In the past, I have talked about proper warmup, soft-tissue work, mobility, stability, strength training, flexibility, power (explosiveness), plyometrics, agility and the list goes on. These are all great characteristics of a sound program but how the hell are you going to fit them all in your 60 minute “no more, no less” workout?
Seriously, if I tried to fit every aspect of training into one of my clients training programs their head would probably start to spin and they would start doing a backwards crawl up the stairs like in The Exorcist. There is simply not enough time to get it all in and why would you want to?
A good program at some point should have all of these components, just not all at the same time. It is hard enough to improve on an area of your fitness that may be lagging, nevermind all of them. So what I tell all of my clients is to prioritize and start with the “big rocks” before starting to remove some of the smaller ones.
When I say big rocks I am talking about the exercises that you suck at. You know which ones I’m talking about too. The ones that you have difficulty doing becuase your body just doesn’t want to “move” that way such as deep overhead squats, leg raises, and other mobility exercises.
Hint: Do these first by including them in your warmup. That way you can’t use the excuse “I didn’t have enough time.”
For example, lets say you have the hip mobility of a 90 year old woman. What good is it to avoid doing squats and lunges (or even worse by using the leg extension maching) and ignore lower body training? A) Your hips are going to get tighter than
Lindsay Lohan, Brittany Spears a Catholic nun. B) That dysfunction is going to affect other areas of your body such as your head, shoulders, knees and toes, knees and toes.
Once you identify and remove the big rocks everything else you do will become cake whether your goal is strength, athletic performance, weight loss, speed, or just overall fitness.
One program that I swear by for myself and my clients is Eric Cressey’s Show and Go training program. This program was created for anyone interested in getting stronger, faster, and moving, looking and feeling better.
Eric provides a progressive 4 month program that includes a 2x/wk, 3x/wk, or 4x/wk option which are each packed with a proper mobility/activation warmup, strength exercises, fat-loss circuits, interval training progressions and tons more. He also provides a complete exercise database with videos of each exercise along with modifications depending on your fitness level. This alone is worth the money.
Whats more is the program is completely customizable depending on your ultimate goal whether it is athletic performance, to get stronger, burn fat, get ripped or move better. The whole time it will be helping you to bulldoze over those big rocks with the addition of effective mobility exercises.
I have seen the results in both myself and my clients and can’t speak highly enough about this program. ===> Check it out.