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Self Photojournalism, Chapter 2
Self Photo-Journalism, Chapter 2
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\r\nBy Andrew Johnson
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\r\nThis is the continuation of my training documentation project. Stay tuned for a couple more chapters in the near future!
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At the end of my warm-up jog I did five bounds. These were about 20 seconds in length, and I took a full break in between - about two minutes. This isn't a complete spenst workout, but since I've yet to do any spenst this spring I'm breaking myself in a little casually. The focus of these bounds is on complete and total power application for every step. After finishing the last one I jogged around for a few more minutes before heading into the weight room.
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I like to start every strength workout with a couple easy warm-up exercises. Here I'm doing a basic ab crunch, which is part of a basic warm-up exercise I do that involves a crunch, side-ups on both sides, and back-ups, lying on the floor. All are done at a very relaxed effort. The second warm-up I generally do is a combination of four different Olympic-type lifts with just a 45 lb. bar. I'll do 6 reps of bar raises while bent forward at the waist, military press while standing, squats, and back bends. I'll do two sets of this, moving straight through all the reps and exercises without rest.
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This is a picture of what I call a diagonal Hi-Lo. Using a cable machine, I'm pulling from up, above my shoulder down and across my body, finishing the stroke below and beyond my waist on the opposite side. 15 on each side, at an appropriate weight, times three sets. This exercise can be done the opposite way as well, called a diagonal Lo-Hi. If you're trying these exercises for the first time, start with a VERY light weight. Both can be tough on a back that isn't ready for them.
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\r\nTeam Today is a non-profit organization run by, and for, the athletes of the US Cross-country team. The USST is run on a shoestring budget, and our increasing success at the international level is making for increasing demand on our ever-limited resources. To find out how you can join Team Today, visit www.teamtoday.org, or contact Andrew Johnson bode1978@yahoo.com, or Pete Vordenberg pvordenberg@ussa.org. With your assistance, we will be THE BEST IN THE WORLD!
Written By: andrewjDate Posted: 6/14/2004Number of Views: 345
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