Female Grapplers, Plan Your Spring Workout Strategy, Before Lifting Weights
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January 24, 2023,
A friend was walking in a park, here in Nor Cal, and after all of the recent cold weather, rain and flooding, he was surprised to see something.
A bee.
Already?
The day was sunny and it was as though the bee recognized that, despite the recent winter, spring is right around the corner.
Maybe we can take a page from that bee and for you as female grapplers, realize that spring is right around the corner, and for the New Year, it might be time to plan your workout strategy to get ready for the spring.
We’ll take you through a friend’s workout re-entry.
As the expression goes, you should walk before you run.
Krysta suggests that she believes in taking long walks, in the park, before she starts running. Even though she is an experienced runner, she likes how the walks prepares her body for the pounding that running requires and what’s ahead.
At the gym she prefers the stationary bike to walking the treadmill. Feels the latter is no fun and too much work. On the bike she can close her eyes, feel the wind (provided by the fan) and dream that she is on the bike trail.
Very easy on the knees.
All of this for about a month, is preparing for the running, which is very necessary, for toning and cardio.
We seek further advice.
Running Free of Injuries: From Pain to Personal Best Paperback – September 13, 2016
By Paul Hobrough (Author), Steve Cram (Foreword)
“Runners suffer one of the highest injury rates in recreational athletics. This book takes the novice and elite level runner alike through a step-by-step process of avoiding and managing injury from starting line to finish line.
Covering running injuries around the body from foot to hip, the book focuses on three key aspects: staying on track and injury-free; early detection; and how to rehabilitate from an injury. With the knowledge that prevention is better than cure, the book focuses on helping runners to understand their body, identify weakness, and develop a natural defense against injury. Each of these stages includes key training sessions to add into the reader’s existing program, relevant for all running abilities.
This accessible manual provides the reader with the ultimate “pain to personal best (PB) guide.” For every common running injury, there is a comprehensive self-help guide, combined with advice on how to choose the best health care practitioner for their injury, as well as what to expect during treatment and prognosis for recovery. In each section there is also a case study of a runner or athlete on their journey through the injury, providing an insight into the psychological rollercoaster runners experience on their journey from treatment to track.
With a foreword by Steve Cram.
Voted one of the top 12 books on running by The 2017 Running Awards.”
Very good to know.
In our experience, from painful groin pulls to stinging knees, running can be very hard on your body if you don’t have a plan and strategy to help prevent injuries.
The above book might help.
Krysta then uses the same strategy to focus on her muscle building.
Plan a light weight free strategy first before you begin lifting weights.
She starts with pushups.
She’ll maybe do ten in the morning, the afternoon and later in the evening. She realizes she can do more, has done more, but the idea here is to slowly get your body ready for the heavier weights in the spring.
Time for some suggestions.
Push-up Progression: A 24 Push-up Journey to Stabilization, Strength, and Power
“Push-up Progression is a 24 push-up journey in stabilization, strength, and power achieved by performing a variety of unique and demanding push-up techniques. This book discusses how crucial the push-up is to training not just the upper body, but the core and lower body as well.
By strength training your core-stabilization muscles first, and your core-movement muscles second, you will create overall functional strength while obtaining that lean, aesthetic look we all desire.
Performing these push-ups will also improve your posture drastically while you develop more strength in your upper and lower body. The push-ups outlined in this book can be performed quickly and conveniently at home or on the road. Most importantly, no matter your fitness level, this book shows you how the push-up can benefit everyone.
The 24 push-ups are categorized into sections on stabilization, strength, and power. There are also sections on hand and arm positioning, stretching, core training, and a progression and program section.”
Good to know.
Now that was the upper body. Time for the lower body.
Think squats.
She begins by performing weightless squats after every half mile that she walks.
Squats can be very tricky in terms of back and knee injuries.
Her suggestion is to extensively start weightless. Once you get to the weight portion by spring, it might be good to do some squat performance research ahead of time.
Here goes.
We have referenced this masterpiece before.
The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength Paperback – June 6, 2019
By Dr. Aaron Horschig (Author), Dr. Kevin Sonthana (Author), Travis Neff (Author)
“As a physical therapist, coach, and certified strength and conditioning specialist, Dr. Aaron Horschig began to notice the same patterns in athletes over and over. Many of them seemed to pushed themselves as athletes in the same ways they push themselves out in the real world.
Living in a performance-based society, Dr. Horschig saw many athletes who seemed to not only want to be bigger and stronger but to get there faster. This mentality ultimately led to injuries and setbacks, preventing athletes from reaching their full potential.
Now, after developing unique and easy-to-use techniques on how to train and move well, Dr. Horschig shares his invaluable insights with readers in The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength.
This detailed plan enables you to unearth the various weak spots within your body—the areas that leave you in pain and hinder your ability to perform—and completely change your approach to athleticism. Discover new strength, new power, and astounding potential you never knew you possessed.
As the founder of SquatUniversity.com, Dr. Horschig knows that when you transform the way you work out, you transform your body—and your life.”
Wonderful ideas.
Exceptional strategy.
Well, there you have it.
When the spring comes, more grappling opportunities may be available.
Start easy on your body but be steady.
By the time spring gets here, in terms of your grappling workouts, you can get busy as a bee.
~ ~ ~
OPENING PHOTO Anton-Vierietin-Shutterstock-photo- fciwomenswrestling.com femcompetititor.com grapplingstars.com,
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NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
