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Thread: routine for a roller derby girl

  1. #1
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    routine for a roller derby girl

    My wife plays roller derby, and really enjoys it.

    She currently does a "routine" that one of her teammates comes up with; it changes every week but essentially it is a bunch of body weight exercises. Some are good (occasional push ups / chair dips / burpees) but most of them are pretty weak like "water bottle curls", butt clenches, etc. I am trying to introduce her to weightlifting, she has an interest but has the typical response of "I'll do what my friends do" and "i don't want to get too big". I think in a few months she'll realize this routine isn't helping her much and I tell her how she won't get big, it's a challenge for women to get big with lower testosterone levels and she'd actually be thinner if she traded fat for muscle, pound for pound. Also her routine is a lot of junk for a lot of volume, every day of the week, and I'm telling her how she could weight lift 3 days a week for less time and see better results. I'm not going to force anything on her but if/when she is ready I want to be ready for her.

    So I'm looking for functional lifts for her. I figure the squat is a no-brainer to build her legs for stronger/faster skating. Deadlift is probably good too in order to strengthen her back; the skating pose is kind of a defensive lean-forward type stance. Any other suggestions?

    thanks,

    philip

  2. #2
    big on TONING dynamo's Avatar
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    good mornings sound good, do they push each other? maybe standing overhead press if so. If she does those 4 (DL,SQ,GM,OHP) she'll be damn near a full body work out and her balance and coordination will be amazing.
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    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  3. #3
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    Quote Originally Posted by dynamo View Post
    good mornings sound good, do they push each other? maybe standing overhead press if so. If she does those 4 (DL,SQ,GM,OHP) she'll be damn near a full body work out and her balance and coordination will be amazing.
    They get to hip-check, flat out pushing with the arms is against the rules.

    She won't be excited about spending a lot of time lifting, at least at first I imagine so I'm trying to keep it simple and functional so she can tell the difference. But gm's and OHP are good all around lifts I agree. Thanks!

    philip

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