Quick Training Tip and Video to Gain Extra Muscle Strength
To increase your strength in a particular muscle group in a shorter amount of time, try performing a dynamic stabilization exercise followed by a stable strength exercise. This pattern will allow for increased muscle stimulation and growth.
In this video Philip a SUP racer and downwind paddler is performing a CHEST dynamic strength exercise with the TRX Rip Trainer, Heavy Chord, 2 sets of 15, immediately followed by a stable strength exercise like this simple standard bench press, 25lbs 2 sets of 15.
In the first exercise with the TRX Rip Trainer, Philip is required to be like the base or weight machine and use his body to steady or stabilize each rep, smooth and controlled. His shoulder blades are in retraction, elbows up, staggered stance and a slight pelvic tilt. The reps are smooth and controlled not allowing his upper back to fall out of retraction. This takes months of training with at this level with a heavy chord. You can also refer to page 103 of my Number One top selling book, How to Increase Your Stand Up Paddling Performance, Beginner to Elite.
By doing so all of the smaller muscles around the chest, the shoulder and the back, and his core; are all required and recruited to help execute each rep. The body is on full demand all throughout each set, and this is great! He is burning more calories AND the chest while the main focus, is getting assistance from all of the supporting muscles mentioned. They are also enjoying a nice workout.
The second exercise performed after the above, (standard bench press) Philip is laying down on the bench and he is fully supported to execute each rep, therefore allowing 100% of effort to be applied to the muscles of the chest. Sure, the low back, abs and legs support his body, but not the actual rep as in the dynamic exercise performed earlier.
The result by combining the two succinctly one after the other….AWESOME! More muscle mass is developed more quickly. With this type of maximum stimulation of one muscle group, your performance and physical appearance and strength will also rise faster than if you are to simply stick the same old training methods.
If you’d like to increase your muscle strength, SUP, supsurf, downwind or surf performance or simply increase your overall fitness, I’m accepting new clients from around the world. With over 20 years of experience, it’s easy with SKYPE and your home gym. I can help you set that up too.
Thank you for watching and I hope this tip was helpful. Please share or feel free to leave a comment.
To inquire about SKYPE training with me you can contact me via SuzieTrainsMaui.com for private interview.
Maliko Run ®