4 Ways You Could Get Better Training ResultsMay 10, 2022
Here's what you need to know:
- Focusing on the things we know to be valid like the 6 foundational patterns ie. squat, hip-hinge, lunge, push, pull & carry well almost always yields great results when organized correctly
- Low-intensity conditioning is an easy way to bridge the gap between your main strength sessions and facilitate recovery
- Using correctives doesn't mean lying on the floor for 45 minutes before training and using a handful of correctives can go a long way to cleaning up faulty patterns.
- Use breathing drills post-training to drive recovery
Step #1 - Utilize The 6 Foundational Movement Patterns
If you're reading this mini-article then you're already aware of the benefits of prioritizing the 6 foundational movement patterns so instead of rattling off the reasons they should be included I'm going to show you how to organize them in a week of training.
Day 1: Lower Hinge Intensive
1. Sled Drag
3. Glute Ham Raise
4. Back Raise or Pull-Through
5. Loaded Carry
Day 2: Conditioning
1a. KB Rotational Cleans
1b. KB Thrusters
1c. Air Bike Sprint
1d. Battle Ropes
Day 3: Upper Press Intensive
1. Floor Press with FB Bar
2. DB Neutral Bench
3. Rope Pushdowns
4. DB Lateral Raises
5. OH Carry
Day 4: Conditioning
1a. Air Bike
1c. Jump Rope
1d. Bear Crawl
Day 5: Lower Squat Emphasis
1. Speed Box Squat
2. Skater Squat
3. Landmine Lateral Squat
4. Heels Elevated KB Deadlifts
5. Loaded Carry
Day 6: Upper Pull Emphasis
1. DB Hang Power Snatch
2. Pull-up with Angles
3. 1-Arm Decline Rows
4. Cable Scarecrow
5. DB Hammer Curls
Day 7: Active Recovery Circuit
If this style of programming resonates with you, check out this full article here.
Step #2 Include Low-Intensity Conditioning
If you want the full rundown on conditioning, check out this article here.
Here are the guidelines of what you need to know to include low-intensity conditioning in your program:
- Include at least 2 sessions per week
- Bias cyclical work (bike, rower, light jog) & bodyweight movements
- Stay in Zone 2 (should be conversational)
- In the above programming, this work can be done on Day 2, 4, 7
Step #3 Use Correctives
Using correctives in your warm-up sequence is an easy and effective way to clean up faulty movement patterns.
These are done in phase #3 of my 6-phase dynamic warm-up that I've learned from the Pain-Free Performance Certification.
Here is an example of two full warm-ups:
Some of my most commonly used correctives include:
- Bird Dogs
- Thoracic Rotations
- Shin Box
Step #4 Use Breathing Drills
Using breathing drills post-training is an incredibly easy way to drive the parasympathetic nervous system to facilitate recovery before leaving the gym.
Here's how to do it:
Including these 4 things in your routine will not only completely upgrade your training for yourself or your clients, but it will have a longer-term effect on your ability to stay pain-free and motivated to train!