Wednesday, February 26, 2014

Strength Training Tips for Everyone

(Bodyweight Variation of a "1-Arm/1-Leg Stiff-Legged Deadlift")

Improving Posture- A simple way to improve your posture is to alter your “pull:push ratio.”  Specifically, your program should contain more pulling than pushing.  Seated Rowing, Chin-ups, Pull-ups, Dumbbell Rows, etc… should be performed in a 3:1 ratio with Push-ups, Dumbbell Pressing, etc…

Strength Progressions- A common way to challenge your muscles is to gradually increase the amount of weight you lift.  However, this progression in weight should be as small as possible.  For example, if 20 lbs. on a given exercise is too light, 30 lbs. is too much (50%) of a jump.  Consider 22.5 lbs. if possible.  Your muscles may tolerate the jump, but your ligaments and tendons also have to adjust.  The 2.5 lb. plates are very underrated.  Use them as a means of sensible strength progressions.

Lower Body Training Balance- Squat and lunge variations are common “knee-dominant” lower body exercises, but to develop strength symmetry through the legs, your program should incorporate “hip-dominant” exercises as well.  Movements such as Stiff-Legged Deadlift (SLDL) variations and Hip Extension variations should be included in your lower body training to strengthen the “Posterior Chain” (i.e. Glutes and Hamstrings).  This mode of training is a great way to protect the knee joint and may also reduce the incidence of injury (i.e. ACL, Meniscal tears, etc…)

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