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Hi guys, i would like know what is the best train to do in gym for have the best performance in laser.
Thx!
Squats:
Squats, hitting a depth below parallel (hip joint below top of knee), not half or 1/4 squats should become your very close friend. Twenty reps or so would be good. Twenty rep squats will eventually make you see Jesus, but they're good. Cores strength, as well. ANY gym program without squats is seriously flawed. Period.
Deadlift:
This lift is paramount for lower back strength (hiking, anyone?), and back strength in general. Really, it will improve your whole posterior chain, which, again, involves the hamstrings and quads. They will also improve core strength.
Cardio:
Cardio is important. You may choose to do some longer, sustained distance stuff, or HIIT (high intensity interval training) like sprints.
Core:
Core work! Besides squats, deadlifts and overhead presses, you can throw in some side bends and some weighted decline sit ups.
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I disagree with training on unstable surfaces, as this effectively reduces the amount of weight your able to use for that given exercise, essentially reducing its effect/usefulness. You can train your core by itself, no need to negatively impact another exercise's effectiveness.
Get an SMR roller to use after training and sailing. I use a piece of 4" ABS pipe. A softball works well, too, for the finer points.
Personal trainers are trying to sell you something, just like any other business. Be leery.
No. You're thinking of an ab wheel, used to do roll outs.
SMR stands for self myfascial release.
This is a SMR roller (aka foam roller):
You can use a piece of PVC or ABS piping instead, though. It should be 4-6" in diameter.
What do you do with it?
Squats, hitting a depth below parallel (hip joint below top of knee)
I would be extremely cautious taking this advice if you are new to weight training in a gym. Squats done incorrectly, even with a fit strong person can do considerable damage to your knee.
Deep squats done by an unfit or previously sedentary person with unbalanced leg muscles and/ or weak or damaged knees can be a recipe for disaster.
Getting fit for sailing will become a secondary consideration if you cause damage to yourself. Your main consideration will be, how soon can I recover from my knee reconstruction and will I be able to live the same active life I was once able too.
Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats.
There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.
"Yes, if you squat wrong it f***s things up. If you squat correctly, those same f***ed-up things will unf*** themselves."
The full squat is a perfectly natural position for the leg to occupy. That's why there's a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees.
That's about it, I guess.(in reference to a bicyclist who seemed to be saying that riding was similar to squats since they both made your legs hurt):
Yes they both hurt, but so do burning your hand and burying your bulldog. The differences are actually quite significant.
The trouble with cyclists is that their training establishment keeps reinforcing the silly bull**** that all recreational athletes want to believe: at some point, all serious athletes go outside their sport-specific work to improve, and recreational athletes just want to play their sport and wear the clothes.
And if you have found a gym with good personal trainers/staff, then consider yourself VERY lucky haha.
I would be extremely cautious taking this advice if you are new to weight training in a gym. Squats done incorrectly, even with a fit strong person can do considerable damage to your knee.
Deep squats done by an unfit or previously sedentary person with unbalanced leg muscles and/ or weak or damaged knees can be a recipe for disaster.
Getting fit for sailing will become a secondary consideration if you cause damage to yourself. Your main consideration will be, how soon can I recover from my knee reconstruction and will I be able to live the same active life I was once able too.
2. Recover Well. Use ice and cold water recovery practices. Remember that you don’t get fitter from training until you get a chance to rest and let the body rebound. You can recover faster for your next training session using recovery strategies like via cold water immersion.
Some people recommend making the bath really cold - 12-15 deg C (54-59 F), but I like it straight out of the tap (about 18 deg C/64 F). I sit in the half-full bath, cooling my back and legs, for 5-8 mins. That usually has me shivering so it feels like it’s enough. While getting in is hard, afterwards you really feel a difference by way of reduced soreness and faster recovery. Here’s how a runner does it.
I would also add adequate food intake and sleep.
Contrast showers feel incredible and I would highly recommend them to everyone. To take it one step further, quite a few pro athletes whose performance in training is adversely affected by the time it takes them to recover use ice baths as a recovery method:
3. Develop Your Back. Take particular care of your back. Sailors suffer injuries to their backs more than any other part of the body. Try to include exercises for your lower back and deep abdominal muscles everyday. There are specific exercises in my book and here is a video series of lower back exercises and here is a good series of abdominal exercises .
I really can't believe he only includes mild body weight exercises for lower back "developing" your back. Once you've adapted to using your own body weight, don't you kinda have to add weight to keep "developing", Micheal? No deadlifts, no reverse hyperextensions, no rows...
4. Have Stable Shoulders. Take particular care of your shoulders. After backs, shoulders are sailors’ next most injured body part. Sailing often requires sudden, strong movements of the arms over a large range of motion and these can trouble the shoulder joints. Serious sailors should include shoulder stabilization exercises as part of their strength training routine.
External rotations are great, and shoulder dislocations are excellent for mobility.
5. Hip Flexors. Alongside working on your abdominal muscles, work on your hip flexors. Most of the time when you’re Sailing, the hip flexors are in a shortened position so you need to correct that at the end of the day with some stretches . Hip flexor stretches can help improve your posture, help the muscles recover and participate in reducing lower back issues.
The 90/90 stretch is also great and this is where the IT band rolling from that link will pay huge dividends.
7. Whey Protein. If you need to gain weight, supplement your diet with commercial whey protein powders combined with a quality size-building weight training program (it won’t work by itself). Here’s some more info on whey protein by a good company that sells the stuff. There’s weight training information for Sailing in my book.
I think this is misleading. Supplementing with whey will not make you gain weight. Eating more calories than you burn will. Many top professionals recommend about one gram of protein per pound of body weight. This, however, is one of those subjects that a lot of people can't seem to agree on, though the aforementioned amount is generally thought to be a good starting point.
I general, I think he's putting too much emphasis on the use of supplemental protein.
8. Be Scientific. Keep quality records of your fitness. The aim here is to find out what works through trial and error (hopefully not so much error). Body weight is the first thing you should keep track of over the long term. After that, think of tests you can apply to yourself to measure your fitness for Sailing. (You might start with the home fitness tests in my book (but don’t do the wall sit - it can hurt the knees).
I have a master spreadsheet with 10 years of my results from time trials in cycling, rowing machine, pool running, and even surf ski paddling. It’s great to be able to look back and see the improvements.
Anyone who steps foot in a gym should not do so without a log book.
Michael is Doctor in "sports science": He definitely is expert in what is "healthy" for a Laserite and what not.
So wait, is this program saying to train for sailing by rowing.
So wait, is this program saying to train for sailing by rowing.
Rowing gives one of the best all round CV workouts. The GB Olympic sailing team do a lot of rowing in their training schedules....the results speak for themselves (IMO).
Personally I find going on the rower a bit boring (because all the other CV machines in my local gym have TVs to distract you whilst you workout) but I stick with it because I can feel the benefits.