Trail Running - Part 6 - Primal Fitness Systems, LLC.

Trail Running - Part 6

July 19, 2010
by Stephen R. Santangelo

http://www.primalfitness-systems.com/articles/archives/2010/sports_specific/trail-running-part6.html

Some of the best strength programs for environmental athletes are bodyweight exercises.

These movements must be full body, ballistic movements. Especially, for trail runners who incur several ballistic moves, on exceptionally rugged courses, where nature has fallen many obstacles to overcome.

My 2 favorite exercises to accomplish the goals for trail runners are Hindu Push Ups and
Face Pull Squats with a wide stance.

These 2 exercises work every muscle in the body. Not a single muscle goes unused to execute these exercises and because so many muscles must be activated to a high degree, your metabolism will sky rocket. This means your heart rate & lung capacity along with muscle activity will work overtime in order to complete the program.

You will also receive the extra benefit of developing flexible strength; a very important aspect for trail runners.

The program only takes 12 minutes and the rewards are tremendous.

Begin with Hindu Push Ups. Do as many as you can within 60 seconds.

Rest 60 seconds, then, perform Face Pull Squats for 60 seconds.

Rest 60 seconds. This is 1 cycle. Repeat 2 more times.

When the cycle is completed you will have done 3 sets of each exercise.

Begin slowly to learn proper form. As you become stronger pick up the pace. Soon, you will be able to perform these movements fast and explosively.

For female athletes the Hindu Push Ups will be difficult. If you can only perform a few at a time that’s ok, don’t quit. When you cannot do anymore, stay in the up position (downward facing dog pose) until you can do more reps. The important aspect is to complete your 60 second set.

For those of you with weak upper backs, the Face Pull Squats will tire you out quite rapidly. Once you cannot pull the Pro Athletic Band to your face with each rep, simply pull every other rep while continuing to squat. As with the previous exercise, you must strive to complete the 60 second set.

The 3 most important aspects of the Face Pull Squats are:

When you squat push the knees out to the sides to activate the hips.

When you lower your body push the hips back, not down.

When you pull the resistance band to your face, keep the elbows up high; above the hands.

The 2 videos demonstrate the correct technical application of these 2 exercises.