by Sir_Mel » Thu Apr 13, 2006 11:14 pm
ok, I've worked with some pretty prestigous sports trainers (Don Beebe, Dr. Jeff Schutt, and others) in the past and can tell you with confidence what you should do.
First of all, NEVER EVER work one side more than the other. Unless you've got an olympic trainer to show you how to properly do this and you're doing it for something like shotput or the like, always train both sides of the body evenly.
Ok, when you work, try to do as much as you can with free weights, it allows for a fuller range of movement and helps to build up the the tiny connecting tendons and muscles called balance muscles between your large muscle groups. A lot of the stuff you'll want to do will be with dumbells, these workouts include: Bench Press w/ dumbells, Tricep Extensions, Military Press, Bicep Curls, Butterfly Press, Speed Lunges, Rows, etc. You'll also want do some excercises that require a bit more equipment like: Bench Press (Regular), Power Clean <optional>, Rows, Dead Lift, Squat (Front), Squat (Regular)<optional>, Incline Bench Press, Crunches, Hanging Ab-Loops, Pull-ups<if you can>, Chin-ups, Bicep 21's, Tricep 30's, as well as any machines you feel you need to use.
For all workouts, strive for good form, if you have to, go down in weight until you can master the form then try and do more. If you're goin for muscle building you're gonna want to do about 8-12 reps of about 1-3 sets, whichever you feel comfortable with. On a general hold, do the same weight as you increase reps and when you can do 3 sets of 12 without much problem, add some more weight. If you are going to be at a fitness center of some sort (and most likely you will be), try to ignore pretty much everyone else there unless they ask for a spotter or something. Alot of the guys I see workin out hardly ever use correct form and are there just to try showoff how much weight they can throw up using their entire body (not proper form). Also, you're going to want to alternate your excercises every workout so your muscles have time to rest and rebuild and so you get into a state of redundancy. Before each workout, you should warmup for at least 15 min. This does not mean stretch for 15 min. Stretching a cold muscle to much can cause it to tear and that would be problem. Instead, do some like jogging or biking for about 10-15 min, nothing super strenuous but at least enough to work up a sweat. Then proceed with your workout. Try to do about a 1-2 hour workout, have about 45 sec breaks in between each set of each excercise. Drink lots of water, about 1 oz. for every 2 lbs of bodyweight you are (take your weight and divide it by 2, that's how many ounces of water you should drink). You're also gonna want to stop eating crap food (i.e. Fast Food, processessd chips, processessed deserts like twinkies, etc. basically, anything that's not good for you.) and start eating more protein in order for your muscles to have something to rebuild with and eat more fiber so your body can digest the protein properly (unless you want some sever constipation).
As for swinging with your hips, talk to any of your friends who play baseball, have them show you how to swing a baseball bat. Then go to the batting cages w/ your shield and a smaller bat and practice applying the same principles using only one hand. Yeah people'll think you look like an idiot but you'll be better at fighting so what do you care. Try and find one of those places that can throw random pitches instead of just in one place. This'll help your reaction time, your swing technique, and you'll be able to play baseball one-handed should you ever lose your off hand. Another application of the same principle would be to go and get one of those kiddie self pitching machines that throw the wiffle balls (or just have a buddy throw them) so you can use your belegarth sword. In fact, you can do the batting cage version, then do the kiddie pitch version, and lastly do some sort of stretching. This applies a common workout techinque in sports, you're training the muscle to be 3 things: Strong, Explosive (fast), and Flexible.
That's all I feel like saying about this for now, not much is it (lol). Sorry if I sound long winded or like a know-it-all. If there are any questions (most likely there will be) just let me know and I'll try to explain it. I'll try to post a detailed explanation of how and why you do all the above mentioned (unless you already know how to, then kudos to you) workouts so that you can become a ripped belegarthian fighter.
Hope this helps.
Later
damnit, stupid computer, didn't mean to double post. Somebody please fix this.
Deleted your double post and moved your request post to your original--Kyrian
Sir Melannen Arqueno, The Exemplar
Knighted by Sir Kyrian Hawksword
Minister of Metal
"The rising tide raises all boats."