Strength And Conditioning
Decline Push-up on Medicine Ball to Weighted Sled Pull
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing body weight, medicine ball, elevated surface, weighted sled and suspension trainer. Utilizing Body Weight & Weighted Implements can increase strength and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Decline Push-Up On Medicine Ball develops the muscles of the chest, shoulders and triceps while increasing upper body muscle endurance, functional strength and stability. Utilization of Weighted Sled Pulls can increase muscular power, strength & endurance in the muscles of the legs, upper back and arms
Decline Push-Up On A Medicine Ball - Start in a plank position with the feet positioned on an elevated surface or plyometric box. Hands should be on each side of a Medicine Ball. While keeping a firm torso, lower the body toward the ground by bending the elbows until the upper arm is parallel with the ground. Press back up to the starting position with arms fully extended while simultaneously maintaining a firm torso.
Weighted Sled Pull With Suspension Trainer – When performing a Sled Pull, attach a Suspension Trainer to the front of a training sled. Pull the Suspension Trainer taut. Facing the Sled, assume an athletic stance (Chest Up, Shoulders Back & Slightly Forward of the Hips, and a slight bend in the Ankles, Knees & Hips). With a Neutral Grip pull the Sled to you with an explosive pull. Continue backing up and pulling the Sled until the prescribed repetition number is completed.
Decline Push-Up On A Medicine Ball – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps for 1 Set; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 Sets; and Advanced (6 Months or Greater Exercise Experience) should perform 12 – 15 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Weighted Sled Pull With Suspension Trainer – Beginners (0 – 3 Months Exercise Experience) should perform 3 – 5 Reps for 1 Set; Intermediate (3 – 6 Months Exercise Experience) 5 – 6 Reps for 2 Sets; and Advanced (6 Months or Greater Exercise Experience) should perform 6 – 8 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.