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September 2011 • #75    
Welcome to the September Newsletter. Andy & Jamie present a few medicine ball training excercises and then answer a question about post-excercise recovery drinks.    
Old School Training Dumas Medicine Balls

The Medicine Ball: Old School Training
From a boxer's point of view the
medicine ball was designed to
condition the abdominal muscles to absorb punishment. There are a variety of movements and exercises that use the medicine ball to strengthen the body core and abdominals. Ranging from 2 to 30 pounds, the medicine ball allows for a greater range of motion when training the body core, as compared to weight machines, which can be restrictive, and free weights, which are not conducive to partner exchange movements.

Basic Exercises with the Medicine Ball

Basic Curl-up

Targeted area: rectus abdominis, oblique abdominis externus, quadriceps rectus femoris, tensor fascia lata

Lie on your back with knees bent and both feet on the floor. Hold the medicine ball on your chest.

Control your upper body and head as one unit, and raise them off the floor until the ball touches your thigh. Return slowly to the floor. Repeat 10 to 20 times, one to three sets, with a 5-pound to 12 pound ball.

Pullover Sit-Up

Targeted area: rectus abdominis, oblique abdominis externus, teres minor, teres major, deltoids

Lie on your back with knees bent and both feet on the floor. Start with the arms fully extended on the floor overhead holding the ball. Bring the ball up overhead and forward toward the chest, and lift the upper body, head, and shoulders

off the floor about 45 degrees. Return to the starting position, lowering the head and the ball to the floor at the same time. Repeat 10 to 15 times, one to three sets, 5-pound to 10-pound ball.

Hip Crunch

Targeted area: rectus abdominis, oblique abdominis externus, rectus femoris, tensor fascia lata

Sit on the floor with knee bent and feet on the floor. Extend the arms behind the body and place the hands on the floor for support. Squeeze the ball between the knees. Raise the feet off the floor and pull the knees and ball toward the chest. Return the knees and feet to the starting position. Repeat 10 to 15 times, one to three sets, 5-pound to 10-pound ball. NOTE: The use of a medicine for abdominal strengthening should not even be considered until you feel comfortable performing a series of abdominal crunches and oblique exercises.


Always consult your physician before starting any physical exercise program. Balazs Inc, Andy Dumas and Jamie Dumas assume no responsibility for the improper use of information contained within.    
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Ask the Coach: Question: There are so many different types of post-exercise drinks on the market. What should I be looking for when looking for an exercise recovery drink?

- Shane Eastman

Answer: Post-exercise nutrition:

When exercising the muscle protein is broken down and in order to produce more muscle protein, proper nutrition and recovery time are essential. Post-exercise nutrition replenishes the body and encourages the production of muscle protein.

After a workout, the proper nutrition ingested right away and up to two hours after, can significantly improve your recovery time, reduce prolonged muscle soreness,

Dumas Andy & Jamie Dumas

lack of strength and fatigue, assist with increasing muscle mass and set you up for better workouts in the future.

The optimal post-recovery nutrition need to include both carbohydrates and protein. Carbohydrates provide the body with glucose, the molecules needed to replenish glycogen stores. Low glycogen stores leads to breakdown of muscle protein and muscle mass.

There are a number of sports post recovery drinks on the market, however most include protein, without the carbohydrates. Read the labels carefully, with a 2:1 ratio carbohydrate to protein. The best form of carbohydrate in a drink is glucose and glucose polymers, while the best form of protein is protein hydrosylate, (ie - whey hydrosylate). Also, ensure the protein contains essential amino acids, most importantly leucine. Another option is to mix protein powder with a fruit juice, remembering the 2:1 ratio, carbohydrate to protein.

After a workout, liquids are more easily digested and absorbed faster, help to replenish fluid loss and are better tolerated by athletes than solids. Studies have revealed that a recovery drink consumed immediately after workout, allows for glycogen production three times higher than if consumed two hours later.
- Andy & Jamie

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Medicine Ball
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