Vallerina 2 #1 October 22, 2003 I haven't put many jumps on a BirdMan suit, so I didn't get a good enough feel for which muscle groups it takes to fly one well. Also, I have, obviously, never flown a Skyflyer, and have no idea of just how much more muscle it takes. So, since I'm going to get back into my weight training program, can anyone recommend excercises/muscle groups to work/etc to improve my performance? If I'm gonna workout, I may as well help my skydiving while doing it!There's a thin line between Saturday night and Sunday morning Quote Share this post Link to post Share on other sites
kevin922 0 #2 October 22, 2003 manbird and I are working on that for a website, i'll let you know when it's done :) short answer, concentrate on arms!! lifting weights up from your sides out so that you're making a "T" with your body is a good one to do a bunch of.. ARMS ARMS ARMS Quote Share this post Link to post Share on other sites
billvon 2,995 #3 October 22, 2003 >can anyone recommend excercises/muscle groups to work/etc to > improve my performance? I've been doing two things: -Lying on my back, arms extended, lifting soft weights with the backs of my hands. This is sorta exactly what you do in the air, so I figure it's got to work the right groups. Warning: Amy says this is hard on your rotator cuff muscles, so go slow. -Working on flexibility (mainly so the tightness from the above exercise doesn't hinder me from getting to my PC, which it did the first time I worked on it) Quote Share this post Link to post Share on other sites
LouDiamond 1 #4 October 22, 2003 Simple exercises to build up BM specific muscles are pushups and any deltoid exercise that has you raising your arm either to the front, side or rear of your torso. These can be done with cans(soup etc), books or any available item if you don't want or don't have the time to go to the gym."It's just skydiving..additional drama is not required" Some people dream about flying, I live my dream SKYMONKEY PUBLISHING Quote Share this post Link to post Share on other sites
bodypilot1 0 #5 October 22, 2003 Soup cans? Too funny... Go buy some small bumb bells (2-5 lbs size) from Big 5, or a set of the strengthening "Bands" work great and they are cheap. Start out easy and work up, as you find it easier to do the reps by standing on the bands and lifting them up from your sides with your elbows locked straight. Bands come in a set each for more resistance or sold seperately and easy to store at home. Also work on doing calf raises (pointing you toes) with many reps. Weights may be used here if you wish to, but not needed for endurance. This will help you to not have your legs get fatigued when making those long flights. Good luck! Edwww.WestCoastWingsuits.com www.PrecisionSkydiving.com Quote Share this post Link to post Share on other sites
LouDiamond 1 #6 October 23, 2003 QuoteSoup cans? Too funny... Hey, sometimes you have to use whatever is available. Get you a BIG can of something and do a few sets and then tell me what you think"It's just skydiving..additional drama is not required" Some people dream about flying, I live my dream SKYMONKEY PUBLISHING Quote Share this post Link to post Share on other sites
leroydb 0 #7 October 23, 2003 how about a big can of whooop ass hahahaLeroy ..I knew I was an unwanted baby when I saw my bath toys were a toaster and a radio... Quote Share this post Link to post Share on other sites
bodypilot1 0 #8 October 23, 2003 Quote***Get you a BIG can of something and do a few sets and then tell me what you think I guess I'll go try and find some 25 lb cans of soup tomorrow since thats what I usually work with...LOLwww.WestCoastWingsuits.com www.PrecisionSkydiving.com Quote Share this post Link to post Share on other sites
LouDiamond 1 #9 October 23, 2003 QuoteI guess I'll go try and find some 25 lb cans of soup tomorrow since thats what I usually work with...LOL I recommend the Hungry Man or Dinty Moore cans if you want heavy I don't think Val is in the 25lb range yet for Delt exercises, so it's all good"It's just skydiving..additional drama is not required" Some people dream about flying, I live my dream SKYMONKEY PUBLISHING Quote Share this post Link to post Share on other sites
BirdWoman 0 #10 October 23, 2003 You've come to the right place. I have a lot of experience in weight training from my athletic background and also my soon-to-be college degree in Sport and Exercise Science. What the others have said is pretty close to what you want to do, but I'll give you all the advice I can. First off, it can be more difficult for females to fly the suits, especially the S/S3. The larger surface area, combined with generally weaker upper bodies, can make for some difficult flights. It is important to work on the entire upper body with emphasis on the specific muscles, so keep that in mind. Another thing to keep in mind is that you want to do static training because of the mechanism of movement (i.e. holding one position for a period of time). Here is what I would work on and how: 1-the specific muscles that the suit requires are the deltoids, mainly the middle and anterior portions. A)To work the middle delt: do lateral raises with a weight, where you start with the weight at your side and gradually raise it straight out to the side up to shoulder level. Don't raise the weight above shoulder height. Start by holding it there for 10 seconds, then gradually increase the time as you can. When you can hold the weight for 20 seconds for three sets, you can up the weight. DO NOT start with a weight that is too much; doing so can cause undue stress on the muscles that make the rotator cuff and thus lead to shoulder problems! B)To work the anterior delt: Do the same lift as above but move the weight slightly to the front (only about 30-45degrees). ***You can also work your middle/ant. delts by doing the seated shoulder press, either with a machine or free weights. If done with free weights, sit upright and start with the weights at shoulder height, elbows flexed and in at the side. Slowly raise the weights over your head and bring them together. The long count is raising, the short is lowering. 2-You need to work the upper tricep as well, and this will also work the inferior head of the anterior delt. To do this, perform a front raise, where you raise a weight from the side of your body to straight out in front of you. Hold it there in the same manner as above for the delts. 3-To work your posterior tricep, you can do either tricep extensions or tricep kickbacks. The extensions can be done either on a machine or with free weights where you start with the weight behind your head so that your elbow is flexed, then raise the weight above your head slowly as to fully extend your arm. If you do the kickbacks, kneel on a bench with one knee and have the same arm for support on the bench (i.e. right hand and knee on the bench). Hold your left arm into your side while holding the weight up close to your shoulder so that the elbow is flexed. While "squeezing" your left tricep, extend your elbow so that the weight and your lower arm end up by your butt. The long count should be while extending, the short count while flexing. 4-You can't forget about your trapezius. You can do seated rows (with a machine) or with free weights. If using free weights, you can do lateral raises. Using the same stance with a bench as you did for tricep kickbacks, let the weight hang in your hand straight at the ground, elbow extended. When you raise the weight, you are going to flex at the elbow as you perform shoulder adduction (squeeze your shoulder blade toward your spine). Try to keep the elbow in toward the side of your body. The fast count is raising, the slow count is lowering. 5-Dont' forget your pecs. Even though these muscles play a small role in flying as the majority is in your shoulders, they are still important. Push-ups, horizontal bench press or the military press will all work. If you do push-ups, you will also work your deltoids and laterals a little as well. However, don't let push-ups replace the specific exericises I have mentioned. I hope this helps! If you need clarification on anything, or want more lifting workouts, please feel free to contact me. I feel like I have a lot to offer in this area and would love to help when I can! Flock Hard- Stacey BMI"I don't know where it is that I'm going, but wherever it is there I'll be!" --quoted by me Quote Share this post Link to post Share on other sites
bodypilot1 0 #11 October 23, 2003 Yah, do what Birdwoman said.... But don't drop the soup can on your toes! Good luck!www.WestCoastWingsuits.com www.PrecisionSkydiving.com Quote Share this post Link to post Share on other sites
Vallerina 2 #12 October 23, 2003 Cool! Thank you very much for the information! Congratulations on getting your degree soon! QuoteI don't think Val is in the 25lb range yet for Delt exercises, so it's all good I'm a big woman with big muscles! I take offense to that! How dare you doubt me! There's a thin line between Saturday night and Sunday morning Quote Share this post Link to post Share on other sites
LouDiamond 1 #13 October 23, 2003 QuoteI'm a big woman with big muscles! I take offense to that! How dare you doubt me! OK, My bad You can use the 25 lb soup cans too"It's just skydiving..additional drama is not required" Some people dream about flying, I live my dream SKYMONKEY PUBLISHING Quote Share this post Link to post Share on other sites
TALONSKY 0 #14 October 23, 2003 For the Pectoral Major muscle wouldn't the fly movment be a better choice. I also feel that in the fly movement your arms are pretty much the same position you would be flying (minus shrugging your shoulders)? Kirk P.S. great post Quote Share this post Link to post Share on other sites
BirdWoman 0 #15 October 23, 2003 Performing flys will work for the pecs, as it works primarily the pec major but also a little of the pec minor. Some people choose flys over the press, especially on a machine, because of the decreased stress on the cuff muscles. However, the seated press machines allow you to work both the pec minor and major depending on the grip you take on the "bar". An advantage to that over flys is that the angle of torque created on your shoulders is much less than flys. They both will work, and it depends on personal preference. As for doing flys because of the similarity of arm position in flight...true, the arms are in roughly the same plane of movement with the exception of hand placement/shoulder rotation around the axis. in flight your arms are swept back with your palms facing back, which puts the shoulder in posterior rotation. With flys the palms are face-up and you are performing shoulder adduction. I guess what I'm getting at here is that the pecs play such a minor role in flight because the majority of muscle emphasis is on shoulders/upper back. The only reason why you want to work on pecs is to balance out the antagonistic muscle pairs (ex. pecs and lats, biceps and triceps, etc) as to avoid injury. Make sense? Stacey"I don't know where it is that I'm going, but wherever it is there I'll be!" --quoted by me Quote Share this post Link to post Share on other sites
Deuce 1 #16 October 23, 2003 How 'bout those big cans of Sapporo? Or maybe big bottles of Tres Generaciones? I will bring weight training supplies to Eloy, and we can have a seminar and compare technique. Quote Share this post Link to post Share on other sites
base704 0 #17 October 23, 2003 QuoteThis is sorta exactly what you do in the air sorta exactly?You can get a lot more done with a kind word and a gun than with a kind word alone. Quote Share this post Link to post Share on other sites
billvon 2,995 #18 October 23, 2003 >sorta exactly? Same muscles, but during this exercise you're not on your belly going 90mph . . . Quote Share this post Link to post Share on other sites
kimgriffin 0 #19 October 28, 2003 Hi Vallerina. Although I don't find it hard to fly my Skyflyer, I do feel the burn in my shoulder muscles if I'm having a maxed out flight. I do 3 different standing free weights excersizes for my shoulder muscles - lifting out to the side, lifting out to the front and one that's like shrugging your shoulders. I make sure to have a heavy enough weight that I can't do more than 12 reps without my muscles screaming. I only do this a 1-2 times a week but seems to work for me. I also do push ups regularily - one of the easiest and all-around upper body exercisized I think. Good luck! Bird babes rock! ~Kim-Kimberly Griffin Quote Share this post Link to post Share on other sites
Vallerina 2 #20 October 28, 2003 Thank you very much for the info! I have another question that's probably more of a general fitness question, but here goes! Is it okay to do these arm workouts after a hard run? I believe you aren't supposed to do much weight training after a long run (which for me isn't very long), but I can't dedicate my life to working out, so I'd like to put as much as I can in one session. I'm starting my fitness routine up again today which means I'm gonna go run on a treadmill. I'll be worn out (because I am out of shape compared to how I was 3 months ago) but I would still like to do some of these arm workouts. I should be okay, right? QuoteGood luck! Bird babes rock! I'm still a wanna be! I don't own my own suit yet! I feel like I'm on student status all over again!There's a thin line between Saturday night and Sunday morning Quote Share this post Link to post Share on other sites
leroydb 0 #21 October 28, 2003 Quote Is it okay to do these arm workouts after a hard run? I believe you aren't supposed to do much weight training after a long run (which for me isn't very long), but I can't dedicate my life to working out, so I'd like to put as much as I can in one session. I am in the army and we do pushups after short runs, medium runs, long runs, very long runs, and even the OMG I am gona die if I don't stop running run. So yes its okLeroy ..I knew I was an unwanted baby when I saw my bath toys were a toaster and a radio... Quote Share this post Link to post Share on other sites
outrager 6 #22 October 28, 2003 Yo ! I believe if you work on both strength and endurance the same day, it is more efficient to do strenght excercises first and endurance loads second. A simple solution: work your arms before running on a trademill ;-) bsbd! Yuri. Quote Share this post Link to post Share on other sites
bodypilot1 0 #23 October 28, 2003 Quote Is it okay to do these arm workouts after a hard run? I believe you aren't supposed to do much weight training after a long run?*** Yes, cardio and stretching is always good before working out any muscules. Quote I'm starting my fitness routine up again today which means I'm gonna go run on a treadmill. I'll be worn out (because I am out of shape compared to how I was 3 months ago) but I would still like to do some of these arm workouts. I should be okay, right? *** Be sure to start your "new" workout routine very easy and build up from there. You dont want to do damage to any bodypart that hasn't been worked in awhile, so start with short runs and "light" wieghts. And make sure you getting the proper nutrition before any workout! Good luck, Edwww.WestCoastWingsuits.com www.PrecisionSkydiving.com Quote Share this post Link to post Share on other sites ManBird 0 #24 October 28, 2003 QuoteYo ! I believe if you work on both strength and endurance the same day, it is more efficient to do strenght excercises first and endurance loads second. A simple solution: work your arms before running on a trademill ;-) bsbd! Yuri.Just backing Yuri up on this. It's a lot easier on you to do strength before endurance. You'll get more out of both workouts."¯"`-._.-¯) ManBird (¯-._.-´"¯" Click Quote Share this post Link to post Share on other sites bodypilot1 0 #25 October 28, 2003 I know. Let's ask Birdwoman? What does her Sports and Exercise Science degree tell us.... Edwww.WestCoastWingsuits.com www.PrecisionSkydiving.com Quote Share this post Link to post Share on other sites Prev 1 2 Next Page 1 of 2 Join the conversation You can post now and register later. If you have an account, sign in now to post with your account. Note: Your post will require moderator approval before it will be visible. Reply to this topic... × Pasted as rich text. Paste as plain text instead Only 75 emoji are allowed. × Your link has been automatically embedded. Display as a link instead × Your previous content has been restored. Clear editor × You cannot paste images directly. Upload or insert images from URL. Insert image from URL × Desktop Tablet Phone Submit Reply 0 Go To Topic Listing
ManBird 0 #24 October 28, 2003 QuoteYo ! I believe if you work on both strength and endurance the same day, it is more efficient to do strenght excercises first and endurance loads second. A simple solution: work your arms before running on a trademill ;-) bsbd! Yuri.Just backing Yuri up on this. It's a lot easier on you to do strength before endurance. You'll get more out of both workouts."¯"`-._.-¯) ManBird (¯-._.-´"¯" Click Quote Share this post Link to post Share on other sites
bodypilot1 0 #25 October 28, 2003 I know. Let's ask Birdwoman? What does her Sports and Exercise Science degree tell us.... Edwww.WestCoastWingsuits.com www.PrecisionSkydiving.com Quote Share this post Link to post Share on other sites
