Advertisement Many are not motivated to lift weights, he said, even though research shows resistance or weight training increases one’s body strength, and is just as important as running or extensive aerobic activities to control weight.
Martinez, a University of Wisconsin-
La Crosse associate professor of exercise and sports science, wanted to change all that by providing the motivation and making weight training easier.
How about a program based on the principles used by Andrew Rock, the UW-L sprinter and Olympic gold medalist?
Martinez has developed a strength training program, which has been used and tested by Rock, now a professional sprinter.
It’s a program for busy people, Martinez said. It takes seven minutes, three times a week.
Martinez also has 14-minute and 21-minute programs.
These programs are in his new book, “Zero to Fit,” which he wrote with the help of Rock and consultants Dennis Kline and Jack Curtis. The programs combine lifting weights with Pilates-like core isometric exercises.
Through his own research, Martinez found that many people, including well-conditioned athletes, were not getting the most out of their strength-conditioning programs. In fact, many athletes’ weight training was done poorly and improperly, he said.
Rock said athletes concentrate on lifting too much weight and don’t pay attention to proper technique and tempo.
“It really doesn’t give them results, but it looks good,” Rock said. “I was guilty of it. I went through the motions and didn’t see a lot of improvement, and never paid attention to proper strength training. Then two years ago, I started following tempo lifting.”
Rock has since seen steady gains in his performance on the track. “I consider it one of my edges,” he said.
The “Zero to Fit” weight training program is based on two principles — working your muscle, not the weight, at the right tempo, and using the correct technique.
“Don’t get caught up in the idea that you have to lift more and more weight,” Martinez said. “If you observe others at a health club lift weights, you’ll see them grunt, jerk, contort their bodies so they can lift more. They’ve lost sight of their real goal — increased strength and muscle growth.”
The correct mindset, Martinez said, is to lift less weight but to work one’s muscles more for maximum development.
“If you use proper tempo and technique, you will discover the ‘burn’ you want because you’ll be working a specific muscle group,” he said. “You’ll see results sooner if you have the the right technique.”
Martinez said the correct approach is to lift a weight with proper form in a slow, rhythmical, two by two, tempo. He said tempo is crucial to muscular fitness, but it is rarely used properly.
“At the right tempo, I can get a more efficient and precise workout,” Rock said. “I use the same concept for running. I have tried all the programs, and I can do a pretty good workout in seven minutes.”
The book explains the principles and shows photographs of Rock and Martinez demonstrating the exercises. Rock said an accompanying CD sets the tempo and provides motivation.
“If you try the program once, all you need is 10 minutes,” Rock said. “It should be motivating, and takes away all the thinking.”
Kline, UW-L strength conditioning coach, said the book with CD is like having your own personal trainer teaching you the correct technique and setting the right tempo.
“I incorporate this concept with our athletes,” Kline said. “Without proper tempo, it takes you six weeks to get the same progress you can get in two weeks.”
Martinez said he has worked on tempo-focused weight training programs for 2 1/2 years, and wanted to help busy people start a program and stick to it.
“It’s a concentrated effort, it’s time-saving and you see change in a short period of time,” he said.
Martinez asked three La Crosse women to try his strength training program, and they liked it so much they endorsed his book.
“Like everyone, I have a busy schedule, and it’s easy to skip my exercise program when things get hectic, or when I’m out of town, or when the gym is closed,” said Sue Lee. “No more! It’s hard to use the usual excuses when this program is so easy to do and requires so little equipment, money and time — two dumbbells and 20 minutes.”
Ginger Jentz said she used the program on a trip, and likes the easy-to-use CD.
“The workout is great if you don’t have a lot of time,” Jentz said. “If I can’t make it to the weight room, I can do the program at home with minimal equipment.”
When Sara Olson started the program, she could barely lift five pounds. She quickly progressed to 10-pound weights.
“I like the workout and feel I that I am getting stronger,” Olson said.
People who have used the program like that they don’t have to lift a lot of weight, but lift weights more controlled and effectively, Martinez said.
“And it’s easy because the movements are choreographed for you,” he added. “Plus people like doing the same workout as Andrew Rock.”
Terry Rindfleisch can be reached at trindfleisch@lacrossetribune.com, or (608) 791-8227.
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