E X E R C I S E S

abs

• sit-ups
• crunches
• bicycle crunches
• crunch pulses
• leg raises / reverse crunches
• v ups (hold)
• plank
• hollow holds
• stomach vacuums
• scissors, flutter kicks
• dead bug
• arm wiggle

obliques (don't do!)

• bicycle crunches
• cross crunches
• side planks
• dumbbell side bend
• heel touches
• russian twists
• plank with knee down / (twisted) mountain climbers
• plank hip dips
• plank with shoulder taps
• superman
• spiderman pushup
• standing knee to elbow
• standing bicycle crunches
• bird dog (contralateral limb raises)

glutes

‍‍ ‍ ‍ ‍ ‍ ‍ ‍‍ ‍ ‍‍ ‍ standing:

• lunges (+ jumping/step-up)
• reverse lunges (step-back lunge)
• squats / goblet squats
• sumo squats
• single-leg deadlift

‍‍ ‍ ‍ ‍ ‍ ‍ ‍‍ ‍ ‍‍ ‍ on floor:

• lying glute bridge (hip lifts)
• bridge with leg extension
• donkey kicks (+stretch) / (standing) glute kickbacks
• glute circle

hips / outer thighs

• side/lateral lunges (with reach)
• standing (or squat to) lateral leg lift
• curtsy lunges
• fire hydrant
• hip abduction (standing or lying)
• clamshells

arms

‍‍ ‍ ‍ ‍ ‍ ‍ ‍‍ ‍ ‍‍ ‍ standing:

• shoulder/overhead press
• front(al) raises
• (bent-arm) lateral raises
• bicep curls
• wide curls
• hammer curl
• drag curl
• wrist curl
• upright row
• bent-over row
• tricep kickback
• (overhead / one arm) tricep extension

‍‍ ‍ ‍ ‍ ‍ ‍ ‍‍ ‍ ‍‍ ‍ on floor:

• tricep press
• diamond press
• skull crushers

back

• row
• plank row
• superman
• leg pull apart (on stomach)

lower back pain

• standing lumbar extension
• lying glute bridge
• cat-cow (cat-camel)
• double knees to chest
• supine twist (knee / lower back rotation)
• child's pose
• cobra stretch

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M U S C L E S ‍ ‍ ‍‍ 💪

arms

• traps (from shoulder to neck) (trapezius)
• delts (shoulders) (deltoids)
  • anterior
  • lateral
  • posterior
• biceps ✱
  • long head ✱彡
  • short head
  • brachialis
• triceps
  • long head
  • lateral head
  • medial head
• forearms

back

• lats (upper back) (latissimus dorsi)
• middle back (trapezius)
• lower back (erector spinae) ✱

chest

• pecs (chest) (pectoralis)
  • pectoralis major ✱彡
  • pectoralis minor
• serratus anterior (under arm pits)

abs & waist

• rectus abdominis ("six pack") ✱彡
• transversus abdominis (waist)
• obliques (waist, ribs->pelvis)

legs

• glutes (gluteus)
  • gluteus medius (hips) ✱彡
  • gluteus maximus (butt) ✱彡
  • gluteus minimus (inbetween?)
• quads (biggest muscles in thighs) (quadriceps)
  • rectus femoris (upper middle)
  • vastus intermedius (large lower middle)
  • vastus lateralis (outer)
  • vastud medialis (inner)
• hamstrings (back of leg)
• calves ✱

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key: ‍ ‍‍ ‍ ✱ .. train strength ‍ ‍‍ ‍ ✱彡 .. train strength & hypertrophy

don't train obliques, it will make waist bigger.

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N O T E S

training for strength:

• high intensity (90-100% RM)
• low reps (3-5 sets, 3-5 reps or more)
• long rests (3-5min)

training for hypertrophy (muscle growth):

• low intensity (60-85% RM)
• high reps (3-5 sets, 8-12 reps)
• short rests (1-2min)

terms:

• 1RM = 1 rep max = the maximum amount of weight you can lift in 1 rep of an exercise (with good technique!)
  • < 75% for muscular endurance
  • ~ 75% for hypertrophy
  • > 75% for strength building
• TUT = time under tension = total time of mechanical tensions (e.g. 4 seconds per rep * 10 reps = 40 seconds TUT)
• volume = number of reps
• pump =
• 3 contractions:
  • concentric: contraction increases
  • isometric: peak contraction (don't lock out!)
  • eccentric: contraction decreases (= negatives)

if you can do more than 15-20 reps at a time, increase weight.

recommended is: 5 sets per muscle per week. 5-10 reps per set.

building muscle:

• mechanical tension
  • lift 75%-80% of 1RM
  • 30-70 seconds TUT (= ~10-23 reps of 3 seconds)
• metabolic stress (the "burn" while working out)
  • volume: 12-20 reps
  • focus on peak contractions
• muscle damage (feeling sore after the workout)
  • eccentrics are great for that
  • max tension (100% of 1RM is okay for eccentrics)
  • not too much muscle damage, otherwise it's just gonna repair, not add!

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R U N N I N G

increase by 10% each week. that would mean going from 1km to 5km takes 17 weeks; going from 5km to 10km takes 8 weeks; going from 10km to 21km takes 8 weeks; going from 21km to 42km takes 8 weeks.

MHR / HRMax = maximum heart rate. calculate: 220 - Age. (e.g. age 25: 195)

zones:

• zone 1 · low intensity · ~6/10 effort? · heart rate zone 2
  • able to hold longer conversations
  • heart rate under ~70% of MHR
• zone 2 · medium intensity · 6.5-8.5/10 effort · heart rate zone 3-4
  • can't maintain a conversation, but can say a few words
  • do a zone 2 run every 3-4 runs
  • zone 2 runs should be ~3km
• zone 3 · high intensity · 9-10/10 effort · heart rate zone 4-5
• polarized training model: (for advanced runner)
  • 70-80% of training in zone 1, 10-20% in zone 3, very little training in zone 2

heart rate zones:

• zone 1 (recovery) (very light): 50-60% of MHR (for me 133-143)
• zone 2 (aerobic) (light): 60-70% of MHR (for me 144-157)
• zone 3 (tempo) (moderate): 70-80% of MHR (for me 158-171)
• zone 4 (threshold) (hard): 80-90% of MHR (for me 172-182)
• zone 5 (anaerobic) (very hard): 90-100% of MHR (for me 183-195)

running form:

• speed = cadence x stride length
  • cadence = steps per minute. should be ~180 (~170-190). (check with metronome, increase slowly) (higher cadence = less injury)
  • stride length = how long every step is. goal is the longest stride possible without over-striding.
• strike below your body (center of mass)
• strike mid-foot
• don't cross feet or arms over the center line
• don't lift toes up
• lean forward a bit
• keep shoulders and hands relaxed
• pull shoulders back
• keep head position neutral (don't look down)
• land "softly" to decrease injury

types of runs:

• easy/recovery runs (slightly slower than base runs, under 45mins)
• base runs (most runs should be this, able to hold a conversation)
• tempo runs (comfortably faster than base runs)
• progressive runs (starting slow, getting progressively faster)
• long runs (once a week, slow pace or progressive)
• interval runs (a few miles fast, a few minutes walking/slow, repeat)
• fartlek runs (like interval runs, but unstructured/improvised)

for example 3 runs a week: one tempo/interval run, one easy run, one long run