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Exercises for the gym are diverse and can challenge a wide range of physical attributes. Within this chapter you can find all forms of resistance training, including barbell and dumbbell work, equipment free exercises and some other more alternative resistance training exercises for users of all levels of competence.
Circuit training is probably the best way to improve your fitness quickly. It is often a good way of disguising lots of work and can be organized to deliver all sorts of physical gains from endurance to strength to power and speed.
A stable and well conditioned torso is essential within all sports. This section is dedicated to some of the very best exercises to really challenge the stability, control and function of the core.
The Gym ball or Swiss ball provides a great unstable resistance to add another dimension to our workouts. It will challenge our stabilizing muscles to work very hard whilst performing the chosen exercise. The work if these deep stabilizing muscles will help provode posture and athleticism as it develops balance and coordination.
In this chapter you’ll find the best drills I have ever learned over the past 15 years. I have put them into four sub-categories; ankles, knees, hips, and combination drills. This is mainly for ease of location as many f the knee based drills for example will have huge requirements for the ankle and hip to work hard and vice versa.
The uses of flexibility exercises in the training cycle are extensive. Stretching serves as a useful tool for warming-up prior to training and competition. It will also counter the shortening of the muscle due to resistance work as well as ageing and help us to develop a sensitive feedback mechanisim from our muscles. All in all, it is important as any training you can do. The following is meant s an insight into a few of the main stretches that I feel are important for many sports. There will undoubtedly be others that will need to be added to satisfy your specific needs.
Medicine ball training is a great way to develop functional power. It allows us to target muscle groups whilst performing complicated sequences in a relatively safe environment.
When performing the power based medicine ball work, look to maximise the range of movement and maintain the length of your levers wherever possible.
Posture is always important in this section, as it will allow us to efficiently transfer the work of the legs and the torso.
The PAC bag we used is an innovative training device. The principle of the bag is to challenge the user by working with a variable and unpredictable resistance.
The PAC bag is designed to offer a method of unstable resistance training, effectively preparing sports people for the unpredictable forces that are imparted on the body during sporting activity.
When using the PAC bag, try to concentrate on the movement required by the exercise and allow your subconscious to control all of the unwanted movement that the bag will invite.
Having had a number of injuries over the past 20 years or so, and consequently having been treated by some of the world’s greatest medical practitioners, I have learned a great deal about various parts of the body and how to prevent and rehabilitate problems.
This chapter contains some of the best ways to combat common problems and also how to get the function back after you have had an injury.
I must reiterate that any pain is a sign that something is wrong and that you should always seek medical advice whenever necessary.
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