HIGH PERFORMANCE
Variations
by Tom Thekan/The Scugog Standard

By simply analyzing a human movement and using a little creativity, you can develop some new exercises for your arsenal that challenge the body in new and different ways. It’s kinda like searching for a better mousetrap - plus it keeps the mind agile and helps to ward off boredom in your workouts.

The simple physics formula - work = force x distance - governs about 98 per cent of everything that goes on in a gym.

When most people want to make an exercise more difficult (do more ‘work’) they simply increase the weight (the ‘force’ part of the equation). They completely forget that simply increasing the ‘distance’ the weight is moved also increases the amount of work performed - and there are additional benefits.

Keep in mind that most sports injuries, as well as everyday injuries, occur at or near the ‘end range of motion.’ When you really have to reach to return that tennis serve or to field that ground ball, you have suddenly increased the distance part of the equation without any training, and the result is usually a strained or pulled muscle.

Here’s a solution that works well for the beginner as well as the seasoned athlete because it’s gradually progressive in increasing the distance - or work - performed.

Equipment
-12 inch x 12 inch x 3/4 inch plywood
-several pieces of 2x4, 12 inches long
-wood screws

Instructions
Screw two pieces of 2x4 along the edges of the plywood so that you have a small platform about two inches high. Every week or two, add two more pieces of 2x4 to the bottom, going in the other direction.

Eventually (after several weeks), you should end up with a sturdy platform about 12 inches in height.

If you’re doing these at the gym, simply use 45-pound plates for your platform. Add another plate each week.

Here are two variations of the simple lunge that can go a long way in keeping you injury free as well as improving your performance.

Step-up lunge: Stand about 30 inches away from your platform, facing it. Take a long step and place your front foot on the platform and lunge down. Push back hard to your starting position. Two to three sets of 10 with each leg should do the trick. The two-inch platform is easy. By the time you get to a 12-inch platform, your glutes and hamstrings will curse me.
Step-down lunges: These target your ‘quads’ - or the brakes that you use for stopping, cutting or changing direction.

Start by standing on the platform. Step off the platform and lunge down until the back knee touches the ground. Push back hard and return to standing on the platform. Use the same setup and rep scheme as for step-up lunges.

The gradual increases may seem small, but by the time your platform reaches 12 inches you will have DOUBLED your work output. Your legs and butt will thank me ... someday.

Tom Thekan is a strength and conditioning coach for the UOIT Ridgebacks varsity rowing and men’s soccer teams.

Never begin any exercise program without consulting your doctor.