Tag Archives: Plyos

Core Strength (5 January 2011)

I’m gradually shifting from vacation mode to training mode. I went back to the gym last Wednesday, opting for a straightforward, core-intensive workout. Since I absolutely hate running on treadmills (especially when there’s no mirror in front and no gorgeous ladies beside me!), I settled for the good ole stationary bike. It takes twice as long to warm-up on these contraptions, but the change in setting is refreshing.

I must admit that I had neglected my core last season. I breezed through my core routines (bridges, Swiss ball exercises, lumberjacks, etc.), opting to cut corners in my workout. After all, one of the best facets of my body is my above average core strength – back in college, 3 years ago! Since I almost always train alone, it took quite some time before some well-meaning fellow track athletes pointed out an unwanted deficiency in my sprinting form. Instead of keeping a stable center of gravity, shoulders and hips throughout the sprint, I tended to wobble from side-to-side.

A few years back, such a glaring error in form was unthinkable, in light of the time I spent doing running drills and core strength exercises.

Hence, I fought off the urge for a quick fix. Instead of doing merely 2 sets, I did three sets of bridges (with 20kg and 10kg plates) for 45 seconds to a minute. Afterward, I did simulated lumberjack exercises using a 25-lb dumbbell. It was tiring but definitely worth it. At the end of my core routine, I felt like walking around topless amidst the crowded Boracay beach (or maybe not)!

Core workout:

Bridges

Lumberjacks

Plyo’s:

Lateral hops

Modified box jumps

Gym workout:

Push-ups with clap + DB Chest Fly

Deep squats

Reverse barbell row + Single-leg shoulder press

Arabesque

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Coping (12 December 2010)

I didn’t get to train much the past few days. I went out on a blind date on Wednesday, I took the day off on Thursday and I went to my friends’ wedding on Friday. I was supposed to resume my regular routine last weekend, but since my mom went to the province, I had to stay at home with my dad.

I must admit that all these distractions and interruptions had sapped a major chunk of my juice. Ever since late October, I have been hard pressed to take in some measure of consistency. In any other circumstances, I would have been utterly pissed off. Needless to say, this isn’t just any other real-life hurdle.

Family comes first.

Hence, I have to make do with what I have. In an effort to salvage what was left of my competition sharpness, I worked out twice yesterday. I ran around the subdivision shortly after lunch. I was unable to go to my usual haunts since I had to be near my dad. It was a lackluster workout since I couldn’t really get into the zone whilst training at the subdivision. I missed the regularity of the oval and the familiarity of the Ateneo campus. Ironically, in training terms, I fell more at home in Ultra and Ateneo than in my very own subdivision!

My mom got home earlier than usual that night. After a light dinner, I headed out to the gym for a much needed weights/plyos session.

If I’m not mistaken, this week’s PATAFA Weekly Relays includes the 100m dash. It’s about time for me to compete!

Home workout:

Light run

5x50m uphills

Abs

Gym workout:

Core

Jerk

Single-leg Shoulder press

Standing long jump (dynamic)

Deep squats

Leg curls

Various ab exercises

Beautiful Stranger (27 July 2010)

As much I’d like my motivation to stay intrinsic, I can’t deny the fact that those fair maidens give quite a boost in strength. Back in college, I was a driven student-athlete – driven by an internal, superhuman desire to be the best hurdler in the Philippines, and by my gorgeous teammates (I’m referring to women here) and fellow athletes (again, girls)!

Celebrity Sports Club’s weights room can be likened to an all-boys school. Members of the fairer sex, much less those aesthetically endowed, are a rarity. To highlight the dire situation in the gym, the handful of ladies I’ve encountered can be counted on the fingers in my hand, with much to spare.

There’s this one girl who works out quite fiercely. She usually does long runs, core workouts and the occasional machine weights. I haven’t seen her in months. Since I’ve been practically lifting with guys the past two months or so, I was on the lookout for a female face not beyond the age of thirty-five.

Lo and behold, she came to the gym last night. While I was warming up, the short, porcelain-skinned lass even took the treadmill right beside mine.

This gave a much needed boost. Instead of the usual hour and a half, my training session lasted two hours. The quality of the lifts and the plyometric exercises increased as well. Instead of the usual sluggish feeling, I felt rejuvenated and pumped-up, akin to my intense college days.

I’ve never been known for my “game.” In fact, I have no game – an aspect I have to work on, mind you. Until I muster enough courage to actually start a conversation, she’ll remain just that – a beautiful stranger.

Plyometric workout

Dorsiflexion hops (3×10)

Lateral hops on cone (3×10)

Scissors (3×10)

Gym workout

Core

Power cleans (3×10)

Bench press + Pull-ups (3×10)

Deep squats + single leg shoulder press (3×10)

Leg curl + leg extension + bicep curl + some tricep workout (2×10)

Leg lifts with dumbbell (3×10)

Abs circuit (2×10)

Video credit:

madonnahub

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