This is part three of a six week training program designed to help you conquer the Grouse Grind for the first time or shave minutes off your current Grouse Grind time for those of you who are veterans. During the last two weeks we introduced a balanced stretching routine, the start of a strengthening routine, and the fundamentals of a cardiovascular routine. This week we are increasing the intensity of your cardiovascular routine and intensifying your strengthening routine by adding abdominal and leg exercises.

If you are currently working out at an advanced level it is not too late to join in on the fun. Follow the exercises outlined below and you will be on track towards your best time ever up the Grind!

Stretching(10 minutes)

Continue to perform the six stretches outlined in week one and two. Remember, a flexible muscle is less likely to get injured and is able to contract faster and with more force than an inflexible one. Warm up for 5 to 10 minutes prior to stretching your muscles and be sure to hold each stretch for 15 to 30 seconds.

Strength Training (20 minutes)

It is important to exercise your upper, lower and oblique abdominal muscles. Strong abdominal muscles help improve your posture, boost your stamina and stability, and tighten your midsection. Last week you were given abdominal crunches for your upper abdominals. This week you will add an exercise for your lower and oblique abdominal muscles thus making it a complete abdominal workout. You will also add another leg exercise to your routine for added strength in your lower body.

1. Bench Step-ups

Stand facing a bench that is least 30 to 40 centimeters high

Hold a 5-10 pound dumbbell in each hand and step up onto the bench with your right leg. (You may use heavier or lighter weights depending on your comfort level)

Straighten your right leg and bring the left leg up to join the right leg.

Reverse the movement stepping off with your right leg to return to your starting position. · Be sure to step close to the bench and keep your stomach contracted.

Perform 8 to 12 repetitions. Then do a set leading with your left leg. Repeat three times on each leg. You can take a 20sec.-2min. break between each set depending on your comfort level.

2. Oblique Abdominal Crunches

Lie on the floor on your back with your right ankle on your left knee. Cross your arms over your chest or place your arms beside your head for greater difficulty.

Slowly contract your abdominal muscles and raise your shoulder blades off the floor bringing your left shoulder towards your right knee. Make sure to keep your head in line with your body; don\’t tense your neck or press your chin to your chest. (Hint: keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back.

Briefly hold this position, then slowly lower yourself back down to the floor.

Do 10-12 repetitions to each knee and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

3. Bicycle Kickouts

Lie on your back with your knees at a 90-degree angle. Your feet should be flat on the floor

Contract your abdominal muscles and press your lower back into the ground, imagining that you are pressing your belly button back into your spine

Raise your legs up while keeping your lower back pressed down into the ground.

Begin moving your legs as if you were riding a bicycle.

Be sure to keep your stomach contracted and your lower back pressed firmly against the ground. If you feel your lower back lifting upwards, stop and readjust your position. You should feel your stomach area, not your neck or lower back.

Do 10-12 repetitions per leg and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

Cardiovascular Exercise(30 minutes)

To improve your cardiovascular fitness you will add high intensity interval training to your routine this week and increase the cardiovascular component of your workout from 25 to 30 minutes. Interval training will help you feel more comfortable at a higher intensity of exercise so that when you climb up the Grind your body will not be shocked and overwhelmed by the intensity that is required to make it to the top. This week include two intervals, each one minute in duration, of high intensity exercise to your cardiovascular routine. The high intensity interval should be done at an intensity ranging from 80-90 percent of your max HR.* The remainder of your cardiovascular exercise should be done at an intensity ranging from 60-80 percent of your maximum HR. You should first get cleared by your physician to train at an intensity greater than 80 percent of your maximum HR and regardless of the intensity of the cardiovascular exercise you should always stay within your comfort zone.

*(refer to week 1 on how to calculate your age-predicted maximum heart rate)

For example, if you are on a stairclimber or stationary bicycle, first bring your heart rate up to your pre-interval intensity (between 60 and 80 percent of your max HR). Continue with this intensity for nine minutes and on the tenth minute increase the intensity until your heart rate reaches 80-90 percent of your max. Maintain this intensity for one minute. Now return to your pre-interval intensity and on minute twenty do your second high intensity interval for one minute. Follow with your final ten minutes of cardio.

Your workout this week should take approximately one hour to complete and should be done three times this week with a day of rest in between each workout. If you have made it this far you are doing great! Remember that this is a guideline, go at your own pace and always remain in your comfort zone.

Summary

1. Warm-up and Stretches

5-10 minute warm-up and stretching routine

2. Strength Training Exercises

Exercise	Sets	Repetitions
1. Alternating Lunges	3	8-12 per leg
2. Bench Step-up	3	8-12 per leg
3. Hamstring Curls	3	8-12
4. Abdominal Crunches	3	15
5. Oblique Abdominal Crunches	3	10-12 per side
6. Bicycle Kickouts	3	10-12 per leg
7. Back Extensions	3	8-12

3. Cardiovascular Exercise

30 minutes with two, one minute intervals at 80-90% of max HR.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.