Resistance Training for Rowing

Rowers often look towards the gym to give them the edge over rivals. While training competitive rowers over the last 15 years and have found a number of specific resistance exercises very useful. Resistance training alone wont make a champion rower but when used correctly it will improve your performance in the boat.

 Rowing stands alone from other sports in a number of unique ways. The high demands placed on the muscular system by nearly recruiting every muscle in the body in a repetitive action while using dynamic and static components throughout the stroke. Unlike most other sports that require bipedal locomotion (Running and swimming), In rowing both the lower and upper limbs produce force in the same action at the same time. Therefore rowing has some specific needs from a well-designed  resistance programme.

In my opinion and experience the most important factor for improvement at a sport is to practise the sport. Most of your training should be on the water; resistance training should range from a minimum of two weekly sessions with a maximum of four or five sessions depending on your competition level and how much time you can put into training.

Stay away from split workout programmes. Focus on total body works when training for rowing. 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 its ability to coordinate muscle groups into complex movements such as jumping or throwing a ball. Using compound exercises 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 rowing.

Over the last 15 years training competitive rowers from club to international level I have made some changes to existing exercises and found some specific techniques .The exercises below are a small selection and not the only exercises I would recommend, they are not to be used as a standalone programme. I take each athlete as an individual case and design a specific periodised programme depending on their abilities, weaknesses and goals.

Before commencing any of these exercises seek clearance from a medical practitioner.

                                                                                        

Barbell Front Squat

The squat is one of the prime exercise patterns for rowing.  From the catch phase the drive is initiated by the rectus femoris (One of the Quads) The hamstrings and gluteus maximus work as pelvic stabilises during the drive. The start of the drive phase is where the greatest increase in power output is seen during stoke. Both squats and the drive phase activate similar muscles.  

Back Squat vs Front Squat.

Which is better back or front Squat?  Although the main advantage with the back squat for rowers is an increase in maximal lift compare to the front squat. I would choose front squat over back squat for most rowers. I have found though experience there is an increased danger of lower back injuries for some rowers during the back squat. 

This is due to the repetitive natural of the sport creating muscular imbalances. Because of the muscle groups used during the rowing stroke two changes to posture can be seen, forward hip tilt and lower back lordosis ( Tight lower parapinals, tight hip flexor and weak hamstrings). With some of the rowers I have trained there has been an imbalance between the lower paraspinals (Lower back muscles on the sides of the spine) and the gluteals. With an increase in strength of a muscle group you often see a shortening of that group. When the lower paraspinals become stronger and shorter they can contribute towards lordosis (excessive inward curvature of the lower spine).

 During the back squat loading though the lumber vertebra is huge. Lumber lordosis changes the loading away from the body of the vertebra toward the spinal cord. It can also results in a difference in the thickness between the front and back parts of the intervertebral disc (wedge affect). The front squat has a more upright trunk position during the lift. This can decrease the curve from lordosis and improve the loading on the lower spine.

  

(Source: Excelsiorgroup. Image by Unknown)

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.  Breathe in as you descend.

Finishing Position

Stop decent if the heels start to rise or the pelvis tilts backward. How deep you go depends on your flexibility, lifting experience and form.   Then drive up to starting position, keep chest up and eyes above horizon. Breathe out as you rise up using a valsalva maneuver. (Don’t hold your breath during all exercises). Repeat depending on rep range.

Dumbbell High Pull

Often an Olympic style exercise is used during a power phase of the resistance programme for competitive rowers. In most cases it will be the power clean. Great exercise but it has some limitations when used by rowers. For a start if you are using an Olympic bar on the ground the starting position is quite high. Therefore it will produce a limited flexion of the legs and torso. Flexion of these joints is greatest during the start of catch phase. 

(Source: www.carlosdinares.com. Image by Unknown)

The greatest need for power production is in the earliest stages of the rowing stroke.  (As you can see in t graph 1). The trouble with using power cleans on the ground is you miss the early position with the greatest flexion in the lower body

Graph 1.

Handle force and handle velocity versus power for a rowing stroke. Figure from Dr. Valery Kleshnev’s Rowing Biomechanics Newsletter March 2014

I introduced a stable box so the deep catch position can be copied by the starting position of an Olympic lift. Using a box will place a greater demand on flexibility so you might have to work on the depth and start with a lighter load. I also prefer the high pull Olympic lift over a power clean because in the power clean the catch of the bar has little use to a rower. You can use an Olympic bar or dumbbell for high pulls. In this case I went with dumbbells because they increase the demands on stability during the exercise.

Starting Position

Stand on a stable box or step. Feet should be a similar spacing as in the rowing position, toes forward and slightly outward. Standing with back rigid and flat or slightly arched. Eyes on horizon. Simultaneously fully extend the lower extremity joints and quickly shrug shoulders. Pull arms as high as possible. Aim for the armpits with the dumbbells.

Finishing Position

After the lower body has fully extended and the dumbbells reached near maximal height, control the dumbbells back down to starting position and repeat depending on rep range.

Bent-over dumbbell Row

Towards of the end of the drive phase the rower engages scapular adduction and elbow extension.  There are several row style exercises you can do in the gym to activate the same muscle group involved in the phase. I see the prone row used in a lot of rowing programmes it has its limitations. Preforming the exercise on a bench decreases the range of motion and cuts out the most important part of the exercise.  The last 20% of the range of motion (ROM) should focus on scapular adduction.  I prefer to use bent over dumbbell row because you a get a greater ROM and you also get an integration between the legs, core and shoulder complex.

Starting position

Start with feet shoulder with apart. Hold the dumbbells with a neutral grip shoulder width apart. Bend at the hips while keeping the back and neck in a neutral position. Hold dumbbells just above knees.

Up-phase

Pull Dumbbells 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 dumbbells to starting position.

Seated Double Cable Row

The seated cable row is another great common exercise in a rowing programme. The seated cable row is a similar exercise to the bent over dumbbell row with a focus on the later phase of the drive.  I started using double cable seated row with rowers to be even more specific to a sculling technique. With the individual cables you can mimic the part of the phase before you start with recovery. Another change to the traditional technique of a seated row I use is a reach forward like the catch phase and back extension as you pull the cables back. Again you are integrating the different muscle groups together similar to the rowing stroke.

Starting Phase

Sit with a slight bend in your knees. Reach forward with two D handles to the starting position similar to the catch position of a rowing stroke.

Pull Phase

Pull Cables toward stomach while keeping your elbows close to your sides. Draw shoulder blades together at the top of the exercise. Then with control return to the starting position.

Swissball Rollout

The two contact points for force production of the rowing stroke are the feet and the hands. The bum doesn't count because the seat moves. The middle of these two points is the core (torso). Newton's Third Law, For every action, there is an equal and opposite reaction. You push with your legs and pull with your arms. With rowing, force travels from the legs into the boat and from your upper body into the oars which drive the boat forward in the water.  Your body’s ability to transfer this force as economically as possible will increase the amount of force you can apply and give you speed on the water. A strong core (torso) is essential for this process.

The swissball rollout is a great core exercise producing high demands on core strength and stability. I like the way it integrates the hip and shoulder complexes into the exercise.

Starting Point

Knee on a swissball in front of a bench.  Keep back and neck in a neutral position throughout the exercise. Start with knees bent and hands or elbows on the bench depending on your experience with this type of training.

Rollout Phase

Roll the swissball out with you knees while keeping your neck and spine in neutral position. Limit the range of motion when you start. Increase the distance you roll the ball as you become more confident with the exercise. Swissball rollouts are demanding, if you feel pain in the lower back limit the range. Slow return to the starting position.

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

Resistance Training For Netball

Athletes have used resistance training for over half a century now to improve their sporting performance. From weekend warriorette to professional netball player a well-designed gym based resistance programme will improve your physical attributes and decrease the chance of injury.

With a combination of skills such as running, jumping, throwing and catching, netball places great demands on the body. With these physical demands there are also risks. During the 2014 season netball had the second highest amount of ACC injury claims behind rugby union. The most common injury site was the ankle, followed by the knee. The focus of a good training programme must be to address the physical demands and decrease the rate of injury of any sport.

Resistance training will give the greatest benefit to explosive speed (power) and agility on the netball court. Traditionally the two main techniques used to increase power in the gym are strength training (resistance training) and speed training (plyometrics and Olympic lifts).

Strength training focuses on increasing an athlete’s force production therefore in the equation, power equals forces X distance / the time, and an increase in force = an increase in power. The main drawback with this type of training is increasing force generally means increasing mass. Increasing the mass of an athlete can have a negative affect on agility and fitness around the court. Plyometrics and Olympic lifts will produce some strength improvement although their main focus is to increase the speed of producing force of the nervous system.

The nervous system is very specific, if you training using explosive movements you become more explosive. Nowadays most sport trainers use a combination of the two for optimal results. I believe combining Olympic lifts, traditional strength training and plyometrics in a movement specific programme will give the best power increases for netball.

Agility is affected by factors such as: strength, power, coordination and balance. Although the practice court is the best place to learn the skills needed to play netball the gym can help improve agility. Like all physical attributes if you want to improve agility you must force the body to adapt by placing it in an environment it finds hard to cope with. Equipment such as wobble boards and Swiss balls or using one-legged exercises will increase the demands of the nervous system and produce improvement.

Decreasing injuries must be a priority when designing a resistance programme. An injury to a key-player can mean the end of a championship title chase. Injuries to the knees and ankles are the greatest threat to netballer’s availability. Apart from increasing strength and agility the other key area is to increase the strength and use of the stabilising muscles of the lower leg joints. Stabilising muscles are used to help protect the joints of the body. Creating an unstable environment will force the muscles to work even harder and improve their ability. Although fit, agile players will put themselves at great risk they also need the physical conditioning to cope with the demands of modern netball.


The Exercise Programme

Before commencing this programme seek clearance from a medical practitioner. At least 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 focusing on the specific movement patterns of netball. The key factors are explosive power, balance and strength needed for netball. The programme is best used after completing a conditioning phase to build strength and coordination needed for the following 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.

Possible periodisation programme for netball

Phase Weeks Workouts (per week) Reps Load Rest
Conditioning 4 3-4 12-8 Medium 60sec
Strength 4 3 8-6 Heavy 120sec
Specific (Peaking) 4 2-3 15-12 Medium 30sec

The above table is an example of a pre-season periodisation programme. If possible complete 16 weeks before the start of the season. You can also start this cycle any time however be careful not to over-fatigue before games. Once the season commences, try a non-linear training plan. I recommend 2 resistance workouts per week, first workout focusing on strength and the second on power.
The following programme should be completed 2-3 times per week (With at least 1 rest day between workouts). Work your resistance training around netball practice and games making sure you have time to recover before games. Core-stability training (abdominals and lower back) should be completed 2-3 days per week. A warm-up of 5-10 minutes cardio should be completed at the start of the workout. A warm-down and full body stretch session should be completed at the end.

                                                           Sets      Reps    Load            Tempo             Rest

Backward lunge on wobble board      3-4      15-12    3-6k ball      Fast              30sec

Squat jump with medicine ball           3-4      15-12    3-6 kg ball   Fast              30sec

Boxed plyometric press up                 3-4      15-12    B/weight      Fast              30sec

Alternating dumbbell bent over row  3-4       15-12    Med             Fast              30sec

Push press                                            3-4       15-12    Med              Fast              30sec

The Exercises

Do not hold your breath, breathe out on exertion. Select a load suitable for the rep range. Although the tempo is fast, maintain technique throughout exercise, once you lose your technique, STOP!

Backward lunge on wobble board with a medicine ball twist

This exercise is great for improving balance and coordination specific to netball. The nature of the exercise helps improve the stability of the ankles and knees, which are areas at risk while playing netball. Start without the wobble board if you have trouble balancing.

Starting position
Place right foot on wobble board while holding the medicine ball on your chest. Keep back and neck in neutral position and abdominals strong throughout entire lift.
Backwards lunge and side twist

Perform a backwards lunge while twisting the medicine ball to the same side as the fixed leg. 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 and ball lift

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. Press the medicine ball above your head at the same time as the knee lift. Finish rep range then swap sides.

Squat jump with medicine ball

This exercise is used to help improve jump height and explosive power. The horizontal medicine ball press is added to create the specific movement pattern found in netball. Practice the exercise first without too much intensity to master the coordination
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. Hold the medicine ball to your chest.

Down phase

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

Up phase

Explosively drive through your heels using your glutes and quads. Try for as much height as possible in the jump. At the same time press the medicine ball horizontally from your chest. Keep eyes on the horizon, abdominals strong and the chest up throughout the movement.

Boxed plyometric press up

Plyometric exercises are used to improve power and speed. This exercise focuses on those aspects while demanding a level of coordination seen in a netball pass.

Starting position
Start with hands on two Nike step boxes (or similar) slightly greater then shoulder width apart. Perform full press-ups or on knees depending on strength.

Wide placement
Keep back and neck in neutral position throughout entire press up. Stop when upper arms are parallel to the floor then return to starting position. In one movement hop down so hands are placed on the floor between the boxes.

Narrow placement

Perform a tricep press up while maintaining a neutral back and neck position. Explosively press up into the wide hand placement.

Alternating dumbbell bent over row

Although netball involves pushing movements, you have to train the back. This ensures a balance to the body and less risk of injury.

Starting position
Start with feet shoulder with apart. Hold the dumbbells with an opposing grip. Bend at the hips while keeping the back and neck in a neutral position. Start with one dumbbell close to your side and the other in the down position.

Down and up phases
While pulling one dumbbell to your side, the opposite dumbbell should be lowered. You can have some rotation through the spine but make sure you maintain a neutral back and neck position. Imagine a rod running down your spine that your torso is rotating around.

Push press

The push press comes from the Olympic lifting family of exercises. It is a great exercise for improving explosive power in movements above the head. The weight (load) used for this exercise should be greater then traditional shoulder press because of the addition of more body parts being used in the lift.

Up phase
Feet should be between hip and shoulder width apart, toes forward and slightly outward. Hold the barbell with a grip slightly to the outside of your shoulders and your elbows under your hands. Keep back and neck in neutral position and abdominals strong throughout entire lift. Start in a quarter squat position. Push the barbell up in an explosive movement using your arms, legs and calves. In this case do not lock your elbows at the top of the movement.

Down phase
Slowly lower the barbell to the starting position. Do not let gravity lower the barbell control the descent.

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

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

What is the Bosu?

Have you wondered what the new piece of equipment, which looks like a giant blue marshmallow is all about? It’s not so simply called a ‘Bosu’, which is an acronym for "both sides up". One side is a solid platform 25 inches across, the other side is domed shaped similar to half a swiss ball. The bosu can be used with solid side down or up creating two distinctive balancing modes. This unique design makes the bosu an extremely versatile and functional piece of equipment.

 A small group of professional and Olympic teams first used prototypes of the bosu in 1999. David Weck invented the bosu when he saw a need for a safe and effective piece of equipment that challenges the users balance, core stability and pro-perception. The bosu has two unique properties. Firstly, it is very versatile you can use the bosu for many training modes such as: strength, power, cardio, rehab and core stability training. Secondly, no matter what mode of training you are performing on the bosu balance and stability will also be a factor.

The bosu works great as a platform for traditional weight training exercises. Leg exercises such as squats and deadlifts, upper body exercises such as dumbbell press and one arm rows can performed using the bosu as a base of support. Power training such as plyometrics can be performed using the bosu. Try jumping on and off the bosu at different angles not only are you performing a plyometric but the changes in angles help improve agility necessary for most sporting situations. Group fitness classes using bosu’s for cardiovascular exercise can already be found in the USA. If they haven’t already started it is only a matter of time before a class similar to step classes will be started in New Zealand. Jogging or stepping on to the bosu will give you a cardiovascular response similar to using a rebounder or stepping on to a box.

The bosu works very much the same way as a wobble board is used in rehabilitation. Standing on an unstable platform increases the amount of work the stabilizating muscles have to do to keep balance. The properceptive system (senses body’s position) also has to work a lot hard to maintain a balanced posture. Overloading these systems will in a normal situation increase their ability to function. The bosu can be used to perform many of the same core stability exercises found using a swiss ball. Because of the unique nature of the bosu, new core stability exercise can be perform such as rollout while kneeling on the bosu or bridging with elbows on the domed side. The variation of exercises and modes of training using the bosu is huge. Because of the doubled sided nature of the bosu some exercise can be made more difficult by having the dome-side facing down. An example would be performing squats on the solid-side up.

The most important factor the bosu has to offer is no matter what mode of training you perform balance and stability will also be trained at the same time. This makes the bosu a great piece of equipment for the average exercises enthusiasts to the professional athlete. The two for one deal is a great way to save time allocated towards training. With today’s busy lifestyle time set aside for training is at a premium, for example the bosu gives you the opportunity to strength train and work on stability at the same time. Sporting situations place great demands on balance and stability, exercises using the bosu gives you a more sports specific style of training. For example performing squats on a bosu not only improves strength but also places great demands on balance and stability.

If you are looking for more information on training with the bosu there are DVDs, videos and books found on the Internet at sites such as www.amazom.com. If you do not have access to a bosu, try the larger sporting retail stores. Prices range around $170.00.


The Exercises

The following exercises can be used in addition to an individual existing exercise programme. Before commencing any exercise seek clearance from a medical practitioner. If possible have a qualified instructor check your technique.

Do not hold your breath, breathe out on exertion. Maintain a neutral spine position and switch on your inner core on before starting exercises. Maintain technique throughout exercise, once you lose your technique -stop! Make sure you perform all exercises in a cleared area with no chance of contacting objects during falls.

The following exercises are not to be used as a programme; they are merely an example of verity of different exercise modes that the bosu can be used.



1. Bosu Squats (Strength training)
Bosu squats can be performed with a barbell, dumbbells, medicine balls or simply body weight. A great exercise for strengthening the back and lower limbs. The nature of the exercise places greater demands on muscle stability and balance compared to traditional squats. Performing bosu squats with curved side down increases the difficultly of the exercise.

Starting position
Feet should be width apart, toes forward and slightly outward. Keep elbows directly under the bar, eyes on the horizon and the chest up. Move with hips first then knees.

Down phase
Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if you start to lose your balance 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. Do not lock your knees at the top of the movement.

2. Alternating M/ball Bosu press (Power training)
Mixing elements of power and stability training this exercise can be very demanding. This exercise will increase upper body (chest) power when performed with explosive speed. The nature of the exercise will help increase coordination and stability of the upper body.

Starting position
Place two bosu’s just greater then shoulder width apart. Start with the medicine ball next to the left hand bosu. You can perform full press-ups or start on your knees depending on your training experience. Place your left hand on the medicine ball and your right hand on the bosu to the right.

Down and up phase
Perform a press up until your upper arms are parallel to the floor. As you come up to the starting position move your left hand first by rolling the medicine ball to the bosu on the right. Then place your left hand on the bosu on the left. As you do this place your right hand on the medicine ball next the bosu on the right. Repeat steps on opposite sides until rep range has been reached.

3. One-legged balance (Balance/Rehab training)
This is a joint stability and balance exercise. A one-legged balance exercise is usually performed for rehabilitation of the lower limbs, hips or lower back. Because the bosu produces an unstable platform, this exercise helps increase stability of the ankles, knees and hips. When performing rehabilitation exercises always seek guidance from a qualified professional.

Starting and finishing position
Place one foot on the centre of the bosu. Slowly step up and raise the opposite foot slightly of the bosu by bending your knee. Try to keep your hips level with each other. Keep your eyes on the horizon and the chest up throughout entire exercise. Hold this position for 10-20 sec or until you lose balance. Repeat with opposite side. Always start with weaker side first.

4. Rollouts on Bosu (Core stability training)
Rollouts on a bosu will place demands on balance and inner core strength. This exercise highlights the need to have a strong integration between the inner core and the thorax muscles, which in turn, are linked to our legs and arms.

Starting position
Kneel on a bosu while placing both arms in the middle of a swiss ball, which is about half a metre away. Maintain a neutral back and neck position at all times throughout the entire exercise.

Finishing position
Slowly roll the swiss ball away from the bosu. Maintain a neutral back and neck position at all times throughout the entire exercise. Make sure your forearms are in contact with the S/balls and your inner core muscles are switched on. As your increase in core strength increase the distance your roll the swiss ball away. Slowly return to starting position.

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