 |
|
Today's Question How can I develop my chest? answer 
Online FavoritesSpecial Issues
Photo Galleries |
Bodywork Special Fitness is an Adventure Check out our Exercise Glossary for photo demonstrations of how to do the following exercises.
The Crux Move "You can learn to lift a lot of weight slowly," says Scott Bennett, trainer to Olympic shot-putter Andy Bloom, "but when it comes to applying it to a sport, what sport requires you to move in slow motion?" In most sports, the difference between success and failure can often come down to an explosive burst of power. This is where Bennett's Olympic lifts come into play. Do them right and you'll be able to take all that strength you acquired in the weight room and apply it in the field, whether you're going up for a dunk or breaking away from the peloton. The Workout For superhero moves, you need to master the power clean. This dynamic lift recruits legs, hips, glutes, back, stomach, and shoulders in one fluid exercise that will buttress your quickness and power. Newbies should build up to a power clean by prepping their muscles to handle the four-part process. Three times a week, over the course of three weeks, practice your form, but sans weight during week one. Move gradually to an unweighted barbell in weeks two and three, and a weighted bar by week four. Meanwhile, you're going to build strength via squats, dead lifts, stiff-legged dead lifts, and upright rows (two sets of ten reps for each; check our Web site, www.outsideonline.com/workouts, if you need guidance for these). After the first week, add two sets of four jump squats—using no more than half your body weight on the barbell and springing off the floor at the top of the lift. In week three, add the following plyometric drills to the routine: ten forward and backward jumps, then two sets of four hops up onto a two-foot-high box. By the fourth week, you'll be ready to drop the preparatory lifts and drills and replace them with two sets of eight power cleans.
|
   
TODAY'S NEWS UPDATE!
Kelly Slater on His One Track Mind<... In One Track Mind, a film by Chris Malloy, surfing greats sit down to talk about what has ... 
The Spoke Word: New Winter Cycling ...
RAPHA Classic Softshell Jacket, $375 Rapha is quickly establishing itself as the Savile Row ... advertisement
Vacation PackagesMore Travel Deals |
|||||||||||||||||||||||||||||||||||||
- Home |
- Travel |
- Gear |
- Bodywork |
- Culture |
- Videos |
- Podcasts |
- Photos |
- Archives |
- Feedback |
- RSS Feeds |
- Subscribe to Outside Magazine |
- Join/Login
Partner Sites:
- Away.com |
- GORP.com |
- Orbitz |
- Cheaptickets |
- ebookers |
- HotelClub.com |
- RatesToGo.com |
- asia-hotels.com |
- Outside's Go
©1994-2008 Mariah Media Inc. All rights reserved.
Reproduction of material from any pages without written permission is strictly prohibited.
Reproduction of material from any pages without written permission is strictly prohibited.