Time to get your Core Muscles ready
says Margaret Belton Certified Personal Trainer since 1982
If you want to avoid major back problems, pulled hamstrings and sore neck/shoulders you might want to start paying attention to your core.
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| Leader Team post hurricane cleanup https://www.thesca.org |
Its is actually very easy (You can always ramp it up if you need to climb Everest) For now lets get ready for 6 weeks in the wild and dirty. What is your core anyway ?
Your core is anything that holds your arms and legs (appendages) to your trunk/body . I bet you thought your back and abs were your core! Back and abs are core 90 percent of the time, but other muscles BeCome Core when you have to work on an uneven surface like a boat in the Ocean, or a sandy Beach. Other muscles BeCome Core when you climb a tree trunk or 45 degree slope. The stretches you do in a circle up will only tickle the core muscles , and they like being massaged (hint, Hint!!!) But it is what you do now, when you are not in the field, that will make you a veritable Antman or Ant woman .
You should see your doctor first to get permission to do SCA level activity. Then at least 3 times a week for 15 minutes in this BeCome Core program will get you ready for most work.
Just a little bit of anatomy so you can train yourself www.exrx.net
( these are your lower legs and feet - you have no head or arms in this drawing! )
The V = the neck muscles
Neck muscles are holding your head onto your back muscles!
Your spine is not really doing the work of
holding your head onto your body !!!
Your head
floats around the tip of your spine and your
Balance is Based on Your Brain knowing
where it is Floating
Now you can do some BeCome Core Exercises
(1) anytime exercise = Balance
- Stand on one foot
- Do not look at the foot that is off the ground
- Bring the non grounding foot in a North East South West pattern above the floor with your toes pointed Up
- Make Figure 8s
- Hover one foot over the other
- Hover one foot Directly Behind the other without bending -
- Try to do this sequence while brushing your teeth or getting dressed
5 to 8 times then go to the other foot.
(2) Plank Challenge
- see youtube for a basic plank
- Make sure to use padding under elbows and or forearms- I like grass
- Planks are patience based
- day one 10 seconds
- day two 12 seconds
- day three 15 seconds
- day four 17 seconds
- day five 19 seconds
- day six 21 seconds
- day seven 23 seconds
- etc goal #1 is 2 minutes to be ready for sca level work
- I am up to a solid 8 minutes now: the abs are flatter and stronger
the worlds record is:https://www.usatoday.com/story/news/nation-now/2015/05/31/marine-holds-plank-breaks-guiness-world-record/28261681/
Lets get as strong as an Egyptian moving a pyramid block with 7000 others
1 ,2,3 everybody exhale and the block moves one foot! (yes the plank goes back that far as an exercise..)
Is breathing important for core ? Yes when lifting - exercise #3
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| The blogger in a post hurricane cleanup session carrying a car axle https://www.thesca.org |
(3) Deadlift with your broom
the Deadlift sounds scary but it has many variations and since you are doing this with a broom
you can get ready for moving debris that can swing and twist in the wind but wont hurt your back and core muscles
In the Deadlift you are using the neck to hamstrings in a coordinated manner
the best video of this is on you tube at
Make sure your doctor knows what you are doing in the field show the doctor the video
Notice that the deadlifter in the video focuses on a point and the head does not move
This seems counter intuitive but by keeping the neck and head steady and Lowering the butt , I have moved tree trunks out of holes by using my peripheral vision focusing ahead and applying force to rock the stump forward out of the hole. This focus and deadlift stance also works with solo rock bar effort.
(The rock bar is positioned up and down, not across as the pole in the video: in a group effort your eyes will have to communicate- Will post a rockbar video soon)
deadlift Start out with the broom stick barefoot in your house or on the lawn
repeat the following up to 3 x the first week
week 1 day 1 3 5 = Monday Wed Fri
week 2 day 2 4 6 = Tues Thurs Sat
week 3 day 3 5 7 = Wed Friday Sunday
week 4 day 4 6 1 = Thurs Sat Monday
week 5 day 5 7 2 = Fri Sun Tues
week 6 day 6 1 3 = Sat Mon Wed
How to Deadlift
- practice the slowmo technique as seen in the video 12 to 15 times ( this is called a set )
- Always Exhaling when object is at highest point ( you can inhale anywhere)
- when done : standing mackenzie side glide stretch for 30 sec per leg repeat 2-3 x
- hamstring stretch with leg on a bench , using a towel under your foot https://youtu.be/0xKkT0HOKaw
- the stretches are on you tube https://youtu.be/pXTqp_CtWjY
In addition using the broom stick or traditional deadlifts
try one legged balancing deadlifts as seen in the video 12 to 15 times for a set https://youtu.be/7uA1PLNIWK8
if you are a non gym going person listen to your body Doing both single and traditional deadlifts means doing 2 sets of 12- 15 about 24- 30 moves total on your workout day which is TWICE the stretching and may involve soaking in a tub...
deadlift schedule **
week 1 day 1 3 5 = Monday Wed Fri
week 2 day 2 4 6 = Tues Thurs Sat
week 3 day 3 5 7 = Wed Friday Sunday
week 4 day 4 6 1 = Thurs Sat Monday
week 5 day 5 7 2 = Fri Sun Tues
week 6 day 6 1 3 = Sat Mon Wed
The Stretches (Never Skip Stretching!!!!!)
- standing mackenzie side glide stretch for 30 sec per leg repeat 2-3
- hamstring stretch with leg on a bench , using a towel under your foot https://youtu.be/0xKkT0HOKaw
- the stretches are on you tube https://youtu.be/pXTqp_CtWjY
This is enough for now. Three exercises that you do, and then stretching . Planks should be daily, Balancing can be daily but every other day is fine. Deadlifts are the most important since its dynamic and analogus to what we do in the field. If you start on a Monday the result is you deadlift 3x, next week 3 x etc because you workout on the premise of Day One rotating for best results in 6 weeks
Best results**rotate the days through so the start of the week is not Monday for 6 wks Week one starts on Monday, but Week two starts on Tuesday - because the field is unpredictable and you do not want to teach your body how to be in a rut.
Finally
Unless you plan on throwing cinder blocks into dumpsters (explosive Core) you will not need more weight- the most you really need is a very long 2 by four , and focus. If anyone is interested in explosive core there are medicine ball workouts on you tube. But medicine balls are not cheap., and neither are doctors visits.
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No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training , the writer of this article , or this website. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training , the writer of this article , or this website. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.
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