7 Tips To Improve Your Training.

You see it, I see it. Stroll in and starts repping out triceps push-downs, gets to the bike, peddles it out then gets to the abdominal curl machine and leaves.

 “If you’re going to do something, then do it right” – Anonymous.

There may be a better way to do things.

There’s more than one way to skin a cat.

Here’s part of my system:

1.      Tissue preparation (Myofascial release/foam rolling)

·      I do go on about this a fair bit, at least get the basics down done prior to a thermo-genic warm-up.

·      Loosening up any tight points around the feet, ankles, hips and t-spine with a foot wheel/roller, tennis ball, soft ball, foam roller or PVC pipe is going to improve range of motion (ROM) through many movements.

·      Squatting with full range of motion allows for increase glute, hamstrings and quad activation.  So why not get all the way down? #egolift

·      In some cases a lack of ROM is inhibiting an individual to achieve great depth with squatting variations.

 21 myofascial release/foam rolling exercises:

https://www.youtube.com/watch?v=nwh7fDJsdUw

2.     Thermo-genic warm-up

·      Warming up effectively can boost lifting performance.

·      By thermo genic warm-up I mean getting the body warm.

·       My preferred exercise to do this is skipping or jump rope for my North American friends. 

·      Skipping helps: activate the nervous system, pump blood around the body and increasing internal temperature.

·      Skipping is also a form of low-level plyometric, which is often a good introduction into plyometrics for the individual who hasn’t been exposed to a great deal of this type of training.

·      Rowing comes in second for warm-up preference.

3.     Movement preparation

·      The term movement preparation for me is performing a functional movement warm-up using mobility exercises and basic movement patterns (Gettin’ all primal).

·      What’s in your program for the session?

·      How are you going prepare your body for that?

·      Is your mobility limiting your movement, therefore you can’t execute each rep with 100% proficiency?

4.     Have a plan

·      Find out what works.

·      Use science.

·      Follow a program.

·      Stick to it.

5.     Have a goal

·      Achievable, realistic goals work best.

·      According to some studies on general goal setting by Harvard found the following:

  • 83% of the U.S population does not have goals.
  • 14% have a plan in mind, but are unwritten goals.
  • 3% have goals written down.
  • A similar percentage could be expected in Australia.
  • The 14% who have goals but weren’t written down were 10 times more likely to succeed than those who had none.
  • The 3% who had goals written down were 3 times more likely to succeed that the ones who hadn’t written them down

6.     Track your progress

·      If you don’t know where you’re at, how do you know how far you have come?

·      Measurement of anthropometry essential (width/girth: arm, chest, waist, hips, thigh)

·      Body fat measurement: calipers, DEXA.

·      Strength testing

7.      Get educated

·      If you don’t know how you’re going to achieve your goal, ask someone who does. Beware of the fakes.

THE SUPER BASIC WARM-UP (SUPER, SUPER, SUPER BASIC)

·      GENERAL

·      NOT SPECIFIC

MYOFASCIAL RELEASE/FOAM ROLLING

·      FOOT ROLLING (30SEC)

·      TENNIS BALL/SOFTBALL CALVES (30SEC)

·      FOAM ROLL HAMSTRINGS (30SEC)

·      FOAM ROLL QUADS (30SEC)

·      TENNIS BALL/SOFTBALL GLUTES (30SEC)

·      FOAM ROLLER LOWERBACK (30SEC)

·      FOAM ROLLER UPPERBACK (30 SEC)

·      FOAM ROLLER PECS (30 SEC)

SKIPPING (THERMOGENIC WARM-UP)

·      50 DOUBLE FOOT

·      25 RIGHT FOOT

·      25 LEFT FOOT

MOVEMENT PREPARATION (GOOGLE THESE OR CHECK MY CHANNEL)

·      SQUAT TO STAND X10

·      CROSS BODY LUNGE X20

·      3D LUNGE MATRIX X10

·      WALL PUSHDOWNS X10

·      I-SKIPS X10

·      T-SKIPS X10

·      CHAIN BREAKERS X20

CORRECTIVE EXERCISES

·      ?

LIFT

·      ?

CONDIITONING

·      ?

Tim Frey MS.c

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