Cross-training is a very versatile sport that promotes muscular endurance, strength, and power for athletes who practice it. Training sessions can take various forms depending on your level and physical condition. Here are some movements and exercises to perform to develop your muscular endurance.
Atlas Stone Lifting to tone every muscle in your body
Atlas Stone Lifting consists of lifting stones of varying weights using the strength of your arms and your entire body. For this exercise, place your hands around the weight (on the ground) so that they encompass its central diameter.
You can choose to keep your fingers spread or close together depending on the grip method chosen. It is also possible to interlace them to form a solid base. Then squeeze your arms very tightly against the weight, then try to lift it and place it on your knees. Once you've done that, bring your hands to the middle of the stone and keep your torso against it. By exerting effort with your legs and hips, bring the stone towards your shoulder.
After successfully performing this movement, you can gently lower the weight to the ground by bending your knees. During this phase, make sure not to use your back when lifting the stone. Instead, use your legs and hips to avoid injury.
Perform several sets of this exercise, then increase the training speed according to your endurance capacity, stamina, and your body's adaptation to the movement. You may notice concentric contraction and **localized muscle work** in your back, glutes, arms, and hips.
Atlas Stone Lifting improves your overall physical performance and promotes the development of the body areas solicited by the exercise, as well as their strength. For this training, there are stones of different weights. Choose the one that suits you based on your level. You can increase the difficulty over the sessions.
Buy **forearm protectors** to perform this exercise in the greatest comfort. This equipment offers you better grip for lifting Atlas stones. It also protects you against burns and improves your performance.
Tire Flip strengthens the lower body
The Tire Flip is a **cross-training exercise** that involves repeatedly lifting a very heavy tire. To perform this exercise correctly, squat down near the load and grab it to get a good grip. Then press your torso against the tire, then push forward, trying to pull it with you. Get on your tiptoes to shift your entire weight towards the tire. Extend your hip and lift it off the ground, using the strength of your leg muscles. You may notice a concentric contraction in your lower body during this phase.
When you succeed, take a step forward, then knee the tire to push it upwards. When it's upright, you can let it fall and start again. Do several sets of this movement during your training sessions to **promote muscle development in your arms**. This cross-training exercise energizes the body areas solicited and increases your strength, endurance, and power.
You can also find equipment specially designed for performing these movements in your gym.
The D-ball carry strengthens your legs and arms
The D-ball carry is an exercise very often performed during **cross-training sessions**. It resembles the Atlas Stone, but the goal 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 lifts off the ground, you can raise it to your torso. Press it firmly against you to prevent it from slipping and falling on your feet. You can then carry the ball for a few meters, set it down, and start again.
During repetitions, you can feel the muscle work in your legs and arms. Such an exercise helps improve their endurance and power. Depending on your level and endurance, gradually speed up the rhythm. You can also run while carrying the ball or increase the speed of movements during your session to achieve a more dynamic pace.
It is also possible to do **sets of squats with the weight**. Hold the stone above your head with extended arms. In addition, there is a method that consists of placing the ball in the crook of your elbows and remaining in a squat position. Make sure to keep your back straight during the exercises.
On the WODANDGO store, you will find various ranges of grips and wrist wraps to perform D-ball carry exercises comfortably and safely.
The D-ball clean to build your core and shoulders
The **D-ball clean is a variation of the D-ball carry**, but here, you have to lift the weight to your shoulders with a dynamic movement. It promotes better development of your arm muscles. The process is the same as for the D-ball carry exercise.
Squat down, grasp the ball, then bring it to your torso. You can then straighten up to lift it to your upper body and place it on one of your shoulders. To successfully perform this movement, you must place the weight in a balanced position with full extension. Make sure to maintain good posture by contracting your core and arm muscles to stabilize the load. Keep your back straight and shoulders back to avoid any unnecessary tension. You can then lower the weight to the ground.
To maximize the effectiveness of this exercise, focus on **controlling the movement during the upward and downward phases**. Perform several repetitions and adjust the speed of the sets according to your comfort level.
Example of strength and power training
Start with a warm-up of about 10 minutes on your treadmill or by jumping rope. Then do dynamic stretches to prepare your body for the effort.
When you're ready, perform the first exercise: the Atlas stone lift. Complete 5 sets of 6 to 8 repetitions. Don't hesitate to take a recovery break between movements. Continue your training with 4 sets of 8 Tire Flips. The next exercise is the D-ball carry, to be done in 4 sets of 6. Continue with the D-ball clean, raising your arms to lift the weight to your shoulders.
The **number of repetitions and sets** suggested here may vary depending on your level and the effect of the training on your muscle building. Listen to your body and allow yourself breaks for recovery, but maintain a dynamic sequence of exercises.