LOG ON by Coach Jim Massaro
For years the term login' on has gone through many interoperations. At one point it was used in the logging industry maybe not in that exact content but I think you know what I mean. Then came the internet age and for millions around the world login' on is like getting up and going to the bathroom-just part of every day life. The only problem with this form of login' on is that it has drastically slow us down as a society. Sure, we want all the information we could ever desire a mouse click away. But for too many of us, that is about all the exercise that they get all day. So my training partner and myself decided to take login' to a whole other form. With the help of a chainsaw and three dollars worth of hardware we set out to perform our GPPs.
The first series of drags we performed were Front Walks. In this movement we start at the bottom of the driveway and start climbing the hill. Concentrating on keeping the shoulders square and pumping the arms as you walk up the incline. At the start of my walk my heart rate was at 94 BPM. By the time I reached the top of the hill I was at 145 BPM. The muscles that are targeted here are the quads, lower back and abs. This was done for three sets with a three-minute rest between sets.
The next series is the Backwards Drags.this was a killer. This drag is done by staying low as in a break down position, with the shoulders squared.Start to walk backwards up the hill always pulling with your arms. The muscles that are targeted here are the hamstrings, low back, quads, and hip flexors. This is also done for three sets with a three-minute rest between sets.
The next series are the Pull Thru. Start this drag by walking forward until there is tension on the cable, bend over with the knees slightly bent, lower the arms through the legs and start to pull through in a half moon motion. Thrust your hips through as you are about to complete the lock-out. Repeat this movement all the way up the hill. The muscles that are targeted here are upper back, lower back, abs, front- delts, hamstrings and hip area. This is also done for three sets. This is a lot harder than the others so we found that a five-minute rest works best.
The next series are the Rear Delt Pulls. Start this drag by facing the log. Pull tension, stand slightly upright with the elbows high and pull back to you, always keeping the elbows high and squeezing the rear delts. Once you pull the log to you walk back and start all over again. The muscles that are targeted here are rear delts, and handgrip. This is done for three sets and three-minute rest in between sets.
There are many other exercises yet to be experimented with in the uses of the log. I have tried all of these pulls with the use of a sled and I felt my results were much different. First of all I did not get the same affect on my cardio system with the sled as I did with the log. Also, on all of the pulls, you create a longer pulling motion due to the length of the log. This enables you to tax your muscles at a higher rate. I'm not saying to throw your sled away but maybe try something different, and for those without a sled this is a lot cheaper.