So far today and it's only 8.55 am and I've managed to do 20 forearm exercises uisng the long Terra Band. 25 behind the heads with the medium terra-band. 20 straight armed jobbies with the long one (Front shoulder raises) and 30 seconds of straight plank - 15 seconds of left leg raised, 15 seconds of right leg raised. Also 15 rotational press ups. I may try and do some more during the day. As yet I'm not suffering any pain, so I'll keep up this slow and easy approach. The thing I'll struggle with getting done will be the power-walking bit - 20 minutes of going nowhere doesn't really do it for me.
And here's the solution -
Power walking is fantastic Dave I take my 20 something rugby players through the local woods. It took them a while to get the hang of the technique and they ached in places they had never ached before but you point them in the right direction now and they're off.I turn this in to fartlek session; when we come across a bench, they do step ups, elevated press ups etc [gives me a chance to get my breath ]. When I need another breather, they use the low branches to do chin ups. We take resistance bands with us so they can do upright rows, bicep curls, seated rows, resisted press ups, squats etc but more importantly, I mix up the walking levels. Once they are warm, I move them from level 2 to 3 to 1 to 3 etc and when we get a little bunched, [and I need another breather] they caterpiller.If this is the only exercise you will be doing, you need to do it at least three times a week for at least 20 minutes but remember, you really need to puff and sweat.
Brilliant, I'd never thought of spicing it up with the pull ups and bench stuff - that is such a good idea! With regards to the sweating question - yeah I do this at full pelt and as this says it uses muscles that you've never used before in the same way, so it's good to get this and hear that it's being applied to rugby training. I do it so fast that I'm soaked when I get back!
With a day of on - off exercise opportunities which I'll go into more detail in a minute I finished the day off just now with a 20 minute power walk spiced up with sort bursts of sprinting (Cricket specific) I'm now sitting here having just come in dripping with sweat straight into 20 x front shoulder raises with the bands, 20 x forearm raises with the long band as well and 20 x behind the back of the head pulls with the medium band and I am dripping with sweat like I haven't seen in a long time but it feels good! As to how long I can keep this up I don't know but the determination to do it every 3rd day is there and I'll see how I feel tomorrow? I may yet do more once I've had a bit of a breather - more rotational press up and maybe 3 pulls ups and some planks?
I had a bit of a practice on the field again tonight trying to get the Leg breaks but it was phenomenally frustrating check out the other blog at http://thegooglysyndrome.blogspot.com/2008/09/diary.html