9. Dumbbell curls x 10-15 repetitions (either standing or
on the stability ball).
L
6. Shoulder bridge x 30 seconds. Maintain controlled
breathing while holding the position.
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9
6
All photos provided by John Amtmann and Brian Schwarzkoph
6
Complete exercises 1 through 9 twice and you will get 30
minutes of cardio and a well-rounded strength training
session.
7. Stability ball dumbbell pullovers x 12-15 repetitions.
Pay attention to engaging your abdominals, low back and
hip musculature to maintain balance.
8. Dumbbell triceps extension x 10-15 repetitions. Again,
pay attention to engaging your abdominals, low back and
hip musculature to maintain balance.
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8
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www.arborage.com
Repetitions should be performed under a controlled
speed. To eliminate momentum, raise the weight in
about 3 seconds while exhaling, and lower the weight in
about 3 to 4 seconds while inhaling. Though these are
basic programs suitable for beginners, an advanced athlete and seasoned arborist could still benefit from this
basic approach to fitness and conditioning, but the
commitment to intensity would have to be different.
These types of programs have been used successfully
for years in training other athletes for the rigorous
demands of judo, wrestling, boxing, grappling and
mixed martial arts. The arborist is an industrial athlete,
and must be dedicated to developing/maintaining fitness to continue to safely and effectively work in the
industry. These programs are a good start for anyone
who would simply like the option to train at home
instead of at the gym.
John Amtmann is a professor of Applied Health Science
program at Montana Tech in Butte, Mont. He works as
an arborist during the summer, and can be reached via
e-mail at jamtmann@mtech.edu. Quarterback for the
Montana Tech Orediggers, Brian Schwarzkoph is an
Applied Health Science student at Montana Tech, and
is a tree worker in his spare time. He can be reached
via e-mail at BWSchwarzkoph@mtech.edu.
Arbor Age / November/December 2013
21
