keeping the balance in training...

[rudi-h]

Let me start this way. I train for three reasons, firstly for enjoyment, secondly to feel good and to a lesser extent, but still valid is to be happy with what I look like.

 

So some background. 9 years ago I broke my back (fortunately with no lasting consequences), forcing me into a rigorous 12 week gym rehab program of roughly 5 x 1 hour sessions a week.This got me into a routine of going to gym, and after my back was sorted again I continued to do so.

 

The back rehab program was weights orientated, so I continued the 5 x 1 hour sessions pumping muscles instead of back excercises. A year later I (fortunately) injured my shoulder as a result of trying to pick up stuff that's too heavy for me, so that was the end of serious weight training.

 

I've since become keen on endurance sport and have done virtually every race/event on the calendar as far as road cycling, running, triathlon, adventure racing etc. goes. I love doing these, so I've been ticking the first two (and most important) boxes of why I train cause I love it and I feel great when I'm fit.

 

The missing link is that if I only do endurance training, I get very skinny very fast and I'm no longer the well built me of 8 years ago. Don't get me wrong, I've got no intention of becoming a bodybuilder or doing weight training for 3 hours a week...

 

So I guess the question out there, is what do you guys in order to throw in some form of strength training that does not add a lot of time to your weekly training routing, but yet being a balanced, full body activity that also perhaps builds fitness?

 

I typically do a few lat pull downs or push-ups before I run or spin at the gym in the evenings, but that's not by any means a balanced full-body training program. I'm also not interested in a rigorous 40 minute strength training routine, as that will take too much time away of doing the stuff I like, which is cycling, running and swimming...

 

So what are the options out there? Is Cross fit the way to go, or what do you guys do?

[Fabian46]

Squats & lunges, and get creative with it(no weights needed). Variations of quick pushups to keep the heart rate up, slower reps will cause you to build muscle quicker, so if you're training for endurance, opt for faster reps.stay away from the machines, rather opt for body weight excercises or free weight as it will build your core. Skipping...dont knock it till you try it(there's a reason boxers do it).

 

That's what I do. Come from a background of weight training and Mixed martial arts.

[Mojoman]

I have a basic bench for pressing, flyes and dips and some dumbells for curls, shoulder presses, tricep extentions etc. I also do deadlifts and squats. I keep weights lightish and go quick with the rep but still keeping good form.

 

Have a look at a pilates video and do some of the moves as well. I usually do about 15-20 minutes of mixed up stuff twice a week after a ride. I also have 4 collie dogs that I race around the garden with and have one very developed shoulder from throwing their ball around!

[Mikesa9]

I have a very similar dilemma to you. As much as I would like to cycle like Chris Froome, I really don't want to look like him.

I train on my bike or IDT five times a week (or at least shoot for that) and try do a weights session (upper body) for 1h15min once a week. This is, of course, not ideal, but it goes some way.

[CogitoErgoSum]

Howzit

 

I was a personal trainer for 10 years.

 

Squats, deadlifts, push-press for shoulders are excellent. Skipping brilliant (can't skip, then do ankle hops 1min on 30sec off for 5min) at the end of a workout. Also very important is core (abs and lower back)

 

Body weight training is a very good alternative also

 

Have someone to how/teach you the correct technique for power exercises if you're not sure.

 

Stay away from crossfit - methodology they use will hurt you further.

Edited May 15, 2014 by cjlieben

[CogitoErgoSum]

There is also plyometrics

[DR ◣◢]

Stay away from crossfit - methodology they use will hurt you further.

 

Little more info on this please.

 

I am starting to plan my workout programs once fully recovered from back surgery beginning april.

 

Thought CrossFit would be a good option to build overall as well as core strength. Currently focussing just core work and stretching.

[CogitoErgoSum]

 

 

Little more info on this please.

 

I am starting to plan my workout programs once fully recovered from back surgery beginning april.

 

Thought CrossFit would be a good option to build overall as well as core strength. Currently focussing just core work and stretching.

 

Crossfit is not rehab orientated.

 

One can 'borrow' (they like to think they own the methodology) certain aspects from them. High Intensity Interval Training (HIIT) is a widely used method to get the most out of the time you have.

 

But, crossfit believes in overhead squats (will kill your back and shoulders), snatches (most unnatural movement ever - will definitely hurt the general guy on the street). Also they believe that you will carry on with a workout/exercise until you get the required reps/time. The main problem with crossfit is that the lactic build-up is so high that the kidneys start to battle to flush the body.

 

I reckon you should stick to core (incl lower and upper back) and stretching for at least 12 weeks after the op. After that, rather focus on big movement exercises such as lunges, bodyweight squates, step ups, ankle hops (bouncing as high as possible from the ankles), push-ups, etc.

 

There is always an alternative exercise to do, or a variation of one. That is why it is important to have the guidance and help that a biokeniticist (or any other that has experience in dealing with back ops) can give.

 

Doing big movement exercises can then be incorporated into the HIIT method of for example (this is only an example!) step-ups straight in push-ups, into 1min sprint on the IDF, into ankle hops.

Rest for 1min and repeat 3 times.

 

 

***Disclaimer***

I am not a medical practioner. I was a personal trainer, not anymore. Please do not construe any of the above as medical advise. I only speak from personal experience as I had a serious back injury a few years ago - broke L4 and L5. Due to proper rehab and stretching and strength training I am fully recovered.

Edited May 15, 2014 by cjlieben

[Brian Fantana]

Little more info on this please.

 

I am starting to plan my workout programs once fully recovered from back surgery beginning april.

 

Thought CrossFit would be a good option to build overall as well as core strength. Currently focussing just core work and stretching.

 

I have one fundamental problem with CrossFit. It becomes competitive, which means that speed trumps form.

 

I any workout form should trump speed. If you cannot do your reps properly, go slower.

 

My wife brought this home in 2012 somehwere: www.glomail.co.za/glomail_products_insanity.asp

 

I was cross with her for buying some nonsense that you see on infomercials. So I thought I should at least give it a shot before returning it, and it was quite tough to start off with, but I became stronger and faster quite quickly. I have done the 60 day program 4 times now, and it is really great. It contains a lot of push up variations, core exercises and plyometrics. It helped my mountain biking in leaps and bounds(not speed only, but how good I feel after a long ride, how long I can stay comfortable etc). I feel as strong as I did when I played rugby at university. The best part: No weights or equipment, just a 4 x 4 m space.

Edited May 15, 2014 by Brian Fantana