weight gains / weight lifting

[jhesch]

oh ya, what are wipers? and what about doin plyo stuff twice a week? once a week means that when track season starts I will have only done them 6 times. enough to make a difference?

[Robert schmitt]

Dean has a description of them on his site. You hang up side down from a high bar with your shins just below the knee against the high bar, kind of the position you are in half way thru a bubka. then you rotate at the waist so your legs move back and forth along the high bar/pull up bar like wind shield wipers on a car.

Plyos and bounding is hard on the tendons and lig as well as the muscle. I would error on the side of not over training before the season starts. esp if you are going to be doing some speed work which is also going to be hard on your legs. By doing the speed work out on mon. your legs have had three days to recover from the plyo/bounding work out. You are not going to get the most out of your speed/form running work if your legs are drained.

On the days you do the pull up bar work do some where around three sets of each exercise to fatigue. I would probably start w/ bubkas as they typically are the most difficult and you probably won't be able to do any if you do pull ups first.

[jhesch]

where is the section on exercise descriptions? I looked around vaultstuff.com for a little while and didn't find anything. I'll look around some more.

[Robert schmitt]

This is the link that has his gymnastics work outs that include the bubka and wipers but your right there is no description on there. I remeber him posting one at some point. I check advantage athletics and see if there is anything on there. http://www.vaultstuff.com/html/workouts ... ticsMB.htm

[polecat]

I believe a wiper is a gymnastics-based exercise. To do a wiper, you hang from a high bar, pull up your legs so that they are at least parallel to the ground and as straight as possible. If your abs are really strong and your body is somewhat flexible, your legs will be above the hips in something similar to a pike position. The final step is to move your legs from left to right and back in the best circular motion you can manage. The visual is similar to windshield wipers in action. As one can imagine, this is a difficult exercise, but a good one for building abdominal and trunk strength.

My daughter did these regularly during her gymnast days. She's returned to doing them now, along with the Bubka's, to help her conditioning for vaulting. With exercises like these being a part of growing up for gymnasts, it's no wonder to me why so many good girl/woman vaulters were once gymnasts.