Pilates Blog

2004 Olympic Gold Medalist Andre Ward left and Joseph Pilates right were both boxers. Joseph Pilates Trained professional boxers in England and lost an eye in an armature bought. Joseph Pilates would Spin Pilates movements to address the sports specific needs of many different kinds of athletes. Ward used Pilates
“I use Pilates to strengthen my core, which creates balance and leads to velocity”

Ward trains hard, incorporating old standbys such as running stadium steps, jumping rope and sparring with more modern practices such as Pilates, sprinting on a treadmill and working on his abdomen and body core with a giant blue exercise ball.Example Pilates Exercise In Andre Ward ‘s Workout

PILATES Crisscross
Lie on your back with hands clasped behind your head. Lift your legs so your thighs are perpendicular to the floor and your knees make a right angle. From this starting position bring your right knee toward your chest and extend left leg until it’s straight, with the foot about a foot off the floor. At the same time raise your shoulders and rotate so that your left elbow almost touches your right knee. Return to starting position. Repeat with opposite knee/elbow. 15 each side

SPINAL ARTICULATION: FLEXION & ROTATION WITH HIP & SHOULDER DISASSOCIATION

Contraindications: Neck and lower back injuries; osteoporosis

Intermediate to Advanced Exercise

Starting Body Position: Supine
• Trunk flexion; top of the head to the ceiling
• Hands behind the head with elbows wide
• Draw right flexed knee to chest; lengthen extended left leg above the floor

Action
• Exhale while crossing left shoulder and elbow toward right knee
• Right elbow reaches back behind the head with eye gaze to elbow
• Inhale while changing legs
• Exhale while crossing right shoulder and elbow toward left knee

Repetitions 5 - 10x

Purpose
• Strengthens powerhouse muscles (targets obliques)
• Hip and Shoulder Disassociation
• Pelvic-lumbar stability
• Strengthens neck flexors and rotators
• Increases coordination

Watchpoints
• Flipping elbows to opposite knees without actual trunk rotation
• Shoulder elevation or protraction
• Hyperlordosis of lumbar spine
• Poor coordination of alternating arms and legs
• Lack of core strength/control: No height from the upper trunk or head; movement from head and trunk
• Lack of pelvic stability

Cues
• “Follow the back elbow with your eyes! Reach way back stretching your waist!”
• “Lift the side of your trunk and reach the opposite shoulder and elbow to the knee.”
• “Your hips are in cement and cannot move!”

Andre Ward Cross Training Program Inclides

MEDICINE BALL WARMUP
Shoulder/Core Prep
Hold a 10-lb ball with both hands, arms extended in front of you, and move it in 10 large clockwise circles. Then move it in 10 counterclockwise circles. Raise the ball above your head and repeat.
Medicine Ball Squat
Hold the ball behind your head with both hands and squat. Two sets of 20
Medicine Ball Calf Raise
Hold the ball behind your head and go up on tiptoe. Two sets of 20

SPEED AND ENDURANCE
Treadmill Run
Begin with a one-minute jog at zero incline. Then do the following sprints, slashing the speed between sprints for 30-40 seconds to catch your breath.
8 mph at 5% incline Two 30-second sprints
8.5 mph at 7.5% Two 30-second sprints
9 mph at 10% Two 30-second sprints
9.5 mph at 11.5% Two 20-second sprints
10 mph at 13% Two 20-second sprints
10.5 mph at 15% Two 15-second sprints

Rubber Ball Hand-Speed Drill
Stand in the middle of a large, open room. Bounce a small superball on the floor and catch it on the first bounce. Repeat, but bounce it a little farther away or a little softer, so you have to move even quicker to catch it. Keep varying bounces. Five minutes

Speed Jump Rope
Go for maximum foot speed. Three three-minute rounds with one minute rest between each.

ShadowBoxing or Heavy Bag Work
Keep your hands and feet moving constantly. Three three-minute rounds with one minute rest between each. Alternate between the two on different workouts.

Olympic Athletes Spin Pilates Movements to meet their Sports Specific needs

written by PalmBeach