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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
ββ β β β β β ββ β ββ β standing:
- lunges (+ jumping/step-up)
- reverse lunges (step-back lunge)
- squats / goblet squats
- sumo squats
- single-leg deadlift
ββ β β β β β ββ β ββ β 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
ββ β β β β β ββ β ββ β 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
ββ β β β β β ββ β ββ β 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
β β β ββ β
β β β ββ β
β β β ββ β
M U S C L E S β β ββ πͺ
arms
- traps (from shoulder to neck) (trapezius)
- delts (shoulders) (deltoids)
- anterior
- lateral
- posterior
- biceps β±
- long head β±ε½‘
- short head
- brachialis
- triceps
- long head
- lateral head
- medial head
- forearms
back
- lats (upper back) (latissimus dorsi)
- middle back (trapezius)
- lower back (erector spinae) β±
chest
- pecs (chest) (pectoralis)
- pectoralis major β±ε½‘
- pectoralis minor
- serratus anterior (under arm pits)
abs & waist
- rectus abdominis ("six pack") β±ε½‘
- transversus abdominis (waist)
- obliques (waist, ribs->pelvis)
legs
- glutes (gluteus)
- gluteus medius (hips) β±ε½‘
- gluteus maximus (butt) β±ε½‘
- 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 β±
β β β ββ β
key: β ββ β β± .. train strength β ββ β β±ε½‘ .. train strength & hypertrophy
don't train obliques, it will make waist bigger.
β β β ββ β
β β β ββ β
β β β ββ β
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!
β β β ββ β
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 Β· low intensity Β· ~6/10 effort? Β· heart rate zone 2
- able to hold longer conversations
- heart rate under ~70% of MHR
- zone 2 Β· medium intensity Β· 6.5-8.5/10 effort Β· 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 Β· high intensity Β· 9-10/10 effort Β· 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
oct 1 2024 +