Friday, September 25, 2015

Core Training for Runners:Roman Chair Situps on Glute Ham Raise Bench

Roman Chair Situps, a classic Ab Training exercise requires that you support your upper legs or hips and secure your feet while facing up. Your upper body is completely unsupported. The situp motion itself is typical, with nothing unusual, except there is no position at the bottom where your back is resting on a bench. It is hanging out in the air and you are able to lower below parallel to the ground. This increases the range of motion and increases the tension on the lower abs. Your hip flexors are also worked more in this exercise.

Much has been said about situps and how the hip flexors do a disproportionate amount of the work. This might be true if you were to consider the abs totally in isolation. This is not realistic though, since from a functional perspective it would be hard to find a real-life situation in which the hip flexors were not supporting the abs. This is especially true in running. With every foot step the hip flexors and abs work together to propel you forward and support you.

You can increase your running fitness a great deal by keeping your hip flexors in the loop and training them along with your abs.

Core Training for Running Video from Facebook:

Core Training for Running - Roman Chair
Roman Chair Situps on a Glute Ham Raise Bench for greater range of motion and functional training of the hip flexors. Article here:
Posted by Seven Summits Body on Friday, September 25, 2015

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Tuesday, September 22, 2015

Glute Ham Raise for Runners

Glute Ham Raise - assisted with poles - extended

Glute Ham Raise - assisted with poles - retracted
If you run your hips probably need some strength training. There have been a lot of articles in the big magazines about hip training. This one is about the Glute Ham Raise for Runners. I'm doing this as an endurance exercise so I'm doing sets of 25 in this training session. That means I need a bit of a boost, which means I'm using ski poles. I'm trying to use as little pole as possible as close to the full extension as possible. I'll make a video later about setting up the glute ham raise bench, but my knees are resting about 10:30 as seen from my right on the half circle pad. Does anyone remember how to tell time on analog clocks?

Keep a straight line from your shoulders to your knees. That means clenching your buttocks muscles and squeezing your navel forward. Keep that position all the way out to full extension with your upper body close to parallel to the ground. Pull with your hamstring muscles until you are upright and feel no tension on them.

Glute Ham Raise for Runners Video:

Glute Ham Raise for Runners
Strengthen your hips for running. Glute Ham Raise for Runners. Pole assist makes it a strength endurance exercise. Read the details here:
Posted by Seven Summits Body on Tuesday, September 22, 2015

Be careful, of course, not to pull your hamstrings, which is quite easy to do when first trying the Glute Ham Raise for Runners. This is a bit different from the Power Lifter style of training. Remember, you're strengthening your support and assist muscles for running, not shooting for an 800 lb deadlift. The training is obviously going to be a bit different.

For strength I do sets of 5 without the poles and focus on the glutes squeezing and holding that flat back. It's been great for helping my running, with several PB's that I attribute to my leg training routine. I'll share more with you later. Until then, register for the updates HERE.

Sunday, September 20, 2015

Food Portions For Next Week

Do you use your time wisely? Are you hanging out on Sunday with nothing much to do? How about putting together some meals for the week ahead. Today I packaged up my breakfasts. I normally get up at 5, work out, then have a meal replacement post workout nutrition shake.

Sometimes I'll mix it up a bit and toss in a half banana.

Gallery in order of ingredients.

If you want more info on time management: 

Finding Time to Train: Time Management For Athletes

If you want more info on food portion control: 

The 100 Calorie Diet Plan: Portion Control Using 5th Grade Math

Right now both are only 99 cents. Less than a buck for the tools you need to make an amazing transformation starting right now.