Maintain Campaign 2007: Day 2 - KickRunners.com
 
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#1 of 20 Old 11-20-2007, 07:42 AM - Thead Starter
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Modify your Weight training program: change two exercises, 10 pts
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#2 of 20 Old 11-20-2007, 11:14 AM
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I am going to post some suggestions for you guys of exercises that are VERY beneficial for the common weaknesses of runners....Hope you can find at least 2 that will help!
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#3 of 20 Old 11-20-2007, 11:18 AM
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THANKS TJ!!! I dont do much--and its all weight resistance (I dont have free weights)--will be looking forward to your suggestions!
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#4 of 20 Old 11-20-2007, 11:20 AM
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Lateral Reach w/MB SIJ Level 2

Benefits :

Improves tri planar movement and stabilization of the lumbo pelvic hip complex

Preparation :

Stand upright in readiness to step sideways with MB in hands

Movement :

Step sideways reaching MB towards the knee
Allow the trunk to laterally flex & rotate
Return to the start position and alternate sides
Try to prevent "anchoring" foot from lifting or sliding



This one can be done side to side (alternating) or a set number to one side and then the other. Notice the positioning of the toes in the picture. A weight can be used in place of a stanility ball...
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#5 of 20 Old 11-20-2007, 11:23 AM
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Lateral Lunge w/MB Rotation SIJ Level 3

Preparation :

Stand upright in readiness to step sideways with MB in hands

Movement :

Step sideways rotating MB to same side leg, keeping trunk upright
Rotate only as far as the body can stabilize
Return to start position and alternate sides





Similar to the one above but a bit more advanced as it requires more strength through the back/core and the shoulders---I actually prefer this one.
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#6 of 20 Old 11-20-2007, 11:26 AM
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Lateral Step w/ Bungee Side to Side

Benefits :

This exercise is a great movement for individuals who need shoulder, core, and integrated strength in an upright position.
Since this exercise provides variable resistance via the bungee, it can be progressed to a ‘power’ movement by accelerating the arm more quickly to the side.

Movement :

This movement involves a lateral lunge (frontal plane) in combination with an alternating horizontal abduction of the arms (posterior shoulder fly)
Start with a tall body line, grabbing the handles of the bungee at chest height and arms straight – as shown
The bungee is positioned straight ahead
Perform a side lunge (for description – see ‘lunge – frontal’ in the exercise library)
At the end range of motion of the lateral lunge, perform a horizontal shoulder abduction with the arm on the lunge side – as shown
Push back with the lunge leg to starting position and return arm to center
Perform the movement to the other side
Repeat alternating sides for the desired amount of reps
TRAINERS: ensure that the client keep the visual gaze forward and that the shoulders do not round – this may be an indication that the exercise is too advanced and needs to be regressed






This one is awesome! Strengthens the upper back (a real weakness for runners) while enforcing side to side movement (something we do very little of).
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#7 of 20 Old 11-20-2007, 11:30 AM
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Body Row

Benefits :

Integrated total body training with an emphasis on back and core – for strength and improved function in the pulling motion.
Great exercise to teach the co-contraction of the core/hip/posterior shoulder girdle musculature to “pull” while stabilizing in the sagittal plane

Preparation :

Lie under bar so that the bar is at mid-sternum level.
Activate core with drawing in and pelvic floor contraction.
Choose appropriate grip (under or overhand).

Movement :

Perform row and lift body towards the bar.
The bar should meet the mid-sternum.
Lower slowly to full extension.
AVOID retracting the scapula before pulling yourself up, it should be a smooth action through the scapulo-thoracic joint as you lift yourself towards the bar.





Really great exercise that is simple to incorporate!
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#8 of 20 Old 11-20-2007, 11:32 AM
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Bridge Reverse – Supine w/Feet on SB

Preparation :

Lay supine of the floor and place both feet on the ball.
Have arms straight out with palms facing upwards.

Movement :

Start by drawing-in the core and raising the hips up.
Maintain this position keeping the core/glutes activated and also the feet together.
Hold for 10 secs lower the hips to the floor then repeat.



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#9 of 20 Old 11-20-2007, 11:37 AM
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Wood Chop - Reverse With Resist Band

Benefits :

Integrated total body rotational (transverse plane), strength and stability.
This exercise when progressed to properly has a HIGH LEVEL of "functional carry-over" to the real world as virtually all muscles are working in in all contraction modes and planes of motion.

Preparation :

Door Attachment: Lower Leg Level.
Stand in a wide stance with the feet parallel to the door.
Shift body weight to foot closest to the door with knee bent, trunk hinged slightly forward, and hip back while keeping the opposite leg straight
Hold one strap in each hand and clasp hands together.
Straighten arms with hands along side of bent knee closest to door and reach toward attachment site.
Keep same side foot pointed slightly outward toward door, and the opposite foot pointed forward with hips and body facing door.
Keep wrists firm and unbent.


Movement :

Slowly rotate torso and pull diagonally upward and across body with hands ending above opposite shoulder.
Simultaneously straighten body and shift body weight laterally to the foot furthest from door while keeping foot flat on the floor.
End with arm closest to door straight and leg furthest from door bent, with hip back, heel of foot closest to door off floor, and back straight.
Hold and slowly return to start position.






Last one.... and this one can be done with a cable set to the lowest position at the gym---I prefer it this way. Keep your arms straight throughout the entire range of motion on this.
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#10 of 20 Old 11-20-2007, 12:04 PM
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If not currently weight training, would the addition of two exercises be considered worthy of 10 points?
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#11 of 20 Old 11-20-2007, 12:29 PM - Thead Starter
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Sure
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#12 of 20 Old 11-20-2007, 01:18 PM
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All I Want For Christmas ROCKS!!!!
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#13 of 20 Old 11-20-2007, 01:24 PM
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Thanks for all the exercises, Toe Jam! Are you a trainer?
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#14 of 20 Old 11-20-2007, 01:35 PM
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No tcurrently, but I managed a facility of PT's until this last April. I am a certified trainer and Corrective Exercise Specialist.....and I just recently submitted my Application to start my Master's in Human Movement Sciences!!!
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#15 of 20 Old 11-20-2007, 01:42 PM
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Cool! Good luck!!
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#16 of 20 Old 11-20-2007, 02:38 PM
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Thanks for the exercises, TJ! I appreciate that most of them can be done at home...it helps with my schedule. I will choose two and add them to my routine!
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#17 of 20 Old 11-20-2007, 04:39 PM
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Awesome exercise recommendations TJ!!
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#18 of 20 Old 11-20-2007, 05:10 PM
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Thanks for sharing these, TJ!!
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#19 of 20 Old 11-21-2007, 08:24 AM
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I am totally corn-fused by this entire campaign....guess I shouldn't have skipped class.



I am always changing up my routines...so does this mean I get some bonus points?
And what is ANYTHING having to do with the team thing?



~embarrassed teacher not understanding lessons~
*arrrrgh*

On Wisconsin!
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#20 of 20 Old 11-21-2007, 01:32 PM
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Porty, the basic premise of the MC is to keep us motivated toward a healthy lifestyle throughout the holidays, which are typically tough for a lot of people. We do it in small teams to help support each other and encourage a little friendly competition, but it isn't usually as hardcore as the VRAA--intentionally. The activities were designed to make people more conscious of healthier behaviors on a consistent basis, like giving up junk food, trying a new fitness activity you haven't tried before, getting your BP checked, etc.....in addition to whatever fitness routine you already have. Not everyone has as steady a fitness routine as some do here, so the MC usually helps them more than people who work out or run consistently and are already very, very consistent about what they eat, etc.

For me personally, I find that having to be accountable to two other people on a daily basis as to what exercise I did or whether I did the day's activity keeps me from making excuses that I normally make during the year, like being too tired or too busy or just too **** lazy. That was the main premise behind the team thing. And we kept them small so it was less about competition and more about being in this together. Historically, some people who are lower mileage runners or not as consistent as some have been intimidated by the VRAA because it is so competitive and you feel like you're letting your team down if you can only run 10 miles a week or something like that. This challenge is more personal.

I'll let Cappy have the final call on the bonus points for the weight thing, but I would think that doing a different couple exercises yesterday would count. Again, you are already more into the weight thing than a lot of people here, and that's a good thing. Some runners don't lift at all, so if this makes them a little more conscious of the benefits of adding some weight training to their running program, then we have accomplished a positive, no?

Does that help?
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