Gina Grain is a Canadian Strength & Conditioning coach and a retired professional road and track cyclist. She won a silver medal in the women's scratch at the 2006 UCI Track Cycling World Championships and later represented Canada at the 2008 Summer Olympics. Throughout her career she raced with U.S. and Canadian teams and Hong Kong's Giant Pro Cycling. She earned a number of titles, including the U.S. Pro Tour Championships and the Canadian Championships in Saint-Georges, Quebec. She also scored stage triumphs at the Grand Montreal Cycling Tour, Tour de Gastown, and Tour of the Gila. After retiring in 2010, she focused on her kinesiology career. Gina has her masters in Exercise Science. Gina volunteers with various soccer clubs around Vancouver including the Phoenix Women’s Soccer Team helping with pre-game physical preparation and post-game recovery.
Yes, it is possible to increase strength mass ratio without excessively gaining weight. This depends on the structure of your strength program. Transcript: "Is it possible to increase strength mass ratio without excessively gaining weight. Yes, it is definitely possible to do this. It depends on how your strength program is structured whether you are more of a hypertrophy or mass gaining program or if you are on more of a strength program. I have trained hundreds of cyclists who want to get stronger but they do not want to put on mass. And I have tested people before and after 100 before and after, and we have been able to see some massive strength gains in the gym without an increase in body weight. So take a look at how your program is structured and choose the appropriate program for what your goals are."
In 10 minutes, I would do an activation routine for the glutes, a bodyweight squat, a split squat with dumbbells, a tricep dip, a snap down to staggered stance, a double arm chest press in gluteus bridge position, snow angels, and a double arm bent over row with a single leg curl to shoulder press. I would also add a core exercise if there is time. Transcript: "If I Only Had ten minutes a day to work on strength, this is what I would do. I would start with activation that get my glutes activated by doing, like a three-way band routine and go back and straight back about eight or ten of those. Get those glute. He's warmed up from there, I would just start with a bodyweight squat working on patterning and warming up the legs. After that seems, we're moving into the first strength, circuit, you grab onto dumbbells and for former rear foot elevated, split squat As your strengthening exercise, they're moving right into a tricep dip on that. Same bench. Looking at time efficiency, folks, here we would do that. Now personally, I like to always include some kind of plow metric training, so I did go for like a stamp down or a snap down to a staggered stance. And you can also incorporate a hop in there. There's one circuit for you. The next circuit is going to be a push and a posture. So because we're lacking time, we would, I would do a double arm chest press in the gluteus and Position double arm chest. Press in Igloo Hitler position from their role myself over and posture exercises. While pushing posture circuits, grab onto an item. Snow angels is one of my favorite exercises back and forth, opening and closing. Passing that item and then you can switch to the other side of the direction. The and lastly I would then perform a Pull exercise. So grabbing onto those some same dumbbells we can get into a forward, fold position and performing a double arm bent over row and that can be paired with a balance single leg arm curl to shoulder press. So within these three circuits, we've got our late but I put 1/4 or warm up for glutes leg strength. A little bit of In the cloud metrics, we've got to push, we have a pool, we have a posture and if there's time, let's get a little this up. That is get into a core exercise. We do a side plank, both ways or you get into plank saws, Or plank. Rotations, if there's time. So anyways, 10 minutes. There you go. Go two or three minutes? Each set should fit right within the time zone."
3 exercises to help with glute activation when running are the Kneeling Hip Flexor Mobility stretch, the Three-Way Band Glute Drill (Step Downs, Hip Turns, Step Backs), and the Wall RDL. These can all be found on my YouTube channel, where I also have a Glutes and Posture Training Camp. Transcript: "I love this question. Any tips or exercises to help with glute activation when running? This is a passion of mine, it's a passion of mine because I have had many, many issues, ACLS cartilage removal. You name it. I have osteoarthritis in both knees and I was able to get myself from being an Olympic cyclist into running. My first half marathon and doing my first 70.3. But anyways, having said that the glutes are very important to protect the knees, okay? Protect the knees from further, injury or injury. And or if you have bad knees, you can actually train yourself to run by working your glutes, they support the knee. If you have strong group glutes it takes the pressure off the knee. I'm going to show you three things today that are go to is that you can work on to improve your glute strengthening and are protecting. He's the first one is actually a stretch. It's called a kneeling hip flexor Mobility. Okay. So, there's many ways you can do this, but I'm going to show you one today and happy. Ending position, your grab your back leg and you gently push your hip back and forth like this is a Leti, drill. You both do both sides. The second thing, grab and put it around your knees and this is a three-way bam. Glute, drill that I have over my YouTube channel. I'll also link this YouTube channel to to this video so you can check them out. So the first one are called Step Dogs. You want to create constant tension with the band all the time. You're actually pushing this need a little bit out as you do the movement with that leg. The second one is a hip turn and the third one is a step back. Notice how This leg is not moving at all, and you're treating constant tension the whole time. I suggest doing 10 each of those three and then switching sides to the other leg. The third one is basically an art DL against a wall. You're going to have your knee and foot against the wall shoulder against the wall. Going to come into a nice RDL hip. Hinge Riders position, you can come up and drive nice and Tall, nice and straight. Like here, you're going to feel this in your glutes right away. Come through. And drive come through and drive. Okay, your knee, Toto up guitar up position, everything's against the wall fully over, pause and drive. So those are three things, three, go tools that you can use for with with minimal equipment. All these can be fine on my YouTube channel. I will link that up there. I even got as far as making a glutes and posture training camp. If you need more on that, you let me know email and ask the or ask any question. All right, talk to you later."Glute exercises for runners here!
The name dumbbells originated from Joseph Addison, a poet, who wrote of his time weightlifting with church bells with their clappers removed, thereby making them "dumb" and thus giving them the name Dumbbells. Transcript: "Well, Ken, thank you for the question, why do they call them dumbbells? Well, back in the day, a guy named Joseph Addison was a poet and he wrote of his time weightlifting. Well, what he used were church bells with their clappers removed thereby silencing them thereby making them dumb. And thus forth the name dumbbells."
In order to see improvements in strength and power, one should follow a program two times a week for 6-10 weeks. Additionally, it is important to consider how bored you are with the program, as boredom can lead to decreased enjoyment and stress. Transcript: "Okay. Great question. Jonathan. So habituation the adaptation to a stimulus, right? So our stimulus is the the weight room or lifting weights. So how do we avoid the habituation? Habituation? Meaning you are not responding to that program anymore with the weight training program. What we're looking for is adaptation and Improvement, right? So you create a program, you stimuli as a stimulus and then you are looking for adaptation through all that program. And the result being an improvement in strength if that's what you're working on. So generally speaking, according to Scientific studies and also personal experience 6 to 10 weeks of following a program as little as two times a week in the gym, is appropriate stimulus to see improvements in, for example, strength and or power. So my recommendation is between six and ten weeks there. Have been some improvements with four-week programs as well, but See some long lasting changes in your, in your strength, not just neuromuscular, but also either muscle growth and or a significant Improvement in first production, looking at those numbers. Now, also, you need to look at, look at how board you are getting in your program. So if boredom creates stress and and Des enjoyment, let's call it. And before 10 weeks, then you might want to switch it up before ten weeks. So looking at how are you enjoying the program? And also creating enough time again that 6 to 10 weeks to see ants in your program. Thanks."
According to research, it takes 10 days of bed rest for physiological measures to start to decrease performance. So if you are sick for 5 days, don't worry too much about it and take the time to rest. Transcript: "Okay, this is a great question because it's a question asked by many people who freaked out about getting out of shape and not not not missing their Peak and stuff like that. So you know, in the in the current research, the ten days of bed, rest is what it takes to physiologically. See a decrease in Performance Based on physiological measures. So, you can do the research on this and this may be a few studies out of many, many, many, but 10 days of bed. Rest is basically these the Standalone for a decrease in performance, that doesn't mean you know, you might not feel, you might feel out of shape after being in bed for five days, you might feel this. But on based on a physiological performance of physical physiological measures of performance, 10 days of bed, rest is when you Start to lose shape. So if you are a sick for five days, I wouldn't worry too much about it. Alright, my my preview preview good to have a nice rest. All right."