Now, I train 3 x per week and stay active with some hiking, swimming and biking. I don’t train to failure but I do train fresh and flawless. That is – I maintain staying fresh during my training and avoid getting tired and sloppy at all costs. I also focus on a flawless technique. Rather than looking at my training sessions as “workouts’’ I think about them as opportunities to “practise’’ the skill of training.
More workouts don’t mean more results. Or as I say “more is not better, better is better’’
My workouts (practice sessions) are broken down into 7 fundamental components. We use these same fundamental components with our clients too
1 – Mobility
Good mobility is the fountain of youth and yet I still see far too many skipping it in their workouts. The mobility portion of the workout may well include soft tissue work in the form of foam rolling, specific mobility exercises and breathing drills. As a general rule of thumb – toes, ankles, hips and thoracic spines need lots of mobility love.
2 – Muscle Activation and Corrective Strategies
Following your initial assessment you should have a good idea of what limitations/dysfunctions you may need to address. For many these often include ‘’waking up’’ sleep inhibited glutes, activating the core muscles and cleaning up any movement patterns that may be challenged.
3 – Core Training
Our core musculature is the powerhouse of our bodies. A strong core makes for a strong foundation. As the late great strength coach Charles Poliquin said ‘’You can’t shoot a cannon from a canoe’’
For more on core training check out this blog (everything you need to know about abs) or (9 of the best abdominal movements)
4 – Strength Training
Here is the place to take the tools of your choice and put together a 20-30 minute strength session. Circuits, ladders, density, tabatas, timed reps and rep challenges work well here. As I always say – focus on squats, hinges, lunges, pushes, pulls and twists A.K.A the fundamental movements patterns. Kettlebells, dumbbells, barbells, TRX, powerbags are all your friends here.
5 – Energy System Development (ESD) A.K.A = Extra Stuff to Do
We use this as our conditioning tool and it encompasses everything from steady state cardio to intervals to metabolic complex work. Typically the higher the intensity the shorter the session and the lower the slower.
6 – Post Workout Nutrition
We encourage our clients to get some good post workout nutrition. Real food and the right combination of protein, carbohydrates and good fats is essential. Post workout nutrition is an opportunity to really maximise client results
7 – Regeneration strategies A.K.A = Homework
Just because you have finished school it doesn’t mean you don’t get homework. Regeneration strategies often come in the form of stretching, foam rolling and breathing exercises. For some clients ‘’tough clients’’ it’s cold showers, ice baths and fasting strategies 😉
As Strength Coach Dan John says ‘’if it’s important, do it everyday’’
There you have it. Seven fundamental components we feel should be incorporated in every workout.
Paul “a tough client?” and Krystie “Extra Stuff to Do.. aka dishes?” Miller
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