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. STRENGTH & FITNESS TRAINING BY RUNNERS FOR RUNNERS Group Classes • One on One Classes Quote Code GSFMA0519 to claim a 50% discount on your Introductory Course. FUNKY PANTS CLASSIC IN CLUB COLOURS AVAILABLE NOW FROM • Double Layer Lycra Mid-Thigh Short (205gram Lycra) • Built for Running, Paddling, Gym or Yoga • Possibly The Most Comfortable Pair of Tights you will ever Own! • Available in Black, Red, Navy Blue & Royal Blue To order your Funky Pants today, please contact Greg Kench on: 084 824 0565 or [email protected] 73 149 Vorster Avenue Glenvista Johannesburg 2091