Men's Workout Program

[Guest benny369]

Does anyone have a weightlifting program they suggest to supplement ballet class everyday? I am taking technique class almost every day, but I only do Pas de deux twice a week. I am trying to gain a little mass, while still staying thin and strong, but it seems to be hard to do both at the same time...Does anyone suggest a specific workout, or even a specific type of workout (e.g. powerlifting, supersets, etc) to do as a male dancer. Let me know please

 

Thanx,

Ben

[Mel Johnson]

Ben, anytime anybody has asked me about supplementary exercise for dancers, my automatic response is now "Pilates"! Use the parts of the modality with the apparatus, and you will get a whole lot of help with what you need.

[ping]

I think there is also a weight lifting program that (if I remember correctly) is supposed to be great for dancers because it doesn't build bulk it builds long muscles but the name is escaping me at the moment.

 

As soon as I remember the name could you clarify that it is okay Mr. Johnson. I am just going off of what I have been told and what I have seen. My Dad uses this program. He was doing supersets with a nationly ranked trainer. But then switched to this other program when he got busy with work.

 

 

ping

[ping]

The program is called Power of 10. There is also a book you can get at Barnes and Noble that is called Power of 10 which gives you the exercises and explains how it works.

 

My dad had been doing supersets for a couple of years but when he started doing the Power of 10 program he lost a lot of his bulk but maintained the strength he had while doing supersets.

 

ping

[Guest mic31]

I second the advice about pilates. The Reformer and Cadillac will help alot as well as alot of mat work. Without building strong core muscles( abs and back) your arms won't do you much good. Pilates also won't bulk you up the way that any weight training program tends to. Just remember to have a good amount of time to stretch after each excersise session.

[Mel Johnson]

Then there's this little point: I don't believe that classic weightlifting does very much to help with the kinds and directions of lifts performed in classical ballet. A standard curl-and-press will do things if you're doing a straight over-the-head lift, but most lifts are diagonally up and forward of straight up. You need a weights trainer who knows dance to get the best results from a weight-training regimen.

[Guest Maverick]

I agree with Mel and Mic31 about the value of Pilates. Praticed correctly and regularly, Pilates will take care of your body. Once you've progressed to an intermediate or advanced level, you'll find that your core strength becomes the thing. If you want to add bulk for show, stick with curls, presses, and old fashioned push ups.

[dancersteven]

The rule of thumb I learned was that many repetitions of a lighter weight will help build strength and definition, while minimizing bulk. I am also a big fan of the inclined chest press, if you have that machine. As well free weights allow you to work at a variety of non-traditional angles, which can be helpful. Stretching is also VERY important.

 

S.

 

Not doing what you love is neither good sense nor common sense.

-Daniel Nagrin

[Mel Johnson]

Right you are, steven, on all counts! That's why having a dance-savvy trainer is so important.

[citibob]

I'm not going to diss supplemenatry programs. BUT... it's common to believe you need more strength when more skill, timing and technique is what will really help you with the lifts. Practice, practice... it can be frustrating. When you're going into a season, it can help to start doing regular push-ups, etc. every day for a couple of weeks prior --- so you're ready to start lifting the ladies on day 1.

[Garyecht]

Citibob’s comment is so on target I think. I have nothing against weight training for the dancer as long as he or she doesn’t expend too much energy doing it that could better be directed toward dance, but unless one is seriously weak neither does it help much.

 

As to gaining mass. Personally, I think the answer for the dancer is to just get older. Don’t try to rush the process.

 

I think there should be a rule called something like ballet training rule number one—“all problems related to the development of ballet ability and technique are solved by being patient and continuing to practice.” Too un-sexy I know, but dead on true.