LITTLE ROCK — Progressive training is an important strategy for those who aren’t content with their current fitness level.
This strength training framework requires pushing the envelope at each and every workout to optimize results and challenge the status quo.
This week, I’ll discuss ways to train for progress and will introduce an exercise that can be modified for almost any fitness level.
Most exercises have variations — ways of changing the movement to accommodate exercisers with less or more fitness. A squat, for example, can be for beginners or advanced exercisers. Beginners can do a basic squat against a wall without holding any weights. More advanced fitness enthusiasts could challenge themselves with a free-weight barbell squat. Both are essentially the same movement, but the postural positioning changes the difficulty.
Progressive training basically means challenging yourself with each workout you perform, so workouts entail more work over time. You can push for progress in many ways. The most popular method is adding more resistance to a given exercise. While this is a good strategy for some movements, others require a bit more creativity to achieve real progression.
Core exercises are often used with progressive training. The key with most core movements is to manipulate your posture so you are lifting more of your body with a given core contraction. This allows for a greater challenge without necessarily adding dumbbells or other resistance. If a core exercise is performed correctly, you rarely need more than your own weight to make it challenging.
This week’s exercise is a fantastic core exercise that also includes an old favorite, the dumbbell row. The Bench Plank and Row can be performed by all fitness levels, but the key is to evaluate where in the progression you fall.
Select a light- to medium weight dumbbell. Place one or more aerobics risers underneath a normal bench to add height.
Position yourself facing down with the right hand on a bench and the left hand holding the dumbbell. Extend your legs behind you with feet on the floor. Your right hand and both feet are anchored with the left hand holding the dumbbell. Your chest faces the floor.
Tighten your abdominals.
Do a simple one-arm row with the dumbbell while maintaining the plank-like position with your torso.
As the dumbbell reaches chest level, extend the left arm back down. Then do another repetition. Perform 12 of these lifts before switching sides and repeating the exercise with the right arm.
To progress to a more difficult version of this exercise, remove risers. To make it easier, add risers. Either way, the key is to find the right progression for your specific fitness level. Once you do that, the rest is just execution.
Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle, Pages 32 on 10/24/2011