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Week 4: Antagonist Muscle Training
Week 4: Antagonist Muscle Training
Learning Objective: Introduction to antagonist muscles and how to effectively train them to prevent injury
Three types of muscle contraction
Understanding - Agonist / Antagonist Muscle
Why antagonist training is essential
Antagonist muscle(s) training
Push Up
Duration: 15-20mins
Equipment: Sufficient space, chairs / bench / stacked books if needed
IMPORTANT:
IMPORTANT:
*Start with warm-up before trying these drills. Do 20-30 seconds of jumping jacks or skipping to raise your body temperature and increase blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.
*Start with warm-up before trying these drills. Do 20-30 seconds of jumping jacks or skipping to raise your body temperature and increase blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.
*STOP AT ANY TIME YOU FEEL ANY PAIN OR DISCOMFORT ON ANY PART OF YOUR BODY AND REST
*STOP AT ANY TIME YOU FEEL ANY PAIN OR DISCOMFORT ON ANY PART OF YOUR BODY AND REST
1. Three types of muscle contraction
1. Three types of muscle contraction
concentric
concentric
The muscle shortens to create movement. Example: Curling a weight into a bicep curl.
eccentric
eccentric
The muscle lengthens to control movement. Example: Slowly letting down a weight from a biceps curl.
isometric
isometric
The muscle sustains a fixed position to stabilise movement. Example: Holding a weight in the mid range of a biceps curl.
Images from Climbing Journal
2. AGONIST - Antagonist muscle
2. AGONIST - Antagonist muscle
Agonist - Muscle(s) that provides the major force to complete the movement
Agonist - Muscle(s) that provides the major force to complete the movement
Antagonist - Muscle(s) that opposes another muscle(s) action
Antagonist - Muscle(s) that opposes another muscle(s) action
Let's use the example of a bicep curl as above,
Bicep (AGONIST) contracts and undergoes a concentric muscle action
Tricep (ANTAGONIST) on the opposite side of the arm lengthens and relaxes to allow the elbow to bend. The triceps antagonises or opposes the movement of the curl
Role-reverse when you perform a mantle. Your triceps muscle becomes the agonist and the biceps becomes the antagonist
*Under high stress, such as during climbing, the antagonist may also undergo an eccentric muscle action to control movement at the end range of motion. An example could be moving SIDEWAYS (not upwards) as you are holding on to an undercling with on hand. You engage in both your bicep and tricep to generate the momentum and control.
3. Why IS antagonist training essential?
3. Why IS antagonist training essential?
Bring more stability and smoothness to your motion
Climb more efficiently to avoid being "pumped" or getting tired too quickly
Encourage proper muscle movement
Prevent strain and injury
Let's go through these points in more details next week!
4. antagonist training - push-up
4. antagonist training - push-up
Climbers naturally use the motion of pulling most of the time they are on the wall. Pushing-motion is often neglected. We will be focusing on PUSH-UPS for our first antagonist training.
In the video below, we will learn
In the video below, we will learn
Recognise and avoid mistakes
Correct techniques
How to get stronger with good form
Prevent injuries
Progressively go from Level 1 to Level 4
*I would highly recommend each one of you to start from Level 1 (see below) to make sure we understand and practice the right form and techniques, even if this is not your first time doing push-ups. You might not be doing it correctly previously.
Level 1 - Inclined / Floor Eccentrics (Minute 6:43)
Level 2 - Inclined Push-Ups (Minute 7:28)
Level 3 - Normal Push-Ups
Level 4 - Archer Push-Ups (Minute 9:57)
Push-up Drills - 3-4 times a week
Push-up Drills - 3-4 times a week
Start by completing the finger-conditioning exercises (3 grips) shared last week and rest for 5 minutes
Do 8 reps / push-ups = 1 set
90 seconds rest between each set
Complete 3 sets (24 reps in total)
Only Level Up once you can complete 3 sets easily and have lots of energy left
FOCUS ON GOOD FORM, NOT HOW QUICK YOU CAN COMPLETE A SET
*You may use chairs / bench / stacked books or even a table for the inclined exercise. Remember, you should start higher and progressively go lower as your form improves.
It can be challenging to know if your form and posture are good and correct as you're doing these exercises. I'd highly recommend that you video yourself doing the push-ups to be able to see clearly. You can check and compare with the video above. It'll be great if you partner up with your sibling or parent as well!
It can be challenging to know if your form and posture are good and correct as you're doing these exercises. I'd highly recommend that you video yourself doing the push-ups to be able to see clearly. You can check and compare with the video above. It'll be great if you partner up with your sibling or parent as well!
Allez and Have Fun!
Allez and Have Fun!
Stay safe and take care!
Stay safe and take care!
Please feel free to contact Akmal at akmaluwc@gapps.uwcsea.edu.sg
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