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Self Photo Journalism, Chapter 3
This is the third of four installments in my little self photo journalism project. I documented (all alone...I was the man behind the camera as well as the man in front) a strength workout that I completed last week. I'm not claiming any amazing photographic accomplishments here, but hopefully the strength info is informative.
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\r\nSelf Photo Journalism
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\r\nBy Andrew Johnson
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Back-ups. I do these all summer, fall, and a good portion of early winter. This time of year I do three sets of 15 reps, and each rep is done on a slow five-count. These means that each set takes about six seconds, as I slowly rise to horizontal, hold it there for a couple seconds, and slowly complete the rep by descending all the way down. In this picture I'm doing this exercise holding 50 lbs in my hands. This is a tough but very beneficial exercise.
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This exercise is kind of a cross between a basic crunch and an elevated-feet sit-up. With feet locked down on a bench at a position so that the lower leg is roughly parallel to the ground, this exercise is completed by lowering the upper body about half-way to the ground and "crunching" back up so that the elbows touch the knees. This exercies is called "55's", because we generally do ten reps straight up, ten to the left side (bringing the right elbow to the left knee), ten to the right side, ten more straight up, then five to the left, five to the right, and a final five straight up for a total of fifty-five. All fifty-five should be completed continuously, if possible, and completing three sets is best. If a further challenge is needed, add some weight behind the head!
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The basic squat. A good way to add leg strength as well as core strength and stability. I generally do three to four sets, with about five to eight reps. The idea is to use near-max weight, but few enough reps and sets to avoid building too much extra bulk. The general concensus around here is that it's not a good idea for x-c skiers to drop much below a 90 degree angle at the knees. Also, proper technique with squats is mandatory to avoid injury.
Written By: andrewjDate Posted: 6/18/2004Number of Views: 361
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