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Monthly Strength Cycle

Strength Cycle February

 

After the New years break and following the longer December January strength cycle it is now time for a new one.

With the functional strength programme is in  full swing since early December, and the strength cycle for the regular classes will cover the following lifts:

Monday:

The Split Jerk

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.

Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.

In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.

Return to a standing position, bringing the feet together.

Tuesday:

The Romanian Deadlift

Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.

Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.

At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Wednesday:
The Tempo Push Up

Pumping out pushups at warp speed may make you feel invincible, but slowing them down has big benefits. The tempo pushup—which involves moving slowly up and down with or without pausing—keeps your muscles under tension longer. This forces them to work harder to complete each rep. You will feel the burn!

Thursday:

 

 

 

 

Friday:

The Overhead Squat

Begin in a standing position, holding a dowel overhead with your arms straight and your feet about shoulder-width apart. Initiate the movement with your hips, squatting back and down until the tops of your thighs are at least parallel to the floor. As you go, think about pulling the dowel apart with your hands. Push through your hips to return to a standing position.