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:
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)
· 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
Tim Frey MS.c
Got something out of this blog? Let me know in the comments below.