ability to produce force quickly. To prevent injury always wear supportive footwear during training. Stay away from running shoes with too much shock absorption. Forces need too be transferred quickly between the eccentric and concentric phase, running shoes are designed to slow this force and will decrease the effectiveness of the training. Make sure the surface you are training on is even with no obstacles that can cause injury. The harder the training surface the greater the force will be transferred though the stretch-shorten cycle. If the surface is too hard (concrete or hard-wood) there is an increased chance of injury.

 Limit the amount of time-spent training on this type of surface. Plyometrics exercises place great stress on the body. Because of the high intensity nature of this training always seek help from a qualified instructor, coach or personal training when designing a programme. For more information on plyometrics there are many books, video’s and dvd’s dedicated style of training. The internet is always a great source of information, simply do a search on www.google.co.nz.

Performing the exercises.

Before commencing plyometrics seek clearance from a medical practitioner. A six-week conditioning programme designed by a qualified instructor should be completed before commencing this any of these exercises. If you have are carrying any injuries or excess body fat check with a qualified instructor before commencing any plyometric style exercise.

The following exercises are not to be used as a finished programme, merely as an addition to an individual existing exercise programme. Replace an existing exercises with a corresponding plyometric exercise listed below.

Make sure you are using supportive footwear and the training surface is even and clear of obstacles. . A warm-up of 5-10 min cardio should be completed at the start of the workout. The first 2 sets of plyometrics should be preformed at 50-75% intensity.


5-5-5 squat jumps 2-3 10-15 60s
Single leg side to side jump with a vertical squat jump 2-3 10-15 60s
Power drop 2-3 10-15 60s
Plyometric Reverse crunches 2-3 10-15 60s


The Exercises
Do not hold your breath, breath out on exertion. Select a load suitable for the rep range. Maintain technique throughout exercise, once you lose your technique stop!

1. 5-5-5 squat jumps

This is a great exercise for improving an individual’s vertical jump. 5-5-5 squats also tone the lower limbs (hips and thighs) without bulking muscles, which sometimes occur with heavy traditional squats. Great for sports such as: netball, basketball, volleyball and skiing.

Starting position
Stand with feet shoulder width apart. For increased load depending fitness level hold a 2-6kg medicine ball close to your chest. Keep eyes on the horizon, abdominals strong and the chest up throughout the movement.

Technique
Move with hips first then knees. Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if the heels start to rise or the pelvis tilts backward. Stop when the thighs are parallel to floor.

Action
Perform 5 slow controlled squats while keeping the ball on your chest. Next, perform 5 drops squats by dropping quickly in the down phase and rising slowly in the up phase. Last, perform 5 explosive squat down and up phase fast. As you explode in the up phase drive the medicine ball as high as you can without letting it go.

2. Single leg side to side jump with a vertical squat jump

The ability to change direction quickly is needed in many sports. This exercise is designed to a produce explosive change in direction. With a focus on the abductors (outside thighs) it also has a great toning affect. Great for sports such as: Netball, basketball, volleyball soccer and rugby.

Starting position
Start in a vertical position on one foot with knees slightly bent. Use a pole or line to jump across.

Action
Jump laterally over the line or pole landing on the opposite foot. As you land jump explosively in a vertical direction. Repeat exercise in the opposite direction until rep range is reached.

3. Power drop

This is a partner-assisted exercise. The focus of this exercise is to increase explosive power of the chest, shoulders and triceps. Great for sports such as: netball, basketball, tennis and boxing.

Starting position
Lie in a supine on the ground with arm raised above your chest. Your partner stands on a box with medicine ball in outstretched arms.

Action
When the partner drops the ball catch it and propel it back to the partner in an explosive manner.

4. Plyometric Reverse crunches

You will need an exercise partner to complete this exercise. The focus of this exercise is to increase an individual’s ability to produce directional change using the abdominals. Many abdominals are performing in a slow and controlled manner, which is great for tone and shape but does little for functionality needed for sport. If you find traditional abdominal exercises no long produce a training affect try this high intensity exercise.

Starting position
Lie in a supine position on the ground. Have your partner stand above your head with feet shoulder width apart by your ears. Grip tightly around your partner’s ankle, be careful not to pull your partner over when performing this exercise. Raise your legs straight up toward your partner’s hands.

Action
As you raise your legs towards your partner she/he should push your legs away toward the ground. Resist this move and more raises your legs quickly to the starting position. Repeat until exercise rep range is reached.

Richard Leonard BSc Sports and Exercise Science

Personal Trainer

M: 07511468490

Web: Personal Training Clifton

E: rlbodytrainer@gmail.com

Facebook: https://www.facebook.com/rlbodytrainer

Twitter: @LesmillsPT

Focusing on legs

Most women I have trained in the last 18 years have identified legs as one of their major problem areas. The cause for their concern is either lack of tone or too much body fat. One question that often comes up is, “How do I lose size around my hips and thighs?” There are three main factors to consider when your goal is toning and reshaping the legs. Firstly, what are you starting with? Secondly, what training programme is best suited towards your desired results? Thirdly, Are you looking for functional or cosmetic results?

What are you starting with? You need to get some base measurements. Use a trained professional to determine your body fat, girth (circumference) and muscle mass measurements. With these results you can determine the focus of your training. A high body fat measurement would indicate a need to decrease body fat by nutrition and training. A low muscle mass to girth ratio would indicate a need to increase muscle mass by resistance training. A high muscle mass and body fat measurement would indicate the need to decrease body fat by nutrition and exercise, but to stay away from resistance training that would increase muscle mass. Be careful when trying to change the natural shape of your hips and thighs. Every individual has their own symmetry, changing the natural balance of the body’s muscles and tendons can sometimes lead to injury. Always have a qualified instructor or personal trainer design or scrutinize your programme.

What training programme is best suited towards your desired results? Once you have worked out your specific training goals you can start training to reach the end result. If you need to lose body fat, without increasing muscle mass, I would recommend staying away from bodybuilding rep ranges (8 to 12 reps to complete exhaustion). This only increases muscle mass and unless your nutrition and cardio exercise is properly monitored you can increase the size of your legs. Use compound exercises (light loads) at 15 to 20 reps this will increase the caloric (energy) demands of the exercise without increasing muscle mass. If your muscle mass is low you should concentrate on using rep ranges and loads which best increase muscle mass. This will protect your metabolism, which is directly related to the amount of lean muscle mass that you have. If you are scared of bulking up monitor your body fat and adjust your nutrition and cardio exercise accordingly.

Are you looking for functional or cosmetic results? Functional exercises are designed to copy every day movement patterns and loads that are put on the body. Cosmetic training, which includes bodybuilding, is purely focused on results that change body symmetry without taking into account the biomechanics. If sport is a part of your life, whether amateur or professional, you should always focus on functional training. Cosmetic training can lead to muscle imbalances that can cause injury. If jumping high or running fast means nothing to you, but shapely toned legs are everything, I would still recommend a majority of functional training with some cosmetic training according to your needs.

I recommend spending some time with a qualified instructor or personal trainer. Begin by taking base measurements to determine your starting point. The next step is to plan the best way to reach that goal and finally be prepared to try new approaches, as sometimes methodologies don’t always work first time.

Lower limb resistance programme

Before commencing this programme seek clearance from a medical practitioner. A six-week conditioning programme designed by a qualified instructor should be completed before commencing this programme.

The following programme is an example of a lower limb (leg) resistance programme. The programme is best suited toward an individual who is looking for muscle tone without muscle mass gain. All exercises in this programme are compound (more than one joint used) and functional in their design. I’ve used exercises that would produce a high caloric demand by using a large amount of muscle at one time. This programme is only one example of many that work the legs. Different individuals require specific exercises to reach desired goals. If you are unsure about your requirements seek help from a qualified instructor or personal trainer. The programme should be followed for no more than 4 weeks. After completion, seek help for a change in programme.

The leg resistance programme should only be used in conjunction with a balanced full body resistance programme designed by an exercise professional. The programme should be completed 1-2 times per week with at least a 2-day rest between leg workouts. A warm-up of 5-10 min cardio should be completed at the start of the workout. A warm down and full body stretch session should be completed at the end.

Lower limb resistance programme

Walking Lunges 3-4 10-20 metres 1sec up 1 sec down 60s
Step-ups with calf raises 3-4 15-20 1sec up 1 sec down 60s
Adductor Lunges 3-4 10-15 per side 1sec each side 60s
S/ball Leg curls 3-4 12-15 1sec up 1 sec down 60s


Walking lunges with a knee raise

Walking lunges are great for toning while remaining functional. They give an athletic shape without too much muscular size. Functionally they resemble an over exaggerated gait (walking motion); they are often used as a dynamic stretching drill by sprinters and runners. The knee lift is added to the exercise to produce greater work for the stabilizing muscles of the hips.

Step 1. Starting position

Start with feet shoulder width apart. Keep feet parallel and hips facing forward throughout the entire movement. Raise your right knee to your chest while maintaining a neutral spine and head posture. Slowly lower your right leg into lunge position.

Step 2. Finishing position

Once in a lunge position step through with your left leg and bring your left knee towards your chest. Maintain a neutral spine and head posture; keep chest up and hips facing forward throughout entire movement. Repeat steps 1 and 2 using the right leg.


Step ups with a calf raise

Step-ups are a very functional exercise. Stepping up is a part of life because we use stairs you just can’t avoid them. Adding a calf raise saves time and should help improve balance.

Step1. Starting position

Place right foot on step or bench (height will affect intensity). Keep feet parallel and hips facing forward throughout the entire movement. Maintain a neutral spine and head posture.

Step 2. Finishing position

Lift your left knee up towards your chest while maintaining correct posture. As your knee reaches the top of the movement raise up on your right toes to produce a calf raise. Complete rep range on this side then swap sides.

Adductor lunge

Adductor lunges target the inside thigh and gluteals. They are more functional than the adductor machines and are very beneficial to sports requiring lateral movement such as tennis, soccer and squash.

Step 1. Starting position.

Lunge out using your right leg at a 45-degree angle. Keep knees inline with your toes without letting the knee pass over them. Keep hips forward and chest up throughout entire exercise.

Step 2. Finishing position

Pivot from your right side to your left while keeping your body position low. Remember not to let your knees travel past your toes. Keep your head and chest up throughout the entire movement. To increase intensity of exercise, use a medicine ball or dumbbell.

Swiss ball hamstring curl

If you are looking for an alternative to the leg curl machine try Swiss ball hamstring curls. Swiss ball curls not only target the hamstrings they also help increase core stability and stabilize the hips

Step 1. Stating position

While lying face up on the floor place your feet on a Swiss ball. Move arms horizontally out, palms up or underneath your body to give support. Lift hips up to produce a neutral body position. Keep your core strong to maintain position.

Step 2. Finishing position

Roll Swiss ball towards your body using your legs. Maintain correct body position throughout movement do not let hips drop. Repeat steps 1 and 2 until rep range is reached.

Richard Leonard BSc Sports and Exercise Science

Personal Trainer

M: 07511468490

Web: Personal Training Clifton

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