Conditioning

Aaahh, finally I got started with some sort of conditioning routine.. I was looking for something that could be easily done early in the morning on an empty stomach. Should aid to a little bit of active recovery as well, and keep me nice and flexible..

KB swings: 10-20 reps

Burpees: 2-4 sets of 30 seconds, 10-15 seconds rest inbetween

Bent press, windmill, side bends, regular weighted crunch.. pick two, go for 2 sets of 3-6 reps

Tabata fronts with kettlebell..

Stretch.

(weight of kettlebell can be whatever you like, just don't go too heavy because than it will be less enjoyable..)

Tabata principle is pretty heavy done accordingly. It consist of 8 sets, doing as much reps in 20 seconds as possible, and only resting 10 seconds inbetween. Best is to use total body movements, and front squats are one of the best using the Tabata method. Heavy weights are not necessary, you'll be plenty out of breath and hitting your muscles hard with lighter weights.

Stretch, for me that consists of a lot of lower back stretches. Magnificent Mobility is one way to go, a good dvd with lots of info and easy to learn exercises. Doing stretches helps any lowerback stiffness, and done right after weighttraining will prevent a lot of stiffness. In my opinion nothing looks more stupid than a good developed body that can't walk without ILS.. Imaginery Lat Syndrome. Let alone you are so inflexible you can't even bend over to pick up some trash.. So it's even good for the environment.

Lately I have been doing some stupid factory work, and after a while I get very stiff. What I do now, is stretch out my lower and middle back using the next exercise:

Bend over with your upperbody parallel to the floor. Stick your ass out as if you would be getting ready to take it up the butt. (I could also say arch ur back, but this sounds funnier) Then imagine your ass is being pulled down, and in a bow like movement, you stretch out the whole back. If you do that correct, your spine will open up and it will pop and crack nicely. Try it... (if this exercises is already in Stretch 101, I apologize. Guess the wheel has been invented already, ain't it..)

Nick McKinless is a good example of somebody with ILS.. Nah, just kidding Nick. Nick actually keeps impressing, and the one time I met  him, his strength and agility really stood out. That man is like a friggin' cat with strength to boot.. "Catman.."

I'm out. peace..

-Theo

Comments

[pwrlftr220]

Stretching is something I need to do a lot more of. My chiropractor stretched me the last time I got adjusted and I felt 100% better. My wife watched so she can do it now without killing herself, so I am going to start stetching 3-4 times a week. My hamstrings are extremely tight.