(PRWEB) January 16, 2013
Running requires more than just a strong cardiovascular system. Strength training and core tightening exercises are also necessary to perform at peak efficiency while still preventing injury. This month’s Runner’s World features fitness innovator Josh Henkin’s Ultimate Sandbag Training program to educate runners on the importance of incorporating dynamic variable resistance into training programs.
"DVRT Ultimate Sandbag Training challenges stability in the core and hips while building strength and power at the same time. Strength and power training is often the missing link for runners,” says Steve Di Tomaso, Owner, Envision Fitness, Maple Ridge, BC. “It will improve running efficiency, making you faster with less effort, and improve resilience to injury. The integration of DVRT into our program has enabled our runners to successfully achieve personal records and avoid injury without changing their run training regimen."
Exercises featured in this month’s issue are designed to build lean muscle mass in the legs, strengthen stabilizing core muscles and increase cardiovascular endurance. Through sets of squats, planks, lunges and high pulls, beginners to advanced to elite runners can begin building a stronger body that will outperform any previously held personal record.
Add these exercises to any running regimen and see new PR times in 2013:
Zercher squats – begin with feet shoulder width apart and Ultimate Sandbag resting across the biceps at chest level. With back and shoulders straight, bend knees and lower to a seated position. Then, extend knees back to standing position. Repeat.
High Pulls – begin with feet shoulder width apart with arms at your sides, hands holding the bag at both ends. Bend knees slightly and extend legs while raising the Ultimate Sandbag to chest level. Repeat.
Plank and Pull – In plank position and Ultimate Sandbag on the floor directly below the abdomen, bend elbows and lower chest to the floor. Extend arms back to high plank position and crawl 3-4 steps forward while keeping the back straight. Reach with left hand and pull the bag back into position under the abdomen. Repeat, alternating left and right arms.
Swing & Pull apart – With knees bent and feet a little more than shoulder width apart, hold Ultimate Sandbag by the end handles. Lower at the waist and bring wrists together while pushing the bag back through the legs. Swing the bag up, raising the chest simultaneously, and pull bag taut while bringing it overhead. Swing back down. Repeat.
For more information about The Ultimate Sandbag and training program, contact Josh Henkin, visit ultimatesandbagtraining.com, or check them out on Facebook.com/UltimateSandbagTraining
About Ultimate Sandbag Training:
Josh Henkin invented the Ultimate Sandbag Training System after physical therapy and traditional corrective exercises couldn’t relieve his lower back pain caused by training and competing as a Division I athlete. The idea came after studying old time strongmen that used odd objects to “fill in the holes” of strength training. To date, more than 300 exercises are possible with the Ultimate Sandbag. The system is currently used by professional athletes, military forces and weekend warriors in 70 countries. Additional information is available at http://www.ultimatesandbagtraining.com.