On to Strength and Power Training

So, Arnold and I are not actually doing strength and power training just yet, but we're getting there.  Instead, yesterday, we did this remarkably fun body weight workout to sort of uncork ourselves after 10 days' hiatus.  It's great to do a building workout after those incredible tear downs the last 6 weeks of show prep.

Here's a synopsis of what we did:

• lateral squats raising 12 lb. medicine ball.
• twisting lunges with weighted cable (30 lbs.?)
• 30 lb. dumbbell lunges with forward foot on BOSU.
• controlled hamstring descents.  You perform this exercise by kneeling with your partner behind you holding your ankles.  Then, holding your body straight, you slowly tilt forward controlling your descent as much as possible until your chest touches the ground.  You then explode back up with your hands.  This really hammers the hamstrings.
• calf raises until failure, 140 lbs.
• triangle pushups: 20, 12, and 10 reps with 90 seconds rest.

I then stopped to show Arnold the video of her freestyle performance that I just posted on Muscle Ventures.

Comments

[Scott]

The GHRs (glute-ham raises) - the things you're calling 'controlled hamstring descents' - can be great things. If you're lucky enough to find yourself in a gym with a proper GHR machine, give it a go.

[Bud Gibson]

Thanks for the name. I knew there had to be something simpler than the paragraph description I gave.

[Scott]

For a bit more info, see Kris' excellent post from a couple of years ago :

http://tsampa.org/training/blog/archives/2004/06/#post_203