<p><a href=“Stanford’s Distinct Training Regimen Redefines Strength - The New York Times”>Stanford’s Distinct Training Regimen Redefines Strength - The New York Times;
<p>It’s been known that the thing that prevent injury is strength and flexibility. It’s good that sports teams are incorporating more than just heavy lifting into their exercises. Standard is defnintelt not the first to do this. But it is nice to see te attention brought forth. Now, if I could get the guys in my workout group to realize this and not blow off our cool down…:rolleyes:</p>
<p>Rest day for me.</p>
<p>A couple of questions. Any comments on reverse fly or face row – good, bad, or indifferent? Would you recommend these or are there other exercises you prefer to work the same muscles?</p>
<p>Thank you.</p>
<p>I had an excellent treadmill run this morning. A total of 6.0 miles. I ran 40 minutes non-stop, and it’s starting to feel relatively easy. I’m so psyched! It feels good to be starting the year strong. I need to average 2.74 miles miles a day to hit 1,000 miles in 2014. Or 3.85 miles per run if I do five each week. That’s doable!</p>
<p>It’s 9 below zero at 3:30 in the afternoon!! And snowing. I don’t remember seeing this much snow at temps this low before. It will be very light and fluffy, at least. And our wood boiler is keeping the house nice and toasty. I LOVE burning wood instead of oil.</p>
<p>3.1 run at the gym. 1 mile on the track, 1 on the treadmill, final mile on the track. </p>
<p>Little bit of a sore/tender right hip area .</p>
<p>
</p>
<p>The coaches follow do not use reverse flys with their athletes, mostly because of the strain on the shoulders, given that shoulder injuries are SO common. Part of it also a trend by these guys away from “bodybuilding” exercises that isolate a specific muscle to “work” in favor of exercises that use multiple large muscles as a group.</p>
<p>My experience with reverse flys was they produced more soreness than any other exercise I ever did. It’s the weight at the end of a long lever (the arm) that puts the strain on the shoulders. I had to use tiny weights.</p>
<p>I find that doing inverse rows, chin ups, overhead presses, bench presses, 3-pt DB rows, push ups, and suitcase carries work the shoulder muscles very well.</p>
<p>I think a face pull is going to be more of a bicep exercise than a shoulder exercise?</p>
<p>In the article Hops posted there was a paragraph on the second page where it’s talking about a yoga instructor who cared about the same principles as Turley. One of the details mentioned there had to do with drawing back shoulder blades. That’s a problem for a lot of people. I did a bit of googling and came across a couple of pages saying that rolled shoulders can result from an imbalance, working pecs but not the other muscles. I believe it was a Scooby page where I saw reverse fly and face row suggested (rear delts). Thus, the questions.</p>
<p>Deborah:</p>
<p>Those imbalances are definitely a problem. Especially for the old-school “bodybuilder” style approach to exercise, with the stereotype meathead guys doing hours of bench press and bicep curls (while staring in the mirror, of course!). </p>
<p>This imbalance is automatically addressed by doing large muscle whole body exercises. Mike Boyle’s infamous simple recipe for a good workout:</p>
<p>1) a push
2) a pull
3) and something for the legs </p>
<p>The pulling exercise that I turn to most often is the 3-pt DB row. It’s back friendly, because of the arm supporting the upper body.</p>
<p>[3</a> Point Row - YouTube](<a href=“- YouTube”>- YouTube)</p>
<p>I’ve been doing a new variation of this recommended by a trainer named Tony Gentilcore – putting the DB back on the floor between each rep. Really fantastic exercise. My goal is to not try to lift the heaviest possible weight with all kinds of cheats, but to keep the entire body quiet and do slow, controlled reps.</p>
<p>Thanks. DB 3 pt row is a staple for me now. Once in a while I’ll do the exercise the second way demonstrated by the female athlete in the mbscvideo* (DB turned perpendicular to how it’s shown in the video above). </p>
<p>I’m cautious about what new exercises I try with DBs.</p>
<ul>
<li>one you posted a while back</li>
</ul>
<p>4 1/2 miles on the treadmill. 23 degrees with 11 degree windchill kept me inside. Snow flurries. We are in for a tough week or so, but nothing compared to the northeast and midwest! Stay safe and warm, all.</p>
<p>I usually end up splitting the difference, with the DB at about a 45 degree angle. Technically, the recommendation on a pulling exercise is to start with the wrist perpendicular and rotate it outwards 90 degrees so it ends up parallel to the body at the end of the pull. I can do that on inverted rows, but find it a bit awkward with the heavy weight on a 3-pt row.</p>
<hr>
<p>KB circuit for me. Six reps of each on the left side, then six of each on the right:</p>
<p>Suitcase deadlift
KB clean
KB front squat
KB push press</p>
<p>I did each set without putting the KB down, takes 3 to 4 minutes. 2 minutes rest between sets. Four sets total for a nice little 23 minute workout. I don’t see super high heart rates on this one, but it sure gets me huffin’ and puffin’… </p>
<p>This one should be a fantastic New Year’s fat loss workout!</p>
<p>Also hit the treadmill today - 4.5 miles. Boring but better than the outdoors! </p>
<p>I need someone to tell me if this is crazy, stupid or both: there’s a 10 miler about a month before my half that I was thinking about doing as a training run/confidence boost . Have I lost my marbles?</p>
<p>
I’ve had past injuries that make it hurt a lot for me to get my wrists bent that far back when I do pushups and whatnot. So I make a fist and do exercises on the ends of my fists. That lets me keep my wrist locked completely straight.</p>
<p>It takes some strength to keep the wrist straight, but for me it hurts a lot less then bending my wrists back.</p>
<p>I will start making a fist when I do pushups. I just tried it and it felt easier on my wrists. Unfortunately, balling my fists doesn’t work for crow pose and I surely can’t ball my fists doing a handstand. It feels as if I’m going to break every one of my fingers off when I shift my weight onto my hands!</p>
<p>Another treadmill runner . 6 miles in 44 + minutes . Started at 8:30 pace and reduced it around :30 for each successive mile. Ran last 1/4 mile at. 5:00 pace and almost fell off! Hard to stop/slow down a treadmill when your exhausted .</p>
<p>Abasket - try a foam roller on that hip</p>
<p>Sabaray- it would be a really good idea. Just don’t run it completely all out.</p>
<p>
</p>
<p>I think that, for someone your age, just doing regular pushups over time would resolve any wrist inflexibility issues you are having. The crow pose looks crazy demanding for wrists, so you might have to accept that it will be a long term project (weeks, months) to build up to that kind of strength. That’s OK.</p>
<p>Some dumbbell bench presses would also help develop strength/stability in the right areas, balanced by the 3-pt rows above (and chin ups).</p>
<p>I have found that a lot of “flexibility/stabilty” issues for me have really been symptoms of a lack of strength. I used to really find a lot of pushup position type core exercises uncomfortable. Much better now with some shoulder upper body strength.</p>
<p>Speaking of yoga and crow poses… for all the Neghar Fonooni videos I’ve posted with her perfect form doing KB exercises, here’s one that doesn’t go so well:</p>
<p>[Yoga</a> Wipeout - YouTube](<a href=“- YouTube”>- YouTube)</p>
<p>Me? I am DEFINITELY not worthy to even try this kind of stuff. Handstands? Crow poses? Nope. Not happening for this ol’ (formerly) fat guy…</p>
<p>Abasket, listen to your body and do not push that hip too fast too far if it feels painful. I completely ignored my body’s pleas and ended up having to rehab my painful hip for a couple of month. Foam roller, vitamin I and rest should take care of it.</p>
<p>Sabaray, I second what MOfWC said - pace it as if it is a regular practice run (of course, BB herself would never listen to her own advice and would end up running like a bat out of hell, therefore BB does not do races before races :)) </p>
<p>Man, it is a treadmill day all over the country! Raining cats and dogs outside…</p>