This Week At Altitude
Monday
We move into week 2 of the single leg strength and overhead pressing focus. Strength today is standing overhead less with banded tricep pushdowns. Conditioning work is a momentum building full body circuit for 20 minutes.
Tuesday
Bulgarian Split Squats hand supported allows use to overload this single leg movement by increasing the stability in your set up. Push these weights to get the most out of this cycle of training!
Wednesday
We have 3x12 minute AMRAP’s today with biking, running, and rowing, and a good blend of core and isometrics.
Thursday
Intervals today for more dynamic work with hang power cleans, jump squats and sprints. Part 3 is rotational core work and progressions from last week.
Friday
We’ll hit deadlifts and single arm landmine presses today for strength, similar to last week, and conditioning will have mixed rack carries, running, push ups.
Unstable Surface Training: Does it work?
What Is Unstable Surface Training?
Unstable surface training (UST) is when an exercise is performed on an unstable surface such as a bosu ball, yoga ball, balance board, etc. But why would one choose movements such as squats and bench on a bosu ball or bench press on a yoga ball?
The Benefits of UST
UST has become a widely used tool in rehabilitation and strength training, particularly for reducing the recurrence of ankle sprains and ACL knee injuries. Balance training on a UST device has been shown to decrease the risk of subsequent injury in individuals recovering from ankle or knee injuries.
UST is often used to increase core muscle activation and stability. By introducing instability to traditional stable surface exercises some core muscles experience increased activation. This has led to the belief that UST can enhance overall stability and functional strength.
Functional Training and UST
UST is sometimes categorized as "functional" strength training because it is believed to enhance stability in ways that transfer to sports and daily activities better than stable surface training. However, being on an unstable surface alters neuromuscular recruitment and diminished force output suggest that UST is less "functional" than traditional stable surface resistance training.
The Limitations of UST
Despite its benefits, UST presents several limitations, particularly when applied to healthy / uninjured individuals. One major concern is that it may counteract the neuromuscular training adaptations produced by stable surface training. Research indicates that muscular force output is significantly reduced when exercises such as squats and bench press are performed on an unstable surface. One study found that maximum isometric force output declined by 59.6% when the bench press was performed on an unstable surface compared to a stable one. This suggests that UST compromises the ability to generate maximal force, which can hinder strength development and progressive overload.
Core Activation and Resistance Training
UST can be effective for engaging the abdominal muscles, particularly the rectus abdominis, when resistance exercises are performed on an unstable surface in a supine position. However, standing resistance exercises on an unstable surface are not as effective for core activation compared to stable surface resistance exercises performed with at least 50% of an individual's one-repetition maximum.
Conclusion
So is UST worth doing? Depends on your goals. While UST is a valuable tool in rehabilitation settings for restoring proprioceptive and reactive deficits in individuals with ankle and knee injuries, its application to healthy adults is limited. The reductions in force output, difficulty in achieving progressive overload, and questionable transfer to functional movements suggest that stable surface training is a better option for strength and athletic performance. UST should be used selectively, primarily for rehabilitation purposes rather than as a primary strength training method.
Sources: https://ace-pt.org/ace-physical-therapy-and-sports-medicine-stable-vs-unstable-exercise-surface/https://journals.lww.com/nsca-scj/fulltext/2010/06000/is_unstable_surface_training_advisable_for_healthy.7.aspx
This Week At Altitude
Monday
We’re starting a new block of training, with single leg strength as one of our focuses. We’ll be utilizing the hand supported split squat to add stability to a single leg movement to help build strength. This one is paired with a t-bar row for a full body superset. Conditioning includes a split of 2x 8 min circuits.
Tuesday
Seated overhead press + DB tricep rollbacks will be our pushing strength combo. The conditioning is a fun AMRAP with rowing, ball slam, and farmer carries.
Wednesday
Stamina has 3x12 minute blocks of aerobic work with a mix of core and complex movements.
Thursday
Interval Weight Training has hang power clean + front squat with rowing, then landmine rotational clean and press with echo bike. Part 3 is rotational core focused.
Friday
Final workout of the week is Deadlift + 2 handed landmine presses for a full body superset, then our conditioning burner is an 18 min EMOM with echo bike, gorilla row, and wall balls.
This Week At Altitude
Monday
Starting off this week with the landmine reverse lunges and chin ups superset for strength. Then moving into a 9+9 min conditioning split.
Tuesday
Drop sets with the bench press and RDL for strength, followed by a momentum building 20 minute conditioning segment.
Wednesday
Stamina includes a combination of strength movements with aerobic work on the bikes, rowers, and sideboards.
Thursday
Interval weight training today has hang power cleans + echo bike first, followed by landmine clean and press + run/shuttle. Part 3 focuses on the upper back.
Friday
Our last session this week is back squat drop sets with landmine meadow rows. Conditioning includes running, front rack carries, and push ups.