Strength and power training for cross-training
Cross-training is a highly versatile sport that enhances muscular stamina, strength and power. Training sessions can take many forms, depending on your level and physical condition. Here are a few movements and exercises you can perform to develop your muscular stamina.
Atlas Stone Lifting to tone every muscle in your body
L’Atlas Stone Lifting involves lifting stones of varying weight using your arms and whole body. For this exercise, place your hands around the weight (on the floor) so that they circle its central diameter.
You can choose to keep your fingers spread or close together, depending on the grip method you choose. You can also cross them to create a solid base. Squeeze your arms tightly against the weight, then try to lift it onto your lap. When you’ve done this, bring your hands to the middle of the stone and keep your torso against it. Using your legs and hips, bring the stone towards your shoulder.
Once you’ve completed this movement, you can gently lower the weight to the ground by bending your knees. During this phase, make sure you don’t use your back when lifting the stone. Instead, use your legs and hips to avoid injury.
Link up several sets of this exercise, then increase the speed of the workout according to your stamina, endurance and your body’s adaptation to the movement. You’ll notice concentric contraction and localized muscle work in your back, buttocks, arms and hips.
Atlas Stone Lifting improves your overall physical performance and promotes the development and strength of the areas of your body involved in the exercise. Stones of different weights are available for this workout. Choose the one that’s right for you, taking into account your level of fitness. You can increase the difficulty as you go along.
Buy forearm protectors to do this exercise in comfort. This equipment gives you a better grip when lifting Atlas balls. It also protects you from burns and improves your performance.
Tire Flip strengthens the lower body
The Tire Flip is a cross-training exercise in which a very heavy tire is lifted repeatedly. To perform this exercise correctly, squat close to the load and grab it so that you have a good grip. Then press your torso against the support and push forward, trying to pull it along with you. Stand on tiptoe to shift all your weight towards the tire. Extend your hip and lift it off the ground, using your leg muscles. You may notice a concentric contraction in your lower body during this phase.
When you succeed, take a step forward, then kick the tire up with your knee. When it’s straight, you can drop it and start again. Do several sets of this movement during your training sessions to encourage muscle development in your arms. This cross-training exercise energizes the areas of the body involved and increases your strength, endurance and power.
Your gym also has equipment specially designed for these movements.
D-ball carry strengthens your legs and arms
The D-ball carry is an exercise often performed during cross-training sessions. It’s similar to the Atlas Stone, but the aim here is to carry the weight back and forth.
Get into a squat position with the ball between your legs. Place your hands on either side of the weight to lift it. When it’s off the ground, lift it up to your chest. Hold it against you to prevent it from slipping and falling onto your feet. You can then carry the ball a few metres, put it down and start again.
During the repetitions, you can feel the muscle work in your legs and arms. This kind of exercise improves strength and power. Depending on your level of fitness and endurance, you can gradually increase the pace. You can also run while carrying the ball, or increase the speed of your movements during your session to achieve a more dynamic cadence.
It’s also possible to do a series of squats with the weight. Hold the stone above your head with your arms straight. Another method is to place the ball in the crook of your elbows and remain in a squatting position. Make sure you keep your back straight during the exercises.
At the WODANDGO store, you’ll find a wide range of potholders and protectors for safe, comfortable D-ball carry exercises.
D-ball clean to strengthen your core and shoulders
D-ball clean is a variant of D-ball carry, but here you have to carry the weight to your shoulders in a dynamic movement. It promotes better development of your arm muscles. The procedure is the same as for the D-ball carry exercise.
Squat down, pick up the ball and bring it towards your torso. You can then straighten it out, bringing it up to your upper body and placing it on one of your shoulders. To do this successfully, you need to balance the weight in full extension. Make sure you maintain good posture by contracting your trunk and arm muscles to stabilize the load. Keep your back straight and your shoulders back to avoid unnecessary tension. You can then rest the weight on the floor.
To maximize the effectiveness of this exercise, concentrate on controlling the movement during the upward and downward phases. Perform several repetitions, adapting the speed of each set according to how comfortable you feel.
Example of strength and power training
Start with a 10-minute warm-up on your treadmill or by jumping rope. Then do some dynamic stretching to prepare your body for the exertion.
When you’re ready, perform the first exercise: the Atlas stone lift. Do 5 sets of 6 to 8 repetitions. Don’t hesitate to take a recovery break between movements. Continue your workout with 4 sets of 8 Tire Flip. The next exercise is the D-ball carry, performed in 4 sets of 6. Continue with the D-ball clean, raising your arms to bring the weight to your shoulders.
The number of repetitions and sets suggested here may vary according to your level and the effect of the training on your muscular development. So listen to your body and allow yourself breaks for recovery, but keep the sequence of exercises dynamic.
