Lunges: Blast Your Legs to Greater Muscle Mass and Endurance.

So I've noticed that since I've started to run longer distances, that my skinny legs have become even skinnier. Muscle atrophy in my legs is not favorable, as it can create joint instability and result in injuries like iliotibial band syndrome and patella tendinopathies.

In order to combat the rigors of running long distances, I've incorporated lunges into my workout routines. Below is an article written by Atlanta fitness phenom Juan Gomez, C.S.C.S., that has refreshed my desire and ignited my need to train legs with simple, yet highly significant movements that we all too often forget. Since integrating various lunges into my leg routine, pains have diminished and my arch-nemesis hills have become easier. Take a few tips from Juan and witness the rapid changes in your performance.

Lunges: Blast Your Legs to Greater Muscle Mass and Endurance.
by Juan Gomez, C.S.C.S


Squats are the foundation for leg strength, however lunges also play a key role on muscle mass development, core stability, endurance, and strength.

Lunges should be done as a secondary exercise for legs, which means they should come into play after doing squats or leg press when trying to build muscle mass. Although, it’s recommended that lunges are done at the beginning of your lower body workout when trying to increase your muscular endurance.

Here are some different variations of lunges.

1- Front Lunges: The easiest form of lunge to execute. The best type of lunge to do if you are a beginner. It offers a good challenge to the hip and knee extensors during the eccentric aspect of the exercise.

2- Rear Lunges: Similar to the front lunges as far as execution however you place your foot in the back. It recreates the first step during sprinting.

3- Walking Lunges: It helps you improve your balance and core stability while strengthening glutes, quads, and hamstrings.

4- Lateral lunges: Put stress on the inner thigh muscles (adductors) and also on the lateral knee stabilizers. Great exercise for females when aiming to tone, and also for athletes trying to improve their lateral speed.



5- Bulgarian Lunges: Sometimes referred as Bulgarian squat. Great exercise for leg strength, core stability, and muscle development. These aren't recommended for people with knee patholgies.




6- Plyometric Lunges: Alternating, explosive and jumping movement of the legs . Help to build power and endurance in the lower body. Absolutely not suggested for people post-traumatic knee injuries.


To get more tips from Juan Gomez, please visit him on Facebook.

https://www.facebook.com/home.php?ref=home#!/group.php?gid=109720015707809

Fartlek....HaHa... He Said Fartlek

What is a Fartlek anyways? As a sprinter and a sprint coach, I've never really had seek out the meaning of a Fartlek. However as I train for the Tough Mudder (TM), I've found that MY ways of working out and training aren't the best methods.


So what is a Fartlek? Fartlek means "speed play" in Swedish and is characterized by engaging both anaerobic and aerobic energy systems. It was invented by Swedish coach Gustaf ("Gösta") Richard Mikael Holmér in 1937 as a new training method for underperforming cross country teams in Sweden.

So, with a race like the TM, it's important to train both aerobic and anaerobic energy systems, as the race involves 8-10 miles of running blended with physical obstacles that require physical strength and power. It's just like interval training, but it much more difficult to do when you're incorporating pushups sit-ups, and other things to challenge the body's power systems. Fartlek training is fantastic for raising lactate thresholds, so your body can withstand the burning pain with a higher tolerance.

One of my problems, though is motivating myself to do a Fartlek on my own. So recently, I enlisted the help of The American Bootcamp Company. Go figure, the first workout that I attended at 5:30am yesterday morning was a Fartlek of unimaginable proportions! Here was the workout:

1. 5-10 minute jog with dynamic stretching (lunges, side shuffles, curb stepping, knee lifts, hamstring curls, and calf stretches)
2. 200 m jog uphill
3. Push ups 30 sec - dips 30 sec - inverted push ups 30 sec
4. Lunge Pyramids
5. 100 m sprint and back
6. bicycles 30 sec - flutter kicks 30 sec
7. 100 m sprint and back
8. crunches for 30 sec - situps for 30 secs
9. 100 m. sprint and back.
10. ab bridges - 30 sec ab bridge with twist 30 sec
11. 100 m sprint and back
12. push ups for 30 sec - burpees for 10 reps
13. jog back to start.

Whoa, the sweat consumed my t-shirt and I was certainly seeing spots at the end of the workout, but it was certainly worth the time spent. That Fartlek workout was about 45 minutes with no rest, challenging the aerobic and anaerobic systems to the fullest. Muscles burned, and my heart was beating out of my chest. My body is sore today, but my spirit is high. I know this type of training is going to elevate my endurance, strength, speed, and stamina.

If you're not a good long distance runner like myself, sign up for The American Bootcamp Company and give their Fartlek workouts a try. I guarantee that if you stay focused and put in 100% of your efforts, you'll be running miles upon miles in no time!

Norman Eng, DC CSCS