Exersices:Wrestler Squat

Wrestler squat:

So you’re a cyclist and think you’ve got strong legs? We’ll see.Start in a kneeling position and then, one leg at a time, ‘step up’ into a squat position. Keep stepping up and down, never straightening the legs. This is an excellent movement for developing leg strength and endurance as well as being tough on your core.

Workout: 60 seconds continuous (change lead leg halfway through) x 4 or 5 with 60 seconds interval


Running With Legentary Ultra-Runner Yiannis Kouros

Yesterday was Cyprus Half marathon Championship. I had the previlige and the honor to run and finish with Yiannis Kouros, the famus ultra runner. These are his world records:


100 miles Road 11h 46min 37s 13.665 km/h
1000 km Track 5d 16h 17min 00s 7.338 km/h
1000 km Road 5d 20h 13min 40s 7.131 km/h
1000 miles Road 10d 10h 30min 36s 6.424 km/h

 Time races

12 h Road 162.543 km 13.545 km/h
12 h Track 162.400 km 13.533 km/h
24 h Road 290.221 km 12.093 km/h
24 h Track 303.506 km 12.646 km/h
48 h Road 433.095 km 9.023 km/h
48 h Track 473.797 km 9.875 km/h
6 days Road 1028.370 km 7.142 km/h
6 days Track 1038.851 km 7.214 km/h

Racim And Revenge – True Story

This happened on TAM airlines.

A 50-something year old white woman arrived at her seat and saw that the passenger next to her was a black man.

Visibly furious, she called the air hostess.

“What’s the problem, ma?” the hostess asked her

“Can’t you see?” the lady said – “I was given a seat next to a black man. I can’t seat here next to him. You have to change my seat”

– “Please, calm down, ma” – said the hostess
“Unfortunately, all the seats are occupied, but I’m still going to check if we have any.”

The hostess left and returned some minutes later.

“Madam, as I told you, there isn’t any empty seat in this class- economy class.
But I spoke to the captain and he confirmed that there isn’t any empty seats in the economy class. We only have seats in the first class.”

And before the woman said anything, the hostess continued

“Look, it is unusual for our company to allow a passenger from the economy class change to the first class.
However, given the circumstances, the commandant thinks that it would be a scandal to make a passenger travel sat next to an unpleasant person.”

And turning to the black man, the hostess said:

“Which means, Sir, if you would be so nice to pack your handbag, we have reserved you a seat in the first class…”

And all the passengers nearby, who were shocked to see the scene started applauding, some standing on their feet.”

4 Ways to Spot Your Weaknesses

If you were a Hollywood celeb or star athlete, you wouldn’t have to think about your workout. You could pay big money to hire a world-class trainer to do that for you.

But if you’re like most of us, you are the person in charge of your lifting plan – choosing your exercises, setting goals for sets and reps, and figuring out how to cram it all into the limited free time you have to hit the gym. So how do you design a workout that best meets your needs?

Thankfully, it’s easier than you think. The following series of simple moves will help you determine your strengths and weaknesses. Once you know the areas where your body is powerful (and where it needs work), you can choose exercises to help you reach your fitness goals.

It’s important to understand how well your body performs the most basic of motions: bodyweight squats, pushups, overhead reaches and lunges.

Self-Assessments: Your Starting Point

Whether you’re a seasoned workout warrior or gym newbie, it’s important to understand how well your body performs the most basic of motions: bodyweight squats, pushups, overhead reaches and lunges.

These moves will tell you a lot about how stable and how mobile you are. If you’re stable, you’re in control. If you’re mobile, you have the range of motion to perform exercises with proper form. If you’re wobbly, shaky or just can’t fathom how your hips could ever sink into a squat, you’ve just discovered an area for improvement.

Assessment 1: Bodyweight Squat

The Test: Stand facing a wall with your legs a little more than shoulder width apart. Descend into a squat. Keep your torso upright, with your knees tracking over your toes. If you fall forward or your knees buckle inward, you’ve got a problem. Either your ankles, hips or upper back don’t have enough flexibility to perform the squat, or your core doesn’t have the strength to remain upright.

The Fix: To address mobility issues in your lower body, you want to open up your hips with exercises such as striders. You can also improve flexibility in your upper back by performing thoracic extensions on a foam roller. Lastly, you should do some planks to strengthen your core.

Striders: Start in a pushup position with your legs, glutes and upper back tight. Lift your right leg and bring your right foot to the outside or your right hand. Return to the starting position and repeat on the left side. Keep your entire body in a straight line during the movement – don’t let your hips drop. Perform up to three sets of eight to 12 repetitions for each leg.

Thoracic Extensions: Lie with a foam roller underneath your back about halfway between your shoulders and hips. Your hips should touch the ground. Tuck your chin but do not stretch your neck, and keep your hips pressed against the ground as you extend over the foam roller as far as you can. Then bring your chin back upward, as if you were doing crunches. Perform two sets of eight to 12 extensions.

Plank: Start either on your hands in a typical pushup position or on your forearms if you find the pushup position too challenging. Tense all of the muscles in your body, including your back, core, glutes and lower legs. Hold this position for one to two minutes. Do up to four sets.





Assessment 2: Pushups

The Test: Set up in the top of a pushup with your arms locked. Lower yourself with control, tucking your elbows in toward your sides. Bend your elbows to 90 degrees, then reverse the movement and drive back upwards to the starting position. Perform 10 repetitions, paying particular attention to the following: Does your back remain straight? Were your shoulders wobbly? Did your elbows flare outward? If so, your triceps are weak or you don’t have proper engagement in your core and back to perform the exercise.

The Fix: If the problem was in your core, the fix is simple – add planks to your workout. If the instability felt rooted in your shoulders, try face pulls, which strengthen the shoulder retractors and external rotators. And if your elbows flared outward, dumbbell military presses will help.

Face Pulls: At a cable resistance machine, position a two-handled rope at the highest setting. Grab each end of the rope with an overhand grip and take a step back so that you feel tension on the rope. Your feet can be together or you can use a split-leg stance. Keep your posture straight as you pull each end of the rope in straight line toward your face. Use a lower weight for this exercise and focus on form. Do up to three sets of 12 to 15 repetitions.

Dumbbell Military Press: Stand with a dumbbell in each hand, held at shoulder height. Engage your torso so that your abs, lats and even legs are all supporting you as you push both dumbbells upwards. Your arms should be fully extended at the top. Lower the weights back to your shoulders and repeat. Perform up to four sets of six to12 reps.





Assessment 3: Overhead Reach

The Test: Stand upright with your feet parallel and positioned about shoulder width apart. Your hands should be at your sides with your palms facing inward. Engage your core – don’t let your ribs flare out — and lift your arms forward, drawing a half-circle in front of you until your hands are over your head, your arms are straight and your thumbs are pointing behind you. Keep your back straight, and don’t let your lower back hyperextend. If you are unable to reach fully overhead, it’s an indication of poor upper back mobility, a weak core and even potential issues in your hips.

The Fix: This assessment goes hand in hand with the squat assessment, and tells you a lot about your shoulder mobility and posture overall. Many lifters have internally rotated or slouched shoulder posture, which the overhead reach will point out immediately. If your shoulder flexibility is less than you’d like, address it with shoulder stretches on a squat rack. For mobility problems in your back, try some foam roller work. Lastly, use squat-to-stands to fix any issues in your hips.

Shoulder Stretches: Find a squat rack or power cage, bend your arm 90 degrees at your elbow and place your forearm against one of the racks. Turn your torso away from your arm. Keep your trunk in a neutral position with your shoulders and hips parallel as you turn. You should feel a stretch in the front of your shoulders and across your chest. Repeat on the other side. Hold each stretch for 10 to 15 seconds. Do three to four sets.

Foam Roller: Roll back and forth on the foam roller, working out any tightness in your middle to upper back. Roll for 30 to 60 seconds, and do up to three sets. Then turn to your side, keeping the foam roller perpendicular to your torso, and roll out your triceps and lats. Move slowly and deliberately, taking deep breaths whenever you feel discomfort. Repeat the routine on your other side.

Squat-to-Stands: Grab the tops of your toes while trying to keep your back as straight as possible. Squat down, driving your knees toward the outside of your arms. Continue to hold on to the tops of your feet as you extend your hips back up. When you feel tension in your hamstrings or glutes, lower yourself back down. Repeat this pattern for up to two sets of eight to 12 repetitions.





Assessment 4: Lunges

The Test: Start by standing upright and take a step forward with your right leg. Plant your right foot squarely on the ground, shifting most of your weight into your right heel.

Lower your body, keeping your torso erect until both your back leg and front leg are bent at 90 degree angles. Your back foot should be up on your toes, and your left knee should just barely be touching the floor. Stay in control as you step forward with your left foot, bringing it directly alongside your right leg. Repeat on the other side. Throughout the routine, your hands can either be at your sides or pressed together in front of your chest.

If you have a tendency to shift side to side, or your front knee is falling forward of your toes, it indicates immobile hips or ankles.

The Fix: Work on the mobility of your ankles with a simple ankle mobility drill.

Ankle Mobility Wall Drill: Stand about one foot away from a wall with your feet flat. Keep your heels down, and drive your right knee forward, trying to touch the wall. Repeat on the other side. Perform eight to 12 repetitions for up to three sets.

Hip Thrusts: Your instability on lunges could be an indication of a weakness in your posterior chain — the backside muscles including your glutes and hamstrings. Because of immobility and misalignment in your hips, your glutes typically don’t work the way they should, which negatively affects your stability. Performing hip thrusts will reactivate your glutes and provide a dynamic stretch on your hips flexors on the front side of your hip.

Lie face up with your upper back on a flat bench and your feet flat on the floor. Keeping your torso and head in a straight line, lower your hips toward the floor. Then reverse the movement by powerfully contracting the glutes and thrusting your hips upward, extending your hips until your knees, hips and torso are in a straight line.

Can You Do This?

1: While sitting at your desk in front of your computer, lift your right foot off the ground and make clockwise circles.
2: Now while doing this, draw the number “6″ in the air with your right hand.
Result: Your foot will change direction and you can do nothing about it.
Are you trying again ?

Have in mind that, 99% can’t do this! Usually, for some reason, the 1% who can do it are mostly left handers.

Foot Strike and Injury Rates in Endurance Runners

Read that very interesting study, published at PubMed, which concluded that runners who habitually rearfoot strike have significantly higher rates of repetitive stress injury than those who mostly forefoot strike.

Foot Strike and Injury Rates in Endurance Runners: a retrospective study.


1Department of Human Evolutionary Biology, Harvard University, 11 Divinity Avenue, Cambridge MA 02138, USA 2Department of Athletics, Harvard University, 65 North Harvard Street, Boston MA 02163, USA 3University Health Services, Harvard University, 75 Mt Auburn Street, Cambridge MA 02138, USA 4Baylor Health Care System, Institute of Health Care Research and Improvement, 8080 North Central Expressway, Suite 500, LB 81, Dallas, TX 75206, USA.



This retrospective study tests if runners who habitually forefoot strike have different rates of injury than runners who habitually rearfoot strike.


We measured the strike characteristics of middle and long distance runners from a collegiate cross country team and quantified their history of injury, including the incidence and rate of specific injuries, the severity of each injury, and the rate of mild, moderate and severe injuries per mile run.


Of the 52 runners studied, 36 (59%) primarily used a rearfoot strike and 16 (31%) primarily used a forefoot strike. Approximately 74% of runners experienced a moderate or severe injury each year, but those who habitually rearfoot strike had approximately twice the rate of repetitive stress injuries than individuals who habitually forefoot strike. Traumatic injury rates were not significantly different between the two groups. A generalized linear model showed that strike type, sex, race distance, and average miles per week each correlate significantly (p<0.01) with repetitive injury rates.


Competitive cross country runners on a college team incur high injury rates, but runners who habitually rearfoot strike have significantly higher rates of repetitive stress injury than those who mostly forefoot strike. This study does not test the causal bases for this general difference. One hypothesis, which requires further research, is that the absence of a marked impact peak in the ground reaction force during a forefoot strike compared to a rearfoot strike may contribute to lower rates of injuries in habitual forefoot strikers.

Asthma and Sports? Absolutely!

World Health Organization (WHO) recently fugures out that about 150 million people suffer from asthma worldwide. The inflammatory disease of the airways causes the bronchi to cramp. Due to the experienced impaired breathing during physical exercise, asthmatics often avoid sports activities. But they should not! Not only physical fitness may decrease progressively; even light physical exercises can cause enormous difficulties in breathing. A study reveals that asthmatics that do sports suffer less from asthmatic attacks and can cope with their disease considerably better.

Many people concerned are not sufficiently informed about their disease: Therefore, the fear of suffocation determines their whole life. The most common reasons for an asthmatic attack are allergies, not-allergic stimuli such as smoke or dust, and also physical effort. Right medicine, as well as breathing therapy, and sports help asthmatics to handle the disease. In physiotherapy the patients learn to focus on their body and to control their breathing. Breathing exercises, relaxing techniques, and specific muscle training strengthen the respiratory tract.

A good medical care is vital to practice endurance sports despite asthma. Suitable sports for asthmatics are the dynamic ones, such as jogging, walking, swimming, cycling, or rowing. Sporty activities with sudden movement like football, sprint, tennis, or squash, however, should be avoided. A doctor or trainer should help to develop a suitable training program. People with allergic asthma have to pay special attention to the weather and surrounding area. Sometimes indoor training might be the right solution. Anyway, a spray in case of an emergency as well as a peak flow meter should always be near during the training session. Training in a group can be recommended, too.

Sports and asthma can go together! Star athletes like Dennis Rodman or Paul Scholes demonstrate it. It is just essential to learn how to handle the disease in order to live without the typical anxieties and doing sports consciously and with fun.