Information in this week's blog
- Dryland call format
- Week 10 workout information
- Exercise videos
- Looking ahead in dryland: Power endurance
Dryland Call Format
Week 10 Workout Information
The cardio portions of the workout remain the same. The resistance load goes down to 70% of the maximum amount of weight you can lift once (1 rep max - 1RM) and we'll be completing 3 sets of 5 reps per exercise. Reps in the core exercises are reduced.
The traditional methodology for determining your 1RM involves lifting progressively harder weights with progressively more rest between lifts until you determine the weight you can only lift 1-2 reps before failure. It takes a bit of time. I found this calculation which might be of assistance.
For your upper body, find the heaviest weight you can lift 4-6 times and plug it into X in this equation:
(X+1.1307) + .6998 = 1RM
For your lower body, find the heaviest weight you can lift 4-6 times and plug it into X in this equation:
(X+1.09703) + 14.2546 = 1RM
Once you determine your number (round up decimal points), you can multiply it by the percentage resistance load called for.
Doing home workouts without a lot of equipment requires adjustments, innovation, and flexibility (resistance bands are excellent tools for working out at home). This is to give you an idea of the weight you should be striving for. Know that your 1RM changes as you continue to develop.
If you are experiencing muscle cramping during the workout it could be a sign of needing to increase your hydration. Refer to Vol. 42 of this blog for information about assessing and maintaining proper hydration.
Click here to print this week's workout.
Exercise Videos - Revisit
The videos below demonstrate how to perform the current exercises we are doing in dryland. Perfect to review if you are new to dryland (we're glad you're coming!) or you want to review any points on form.
Each of the exercise titles below links to a video showing how to perform the exercise with different weight options.
Tip: For many exercises you can add weight to your straight band. A can weighing one pound added to the band can make a big difference.
Yes we have been doing squats and we are doing more squats! Pat shows how you can make that squat a little bit more challenging.
If you have not been using a loop or a band you will be challenged by using the band for your squats, Watch Pat's placement of the band, foot and hand position, and the placement of the band coming up your back. That is perfect form. Pat gives you alternative ways to do your squat , a wider stance is one option. The band offers resistance going down and up in the squat position.
The suitcase squat is having the weights coming down the side of your body to the outside of your pinky toe as you squat, (butt back and slight bend in the knee with your chest and eyes forward).Watch how Pat only goes low enough to continue to have good form. Once your knees track over your toes or you begin to lower your eyes and chest you have broken form. Over time you will be able to increse your squat capability.
The goblet squat is done with a weight held in front of your body at chest level. This is a challenging position as Pat stated because your body wants to lean forward. A tip for keeping form is to look slightly up with your eyes. This will encourage your chest to stay forward and glutes to move down toward the ground.
Overhead squats are possibly the most challenging of the squats. I personally love the overhead squat. It challenges not only form as a squat, but balance and muscle contraction control are so important. As Pat demonstrates, the OH(overhead) squat is bringing a pvc pipe(or a broom, mop, paddle, band, weighted or not into the OH position with a slightly wider stance than a regular squat for balance. Your lats(the muscles you feel when we are doing the W warmup), are in a locked position over your traps(the meaty part of your upper back). To break that down, your hand position on the pvc should be spread far enough apart to fully extend your arms. This gives you the needed position in order to lock out(contract) your lats. If you feel you can master that position add weights as Pat did. She shows a great OH position to follow. Keep your core engaged to control your form. If you lack shoulder mobility the OH squat will be challenging. Keep doing OH stretching to open up your shoulder girdle.
The straight leg seated body row is targeting our upper and mid back, particularly the lats and rhomboids. It also engages your hamstrings because of the straight leg position. Pat shows the starting position with the band looped around your feet, arms straight out from your chest, palms of your hands facing each other, and keeping your back flat as you slightly hinged back from the hips. From there you pull your arms back as you keep your hands in the same plane and distance apart while squeezing your scapula into your spine. This is utilizing the same muscle group as in our bent over row with a variation in body positioning while adding more core and traps. As Pat demonstrates you can also add weights to the band or just weights. It doesn't take much to increase load to this exercise.
Chest Press
The chest press is a slight variation to our pec fly. You change the direction of your palm to facing away from you,(Pat says toward your feet) instead of toward each other. This position should allow to increase your work load, use more weight than you did with the pec fly. FYI, the pec fly primarily strengthens the pec minor muscle group which is located on the upper ribs 1, 2, and 3, where the chest press strengthens the pec major muscle group, located on the clavicle and the sternum down to the tip of the xyphoid. process. As the names imply, pec major is larger than pec minor, thus you should increse your load. Tips for getting the most of your reps, breath in while bringing your arms down to start position and explode and breath out while pressing over your chest as you squeeze at the top of the rep and return to start position making sure the back of your arms touch the floor before beginning your next rep.
Chest Press View 2 - Put the Band with the Hand Weight
Added weight for more resistance.
Scapular retraction, as Pat said, is what we have been doing in our warmups as t's, but now loaded with a band or a band with weights. Tip-keep arms at 90% and squeeze open through your upper back.
Elevated Cruches
Looking Ahead: Power Endurance
The next four week segment of dryland will be Power Endurance. This is designed to train the central nervous system to tolerate lactic acid build up.
The resistance load is lower than maximum strength work but the volume is higher. We will be using resistance loads of 45-50% of 1RM and performing sets of reps in a set/series - e.g. perform 3 sets of 6 reps per exercise, complete all exercises, and then repeat it all 3 times (sets/series).
The tempo of movement is important in power endurance workouts. Reps are performed explosively and dynamically to train the fast-twitch muscle fibers to cope with fatigue and lactic acid build up. If you become fatigued can no longer perform a rep dynamically, it's time to stop. (Don't worry - you'll continue to progress and be able to perform more reps.) Otherwise the result is hypertrophy (enlargement of muscle size, which is not the same as strength) rather than power endurance.
Just a little something to look forward to as we continue to prepare to return to the boats.
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