Continuing with the series of exercises I am doing for strengthening my core muscles, I am showing below two exercises to strengthen the quads, hammies and glutes.
Done right, you are going to engage your glutes and hamstrings.
I am not a pro doing these exercises. Rather I am learning these from my social circle and chiropractor. Most of the runners, triathletes out there already know these exercises. Jotting them down in a blog post, and creating videos will only help to revise them, or switch your core strengthening exercises a bit. Challenges are always good :). Continue reading
Our earth is able to hold us up, inspite of ever increasing population, because of a strong core :).
So learning from nature, remember that your core is the integral part of you as a runner or a cyclist, or a swimmer. A strong core and muscle stability is what differentiated Mark Allen and Dave Scott from the rest of the field. Strength in your glutes and lower back is what will avoid you from faltering in the last miles of your marathon leg.
Having been there, done my share of mistakes. And now recovering from them, I thought of sharing and blogging the important strength training routine. Continue reading
I ran 13.1 miles today, on the trails, with an elevation gain of 2190 fts. I had not run a single time past 6 weeks or more. Suffering from a calf muscle injury, I was only on bike, swimming, and cross-fitting (avoiding the run workouts). I spent time working on my glutes, core, squats and used to row more. Workouts dealing in squats are the best overall workout for your body. Continue reading
Its been just over a month that I joined my local Norcal Crossfit Box ‘gym’ (Crossfit Workout gym is called a Box). When I first walked inside, I saw mostly white boards, scribbled with various terms, and numbers that were hard to decipher.
Over a month, I did learn few terms and did google up few. Here is my work in progress list:
There are plenty of terms, and you can get a big list online, but these are very basic terms mostly used. Feel free to add more in the comments section.
- WOD – Workout Of the Day (the actual workout that is designed to crush you :))
- AMRAP – As Many Reps As Possible (As Many Rounds As Possible) in given time.
- RX’ed – As Prescribed, there is no change in the workout that can be done.
- EMOM – Each Minute Over Minute. You do the round every minute.
- Rep – Repetition.
- PB – Personal Best
- PR – Personal Record
- Box – A Crossfit Gym
Plenty of online resources, but I do refer this- Crossfit
Crossfit for runners or triathletes should be supplementary. Use the workouts to build strength in the muscle group.
- 420 m run
- 20 m OverHead weighted lunges (Did 2 sets with 45 lbs, 1 set with 35 lbs, 2 sets with 25 lbs – to keep the tempo)
- repeat 5 times (2100 m in total)
In a group of 3, One person ready to pull the sledge, other two at two ends of a football field doing planks.
- 100 yds sledge pull (70 lbs) targeted to be around 30 secs
- Plank position
- repeat 3 times
This was a killer workout, for the hamstrings. But the trick is to look down. Focus on the ground below, take smaller steps. Your foot should fall right below your centre of gravity. The back should be straight, NO ARCH, keep your head tucked down.
Cooled down with jog and walk across the field a couple of times.
But I was not done !!
Put on some music, and finished a 1.5 mile easy peasy run on the track. Chilling cold !!