Workout 5/1/12…slow motion training
Happy May everyone! Can you believe how fast this year is flying by?
Today I wanted to try out a training technique called slow motion training. It is supposed to build strength (not bulk or size) like none other. Figure out what area you need to be stronger in and use this in exercises for that area. You take 10 seconds to do the concentric motion (the motion that is working the muscle) and 4 seconds to do the eccentric (the motion that takes you back to your start point). You can do it the opposite way as well. Use a weight that you can usually lift for about 10 reps. I decided that for mud/adventure run purposes, Tracy and I would work our back and shoulders since you need to pull yourself up a lot of things. Upper body strength is key in these kinds of runs. Its really kind of awkward taking 10 seconds to do a movement since you’re used to 1.5-3 sec reps. You really have to think about slowing down and focusing on the muscle you’re working. Here’s what we did:
- Cable seated row, 50 lbs (main muscle worked is the lats, rhomboids, and biceps…you also work your traps, posterior deltoids, and abs)
- Bent-over row, 10 lb dumbbells (this works pretty much all your back muscles and your rotator cuff muscles)
- Upright row, 30 lb bar, (main focus is your lateral deltoid (shoulder), but you get your anterior deltoid, your biceps, traps, and your rotator cuff mucscles, too)
That was a different kind of hard than just regular training. I think I’ll be feeling that one tomorrow. For our other upper body muscles, we did just a traditional training routine that focused on strength and muscle endurance. 10 reps of each, 3 sets.
- Biceps: Dumbbell twisting bicep curl, 15 lb dumbbells (start with dumbbells in hand, palms facing your leg, as you curl up, rotate your palms inward…you’ll end like a normal curl, rotate in again as you come back to starting point)
- Tricep: Skull crushers (these might be called something else, but I like this name), 30 lb bar (lay on a bench, arms straight over your chest. drop your hands down toward your forehead, keeping your elbows still, squeeze your triceps as you bring your hands back up)
- Chest: Dumbbell press, 20 lb dumbbells
- Inner thigh (yes, I know, not upper body, but I feel the need to work this area with swimsuit season upon us), 30 lb bar on shoulders (lunge out to the side instead of to the front)
Oh, I forgot to mention that our warm-up was 6 sets of intervals at 10.0 on the treadmill. (work 30 sec, rest 60 sec).
Stay sweaty, my friends!