Tuesday, August 21, 2012

Strength / Conditioning / Skill Training III - Conditioning



Song:  Into The West

Rendition:  Calikokat



Conditioning...
think of it as the ability to sustain high workloads for long periods...
or for repeated sessions.

When you think of just plain tough
(outside of dedicated athletes)...
you think farm hands...
lifting, throwing, and stacking 100lb bales of hay...
carrying heavy buckets...
all day long.

Take a look at how the conditioning exercises fit into the scheme of his exercise program.




As starter exercises into the world of conditioning for Alex...
I have chosen two basic conditioning exercises.


1)  The Farmer's Walk - The name for the exercise came from the 
same actions that duplicate a Farmer walking with heavy objects in his hands.

This stresses some of the largest muscles in the body...
the ones responsible to lift, hold, and carry.

Because of the apparatus used to hold the weights
(Gerard Trap Bar)...
the weights may be tailor fit to the person and for the length of time to be carried.

Besides strengthening the large muscles of the body...
this exercise also greatly strengthens the grip and calves...
if appreciable weights are carried over long enough distances.

The Gerard Trap Bar allows the user to step inside of the trapezoid 
as he walks with the weights.

I intend to work Alex up to greater weights...
using multiple sets during a set distance.





Alex may stop and rest before restarting.
The grip...until greatly strengthened...
is usually the weak point of the body in this exercise.



I start his exercise sessions (minus his power lifting and swimming days)...
with the conditioning exercises.

This not only has him start fresh for greater conditioning potential...
it also thoroughly warms his body for vigorous subsequent use.



2)  Squats - A great overall body strengthener and conditioner.
Although it greatly exercises the lower body and back...
it also provides a great stimulus for overall body muscle growth.

 I will have Alex working his way up to high reps with a bare bar (45 lbs)...
to condition his body for increased workload capability.

His heavy lower body lifting will be accomplished through deadlifting.



I had him face in the opposite direction of a normally squatted weight for demonstration
purposes.  One would normally face the other direction.


Alex in the half way position...he continues on to a full squat...
and back up for one full rep.  I had him just start out with 
5 reps for today.  I eventually wish to build him to 50 reps...
and then add some weight.

As the focus here is for conditioning (50 reps - one set)...
and not for pure strength (1 - 5 reps for multiple sets)...
much lower weights are used.



In the next article...
I will go into his strengthening exercises.


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