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Athelitic Hunter Part 3

Russ Van Orman

In the past issues of Deep Countree, we looked at creating our baseline and then developing our cardio fitness level. In this issue, we will concentrate on developing our strength and core muscles, and then combining the cardio, strength and core training to create a year-around exercise program.


There are several ways to increase your strength: weights (barbells Dumbell weightsand dumbbells), weight machines, and body resistance (pushups, dips, etc...). To really increase your strength, I recommend using a combination of all three.


So, the cardio workout is going great; you’re riding a bike 10 to 15 miles twice a week and running on other days. In fact, on some days you’re combining a run in the morning with a bike ride later in the day.


Lets divide our body into three basic sections; upper body (chest, back, shoulders and arms), middle (core – abdominals) and lower body (thighs, calves, and hamstrings).


For starting out on your strength building program, I would Bench Pressrecommend core training and light weights.  There are many good books on weight and core training.  I suggest purchasing one or borrowing one from the library. The sample exercises below will get you started. 


Before you start lifting, warm up by riding a stationary bike for 5 to 10 minutes.




With a dumbbell in each hand (start out light then go to heavier as you feel comfortable), lay down on bench with your palms facing away from you. Press the dumbbells up and away from your chest. Do three to five sets, 8 to 10 reps each. Make sure your head and neck are supported by the bench when doing this exercise.




Every gym has a pull down bar. Grip the bar with your palms facing away from you spread your arms as wide as possible, while still being Lat Pull downscomfortable. Lean back slightly and slowly bring the bar down until it just touches your chest then slowly bring it back to the starting position. Perform 3 to 5 sets with 8 to 10 reps each time.




With two dumbbells, sit down with your back supported and your palms facing each other. Allow your arms to hang freely at your sides. Lift with your arms straight (palms will now be facing the floor) until the weights are parallel with the floor then slowly return. Repeat this 3 to 5 times with 8 to 12 reps each time.






Bicep curls – Using dumbbells in each hand, sit with your back Arm Curlssupported and your palms facing the same direction you are looking. Slowly raise the dumbbell by curling each arm up to your bicep, and then slowly lower the weight. Repeat 3 to 5 times with 10 to 15 reps each time.


Triceps – First find a cable pulley machine. Once located, move the pulley mechanism higher than your head. Attach the smaller straight bar to the pulley. Grasp the bar with your palms facing down (elbows next to your sides) and your hands about shoulder width apart. Slowly push the bar down then slowly let it come back up. Repeat 3 to 5 times with 10 to 15 reps each time.





Every gym has a squat machine. Lay down so your back, head and shoulders are supported; it should appear as if you are sitting down with your feet flat and about hip to shoulder width apart.  Push your legs forward until your legs are extended (your knees should be slightly bent to prevent injury) then slowly lower the weights to their original starting position. Repeat 8 to 10 times doing 3 to 5 sets




Lay flat on the Hamstring curl machine (you will be on your chest/stomach). Slowly, curl the weight up until it just touches the back of your leg then slowly come back down to the starting position. Repeat 8 to 10 times doing 3 to 5 sets.




Begin with two dumbbells (one in each hand). Rise up onto your toes then slowly return. Perform 10 to 15 times doing three to 5 sets. After you perform this exercise for approximately two weeks, try doing this same movement when your heels are lower than your toes by placing the ball of your foot on steps, a board, etc… or try using the gym’s calf raise machine.


After you perform this group of exercises, it is time to start working on your core. The core muscles basically keep you upright and balanced and help support and take pressure off of your back.


For the first core exercise, lay flat on your stomach then bring yourself up on your forearms. Keeping your back straight, hold your stomach in for ten seconds then return to your starting position. Repeat this 5 times then increase to 10 times once it becomes easier.  


Next lay on your side then raise up onto your forearm (accept for your feet and forearm you should be above the floor). Hold this position for ten seconds, lower, then repeat 5 times. Increase to 10 times once it becomes easier. Switch sides and perform the same exercise.


With a large inflatable ball, rest your back on it with your feet on the floor and hands crossed on your chest. Now slowly crunch your stomach muscles, so your upper body rises slightly then return to the starting position and repeat ten times. Gradually increase the reps to fifty.


Your goal, turn a Bosu ball over onto it is soft side (the round side on the floor). Carefully step on to the hard side and balance. Slowly bend your knees and squat slowly. Perform ten times.


The above exercise routine shouldn’t take any more than 45 minutes to 1 hour to complete. Remember, when lifting weights it is better to start out with lighter weights then gradually work into using heavier weights.


Repeat this program (3 sets, 8 to 10 reps each) twice a week for 3 weeks. Next increase the weight and perform 5 sets of the above exercises with 8 to 10 reps each time.


Ideally, a sample exercise program might look like this:


Monday – Warm-up bike ride (10 minutes), work on upper body, lower body and core.


Tuesday – Ride bike 15 miles, stretch.


Wednesday –Warm- up bike ride, work on upper body, lower body and core.


Thursday – 3 mile trail run, stretch.


Friday – Ride bike 15 miles, stretch.


Saturday – 3 mile run, 10 mile bike ride, stretch


Sunday – take a hike with family.


You can modify this to fit your schedule (i.e. Thursday work lower body and bike ride).


As we discussed in past articles, nutrition will play a major role in your workout. What you put into your workout is whatA Great workout you will get in return.

Be strong and hunt strong in the Deep Countree!