4 Ways You Could Get Better Training Results

May 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
2. RDL
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
1b. Rower
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:

Upper Press

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:

Closing