Calf strength and ankle mobility are crucial for all athletes but particularly runners. When your foot strikes the ground, the functional stability of the whole kinetic chain relies on a strong and agile base. Yet calf muscle exercises are often missing from training routines.

鈥淭he whole complex needs to work together all the way up the totem pole,鈥� says , a board-certified orthopedic clinical specialist with a doctorate in physical therapy.听If you have stiff ankles or calves, or significant lower-leg asymmetries, that could reverberate up the limb and cause听pain in the knees, hips, and back, as well as limit your performance.

Along with the quads, the calves absorb the most impact when your feet land, whether you鈥檙e dropping a cliff on skis or pounding pavement. The calf muscle group is mainly comprised of the gastrocnemius and soleus muscles, which both connect to the Achilles tendon, on the back side of the lower leg. Your calves help bend your knees and are responsible for lifting the heel, a movement called plantar flexion (think of toeing when rock climbing). They also control the opposite movement, dorsiflexion, while they鈥檙e elongated. 鈥淓ccentric loading [when muscles elongate under load] imposes the highest forces on a muscle,鈥� says Scott Johnston, coauthor of . 鈥淚t鈥檚 the primary load that runners experience in their legs鈥攁nd the reason you get sore calves and quads when you run downhill for 2,000 feet.鈥�

There鈥檚 no one-size-fits-all training plan to build strength and resilience in the lower legs. Assess your general calf strength听and ankle mobility鈥攖here鈥� s a helpful guide below鈥攂efore you jump into the exercise progression, and don鈥檛 neglect the recovery moves.

Strength and Mobility Assessments

Single-Leg Heel Raise

What it does: Assesses your concentric calf strength.

How to do it: Stand barefoot on the balls of your feet with your heels hanging off听a step. Hold on to a听wall or doorframe for balance听if necessary, but don鈥檛 use your hands for upward assistance. Lift one leg off the ground, and perform single-leg heel raises, also known as calf lifts, with the other. Move through a complete range of motion, from as low as you can go to as high as you can go. Try to do as many as you can with a full range of motion. Repeat on the other leg.

If you can perform ten听or more single-leg heel raises with a full range of motion, you have adequate calf base strength鈥攆or an endurance athlete鈥攁nd can skip ahead to more sport-specific training (see the Jump Rope听exercise, below).

But听if fatigue sets in and you start to lose your range of motion before ten听complete repetitions鈥攑erhaps,听after three or four reps, you can only lift your heel a couple of inches鈥攜ou鈥檙e probably deficient in calf strength. If that鈥檚 the case, it鈥檚 time to get stronger! Follow the exercise progression below, starting with double-leg heel raises, twice a听week for three weeks, then retest yourself. If you can now do ten听or more single-leg heel raises with a full range of motion, you鈥檙e ready to move on to sport-specific training, but if not, continue working on your general concentric calf strength until you can.

Weight-Bearing Lunge Test (Knee-to-Wall Test)

What it does: Assesses your ankle-joint mobility (dorsiflexion range) and symmetry.

How to do it: If you have a restriction, or stiffness, in one or both ankles, this can cause plantar fasciitis or problems in your calves, knees, hips, and back.听You can do this simple test to assess your ankle-joint mobility at home.

With your toes facing a wall, place one foot roughly a hand width away. Keeping your heel flat on the ground, bend your knee as if you were lunging into the wall. If your knee cannot touch the wall without your heel lifting, move it closer and try again. If your knee easily touches the wall, move your foot back and repeat. The idea is to find the distance where your knee can just barely touch the wall without your heel lifting. This is your dorsiflexion range.

When you find this point, measure the distance between your big toe and the wall. (If the wall has a baseboard, account for its width in your measurement.)听Repeat with the other leg. A distance of five or more inches is considered a normal range of motion; anything less and you should add the Ankle Mobilization with Movement exercise, below, into your routine. Symmetry across your ankles is another key. If one ankle is stiffer than the other, you should work on ankle mobility until they鈥檙e even. If you have a good range of motion that鈥檚 symmetrical across your ankles, the Ankle Mobilization with Movement exercise isn鈥檛 necessary.

Calf Muscle Exercises

Double-Leg Heel Raise

What it does: Builds concentric calf strength (only necessary if you cannot do ten听or more single-leg heel raises with a full range of motion).

How to do it: As听with the assessment test, stand barefoot on the balls of your feet with your heels hanging off a step. Perform full-range-of-motion heel raises (with both legs) for four or five sets of six to ten听repetitions, with a minute rest between each set.

鈥淒on鈥檛 go until failure,鈥� says Johnston. The purpose of this exercise isn鈥檛 to increase the size of the muscle听but to increase its strength, which means you don鈥檛 need to max out.

Once you can do ten听to twelve听reps comfortably, progress to the next exercise.

Heel-Raise Progression (Two Legs Up, One Leg Down)

What it does: Builds eccentric calf strength.

How to do听it: Continue with heel raises, but now use both calves to rise up, then lift one leg off the ground听and lower the other leg听slowly听for听three to four seconds. Like before, perform four or five sets of six to ten听repetitions on each leg, with a minute rest between each set.

Once this exercise begins to feel easy, retest yourself on the single-leg heel听raises. If now you can do ten听to twelve听(or more) single-leg heel raises with a full range of motion, you鈥檙e ready to move on to the sport-specific exercise below. If not, continue with this exercise.

Jump Rope

Only begin this exercise if you have developed enough general strength to complete ten听or more single-leg heel raises with a full range of motion (see above test).

What it does: Loads the calves eccentrically and increases sport-specific muscular endurance.

How to do it: Simply jump rope. Begin with four sets of 15 seconds, progress to six to eight sets of 30 seconds, and eventually plan on doing听ten听sets of 60 seconds, with a minute rest between each set of jumping. Remember to land on your toes, not flat-footed.

Note: You don鈥檛 need a jump rope for this exercise鈥攜ou can jump up and down on your toes in place鈥攂ut a jump rope adds discipline and keeps you honest.

Walking Lunges with Windmill

What it does: Trains multidirectional, functional stability in the foot and ankle.

How to do it: Perform听this exercise simultaneously with the calf-training progression. Stand upright with your feet together, holding a two-to-three-pound weight. Step forward with one foot as you reach your arms forward, and slowly lower into a lunge. (Keep your knee behind your toes on the front leg, and be mindful that your knees don鈥檛 collapse inward as you move because both patterns are correlated with听knee pain.)听Rotate your torso slowly to each side while maintaining a straight leg alignment. Then step forward with the trailing leg to bring your feet together again. Repeat with the other leg in front. Haas stresses the importance of focusing on proper mechanics鈥攓uality of form rather than quantity鈥攂efore you build up the number of repetitions. 鈥淭rain the pattern you want,鈥� she says, 鈥渘ot the one that is the easiest.鈥� Five or six repetitions on each leg is a good starting point.

Recovery

Roll Out

What it does: Myofascial release flushes tension in muscles and connective tissue to improve mobility听and reduce inflammation created during exercise.

How to do听it: After a workout session or day in the mountains, use a lacrosse ball or myofascial-release tool (Haas recommends the ) to roll out the soles of your feet (plantar fascia), then work your way up the kinetic chain. Focus on your Achilles, calf muscles, and the muscle on the outside of your shin (anterior tibialis). Avoid rolling over any knobby bits or boney protrusions, since that鈥檚 often where sensitive connective tissue anchors and nerves hide, too. Spend a couple minutes on each leg to loosen tight tissues. You can also use a foam roller or massage stick.

鈥淢ore is not better, as far as force,鈥� Haas says. Too much pressure can trigger a fight-or-flight听sympathetic response. If you feel pain, your brain can interpret that as a problem听and involuntarily tighten those structures in an attempt to protect them. Gradually increase the pressure until it鈥檚 firm听but not painful.

Ankle Mobilization with Movement

What it does: Improves ankle-joint mobility (dorsiflexion range).

How to do it: If you have an adequate and symmetrical range of motion in both ankles, you can skip this exercise. But if you have a restriction in one or both of your ankles, perform the following exercise. (Use the , described above, to gauge your ankle mobility.)

听an elastic band to an anchor at ground level, and stand facing away from the anchor. Loop the other end of the band over one听foot so that it sits in the crease of your ankle, below your ankle bones. With that foot, step forward to create moderate tension in the band. Gently drive your knee forward and over your toes in a straight line, pause, then return to the starting position. This results in a posterior glide of the talus bone鈥攖he joint mechanics necessary for dorsiflexion. Hold the tension for a few seconds,听then slowly return to the starting position. If your range of motion is really bad, Haas suggests placing your active听foot on a box to improve gliding during the mobilization. Complete ten听repetitions on each side, once daily (ideally after exercise or on its own, but not right before activity until you build stability around the new joint mobility). You should not have pain during this exercise.

Calf Stretch and Ankle Mobility

What it does: Lengthens the calf muscles听and increases ankle and lower-leg mobility.

How to do it: Place the ball of your foot on the edge of a step, and lower your heel to gently sink into a calf stretch. Make sure you can relax into the position to optimize your tissue鈥檚 ability to let go. (Use your other leg as support to ease into the stretch.)听Hold the tension for 30 seconds, then repeat on the other leg. Haas adds that the key to incorporating an ankle-joint glide while stretching is having your toes upward (or heel downward)听as opposed to your foot flat on the floor where this can get missed. If you鈥檙e outside, use rocks, tree roots, a curb, or even your other shoe to achieve the stretch.

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After a workout several years ago, Mikaela Shiffrin slipped inflatable cuffs over her upper arms and legs, then cranked through a 20-minute circuit of relatively easy exercises. 鈥淚n 15 minutes I was exhausted, more exhausted than I felt from a two-hour strength session,鈥� the two-time Olympic gold medalist says. 鈥淚 remember thinking, Oh my gosh, my arms are sore, like I just did 200 push-ups or something.鈥�

Exhaustion was the point. The technique鈥攃alled blood-flow-restriction 颅training, and also known as Kaatsu鈥攗ses pressure around the arms and legs to significantly limit circulation, triggering a wide range of adaptations in the body. Invented in 1966 by Yoshiaki Sato, an MD and a researcher, BFR training was first adopted by Japanese bodybuilders and powerlifters. It wasn鈥檛 until the early 2000s that it made its way out of Japan, thanks in part to Jim Stray-Gundersen, a physiologist and physician and a former medical adviser to the International Olympic Committee, the International Ski Federation, and NASA. After hearing about BFR training at a medical conference, he traveled to Japan in 2013 to study the technique. It wasn鈥檛 long before he鈥檇 partnered with Sato to launch in North America. The two split ways, and Stray-Gundersen cofounded his own BFR system, called .

Since 2010, more than 900 papers have been published on BFR suggesting that pairing it with relatively light resistance training or aerobic activity can lead to a rapid increase in muscle size and strength, oxidative capacity, and tendon density. Its efficiency is the reason BFR has grown in popularity over the past decade for injury rehabilitation, especially following surgery. Now athletes such as Shiffrin and marathoner Galen Rupp are using BFR to move the needle on performance.

You know the feeling you get at the end of a long ski run鈥攖hat agonizing, aching, almost unbearable leg burn? Imagine that sensation persisting and then building until your muscles fail altogether. That鈥檚 BFR training in a nutshell. Limiting blood flow while exercising restricts oxygen delivery to the working muscles while accelerating clearance of metabolic 颅by-products such as lactate. That quickly disrupts homeostasis, the delicate physical and chemical balance within your body, and creates a temporary state of metabolic crisis, sending a strong fatigue signal to the brain that triggers a cascade of hormonal responses, Stray-Gundersen explains. 鈥淲e elicit these anabolic resources by hoodwinking the body into thinking all sorts of major damage is being done, when in reality it鈥檚 a combination of easy exercises and blood-flow restriction,鈥� he says.

For a sport like alpine skiing, which requires considerable strength and endurance, BFR 鈥渃hecks a lot of boxes,鈥� says Jeff Lackie, Shiffrin鈥檚 strength and conditioning coach. Because BFR involves relatively modest loads, Lackie and Shiffrin use it in the off-season to safely stack volume during strength-颅training sessions. Once the race calendar kicks in, they rely on it to maintain her strength level and help with recovery despite a chaotic travel schedule.

There鈥檚 a distinct mental component. The overwhelming amount of lactate that builds up in the muscles feels awful鈥攂ut that鈥檚 exactly what Shiffrin experiences at the bottom of a long World Cup run, explains Lackie. By acclimating to the discomfort, she can keep a cool head and stay coordinated through her final turns. 鈥淟ike anything in life that makes you uncomfortable, there鈥檚 a mental side to pushing through that,鈥� Shiffrin says.

While fatigue is key to the method, there are drawbacks. 鈥淲hen people become fatigued, mechanics fall apart,鈥� says Nicole Haas, a physical therapist and the founder of Boulder Physiolab in Colorado. Sloppy form can reinforce bad habits instead of enhancing the brain-body connection, which is an important part of performance. 鈥淚 worry about injuries happening from just trying to tire yourself out,鈥� she says.

Haas also notes that while studies have demonstrated that BFR can lead to significant improvements in muscle size and VO2听max, it鈥檚 not clear that these changes translate into real-world performance gains. In a 2015 study on the effects of supplemental BFR training among experienced cyclists, participants increased VO2听max by an average of 4.5 percent. Yet their 15-kilometer time-trial performance didn鈥檛 improve. 鈥淭here are so many variables when you cross into sports and performance, and that鈥檚 the hard part to measure,鈥� Haas says. What鈥檚 more, because most clinical studies looking at BFR training last a relatively short period of time, there鈥檚 a lot we don鈥檛 know about the long-term effects. Could there be a strong response at the onset of training and a plateau later on? And with so much fatigue accumulation, is there risk of overtraining? Then there鈥檚 the fact that little agreement exists on how to optimally implement BFR training.

The scientific literature is limited, and it鈥檚 only through decades of experience鈥攖rial and error with various techniques across numerous sports involving all kinds of athletes鈥攖hat the bad ideas will get weeded out. For now 鈥渋t鈥檚 an excellent tool in the toolbox,鈥� Lackie says. But it鈥檚 only one tool: he and Haas are quick to emphasize that they see BFR as a supplement to, not a replacement for, other training methods.

It鈥檚 not a shortcut to performance, either. You still need to put in the work. But BFR lets you safely add volume to your workouts and recover faster, allowing you to fit in more training during a given week. 鈥淎t the end of the day, the more training you do, as long as you recover from it, the better your performance is going to be,鈥� Stray-Gundersen says.

That first time Shiffrin tried BFR, when her arms felt like lead? She awoke from an afternoon nap fresh enough to push hard again in her evening workout. 鈥淣ot only was it making each session more effective, but I was recovering really well, maybe even better than before,鈥� she says.

Safety First

Important precautions for adopting blood-flow-resistance training

The kind of cuff you use during unsupervised BFR training is key, says physiologist Jim Stray-Gundersen. He recommends one that鈥檚 inflatable (so you can control the pressure) and elastic (to accommodate changes in muscle size during exercise). Just make sure some quantity of blood is flowing into the limb while wearing it. BFR is safe for anyone following accepted protocols, unless you have sickle cell disease or lymphedema, are pregnant, have a fresh wound or a fever, or are in pain due to a healing injury. The following resources will help get you started.

B Strong training systems: come with inflatable arm and leg bands, a hand pump, and an app with video instructions and tutorials. From $289

Kaatsu Specialist Certification 颅笔谤辞驳谤补尘: An online offering at that teaches coaches, therapists, and athletes how to properly administer BFR. $250

鈥淏asics of Blood-Flow Restriction 罢谤补颈苍颈苍驳鈥�: Camp 4鈥檚 is designed expressly for rock climbers, from strength and conditioning coach Tyler Nelson. $60

鈥淏lood Flow Restriction Exercise: Considerations of Methodology, Application, and Safety鈥�: , published in the journal Frontiers in Physiology, recommends a set of guidelines for BFR 颅resistance and offers aerobic and preventive training, with notes on how to go about it safely. frontiersin.org

The post Is Blood-Flow Restriction the Future of Performance? appeared first on 国产吃瓜黑料 Online.

Life is crazy enough with work, family, and everyday responsibilities. Tacking on the commute to and from a crowded gym can sap the motivation from even the most dedicated athlete. Setting up your own space removes a huge barrier to training. The more likely you are to work out, the more you鈥檒l move the needle on your health and performance. After thorough tests, we chose the equipment here for its simplicity, versatility, and functionality so you can squeeze in a gym-quality sweat鈥攊f not better鈥攚ithout leaving the house.

American Floor Mats Fit-Lock Rubber Tiles ($10 per tile)

Take your home gym to the next level with these interlocking tiles made from recycled rubber. They dampen noise, provide plenty of grip, and protect your floors from dropped weights. The 鈪�-inch-thick squares are durable, clean up easily, and don鈥檛 move or seperate, even with bounding or plyometric exercises. They fit together like puzzle pieces so you can customize to your available space, and the seams are nearly invisible.

Synapse Pro Package Pulley System ($370)

Lunge, fly, single-leg squat, row鈥his portable 4:1 cable pulley system replaces the whole weight room. Pulling one handle produces four times the force on the other side, so you can customize resistance to your exact strength level without needing heaps of iron. The Pro Package comes with anchors that can be used to rig the Synapse in a door frame or around a tree or post.

GoRuck Training Weight Vest ($150)

This weight vest is burly鈥攖hink 500-denier Cordura and 1050-denier ballistic nylon鈥攜et padded shoulder straps and a snug Velcro waist closure mean it鈥檚 comfortable enough to wear fully loaded on bare skin. Internal front and back slots hold iron ruck plates (from $65), so you can adjust the weight from 10 up to 60 pounds.

ViPR Pro Weight Tube ($184 and up)

The ViPR Pro might be basic in design鈥攊t鈥檚 essentially a heavy tube with integrated handles鈥攂ut the magic lies in its simplicity, which permits an endless variety of full-body, functional, loaded movements. Lift it, shift it, swing it, and move with the tube to improve strength, mobility, power, coordination, conditioning, and injury resilience. (ViPR has a free with video demonstrations of the many unique exercises.) The tubes come in three sizes and eight different weights 8.8 pounds to 70.5 pounds.

KOM Cycling Indoor Media Display Cycling Desk ($90)

For better or worse, technology has become an essential at-home training tool. Whether you鈥檙e watching a yoga video or Zooming with your coach, this media stand allows you to see your screen while you exercise. A non-slip, rubberized tray sits atop a sturdy tripod base and holds a laptop or tablet, and a water bottle, anywhere from waist to eye level.

B Strong BFR Training System ($430)

Blood-flow restriction involves pumping up arm or leg bands to limit circulation during exercise, triggering a range of training adaptations. B Strong鈥檚 system uses pneumatic, elastic bands to eliminate the risk of full arterial occlusion, so anyone can safely reap the benefits (with a instruction from the company鈥檚 site).

Evolv Basic Training Hangboard ($139)

The Basic Board has only three edges, with 10-, 15-, and 20-millimeter depths, and a jug rail on top鈥攂ut that鈥檚 all you really need for any type of hang-board workout. The plastic is textured and grippy, and the full length rails instead of pockets accommodate different shoulder widths. And at 23 by 6.25 inches, it鈥檚 easy to mount in tight spaces.

SKLZ Speed Rope Pro Jump Rope ($25)

Warm up or add intensity to your conditioning workout. The Speed Rope Pro鈥檚 ergonomic rubber handles and super smooth ball bearings will allow you to crank out double-unders with ease. It comes with a low-kink, 120-inch nylon-coated steel cable that you can cut to length.

The post The Best Home Gym Gear of 2022 appeared first on 国产吃瓜黑料 Online.

Core musculature is much more than just your abs; it encompasses the entire torso, both your front and back, and includes deep muscles like the听transverse abdominis, which wraps around the lower torso like a girdle. These muscles can be hard to train. With that in mind, follow along to better understand how to work out these听lesser-known but extremely important muscle groups.

The post Improve Your Core with This Sport-Focused Workout appeared first on 国产吃瓜黑料 Online.

The best outdoor athletes aren鈥檛 merely strong, they can harness and coordinate their strength through complex movements. To reach this level, you need to train your whole body with functional exercises, and the pistol squat is a great means to that end. Master this one, and you鈥檒l gain new mobility and explosiveness鈥攂enefits that will help you improve upon all of your athletic pursuits. For more on the pistol squat, check out this recent 国产吃瓜黑料 article.

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When climber听Beth Rodden was a child, she asked her mom why she听chose to walk, instead of run, with her friends. One of her mother鈥檚 friends laughed听and said, 鈥淲hen you have kids, you鈥檒l understand. It鈥檚 just not appropriate anymore.鈥� Rodden recounted the memory on last August, next to a photo of herself in wet running shorts. Her six-year-old son, Theo, had asked what happened. 鈥淢om鈥檚 pelvic floor never fully recovered after having you, so I pee when I run,鈥� she told him.

The challenges of returning to sports after childbirth go far beyond finding the time and energy as a new mom. When Rodden had Theo, she figured she鈥檇 bounce back quickly. After all, her body had already carried her through an illustrious athletic career that included the first free ascent of on Yosemite鈥檚 El Cap with Tommy Caldwell and the first ascent of (5.14c), one of the hardest crack climbs in the world, a feat which wasn鈥檛 repeated听for ten听years. But her return to sports called for more patience than she expected.

鈥淏eing a professional athlete, I just wanted to go back to normal after giving birth, but my body changed a lot,鈥� she says. 鈥淭hat was a huge shift for me to understand and accept.鈥�

She experienced cystocele, also known as , where the bladder drops from its normal position in the pelvis and pushes on the vagina, as defined by the听Mayo Clinic. Then听she dealt with mastitis infections and difficulty nursing. When she returned to climbing around nine months postpartum, Rodden听discovered she had diastasis recti, or split听abs. These听conditions are surprisingly common听postpartum.听听that upward听of 60 percent of pregnancies lead to听some degree of diastasis recti. Pelvic-organ prolapse affects nearly 听of pregnant people, and the prevalence of听听occurs听in听33 percent of women.

The Pregnant Body

鈥淚 wish every single person who goes through a pregnancy, whether they deliver or not, could automatically see a pelvic-floor specialist and have听physical therapy,鈥� says , a doctor of physical therapy and the founder of Boulder Physiolab in Boulder, Colorado. 鈥淚n an ideal world, you鈥檇 have a whole team鈥攁n OBGYN, a听physical therapist, a psychologist, a nutritionist, childcare support鈥攖o help manage these major physiological and life changes.鈥�

The body undergoes three broad categories of change during pregnancy and childbirth:听hormonal, physical, and postural, Haas explains.

From an athlete鈥檚 perspective, an important hormone of听note is relaxin,听which is produced by the ovaries and the placenta. It leads to ligament laxity, particularly in the pelvic area, to accommodate childbirth. That laxity can cause听听where the pelvis and spine meet. But听like most hormones, relaxin circulates in the blood and can affect all ligaments, not just those associated with pregnancy. This can result in听other injuries, says Haas, like plantar fasciitis, which is exacerbated by carrying extra weight. And because relaxin continues to have a strong presence throughout breastfeeding, loose ligaments can persist long after childbirth.

Besides the obvious baby bump and weight gain, the musculoskeletal system undergoes many unseen changes during pregnancy. The pelvic structure loosens so the hips can widen, which can also lead to a听bit of external rotation of the hips, says Haas. Joints become unstable. The ribs expand to make more room for the growing baby. Myofascial tissue, such as the pelvic floor and the abdominal wall, begins to expand听from the inside out. The linea alba, connective tissue that forms the vertical centerline of the six-pack,听begins to thin and separate. 鈥淭hings stretch out,鈥� says Haas, 鈥渁nd they don鈥檛 just bounce back like a rubber band after pregnancy.鈥�听Recovery time will look a little different for everyone.

As the body loosens, shifts, and grows, your posture will adapt to accommodate the physical changes. 鈥淲hen you carry something heavy in front of you, for example, you tend to lean back at the shoulders to counteract that force, which means your head is going to come forward, and then your hips and pelvis are going to go into an anterior pelvic tilt,鈥� says Haas. This strains the muscles through the shoulders and neck, the lower back, and the hips.

These are major changes, and returning to pre-baby athletic performance will take time.听鈥淚f I could give one piece of advice, I鈥檇 say just be patient with yourself and know that it might take you longer to recover, and that鈥檚 fine,鈥� Rodden says.

The Workout

Below, Haas and , a pre- and postnatal and a mother of three, share a progressive postpartum core routine and a suggested for returning to activity.

When you think of core workouts, you might think of crunches or seven-minute abs circuits, which mainly target the superficial abs. But postpartum, you want to avoid any type of forward-flexion-based moves, like crunches, for at least a couple of months, says Ziel. That forward folding and engagement听can stress the pelvic floor and exacerbate diastasis recti. The moves in the next section will help you safely improve strength, stability, and posture before fully returning to any sport. They can also alleviate听lower-back pain, since they encourage your body to return to balance and lessen any听stress in that area.

鈥淎lways start with smaller ranges of motion, and gradually increase that range as you start getting stronger,鈥� says Ziel. 鈥淟isten to your body. If you鈥檙e hurting, peeing your pants, or seeing coning of the belly, those are all signs that your body is saying, 鈥業鈥檓 just not ready yet,鈥欌�� says Ziel. 鈥�Yet is the key word, because you will get there eventually.鈥�

The Moves

Try to fit these in whenever you can throughout the day. 鈥淚鈥檇 rather see you do 10 or 15 minutes on a daily basis than two hourlong sessions a week,鈥� says Ziel.

Pay close attention to posture and mechanics in every movement, rather than high reps and additional load. It鈥檚 always better to do fewer听high-quality reps than more sloppy reps. And be sure to check in with your doctor before increasing your intensity and volume of activity after pregnancy.

Aim for one to three sets per move in each time block, two to three times per week, but don鈥檛 worry if they鈥檙e not all back to back or even on the same day.

Up to听Two Weeks Postpartum:

Deep Breathing

What it does: Pregnancy stretches the abdominal wall, pushes the diaphragm from its normal position, and changes your breathing patterns. 鈥淥ver the first couple of weeks postpartum, it鈥檚 important to relearn how to breathe and get the cardiovascular-diaphragmatic system back on track,鈥� says Haas. Deep breathing also calms the sympathetic nervous system and relieves stress.

How to do it: Slowly breathe in through your nose for a count of three to four seconds, hold your breath听for three to four seconds, then slowly exhale for another three to four seconds. Repeat. You can do this lying down, sitting, or standing, anytime throughout the day.听

Volume: Aim for at least a few minutes each session听and a total of 10 to 15 minutes per day.

Pelvic Tilt to Hip Roll听

What it does: Activates the pelvic floor and other deep core muscles to prepare them for more challenging exercises in the weeks to come. 鈥� are my initial go-tos听to wake up the core,鈥� says Ziel. 鈥淭hese are very gentle. I look at them more as movements than exercises.鈥�

How to do a pelvic tilt:听Lie听on your back, with your knees bent and your feet flat on the floor. Inhale deeply,听letting听your pelvis tilt forward and arching your lower back a little. Then exhale completely as you tilt back your pelvis, flattening听your lower back against the floor. Hold the tension for a second or two. Then inhale once again, allowing your pelvis to tilt forward, and repeat.

How to do a hip roll:听When you鈥檙e comfortable with the pelvic tilt, it鈥檚 time to add another step. From the same starting position, exhale and tilt back your pelvis, then squeeze your glutes and hamstrings to slowly raise your hips, peeling up one vertebra at a time. At the top, inhale and hold your breath a few seconds, then exhale and slowly roll back down one vertebra at a time. At the bottom, inhale and relax the back of your legs to allow your pelvis to tilt forward. Repeat.

Volume: Aim to perform each movement for 30 seconds to one minute.

Standing Cat-Cow Pose

What it does: Increases听mobility in the spine to improve posture,听along with a gentle activation of the core muscles.

How to do it: Do this just like you would on the floor for classic yoga flow, but standing with your hands on a table, or kneeling on the floor听for balance. Inhale as you听slowly lean your head back, letting your tummy protrude forward听and bringing in听your tailbone to curve your spine backwards. Then exhale as you tuck your tailbone under, letting your head relax forward听and arching your spine. Continue alternating back and forth.

Volume: Aim for 30 seconds to a minute.

Two to Four Weeks Postpartum (with Your Doctor鈥檚 Approval):

Hip Bridge听

What it does: Strengthens the core muscles and posterior chain (the lower back, glutes, and hamstrings) through an isometric hold. This move听also gently stretches the hip flexors.

How to do it: Lie on your back,听with your feet flat on the floor and听hip width apart. Engage your core, and squeeze your glutes as you press down through your heels to lift your hips off the floor. Continue rising until your thighs are in line with your torso, then hold the position.

Volume: Aim to hold the position听for 30 seconds.

Bird Dog听

What it does: Strengthens the core, lower back, and glutes while training cross-body stability.听

How to do it: Start in a tabletop position, with your hands below your shoulders, your knees below your hips, and your spine neutral. Slowly lift and extend your opposite arm and leg until they are parallel to the floor (being mindful not to curve your spine or rotate your hips), and pause for a couple of seconds. Then bring your raised arm and leg back in to touch your elbow to your knee beneath your torso, and pause again. Extend them out once again, and repeat. Keep your hips level and your back flat throughout the movement. (Imagine you have a bowl of water on your lower back and don鈥檛 want to spill it.)

Volume: Aim for听10 to 15 reps on each side. Rest for 30 seconds or longer, if needed, between sides.

Single-Leg Lower听

What it does: Strengthens the abdominal muscles safely, without forward flexion or extension, along with the hip flexors.

How to do it: Lie on your back, bring your legs up into a tabletop position, then straighten them vertically toward the ceiling,听above your hips. Engage your core to press your lower back against the floor. Then inhale as you slowly lower one leg toward the floor and exhale as you lift it back to vertical. Repeat on the other side, and continue alternating legs each rep. Start with a small range of motion, and gradually increase that range until you can lower your legs to just above the floor without arching your back. If your back begins to arch at any point, decrease the range of motion听or do the exercise with your knees bent to 90 degrees.

Volume: Aim for听10 to 15 reps on each side.

Four to Six Weeks Postpartum:

Modified (Wall) Plank Slide听

What it does: Primarily strengthens the听transverse abdominis, the deepest ab muscles, through an isometric hold.听

How to do it: Place your hands shoulder width apart on a wall or countertop. Engage your core, then walk back your feet as far as you鈥檙e comfortable (the farther they are, the more difficult the move). Hold your body in a rigid, straight line from your head to your heels. Then slowly press up with your toes and lower yourself,听as you would for听a听calf or heel raise, which helps with core activation, says Ziel. Continue rocking forward and backward in the plank position for the duration. Focus on your breath.

听Volume: Aim to hold for 30 seconds to a minute.

Kneeling Side Reach听

What it does: Strengthens the transverse abdominis,听the obliques, and the听glutei听medii听(stabilizer muscles at the back of the hip) through a modified side plank, with very gentle flexion and extension of the spine.听

How to do it: Start in a modified听side plank, with your hand planted on the floor below your shoulder, your arm straight, and your bottom knee bent to 90 degrees and听below your hip. Engage your听core, press your shoulder away from your ear, and lengthen your spine. Then raise your free leg out to the side and your free arm toward the ceiling, like a starfish. This is the starting position. If it feels challenging enough, stay here and hold for 30 seconds or longer.

If you feel comfortable, add the reach component to the exercise: inhale, gently reach backward with your free leg and arm, and curve your spine. Then exhale and gently round your spine forward as you bring in your elbow and your knee to tap each other. Inhale to reverse the movement, and repeat.

Volume: Either hold for 30 seconds to a minute or complete five to ten reps听on each side

Double-Leg Lower

What it does: A harder progression听from the single-leg lower, this move continues to safely strengthen the abdominal muscles and hip flexors without flexion or extension.

How to do it: Perform the leg lowers as described above听but with both legs at the same time. Once again, start with a smaller range of motion and gradually progress until you can lower your legs to just above the floor without arching your lower back. Keep your core engaged, and really focus on pressing your back into the floor throughout the movement.

Volume: Aim for听10 to 15 reps.

Six to Eight Weeks Postpartum:

Forearm Plank听

What it does: Builds strength and stability in the deep core muscles (transverse abdominis) through an isometric hold.

How to do it: From a kneeling position, place your forearms on the floor and shoulder width apart, with your elbows directly below your shoulders. Extend your legs behind you, with your feet together and your toes tucked under, so that your body forms a straight line from your heels to your head. Keep your core engaged and your back flat鈥攏o sagging, arching, or rotating the hips鈥攁nd head up so your neck is in line with your spine.听Hold this position until you begin to shake or break form.

Volume: Aim to hold this plank for 30 seconds to one minute or until your form begins to break. If you lose form in less than a minute, begin with multiple shorter holds (such as six reps of 15-second holds, with 15 to 30 seconds of rest between each), and work your way up to a minute.

Side Plank

What it does: Strengthens the core, with an emphasis on听the obliques, through an isometric hold.听

How to do it: Starting on your side, plant one hand on the ground directly below your shoulders, keeping your arm straight. Extend your legs, and stagger your feet heel to toe. Then lift your hips until your body forms a straight line from your feet to your head. Raise your free hand toward the ceiling, and hold this position. Repeat on the other side. Keep your hips vertical and level (don鈥檛 let them lift or sag).

If the full side plank is too challenging at this point, try it with your lower knee on the floor instead of your foot. You can also do this with a bent elbow and your forearm on the floor.

Volume:听Aim to hold for 30 seconds on each side.

Single-Leg Straight-Leg Deadlift (Runner鈥檚 Deadlift)

What it does: Activates the entire core for balance and stability without flexion or extension, while strengthening the hamstrings and the glutes through a functional movement pattern.

How to do it: Stand on one leg, with a slight bend in your knee. Engage your core, hinge forward at your hips, and lower your torso toward the floor as you lift your free leg behind you. Continue until your upper body and raised leg鈥攚hich should be on one plane鈥攁re parallel to the floor (or as far as you can lower yourself without losing form or knee control). Then reverse the movement for one repetition. Move slowly and in control. Keep your hips level (aim the toes of your raised foot at the floor) and your back flat throughout the movement.

Start with your body weight only and a smaller range of motion. Once you can perform this听exercise with proper form, gradually increase the range of motion and make it harder by holding a weight in your hand on the side of the grounded leg.听

Volume: Aim for听10 to 15 reps on each leg.

The post A Guide to Regaining Core Strength Postpartum appeared first on 国产吃瓜黑料 Online.

鈥淵ou can鈥檛 fire a cannon from a canoe,鈥� said the late Canadian strength coach and author Charles Poliquin. In other words, it doesn鈥檛 matter how strong you are if you don鈥檛 have a solid base to produce and transfer power. Stability must precede force production, he explained, and that stability comes from the core.

Core musculature is much more than the abs, it鈥檚 everything around the torso, front and back, superficial and deep. That includes the transverse abdominis, one of the deepest abdominal muscles, which wraps around the lower torso like a girdle.听The TA stabilizes the hips and the spine, and creates a sturdy foundation to transfer force between the lower and the upper body. Strengthening it will make you more resilient to injury and can alleviate听. But it can be hard to train.

鈥淭he transverse abdominis is not an easy muscle for most people to fire because it鈥檚 so deep and it doesn鈥檛 move anything,鈥� says听, climber,听coach, and author of听Training for the Uphill Athlete. With exercises like crunches, it鈥檚 easy to see the six-pack at work and feel the burn, which might be part of the appeal. But the transverse abdominis is an anti-movement muscle鈥攚hen you flex it, it keeps the core rigid so it doesn鈥檛 bend or twist. Which is why听the humble plank, an isometric hold, is the single most effective training exercise for it.

This versatile, do-anywhere, bodyweight move听is endlessly modifiable. The below list of variations, organized from听easiest to most difficult,听is far from exhaustive, but these will offer听you plenty of options to challenge yourself with over the years.

The Plank Variations

Choose a few plank variations with different target muscles to mix into your strength or core routines. Aim for two to three sets of 30-second to one-minute holds (per side, when applicable). Once you can hold a plank variation for more than a minute with good form, either progress to a more difficult variation or add resistance with a weight vest. Try them on a flat palm (easier) or a fist (harder because it demands more wrist stability).

Focus on form and a straight spinal position. Stop as soon as your form breaks (your hips sag, tilt, or raise, for example) since you鈥檒l begin compensating with other muscle groups,听increasing the risk of injury. Body position is often hard to sense, so plank in front of a mirror or with a friend who can watch to make sure you鈥檙e in line.

Modified Forearm Plank (Knee Plank)

What it does: Engages the same muscle groups as a full forearm plank (below), but with a shorter lever length, which decreases the difficulty. This is a great starting place if you鈥檙e coming back from an injury or extended time away from physical activity.

How to do it: Start on all fours. Place your forearms parallel to each other on the floor, with your elbows directly below your shoulders. Gently walk back your knees until your torso and upper legs form a straight line from your knees to your shoulders. Engage your core and your glutes to hold this position. Keep your neck in line with your spine, and your hips level and square鈥攏o arching, sagging, or tilting.

Forearm Plank

What it does: Builds strength and stability in core muscles, including the back and deep layers like the transverse abdominis, through an isometric hold.

How to do it: Kneel and place your forearms shoulder-width apart on the floor, with your elbows below your shoulders. Extend both legs directly behind you with your feet together and your toes tucked under so that your body forms a straight line from your heels to your head. Keep your core engaged, your back flat (no听sagging, arching, or tilting the hips), and your head up so that your neck is in line with your spine. Hold this position.

Front Plank

What it does: This variation is similar to the forearm plank, but requires more shoulder, arm, and wrist stability, especially if you do it on your fists instead of your palms. It鈥檚 also a great launching point for more challenging variations.

How to do it: Place your hands听directly below your shoulders听on the floor,听with your arms straight. Extend both legs directly behind you with your feet together and your toes tucked under so that your body forms a straight line from your heels to your head. Keep your core engaged, back flat, hips level, and neck in line with your spine. Hold this position.

Side Plank (Low)

What it does: Strengthens the core with an emphasis on听the obliques.

How to do it: Start on your side with your bottom forearm on the floor and elbow bent to 90 degrees, directly below your shoulder. Straighten your legs and either stack or stagger your feet heel to toe (staggering will make it easier to balance). Then lift your hips until your body forms a straight line from your heels to your head. Raise your free arm vertically toward the ceiling. Hold this position, then repeat on the other side.

Side Plank (High)

What it does: Strengthens the core with an emphasis on听the obliques. This builds more shoulder, arm, and wrist strength than the low version.

How to do it: Start on your side with your arm straight and your hand directly below your shoulder. Straighten your legs and either stack or stagger your feet heel to toe. Then lift your hips until your body forms a straight line from your heels to your head. Raise your free arm vertically toward the ceiling. Hold this position, then repeat on the other side.

To make it harder and also increase shoulder activation, hold a dumbbell in your upper hand. Slowly bring the weight down to touch the floor next to your supporting hand, raise it again, and repeat.

Glute Side Plank

What it does: Primarily targets the obliques and the听gluteus medius (a stabilizer muscle at the back of the hip).

How to do it: Start in a low side plank position on your forearm (described above), but with your bottom knee bent to 90 degrees (this generates better glute activation on both sides). Engage your core and lift your hips so that your torso forms a straight line. Keep your hips level and square. Then raise your upper leg as high as you can. Keep the upper leg straight and imagine driving your bottom knee into the floor. Hold this position, then repeat on the other side.

Copenhagen Plank

What it does: Targets the same muscle groups as a side plank (above) while firing up the hip adductors (inner thigh).

How to do it: Lie on your side with your upper foot elevated on a bench, chair, or coffee table. Your lower foot should float freely below without touching or weighting anything. If the bench is short, place your forearm on the floor, with your elbow directly below your shoulder. If the bench is tall, place your hand on the floor below your shoulder and keep your supporting arm straight. The idea here is to choose the arm position that will keep your body as close to horizontal as possible. Then lift your hips to enter a side plank. Your body should form a straight line from your feet through your hips and up to your shoulders. Hold this position, then repeat on the other side.

This one is easy to overdo, which can stress the hip adductors. If it feels too difficult, you can make it easier by positioning the bench farther up your leg, closer to your torso, which reduces the leverage. Modify as necessary.

Clockwork Plank

What it does: By removing one point of ground contact, this variation challenges core stability and increases the difficulty of听a standard front plant. It鈥檚 also an easier progression to longer-duration three-point planks.

How to do it: Start in a front plank (described above), with your arms straight and your hands directly below your shoulders. Place your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise one arm straight in front of you, without rotating your shoulders or hips, and hold for five to ten seconds. Return to all fours, then lift the other arm for five to ten seconds, followed by a leg, then the other leg, and so on. Continue alternating between all four limbs, holding each in the air for five to ten seconds, for the duration of the plank variation.

Three-Point Plank (Leg Raise)

What it does: Increases the difficulty of the clockwork plank, which alternates between limbs.

How to do it: Start in a front plank with your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise one leg as high as you can without rotating your shoulders or hips. Hold this position for the duration of the plank, then repeat with the other leg raised.

Side-Kick Plank

What it does: When you swing your raised leg out to the side, it acts as a lever that wants to rotate your hips, so your core must work harder for asymmetrical anti-rotational stability.

How to do it: Perform a three-point plank with a raised leg, as described above, but swing one leg out to the side as far as you can (keep it straight and parallel to the floor), for the duration of the plank. Repeat on the other side.

Three-Point Plank (Arm Raise)

What it does: Increases the difficulty of听the clockwork plank variation, which alternates between limbs. Most will find the three-point plank with an arm raised more difficult than a leg raised, since it places more stress on the supporting arm.

How to do it: Start in a front plank with your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise one arm straight in front of you, without rotating your shoulders or hips. Hold this position, then repeat with the other arm raised.

Two-Point Plank

What it does: Strengthens the entire core, and trains anti-rotational stability and cross-body coordination.

How to do it: Start in a front plank with your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise your opposite arm and leg simultaneously, as high as you can without rotating your shoulders or hips. Keep your core and glutes engaged to avoid hip sag. Hold this position, then repeat with the other arm and leg raised.

Make it harder by bending your supporting arm into a half push-up.

Knee-to-Elbow Plank

What it does: Introduces a little core flexion and extension into a two-point plank, while training cross-body coordination and control.

How to do it: Start in a two-point plank, as described above. Once you鈥檙e stable with good form, slowly draw in your raised leg and raised arm to gently tap your knee with your elbow beneath your chest. Reverse the movement back to a two-point plank position. Repeat continuously for the duration of the plank variation, then do it again with the opposite arm and leg raised. Focus on form and slow, controlled movement.

Swimmer Plank

What it does: Increases the stability demand and difficulty of a two-point plank, while training focus and coordination.

How to do it: Start in a two-point plank, as described above. Once you鈥檙e stable with good form, slowly draw your raised knee up to the elbow of your supporting arm while you simultaneously bring your raised arm down along your side (keep it straight). Slowly reverse the movement back to a two-point plank position. Repeat continuously for the duration of the plank variation, then do it again with the opposite arm and leg raised. Focus on form and slow and controlled movement.

Iron-Cross Plank

What it does: Trains long lines of lateral tension through the arms as well as compressive chest strength.

How to do it: Start in a front plank then slowly walk out your hands to the sides into an iron cross-like position until your body hovers just above the floor, or as far as you can with good form. Hold this position. Maintain a rigid body position from your head to your heels.

Mega Plank

What it does: Trains full-body strength and stability through long lines of tension, from the toes to the fingertips, in an extended body position鈥攐ne of the most important core exercises for rock climbers.

How to do it: Start in a front plank, then slowly walk out your hands in front of you until your body hovers just above the floor, or as far as you can go with good form. Maintain a rigid body position from your head to your heels for this plank variation.

Follow Along

For an in-depth look at some of these movements, and to learn how to incorporate them into a circuit of your own, check out the video below.

The post 16 Plank Variations to Strengthen Your Core appeared first on 国产吃瓜黑料 Online.

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Goldwin鈥檚 Lycra compression sleeves help increase circulation and reduce muscle soreness for faster recovery, and they won鈥檛 slip down your calves when you鈥檙e walking or running.

Yoga Design Lab Cork Mat ($65 and up)

Made from natural rubber and cork, this yoga mat is grippy even when sweaty. The symmetrical mandala design creates visual markers to help with body alignment.

Momentous Collagen Peptides Drink Mix ($55)

Momentous sources its collagen from grass-fed cows and adds vitamin C for better absorption. The mix dissolves easily and adds no noticeable flavor.

Orgain Sport Protein Powder ($45)

Recover from hard workouts with 30 grams of protein blended from peas, brown rice, and chia seeds. Bonus: Orgain鈥檚 powder mixes beautifully for a smooth texture and taste.

Roll Recovery R4 Deep Tissue Body Roller ($50)

The R4 has a center groove to relieve tension in the IT band, Achilles, neck, and muscles near the spine, while the scooped sides target larger groups, like the quads and glutes.

Ned Sleep Blend CBD Oil ($96)

Say goodbye to counting sheep. This powerful full-spectrum hemp oil is made with about 29 milligrams CBD per serving, plus other sleep inducing botanicals like valerian, skullcap, and chamomile. Take one dropper before bed and you鈥檒l be out like a light.

Avocado Molded Latex Pillow ($99)

Unlike foam and feather pillows, this eco-friendly model boasts a natural-latex core that won鈥檛 go flat over time. It鈥檚 firm and supportive, plus it has internal channels that promote airflow.

Rhino Skin Solutions Repair Cream ($11)

This lotion is made with natural oils, willow bark, and menthol and is both soothing and moisturizing to help raw skin heal faster. It鈥檚 intended for rock climbers, but you can also use it to alleviate chafing or dry skin.

Addaday BioZoom Edge with Bluetooth Percussion Massager ($150)

No need to empty your wallet for a solid massage gun. This one uses Bluetooth to connect with the free user-friendly app, which has recovery and warm-up routines designed by experts. It even offers plans you can personalize with your own metrics.

The post The Best Recovery Tools of 2021 appeared first on 国产吃瓜黑料 Online.

Perfect Snacks Peanut Butter Cups ($24 for 8)

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Skratch Labs Sport Superfuel Drink Mix ($40 for 8)

For high-intensity endurance days, this powdered drink adds 400 calories to 16 to 20 ounces of water, so you can refuel without slowing down. It鈥檚 made with complex carbohydrates for a steady release of energy without GI distress plus electrolytes for effective hydration.

A Dozen Cousins Classic Refried Pinto Beans ($30 for 8)

Beans, beans, the magical fuel. Simply reheat these mashed frijoles via microwave or stovetop, then add to a burrito or eat as dip for a healthy hit of fiber and plant protein (five grams per serving). They鈥檙e simmered with onions, garlic, mild green chilis, and other spices for a rich homemade taste, no matter how you serve them.

Taos Bakes Bites ($7)

For those moments when you don鈥檛 need a full meal, Taos Bakes now offers bite-size chunks of its satisfying bars in a resealable bag. These scrumptious snacks, made in northern New Mexico with mostly organic ingredients, are the perfect pick-me-up whether you鈥檙e on the trail or stuck at your desk. You鈥檒l dig the sweet and nutty taste of the Toasted Coconut + Vanilla Bean.

Chef鈥檚 Cut Zero Sugar Jerky ($24 for 4)

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RX A.M. Maple Oats ($40 for 30)

These not-so-average instant oat packets contain almonds, dates, egg whites, and maple sugar for a surprisingly filling breakfast that鈥檚 high in protein (ten grams). The single-serving sachets are convenient for camping or a quick and easy morning meal.

Moonvalley Oats and Dates Organic Energy Bar ($3)

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Spring Energy Gel ($35 for 10)

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The post The Best Fuel of 2021 appeared first on 国产吃瓜黑料 Online.

Muscular power鈥攖he product of force and velocity鈥攊s one of the most important fitness qualities, but it鈥檚听often misunderstood and neglected, explains , a human-performance specialist for Red Bull (and ski racer听Lindsey Vonn鈥檚 personal trainer up until her retirement).听Developing muscular power听is more nuanced than regular听strength training, but that doesn鈥檛 mean you should leave it out of your routine.听If you鈥檙e not already training upper-body power, don鈥檛 sell yourself short. Round out your routine with these moves, recommended by Bunt.听

How to Train Power

There鈥檚 a spectrum between force and velocity: on one end, there鈥檚 pure force, like isometric exercises where speed is negligible, such as听a front plank听or one-rep max lifts; on the other end, there鈥檚 pure speed, movements听like听sprinting or jumping. 鈥淲hen we train power, the goal is to generate as much force as possible in the least amount of time,鈥� Bunt听says.

The crux is to fine-tune the balance between these two components to optimize power. To make it even more complicated, different exercise methods and听, calculated as a percentage of an individual鈥檚 one-repetition maximum (1RM), target different areas along the force-velocity curve. (For a more thorough explanation of this concept, check out this earlier story.)

For everyday athletes, however, there鈥檚 no need to get bogged down with the details, Bunt says. 鈥淭he absolute most important part of this training is the intent to move with maximal effort and as quickly as possible,鈥� he says. Think of power training more like cooking,听rather than an exact science. Aim for the right measurements, but rest assured, if you鈥檙e a little off on this or that, as long as you have all the ingredients and put in the effort, you鈥檙e going to see results.听

The Workout听

Bunt splits power training into two main categories: force-bias exercises (more resistance, slower) and velocity-bias exercises (less resistance, faster). The best way to program power work is to split these into separate training sessions that are听two to four days apart from one another, he says, but it鈥檚 also reasonable to combine both categories in a single session, with reduced volume (eliminate one set from each exercise, and choose only one force-bias exercise per session, which should be done last). Either way, aim to target power two to three days per week.

You鈥檒l want to become听familiar with the concept of your 1RM, or the greatest amount of weight you can lift in a specific move. For example, if the heaviest medicine ball you can use for a single rotational throw is 30 pounds, and Bunt recommends you use between 10 and 60 percent of your 1RM, that means you鈥檒l want to opt for somewhere between 3听and 18 pounds.

Perform these moves at the beginning of your workout session, right after the warmup. 鈥淵ou want to be as fresh as possible,鈥� says Bunt, 鈥渂ecause if you have any fatigue, you鈥檙e not going to be able to produce the highest power you can, and therefore won鈥檛 stimulate the adaptations to push your potential.鈥�

The rep ranges are low so you can keep the quality as high as possible. Rest for as long as you need to fully recover between sets. 鈥淭he second you start performing submaximal reps, you鈥檙e not developing power,鈥� says Bunt. 鈥淭he key is to perform these moves with maximal quality and intention.鈥�

Tools You鈥檒l Need:听

• Box or bench
• Pull-up bar
• Resistance band
• Medicine ball

The Moves

Plyo Push-Up Progression (Velocity-Bias Power)

What it does: Trains velocity-bias power in the chest, triceps, shoulders, and back muscles, while engaging the core for stability.

How to do it: Start with the first exercise in the progression below. Even though this听might feel easy from a strength-building perspective, the purpose is to train velocity-bias power, and for that, you need to move as fast as possible while maintaining good form. If the resistance is too high, you鈥檒l swing toward strength-bias power, which we鈥檒l target later on. Progress to the next level once you can complete all four sets with a consistent pace and good form.

Incline Plyo Push-Up (Easiest): Assume a听standard push-up position, with your hands on an elevated surface, such as a plyo box or a bench (the higher, the easier). Start with your arms straight, your hands below your shoulders, and your body in a rigid plank from heels to head. Then bend your elbows, keeping them tight along your sides听to rapidly lower yourself until your chest is about an inch or two from the bench. Immediately push up听with explosive effort听to fully extend your arms and launch your hands off the bench. Land with soft elbows, and drop directly into the next rep. Maintain a consistent pace and a rigid plank throughout the movement.

Plyo Push-Up (Harder): Perform the exercise as described above, but with your hands and feet at the same level on the floor. Clap at the apex of the push-up for an added challenge.

In-Out Plyo Push-Up (Most Difficult): Begin in a standard push-up position on the floor, with your hands shoulder width apart and your feet together, or no more than 12 inches apart. Bend your elbows to rapidly lower until your chest is about an inch or two from the floor, then explosively push up to launch your hands and your feet off the floor. In the air, move your hands and听feet out to the sides (around 6听to 12 inches), landing with soft elbows in this winder stance. Immediately drop into the next rep, push back up, and in the air return to the narrower position. Continue alternating between the standard and wide positions each rep. Maintain a consistent pace and a rigid plank throughout the movement.

Load: Bodyweight.

Volume: Two to four sets of five to six reps. Rest for a minute or two between sets.

What it does: Develops rotational velocity-bias power in the core, with emphasis on the听oblique muscles.

How to do it: Hold a medicine ball with both hands, and stand perpendicular to a wall, between three and six feet away (the closer you are, the easier). Enter an athletic stance, extend your arms in front of you at chest height, then rapidly rotate your torso to throw the ball into the wall. Catch it on the rebound, reverse the movement, and repeat. Complete all reps on one side, then switch to the other.

Load: 10 to 60 percent of your 1RM.

Volume: Two to four sets of five to six reps on听each side. Rest for a minute or two between sets.

What it does: Trains forward-flexion velocity-bias power in the core, with emphasis on the abs.

How to do it: Lie on your back on the floor in a standard sit-up position, with your knees bent and your feet flat on the floor. Have a partner stand a short distance from your feet to catch the ball. If you don鈥檛 have a partner, you can bounce the ball off a wall, but be prepared for a quick rebound. Hold the medicine ball in both hands, and extend your arms overhead so that the ball rests on the floor above your head. Then sit up quickly and throw the ball to your partner, keeping听your arms overhead. Your partner should immediately return the ball. Catch it, reverse the movement, and repeat. Once you get the hang of it, have your partner toss the ball off-center to either side to train lateral core stability.听

Load: 10 to 60 percent of your 1RM.

Volume: Two to four sets of five to six reps. Rest for a minute or two between sets.

Assisted Pull-Up (Velocity-Bias Power)

What it does: Trains velocity-bias power in the upper body, primarily targeting the lats and the biceps, as well as the forearms, shoulders, upper back, and core.

How to do it: 听a resistance band to the center of a pull-up bar, and place a knee or foot in the bottom loop to take some of the load off your arms. Grip the pull-up bar with your hands shoulder width apart, palms facing away. Hang with straight arms and engaged shoulders. Then, as fast as you can,听pull up until your chin is over your hands. Pause for a second, then slowly lower back to straight arms. Repeat. Keep your core and shoulders engaged and your body still throughout the movement (i.e., no swinging or kipping to cheat).

Load: 10 to 60 percent of your 1RM. When calculating your 1RM for pull-ups, remember to include your bodyweight as well as any additional load. (So if a 150-pound woman鈥檚听1RM for a pull-up is her bodyweight plus a 50-pound plate, the ideal weight range for this exercise would be between 20 and 120 pounds, meaning she should still opt to use a resistance band to alleviate the load.)听Choose the appropriate type听of resistance band for assistance, and even double up听if necessary. Progress the exercise by switching to lighter bands.

Volume: Two to four sets of five to eight reps. Rest for a minute or two between sets.

Pull-Up or Weighted Pull-Up (Force-Bias Power)

What it does: Trains force-bias power in the upper body, primarily targeting the lats and the biceps, as well as the forearms, shoulders, upper back, and core.

How to do it: Grip the pull-up bar with your hands shoulder width apart, palms facing away. Hang with straight arms and engaged shoulders. Then, as fast as you can,听pull up until your chin is over your hands. Pause for a second, then slowly lower back to straight arms. Repeat. Keep your core and shoulders engaged听and your body still throughout the movement (no swinging or kipping to cheat).

Load: 50 to 70 percent of your 1RM. Wear a weighted vest or a loaded backpack, or hang weights off a climbing harness to achieve the appropriate level of resistance. Progress the exercise by increasing the load.

Volume: Two to four sets of two to six reps. Rest for a minute or two between sets.

Box-Drop Plyo Push-Up (Force-Bias Power)

What it does: Trains force-bias power in the chest, triceps, shoulders, back, and core. The elevated hand position increases the eccentric force when you drop into a push-up.

How to do it: Place two Pilates steps, four-to-eight-inch plyo boxes, or stacks of textbooks on the floor slightly wider than your shoulder width. Start in a听standard push-up position, as described above, with your hands on the steps or boxes. Then drop into a push-up on the floor between the boxes, with your elbows tight along your sides. Rapidly lower yourself until your upper arms are parallel to the floor, then immediately and explosively push up,听landing your hands on the boxes, back in the starting position. Repeat.听

Load: Start with bodyweight. If that feels too easy, wear a weighted vest.听

Volume: Two to four sets of five to six reps. Rest for a minute or two between sets.

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