HIGH PERFORMANCE
Progressing to Part III
by Tom Thekan/The Scugog Standard

Just in case you haven’t been following along... Two weeks ago I listed some simple body weight exercises that anyone (even a beginner) could incorporate into a workout which can be done in the privacy and comfort of your own home. Last week’s column included some variations of those exercises, to keep you interested (working) as you get stronger. To check out the exercise descriptions and all the nitty gritty, go to www.thescugogstandard.ca and click on archives, then Tom Thekan.
_One of the most important principles of training is that it must be PROGRESSIVE. In other words, it must gradually become more difficult and involve more work. Sorry, those are the rules.
_Which brings us to Phase III, where the exercises get just a little more challenging.

1. One arm overhead squat. Use a small backpack and fill it with magazines, book or cans of soup. It should weigh about 10 to 15 pounds. A four-litre jug of water also works well (nine pounds).
_Start with feet wider than shoulders and turned out. Hold the weight in one hand, overhead, with arm extended.
_Take a deep breath and hold while descending into a full squat position. Exhale as you come back up to a stand.
_If you can do three sets of 10 reps, you need more cans of soup in the backpack.
2. Rowing planks. Place one hand on the edge of a desk (easier) or on a chair (harder) and extend your body into a push-up position with your feet wide.
_With your other arm, ‘row’ the backpack (water jug) by pulling it to your shoulder. Keep the body straight and don’t twist at the hips or shoulders.
_Do to 15 reps and then switch arms.
_Great for the core.
3. Knee extension terminal flicks. Start sitting upright in the chair with knees extended and your backpack (water jug) supported by your feet.
_Flex your knees ONLY about 10 to 15 degrees and then straighten again. Do this five times and then hold for five seconds in the extended position. Continue for 10 reps of that sequence.
_Gradually increase the extensions to six reps and six second holds until you get to 10 reps and 10 second holds, then add more soup (weight) to the mix.
4. Single arm warrior lunge. Start standing with the backpack (water jug) in one hand at your side.

_As you lunge forward, press the weight overhead. As you return to a stand, lower the weight to your side. Continue for 10 to 15 reps and then place the weight in the other hand and repeat.
_This should keep you entertained until the Easter bunny comes.

mTom Thekan is a strength and conditioning coach.
mNever begin any exercise program without consulting your doctor.