This morning, I went for a 30 minute recovery run in the grassy area of dlsu-d oval. No specific training for me today, just an easy pace to help me regain back my leg strength. Cris Sabal and Aileen Tolentino later arrived and I informed them of the problem I had the previous day. Cris checked the muscle (iliotibial band) in my right leg and compared it with my left leg and informed me that it was too hard and tight. I joked that what he felt was a solid rock-hard muscle but he just reiterated his observation that mine was unusually too hard. He suggested a regular massage (self-massage will do) to get rid of the tightness.
Later on, I told him that I’m working on strengthening my core. I do the “usual” core strengthening I know like full crunch, leg raises and the likes. He suggested that the best way to strengthen and stabilize the core should not consist of bending my spine like what I’ve been doing, but focus more on plank exercises. He asked me to do the following for 20 seconds with 10 seconds rest in between:
image source from abs-exercise-advice.com
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| Back Bridge (similar to the one above only this time you do it with your back against the floor. Sorry couldn’t find a picture) |
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Side Plank |
I thought it was a piece of cake until he had me do the same set of exercise only this time, I have to raise my left leg or right leg for 20 seconds for the elbow bridge and back bridge exercise. It was a bit harder this time; I find my legs suddenly felt nangingig. When I did the side plank, this time raising my right leg(with my other leg touching the ground) followed by my left leg, I only lasted for 8 seconds. Cris informed me that I need to work on strengthening that part of my body, raising his suspicion that weak muscles on this part of my body caused the pain in my right knee due to muscle imbalance. I was hurt when he told me that, my ego was crashed but I do believe him. After all, he’s an assistant trainer for Coach Jim Saret’s Speed, Agility & Quickness Camp in Ateneo.
My plan now is to do these exercises Mon-Fri just after a 20 minute warm-up run. Hopefully, before the Milo Elims, you would see me brandishing my six abs! Did I hear somebody say “dream on??!!”
Related posts:
markhernz
on Apr 21st, 2010
@ 12:57 am:
You might want to try Pilates Sam
I also thought it was easy since I regularly exercised my core muscles, but found it extremely challenging!
jovie narcise
on Apr 21st, 2010
@ 7:13 am:
sam, pls try to research on Pilates exercises. the exercises Cris had told you to perform are Pilates exercises that will strengthen your core muscles. at first, these exercises are hard to perform but doing them at least 4X a week will make these exercises easy to perform. wait for 6 weeks of continous training before your core muscles will show some improvements. be patient…
admin
on Apr 21st, 2010
@ 1:33 pm:
Yeah sir I will try this Pilates stuff. It really sounds interesting,..hopefully this will help me stabilize my form, gain strength and avoid injury in the future
admin
on Apr 21st, 2010
@ 1:35 pm:
Yo mark! Yeah Pilates I like!
Luis Arcangel
on Apr 25th, 2010
@ 2:02 am:
Haha Sam on Pilates? Pwede
I do the planks too Sam, great for core. Hold to failue at max intensity para masaya 
Milo Elims waaah!
steph
on May 17th, 2010
@ 5:30 am:
try reading on tabata exercise. i think what he told you to do is something similar to tabata
Titanium Runner
on May 17th, 2010
@ 6:25 pm:
When do you plan to put a new post? Been waiting for a new update!