article: strength training ยท changes
diff --git a/src/strength-training.md b/src/strength-training.md index 002d7ab..077ed81 100644 --- a/src/strength-training.md +++ b/src/strength-training.md @@ -7,13 +7,17 @@ I want strength and agility. I focus on bodyweight exercises with modest amendments to achieve overloading. Keeping a couple reps in reserve is safer, aids form as well as recovery, and builds muscle effectively. +After a session of strength training I spend a few more minutes on dynamic mobility stretches, +and off days are focused on short flexibility improvement. # schedule day | focus ---|--- monday | pulling +tuesday | flexibility wednesday | pushing +thursday | flexibility friday | mixed, small weight increase # movements @@ -38,3 +42,25 @@ push ups | 3 x 8-15 | pike push ups | 3 x 6-12 | lateral raises | 3 x 10-20 | triceps extensions | 2-3 x 10-15 | + +**mobility** + +movement | target reps | comments +---|---|--- +90/90 hip switches | 2 x 6-10/side | hip internal/external rotation +cossack squats | 2 x 5-8/side | hips, adductors, ankles; controlled depth +deep squat hold | 2 x 30-45 sec | hips, ankles, and comfortable deep position +thoracic rotations | 2 x 6-8/side | upper-back and rotational mobility +wall slides | 2 x 8-12 | shoulders and upper-back +wrist rocks | 2 x 8-10 | wrist extension for floorwork and pushing + +**flexibility** + +movement | target reps | comments +---|---|--- +half-kneeling hip-flexor stretch | 2 x 45-60 sec/side | hip flexors and quads +hamstring stretch | 2 x 45-60 sec/side | posterior chain; keep it comfortable +straddle/pancake stretch | 2 x 45-60 sec | adductors and hamstrings +90/90 hip stretch | 2 x 45-60 sec/side | hip rotation +split progression | 2 x 30-60 sec/side | gradually work toward your available range +active straight-leg raises | 2 x 5-10/side | active flexibility for dance