Modern Athlete Magazine Issue 119, June 2019 | Page 73
ADVERTORIAL
Strength & Fitness
TRAINING
The Plank Hold
A
s with most pursuits in life, getting stronger
does not take place overnight. It requires
commitment to routine, dedication to
technique and form, and drive to push yourself every
day. Each time you engage in a strength workout, you
are training your muscles to become stronger and
more adept to functional movement.
Push Your Muscles
When your muscles are exposed to an external force,
such as lifting weights, you cause microscopic tears in
the muscle fibres. Post-workout, your body naturally
repairs these damaged fibres by making them
stronger and thicker. As you continue your strength
training regime, your muscles will grow in size and
definition. As you gradually increase the amount of
weight you lift, your muscles will continue to build.
The human body is an amazing machine, it will adapt
to the type of work you demand of it. For example,
if you regularly lift heavy weights, your body will
respond by building muscles and power to support
that activity. A well programmed strength training
regime will keep your body guessing by continuously
varying the movements and challenging your muscles
with greater resistance. Thus, your muscles never get
comfortable and your progress never stops. On run days or off days?
Build Muscle Mass Continuing the series of basic movements for you to
include in your training programme. (Some will require
equipment, others will just make use of your body
weight.)
Strength training builds your skeletal muscles, the
muscles attached to the bones and tendons that are
responsible for the force behind your movement.
Runners can incorporate strength training on both run
and off-run days while keeping in mind the intensity.
Scheduling a tough resistance workout on the same
day as a long run is not ideal. Additionally, keeping
your strength programme specific to high-intensity
interval training (HIIT) will also help preserve stamina
and endurance for longer runs.
RECOMMENDED MOVEMENTS
1. Get in the push-up position, only put your forearms
on the ground instead of your hands. Your elbows
should line up directly underneath your shoulders.
Toes on the ground.
2. Squeeze your glutes and tighten your abdominals.
3. Create a straight, strong line from head to toes – a
plank, if you will.
4. Keep a neutral neck and spine. Look down at
the ground. This is a good prompt for maintaining a
neutral neck position.
5. Hold that position. Don’t let your hips sag down to
the ground. Sagging hips make the exercise easier
initially, but it’s not a plank and defeats the purpose of
the exercise.
6. Stop when your form begins to suffer. You’re only
benefiting from the plank by actually doing the plank.
Watch The Video: https://youtu.be/A425mYRCCeo
The Wall Sit
1. Stand with your back pressing against a wall.
2. Slide downward into a squat position by moving
your feet forward until your knees make a 90-degree
angle and your hamstrings are parallel to the floor.
3. Hold this position for as long as you can.
Watch The Video: https://youtu.be/YzwcZt5R2C8
About The Author
Greg is a multiple Ironman 70.3 & Comrades Marathon finisher, holds a marathon PB of 3:14, is a CrossFit Level 1 Trainer, and owns Gravity Strength & Fitness Studio in
Glenvista, Johannesburg. If you wish to explore more of the world of strength & fitness training, please feel free to contact him at
[email protected] or 084 824 0565.
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