Stretching to Improve your Strength Training

Strength training offers many bonuses to athletes of all ages. Strength training WILL help you look and feel better and set you up on a lifetime path to better health and fitness.

Regular strength training improves your flexibility, balance, heart health, muscle strength and function and your bones. Your muscles will develop better definition and your body fat will be reduced.

Strength training is paramount for our ageing population and helps reduce the risk of and better manage various health conditions such as: osteoporosis, arthritis, diabetes, chronic heart disease, depression and anxiety. With regular strength training, you will have more energy and be better able to undertake the tasks of daily life with confidence and ease.

So…how does this relate to yoga?

Back, left to right: Priscilla, Benjamin, Daniel, Jono.
Front, left to right: George, Patrick, Luke.

Depending on the style of yoga you practice- a vigorous and demanding Power/Vinyasa style yoga, as oppose to a gentler  Hatha yoga, which places a lighter loading on the musculoskeletal system and can be a fabulous restorative tool for intense weight training.

Yoga classes typically consist of much time spent in the push-up position. This builds excellent stability in the scapula region (serratus anterior, trapezius, etc) and provides an imperative base for strength training. This stability will help you for upper body pressing and pulling movements.

Yoga sessions also tend to spend a lot of time in poses which stretch and activate the hip musculature. From hip flexors, to hamstrings, adductors, hip rotators; yoga will improve your hip flexibility, which underpins a lot of weight training.

Here’s what the team at ASP had to say about stretching and mobility:

Priscilla (King Dancer pose)

“Stretching and foam rolling have become a must in my weekly routine. Not only has it improved range of motion for my weight training, it also has prevented injury and quicker recovery from playing a physically demanding sport”.

Ben (Tree pose)

“Often tightness of a muscle can restrict movement and create imbalances. Yoga is a great way of stretching the muscles and increasing flexibility. This allows for a full range of movement with exercises performed, allowing for more muscle recruitment and efficiency. Stretching is a great way to complement weight training”.

Daniel (Triangle pose)

“Utilising the foam roller has really benefited me when performing squats and deadlifts. By opening up my hip / glutes and calves, my range of motion & effectiveness in performing these exercises has greatly improved. It is now a part of my warm up routine and cool down and I would highly recommend adding this to your routine”.

Jono (Handstand pose)

“Flexibility and mobility training has helped me overcome debilitating chronic lower back pain, from early onset of Scheurmann's disease in L3-5. I barely have symptoms these days and put my rehab predominantly down to strength training but the best strength training incorporates mobility and flexibility work. Now I’m stronger, faster and pain free!”.

George (Wide-Legged bend/ sideways splits pose)                                                                     “Stretching is the foundation for strength, we train in full range of motion and if this is not achieved we simply can't perform an exercise properly. I have trained in martial arts (Taek Won Do & BJJ) and this has helped me immensely through weight training”.

Patrick (Peacock pose)

“Years of weight training left me with muscular imbalances and tightness which resulted in a number of injuries, including lower back, trap and knee issues. Because of this I started a stretching routine and took yoga classes to rehab myself and set up the foundations for strength training. Since doing this my injuries have been significantly reduced and my strength and performance is returning”.

Luke (crow pose)

“Due to past injuries (2 torn pecs) and muscle imbalances that have resulted, incorporating yoga and stretching has improved my flexibility. Much needed when I perform certain callisthenic based movements”.

Super-buff lads and lasses may find some of the poses rather challenging. Your well-chiselled muscles produce a lot of passive stiffness and you may not be used to stretching into various ROMs (range of motion) or holding them isometrically. Rome wasn’t built in a day and the good news is, all yoga poses can be modified to suit your level and progression.

Full step-by-step pose instructions online: www.yogajournal.com& www.myyogaonline.com. As always, I’d recommend you to see a trained yoga professional to guide you through the movements, correctly and safely.

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Pre-photoshoot sillies with the team at ASP

Find out how ASP can help you with your specific training goals and set you on a path to success:

The Australian Strength Performance Centre

120 Weston St,

East Brunswick

VIC 3057

www.trainasp.com.au/

info@trainasp.com.au

PH: 03 9038 8008

INCREASE STRENGTH BY INTEGRATING YOGA

I noticed some of you are interested in strength training and MMA (Mixed Martial Arts), hence I have started researching and writing some articles, specifically for you. Let me first introduce a guest writer Claude Castro, a well-respected Strength coach who has been in the industry almost 3 decades and is a big fan of Just Add Colour Yoga Mat Bags and promoting mobility of course!

 “As a personal trainer who has been lifting weight for around 25 years now I’m always looking for ways to execute movements, make one feel better and move better. My own transition towards more movement and stability exercises like the yoga poses has allowed me to deliver a more rounded service to clients of Claudefit personal training. Whether it be heavy duty weightlifting, Kettlebells or even boxing it’s important to recognize that movement of the body should be a priority with all disciplines. 

With Yoga I first found the movements/positions challenging. However with most things you just need to practice and eventually you will find your groove. At my age (46) I’m feeling a lot better with my overall patterns and still manage to keep on lifting weights. Now pain free, the Yoga (be it basic) component, compliments my Primal move and bodyweight training quite well.”  Claude Castro from Claudefit personal training. www.claudefit.com.au  

https://www.facebook.com/pages/Claudefit-Personal-Training-Services/211026005578283?ref=br_tf

Peacock Pose (Mayurasana)

Image sourced from Dragon Door Australia
 Anthony Read, at Read Performance Training.

Peacock is an extremely challenging pose. Beginners are best to try Hamsasana (Swan Pose) first, which is basically the same body and arm position but with the tips of the toes gently touching the floor. Begin by holding for 1 minute. Both Swan and Peacock are best performed on an empty stomach (or 4 hours after a heavy meal) and are superb poses for improving core and arm strength, as well as aiding digestion.

Handstand Pose (Adho Mukha Vrkasana)

Is a challenging inversion, which requires a decent amount of arm, shoulder and wrist strength and balance. Beginners- you can practice this pose up against a wall with your heels towards the wall, until you feel comfortable with your balance and ready to try it free-standing.

Image on the right: Claude showing us his One Legged Squat.

Plow Pose (Halasana)

This inverted, grounding pose, stretches Claude's shoulders and invigorates his entire body, whilst calming his nervous system. Beginners- you can use a prop such as a block or bench to rest your feet on. Feel comfortable in this pose without trying to touch the floor with your toes, as you may hurt your neck

Full Wheel/ Upward Bow Pose (Urdhva Dhanurasana)

This backbend strengthens Claude's arms, legs, abdomen, and spine and gives his body a boost of energy. Beginners- to feel more supported, get comfortable by practising this pose on an exercise ball first.

As with all of the advanced poses presented today, it may take months and months of consistent practice to master. Try not to feel disheartened nor focus on the people beside you in the yoga class; your body will adjust when it’s ready.

Full step-by-step pose instructions online: www.yogajournal.com& www.myyogaonline.com As always, I’d recommend you to see a trained yoga professional to guide you through the movements, correctly and safely.

Like my page, stay tuned for further updates and share your experiences: www.facebook.com/JustAddColourYogaMatBags