cross training -...

CROSS TRAINING FOR DRAGONBOAT PADDLERS

The 50 meter mark was first breached in 1962 by Enzo Maiorca; his

rival Jacques Mayol hit 100 meters 14 years later. As the sport

developed and gained popularity, divers began incorporating fins,

weights, inflatable balloons and diving sleds, going ever deeper. In

1992, the International Association for the Development of Apnea

(AIDA) was established to set global standards and verify free

diving records.

In no limit free diving, the diver uses a weight sled to descend to a

predetermined depth, at which point he or she activates an

inflatable balloon to return to the surface. If this seems like cheating,

think about the fact that to descend to the current deepest mark of

214 meters, Herbert Nitsch went 4 minutes, 24 seconds without

taking a breath. This is not a sport for the weak of heart, or lungs. In

the last decade, free diving has reached new depths, but the risks

involved have become more manifest than ever.

USING PROGRESSIVE TRAINING TOOLS

http://www.aidainternational.org/

http://www.aidainternational.org/

USING PROGRESSIVE TRAINING TOOLS • ONCE UPON A TIME…..

• RUNNERS JUST RAN

• WEIGHTLIFTERS JUST LIFTED WEIGHTS

• SWIMMERS JUST SWAM

• AND

• PADDLERS JUST PADDLED

• ALTHOUGH NOT A GREAT DEAL HAS CHANGED IN THE

SPORT OF DRAGON BOATING OVER THE YEARS, WHAT WE

CAN FOCUS ON IS SELF DEVELOPMENT TO IMPROVE OVERALL

TEAM EFFICIENCY, HENCE THE REASON FOR CROSS TRAINING.

ADAPTION

WE ARE OFTEN OBLIVIOUS TO HOW WE USE THESE MUSCLE GROUPS IN OUR EVERYDAY MOVEMENTS……

• BICEP

• SHOULDERS

• LATS

• BACK

• BODY/ TORSO/CORE

• GLUTES AND HAMSTRING

1. GENETIC CHANGE

2. DEVELOPMENTAL ADJUSTMENT

3. ACCLIMATISATION

4. CULTURAL PRACTICES AND TECHNOLOGY

• THE FIRST THREE ARE BIOLOGICAL RESPONSES. THE LAST THREE OCCUR DURING OUR LIFETIME

WITHOUT FURTHER GENETIC CHANGE

• GENETIC CHANGE IN RESPONSE TO ENVIRONMENTAL FACTORS USUALLY TAKES MANY

GENERATIONS. FORTUNATELY, WE ALSO HAVE OTHER WAYS OF RESPONDING MORE QUICKLY AS

INDIVIDUALS DURING OUR OWN LIFETIME

• WE ALL ADAPT TO OUR ENVIRONMENT. MUCH LIKE A RICE FARMER WHO SQUATS IN THE FIELDS

ALL DAY

Biological responses

Responses without genetic

change

HUMANS NORMALLY RESPOND TO ENVIRONMENTAL STRESSES IN FOUR

WAYS:

5 W’S OF CROSS TRAINING

• WHAT IS CROSS TRAINING

• WHO SHOULD DO CROSS TRAINING

• WHAT ARE THE BENEFITS

• WHY SHOULD YOU CROSS TRAIN

• WHEN TO MODIFY TRAINING

WHAT IS CROSS TRAINING

CROSS TRAINING IS ANY TRAINING THAT HELPS WITH THE DEVELOPMENT OF THE BASAL MUSCLE TISSUE

AND STRENGTH.

• FLEXIBILITY TRAINING IS AMONG THE MOST IMPORTANT TYPES OF FITNESS TRAINING BECAUSE IT PROVIDES A FOUNDATION FOR ALL YOUR

OTHER EXERCISE TYPES. THESE STRETCHING EXERCISES REDUCE YOUR RISK OF INJURY, IMPROVE YOUR FLEXIBILITY AND RANGE OF MOTION, AND SERVE

AS A SOLID WARM-UP FOR MORE VIGOROUS EXERCISE INCREASE

• DYNAMIC STRENGTH TRAINING STRENGTHENS YOUR MUSCLES OVER A FULL-RANGE OF MOTION. WEIGHTLIFTING IS AN EXAMPLE OF

DYNAMIC STRENGTH-TRAINING. THIS TYPE OF EXERCISE USES RESISTANCE TO WORK YOUR MUSCLES THROUGH A COMPLETED MOTION, SUCH AS

PERFORMING A BENCH PRESS, LEG PRESS OR SIT UP.

• AEROBIC TRAINING STRENGTHENS YOUR CARDIOVASCULAR SYSTEM BY INCREASING YOUR HEART RATE AND BREATHING. THESE

EXERCISES USE LARGE MUSCLE GROUPS TO PERFORM RHYTHMIC ACTIONS FOR A SUSTAINED PERIOD OF TIME. TYPICALLY, THEY ARE

PERFORMED FOR LONGER THAN 15 MINUTES AND SHOULD MAINTAIN YOUR HEART RATE AT BETWEEN 60 PERCENT TO 80 PERCENT OF YOUR

MAXIMUM HEART RATE. EXAMPLES OF AEROBIC EXERCISE INCLUDE FAST WALKING, JOGGING, RUNNING, STAIR STEPPERS, ELLIPTICAL AND

SWIMMING.

• CIRCUIT TRAINING COMBINES STRENGTH-TRAINING WITH AEROBIC EXERCISE. THIS TYPE OF EXERCISE INVOLVES JOGGING BETWEEN

EXERCISE STATIONS. AT INDIVIDUAL STATIONS, YOU PERFORM DIFFERENT FLEXIBILITY, DYNAMIC STRENGTH TRAINING AND STATIC STRENGTH

TRAINING EXERCISES. BY JOGGING BETWEEN THE STATIONS, YOU MAINTAIN AN ELEVATED HEART RATE THROUGHOUT THE DURATION OF THE

CIRCUIT. TYPICALLY, YOU PERFORM EACH STATION FOR 30 TO 60 SECONDS AND CONTINUE THE OVERALL CIRCUIT FOR 30 TO 60 MINUTES.

THIS IS AN EFFECTIVE OPTION TO BREAK-UP THE MONOTONY OF YOUR USUAL WORKOUT ROUTINE AND CAN BE PERFORMED INDOORS

DURING POOR WEATHER. TO SAVE ON SPACE INDOORS, YOU CAN SIMPLY RUN IN PLACE FOR 30 TO 60 SECONDS BETWEEN EXERCISES.

ALL AGES AND GENDER, WHETHER YOU’RE A ATHLETE OR A BEGINNER

WHO…

• EVERYONE CAN AND SHOULD DO CROSS TRAINING IF THEY WISH TO IMPROVE THEIR

PADDLING STRENGTH AND ENDURANCE

• FOR EXAMPLE:

• THE USA DRAGON BOAT TEAM /GB ROWING TEAM GO ON AT LEAST ONE CYCLING CAMP PER SEASON, USUALLY AT

MODERATE ALTITUDE

• CYCLING IS USED BY A LOT OF WRESTERS/SURFERS/ROWERS AND MOTORCAR RACERS TO COMPLEMENT THEIR

TRAINING BECAUSE THE SPORTS SHARE USE OF THE MUSCLE GROUPS IN THE LEGS. CYCLING CAN BE GREAT FOR

DEVELOPING FITNESS AND ENDURANCE.

• MARK WEBBER (FORMER F1 RACING CAR DRIVER) HAS BECOME THE AUSTRALIAN AMBASSADOR FOR ADVENTURE

RACING AND GOOD HEALTHY LIVING.

• ADVENTURE RACING PROBABLY DEMANDS A LOT OF TIME BUT IS QUIT REWARDING GREAT OFF SEASON SPORT BUT LIKE

ANY SPORT HAS INHERENT DANGERS.

• ADVENTURE SPORTS, TWO DISCIPLINES PLUS THE ADDED ACTIVITY THAT YOU’RE GOOD AT….PADDLING

WHAT …

• THE BENEFIT OF CROSS TRAINING IS TO INCREASE ENDURANCE WITHOUT IMPEDING ON THE MUSCLE FIBRES,

TENDONS & JOINTS USED EVERY DAY.

• ADVANTAGES OF CROSS TRAINING IF YOU’RE A PADDLER: ELIMINATING REPETITIVE USE OF THE SAME MUSCLE

GROUPS

• SWIMMING FOR BASE WORKOUT

• STRENGTH TRAINING WHEN YOU NEED POWER

• CARDIO WHEN YOU NEED TO INCREASE YOUR VO2MAX

• YOGA/PILATES WHEN YOU NEED TO INCREASE YOUR FLEXION

• INDOOR CYCLING ON A STATIONARY BIKE….. OR TURBO TRAINER IS USEFUL WHEN TRAINING THROUGH UPPER BODY

INJURIES OR DURING WINTER WEATHER.

• POINTS TO CONSIDER

• REST WHEN YOU NEED TO RECOVER

• FOOD WHEN YOU NEED SUBSTANCE

• EVERY SPORT THAT I AM AWARE OF USES CROSS TRAINING AS A CONDITIONING OF MUSCLE STRENGTH AND

FLEXIBILITY

WHY…

CROSS TRAINING CAN HELP YOU WITH YOUR REHAB PRE OR POST INJURY, BUT ALSO CAN HELP

WHEN TRAINING FOR A SPECIFIC SPORT BY MAINTAINING MOTIVATION AND REDUCING OVER USE

OF SPECIFIC JOINTS AND MUSCLES. IT CAN HAVE A PROFOUND EFFECT ON RECRUITING MORE

MUSCLE GROUPS AND ALSO ISOLATE THE MUSCLES YOU USE IN:

• A LIFT ( POWER)

• A JUMP (DYNAMIC)

• CHANGING THE SAME MOVEMENT FROM ENDURANCE TO BALLISTIC MOVEMENT

• ALSO RECRUITING NEW MUSCLES FOR STABILITY

• ACTIVATION OF CORE AND BACK MUSCLES

SIMPLE THINGS LIKE DOING A BENCH PRESS WITHOUT STABILISER MUSCLES CAN REDUCE YOUR LIFT

BY AS MUCH AS 30%.

WORKING WITH EITHER MACHINE OR FREE WEIGHTS CAN MAKE A MASSIVE IMPACT ON IMPROVING

YOUR STABILITY.

WHEN…

THE WAY I WOULD PREPARE FOR A MARATHON OPPOSED TO THE CITY2SURF WOULD CHANGE

DRAMATICALLY, ALTHOUGH THE SAME MUSCLE GROUPS AND RUNNING TECHNIQUE WOULD BE

USED.

FOR EXAMPLE IN THE CITY2SURF THE GREATER PORTION OF TRAINING WOULD BE MORE FOR

CLIMBING AND BUILDING STRENGTH OF THE LARGER MUSCLE GROUPS (GLUTEUS) FOR DRIVING

UP HILLS OR LIFTING YOUR OWN BODY WEIGHT MANY TIMES OVER.

WHERE AS FOR A MARATHON MORE EMPHASIS WOULD BE PLACED ON ENDURANCE

ENCOURAGING DEVELOPMENT OF CALF AND QUAD STRENGTH AND CARDIO.

SO AS YOU CAN SEE THIS IS MORE OF A SCIENCE AND IT’S NOT “ONE EXERCISE FITS ALL”, AS

THIS CAN CREATE A PLATEAU IN YOUR TRAINING.

WHAT ARE YOU TRYING TO DEVELOP WHEN PADDLING

• TIMING

• POWER

• COHESION

• BALANCE

• FLEXIBILITY

• FOCUS

• STRENGTH

• RHYTHM

• ENDURANCE

• STABILITY

• CARDIO

• EXPLOSIVENESS

TRAIN TO SUIT YOUR PADDLING TECHNIQUE

• UNDERSTAND YOUR PADDLING TECHNIQUE

• DESIGN A TRAINING PLAN TO ENHANCE YOUR TECHNIQUE

• TRAIN THE MUSCLES TO SUIT

• WORK THE APPROPRIATE PRIMARY MUSCLE GROUPS ACCORDINGLY

• EMPHASIS ALSO NEEDS TO BE PLACED ON TRAINING THE RELEVANT SECONDARY MUSCLES

GROUPS

• BREAK UP YOUR TRAINING PLAN FOR POWER, SPEED AND ENDURANCE SEPARATELY

STORK TEST ONE OF MANY TESTS THAT CAN BE FOUND ON THE FITNESS2U WEBSITE

WHAT IS THE POINT?

IN FOCUSING ON STRENGTH, SPEED, ENDURANCE AND FLEXIBILITY, MANY ATHLETES IGNORE VITAL COMPONENTS, SUCH AS BALANCE.

BALANCE IS A KEY COMPONENT OF AGILITY, THE ABILITY TO CHANGE DIRECTION AT SPEED, BUT IT IS ONE THAT IS OFTEN FORGOTTEN IN

TRAINING.

HOWEVER, BY IMPROVING YOUR BALANCE YOU CAN IMPROVE PERFORMANCE, AND REDUCE THE RISK OF INJURY. THE STANDING

STORK TEST BLIND IS A SIMPLE WAY TO ASSESS THIS, BUT WITH AN ADDED TWIST YOUR EYES WILL BE CLOSED. CLOSING YOUR EYES

MAKES BALANCE MUCH MORE DIFFICULT, AND WILL THUS RUTHLESSLY EXPOSE ANY DEFICIENCIES IN YOUR BALANCE.

WHAT DO YOU NEED?

◦A FLAT, NON-SLIP SURFACE ◦ PAPER AND PENCIL ◦AN ASSISTANT ◦ A STOPWATCH

HOW DO YOU DO THE TEST?

◦REMOVE YOUR SHOES

◦STAND WITH HANDS YOUR ON YOUR HIPS

◦PLACE THE SOLE OF THE NON-STANDING FOOT AGAINST THE INSIDE KNEE OF THE OTHER LEG

◦RAISE YOUR HEEL FROM THE FLOOR SO YOU ARE BALANCING ON THE BALL OF YOUR FOOT

◦CLOSE YOUR EYES

◦HAVE YOUR ASSISTANT START THE STOPWATCH AS SOON AS YOUR HEEL IS OFF THE FLOOR

IF AT ANY POINT YOUR HANDS COME OFF YOUR HIPS, YOUR FOOT BEGINS TO TWIST IN ANY DIRECTION, OR THE NON-SUPPORTING

FOOT LOSES CONTACT WITH THE KNEE, THE TEST IS STOPPED.

OBJECTIVE AND BENEFITS • WHEN TRAINING THERE IS A FOLLOW ON EFFECT OF THE MUSCLES YOU NEED TO TARGET.

• CROSS TRAINING WORKS THE PRIMARY MUSCLE GROUP IN CONJUNCTION WITH THE

SECONDARY MUSCLE GROUP

• THESE MUSCLES MAY NOT KICK IN UNTIL THE PRIMARY MUSCLES FATIGUE

• ONCE YOUR BODY STARTS TO SHAKE, THIS MUSCLE SYSTEM IS SENDING YOUR BRAIN A

SIGNAL TO RECRUIT NEW MUSCLES OR FAILURE WILL OCCUR.

• WHILST TRAINING THE MUSCLES NEEDED TO PREFORM AN EXERCISE YOU ALSO NEED TO

TRAIN THE SECONDARY MUSCLES FOR THE PROPOSE OF KEEPING THE BODY STABLE

• DEMONSTRATION OF THE PLANK TEST (BY PARTICIPANTS) -

• MUSCLE FATIGUE WILL BECOME QUITE EVIDENT

CROSS TRAINING FOR PADDLERS …. WHICH IS THE MOST IMPORTANT MUSCLE TO TRAIN?

THERE IS NO “MOST IMPORTANT” MUSCLE, ITS MORE ABOUT THE GROUPS OF MUSCLES. THIS EXAMPLE

WILL EXPLAIN WHAT KIND OF EXERCISE MAY HELP:

THIS IS MY PREFERRED EXERCISE, THE BENT OVER PULL DOWN:

• PRIMARY MUSCLE USED FOR THIS ACTION: LATIMUSSIS DORSI

• SECONDARY MUSCLES USED IN THE SAME ACTION: TRICEP BRACHII LONGUS, TERES MAJOR,

DELTOID SPINAL PART, LEVATOR SCAPULAE,

PECTORALIS MINOR

PLANNING YOUR CROSS TRAINING

EACH POTENTIAL CROSS-RAINING ACTIVITY WILL HAVE BENEFITS FOR PADDLING AS WELL AS

POTENTIAL PROBLEMS. SOME ACTIVITIES WILL BE RELEVANT THROUGHOUT THE SEASON, WHILE

OTHERS MAY BE BEST USED DURING PRE-SEASON, WINTER OR COMPETITION PERIODS. WHEN

CHOOSING TO CROSS-TRAIN, MAKE USE OF ACTIVITIES WHICH ARE EASILY AVAILABLE. BUILD

CROSS-TRAINING INTO YOUR TRAINING PROGRAM TO ENSURE THAT YOU GET THE RIGHT

BENEFIT AT THE RIGHT TIME. KEEP THE FOCUS ON PADDLING. REMEMBER THAT CROSS-TRAINING

SHOULD SUPPLEMENT YOUR PADDLING AND HELP TO IMPROVE STRENGTH, FITNESS, FLEXIBILITY

AND ROBUSTNESS, EVEN A LITTLE WILL HELP.

MUSCLE FLOW ON EFFECT DURING PUSH UPS

• PRIMARY MUSCLES

• PECTORALIS MAJOR- STERNOCATAL PART

• PECTORALIS MAJOR- ABDOMINAL PART

• SECONDARY MUSCLES

• DELTOID

• TRICEPS BRACHII LONGUS

• TRICEPS BRACHII MEDIUS

• TRICEPS BRACHHI LATERAL

LET’S START ON THE REASON FOR CROSS TRAINING AND THAT OF

IT’S ADAPTION.

WHEN YOU HAVE A NEW STARTER IN PADDLING THE FIRST THING

YOU'LL SEE IS THE MOTIONS THE PERSON GOES THROUGH….. “ALL

ARMS”.

SOME WEEKS LATER THAT PERSON REALISES THAT IT VERY HARD

WORK (ADAPTION SETS IN) AND THEY BEGIN TO INTRODUCE TORSO

ROTATION USING LARGER MUSCLE GROUPS.

WEEKS/MONTHS LATER IT’S STILL NOT EASIER, HOWEVER THEY HAVE

LEARNED TO USE A COMBINATION OF ARMS, TORSO & LEGS

(PRIMARY MUSCLE GROUPS) AND ARE THEREFORE ABLE TO GENERATE

MUCH MORE POWER.

THIS THEN LENDS ITSELF TO RECRUITMENT OF MORE LARGER MUSCLE

FIBRE INCREASING THE VO2MAX YOU REQUIRED

AT THIS POINT THEY BEGIN TO UNDERSTAND THE NEED TO WORK

MORE EFFICIENTLY AND IMPORTANCE OF OVERALL FITNESS SO THEIR

RECOVERY BETWEEN SETS IS MUCH QUICKER.

10 REASONS YOU’RE NOT BUILDING MUSCLE

• PACKING ON MUSCLE IS NO EASY FEAT REGARDLESS OF WHETHER YOU’RE A STRING BEAN OR A HUSKY GUY. AND WHY YOU’RE

MISSING OUT ON GAINS IS TYPICALLY CAUSED BY A NUMBER OF REASONS THAT CAN BE EASILY AVOIDED. SO IF YOU’RE FRUSTRATED

ABOUT BEING STUCK IN THAT PLACE AND AT THE SAME WEIGHT, IT’S TIME TO ASSESS WHAT YOU’RE DOING AND MAKE A CHANGE.

1. YOU’RE IMPATIENT

• IF YOU’RE A TRUE BEGINNER, THE FIRST PHASE OF YOUR TRAINING PROGRAM RESULTS IN CHANGES THAT YOU CAN’T SEE – TYPICALLY,

YOUR COORDINATION IMPROVES WITH EACH EXERCISE AND THE AMOUNT OF CO-CONTRACTION BETWEEN MUSCLES DECREASES.

YOUR BRAIN GETS BETTER AT COMMUNICATING WITH YOUR MUSCLES AND CAN ACTUALLY ACTIVATE A HIGHER PERCENTAGE OF

YOUR MUSCLE FIBERS, COMMONLY REFERRED TO AS NEUROMUSCULAR EFFICIENCY. DON’T LOOK IN THE MIRROR AFTER TWO WEEKS

AND WONDER WHY YOU’RE NOT GETTING BIGGER. BE PATIENT AND PUT IN THE WORK, THE RESULTS WILL COME.

2. YOU DON’T KEEP TRACK

• TRAINING LOGS ARE JUST AS IMPORTANT AS THE PROGRAM. HOW ARE YOU SUPPOSED TO KNOW WHAT TO DO TODAY OR WHAT

YOU DID LAST WEEK WITHOUT KEEPING TRACK OF IT? TO MAXIMIZE MUSCLE HYPERTROPHY, KEEP TRACK OF ALL YOUR WORKOUTS,

WEIGHT USED, REPETITIONS PERFORMED, THE TEMPO OF THE EXERCISE AND THE BREAKS BETWEEN SETS. KEEPING A TRAINING LOG

WILL ALLOW YOU TO TRACK YOUR PROGRESS AND YOUR ENERGY LEVELS. LOGS ARE ALSO A GREAT WAY TO LOOK BACK TO SEE

HOW (HOPEFULLY NOT) YOU GOT INJURED OR OVER-TRAINED.

3. YOU’VE GOT NO STRUCTURE

• REMOVE THE RANDOMNESS FROM YOUR WORKOUTS AND STICK TO A PLAN. THIS IS THE BEST WAY TO IMPROVE STRENGTH AND

INCREASE MUSCLE SIZE. RANDOM TRAINING MIGHT MAKE YOU STRONG (FOR A BEGINNER), BUT IT’S INFERIOR TO A PLANNED

PERIODIZED TRAINING PROGRAM. A LINEAR PERIODIZED PLAN CAN LOOK LIKE THIS: WEEK 1: 3×12-15; WEEK 2: 3×10-12; AND WEEK

3: 3×8-10. A NON-PERIODIZED PLAN CAN LOOK LIKE THIS: WEEKS 1-3: 1ST SET 10-12 REPS; 2ND SET 6-8 REPS, 3RD SET 3-5 REPS.

PICK A PLAN AND STICK TO IT FOR MAXIMUM GAINS

• TOO MANY SETS AND HOURS IN THE GYM CAN RESULT IN DIMINISHING RETURNS.

4. YOU’RE DOING TOO MUCH CARDIO

• IF YOUR GOALS ARE SIZE AND STRENGTH, CARDIO WORKOUTS SHOULD NOT DOMINATE YOUR PROGRAM. HIIT WORKOUTS

AND EASY CARDIO SESSIONS CAN BE SLOTTED INTO YOUR PROGRAM, BUT YOUR 1ST PRIORITY IS GETTING IN THE 3-4 WEIGHT

TRAINING DAYS. IF YOU CAN RECOVER WELL BETWEEN WORKOUTS, FEEL FREE TO ADD IN A CARDIO SESSION HERE OR THERE,

BUT NOT AT THE EXPENSE OF YOUR RECOVERY.

5. YOU’RE A HEADCASE

• HAVING TOO MUCH NEGATIVE STRESS IN YOUR LIFE CAN WRECK HAVOC ON YOUR BODY’S CHEMISTRY AND YOUR OVERALL

HEALTH. IT’S EASIER SAID THAN DONE, BUT YOU NEED TO CHILL OUT MAN. FIND A JOB YOU ENJOY AND A NON-DRAMA-FILLED

GIRLFRIEND. EAT FRESH WHOLE FOODS AND DRINK PLENTY OF WATER. TRY TO GET 8-9 HOURS OF UNINTERRUPTED SLEEP PER

NIGHT. LEARN HOW TO MEDITATE. THE LOWER THE STRESS, THE BETTER YOU RECOVER. THE BETTER YOU RECOVER, THE BETTER

YOUR PROGRESS. MAKE IT HAPPEN.

6. YOU’RE EATING LIKE A BIRD

• TO PUT ON SIZE, YOU CAN’T EAT SALADS ALL DAY. YOU NEED TO HAVE A SLIGHT CALORIE SURPLUS TO SUPPORT MUSCLE

GROWTH. THIS INCLUDES ALL ENERGY EXPENDED FROM PHYSICAL ACTIVITY AND INTERNAL PROCESSES. AS MENTIONED EARLIER,

EAT WHOLE FRESH FOODS. PUT TIME INTO PLANNING YOUR MEALS SO YOU DON’T HAVE TO RESORT TO EATING JUNK. AVOID

SUGARY DRINKS AND ALL FAST FOOD. TRY TO EAT ORGANIC MEATS AND DRINK ORGANIC MILK. EAT HEALTHY FATS SUCH AS

AVOCADOS AND COCONUT OIL. IF YOU’RE INCLINED, DIETS SUCH AS THE “PALEO DIET” OR “PERFECT HEALTH DIET” WORK REALLY

WELL FOR PUTTING ON SIZE WHILE STAYING LEAN. ENSURE YOUR GROWING BODY RECEIVES THE NUTRIENTS AND BUILDING

BLOCKS IT NEEDS AND REMEMBER THAT EATING JUNK EQUALS JUNK RESULTS.

7. YOU CHEAT YOUR REPS

• HALF OR QUARTER REPS ARE COMMONLY SEEN IN THE GYM. DON’T BE THAT GUY. HALF REPS ARE GOING TO GET YOU HALF-ASSED RESULTS. LEARN

HOW TO PERFORM THE FULL RANGE OF MOTION FOR EACH EXERCISE. LEAVE YOUR EGO AT THE DOOR BECAUSE THE WEIGHT YOU’LL USE WILL BE

LESS. IN THE LONG RUN, YOU’LL MAXIMIZE YOUR GAINS WHEN PROGRESSING FULL RANGE OF MOTION EXERCISES WITH LIGHTER WEIGHTS THAN

YOU WOULD WHEN USING HEAVY WEIGHTS FOR HALF REPS. HALF AND QUARTER REPS HAVE THEIR PLACE THOUGH – THEY ARE GREAT WHEN USED

AS ASSISTANCE EXERCISES TO THE MAIN LIFTS, BUT ONLY WHEN THE MAIN LIFTS CAN BE PERFORMED WITH FULL RANGE OF MOTION.

8. YOU’RE AFRAID OF COMPOUND MOVEMENTS

• CURLS, FRONT RAISES, LATERAL RAISES, AND CALF RAISES ARE ALL GOOD EXERCISES BUT ARE NORMALLY PERFORMED AT THE WRONG TIME. FOCUS

ON BIG COMPOUND LIFTS AT THE BEGINNING OF YOUR WORKOUTS WHILE YOU’RE FRESH AND NOT FATIGUED. EXERCISES SUCH AS DEADLIFTS,

SQUATS, CLEANS, PRESSES AND/OR PULLS SHOULD MAKE UP THE FIRST HALF OF YOUR WORKOUT. SAVE THE ISOLATION EXERCISES FOR THE LAST

HALF.

9. YOU’RE A GYM ADDICT

• SPENDING HOURS IN THE GYM ISN’T GOING TO DO YOU ANY FAVOURS. RELATED TO THE “YOU NEED TO CHILL OUT” TIP, DOING TOO MUCH IN THE

GYM WILL RESULT IN A TOUGHER TIME RECOVERING BETWEEN WORKOUTS WHILE ADDING TO YOUR ALREADY HIGH LEVELS OF STRESS. BEGINNERS

CAN GET PLENTY OF WORK IN A 45-MIN TO 60-MIN WORKOUT, IF THE PROPER BREAKS ARE TAKEN BETWEEN SETS AND IF THEY’RE NOT CHECKING

THEIR FACEBOOK. TOO MANY SETS AND HOURS IN THE GYM CAN RESULT IN DIMINISHING RETURNS. GO TO THE GYM, GET FOCUSED, DO THE

WORK AND GO HOME.

10. YOU’RE AVOIDING DROP-SETS

• DROP-SETS INVOLVE SUB-MAXIMAL WEIGHTS PERFORMED TO FAILURE OVER SEVERAL MINI-SETS. ARNOLD REFERRED TO THIS TYPE OF TRAINING AS

TRAINING FOR “THE PUMP.” FOR EXAMPLE, GRAB A WEIGHT YOU CAN CURL FOR 8-10 REPS. FOLLOWING THAT SET, GRAB ANOTHER PAIR OF

DUMBBELLS 15KG LIGHTER AND IMMEDIATELY PERFORM REPS TO FAILURE. PERFORM THIS DROP FOR ONE MORE SET. TAKE A MINUTE BREAK AND DO

IT AGAIN. CONSTANT MUSCLE TENSION CREATED WITH THESE 3 MINI-SETS INDUCES HYPERTROPHIC MECHANISMS WITHIN THE MUSCLE. ADD IN

DROP-SETS TO YOUR ISOLATION EXERCISES TO MAXIMIZE YOUR GAINS IN SIZE.

Q & A TIME……..

cross training -...

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