It’s the eve of 2013 so here are some quick tips I have learned and/or known but worth sharing with everyone…
1. Get In and Get Out Training
- For me personally, if time is limited or the previous night’s sleep wasn’t a success, it is perfectly OK to follow a very basic training template for that day. Foam roll a few problem areas, hit 4 to 5 good mobility drills, and hit a few light sets of single leg work, squat/deadlift variation, push up, or rows seems to make me feel better after each session. Hitting the main lifts and leaving a few reps in the tank, isn’t this good training anyway? For me, yes.
2. Picking a new training program for the fun of it
- Whatever goal one has (more power, strength, muscle mass, lose weight etc…), if we have obtained that goal try a random new program that is a change of pace. Do this if you have been training for quite some time..not with your athletes. These past few months the staff and I tried Dan Trink’s programs that he posted on T-Nation. It was fun that we all enjoyed considering we don’t typically train with high volumes.
3. If you have a goal, stick with it
- Common sense: If you have a goal, then stick with it. Speaking of Dan’s programs, the few months before that my training didn’t have much consistentcy. After sticking with the planned program for 4 weeks I saw considerable gains in strength and size. The same rings true for athletic development, fat loss, etc…
4. High rep squats suck and rock at the same time
- I have grown to love squatting for myself. Loving something you hate to do in training is usually what holds people back from progress they so richly want. Maybe it’s the reason the kid who wants to get bigger but never lifts heavy is having trouble?
5. If you haven’t seen the Hobbit or the Lord of the Rings, please start.
- Hobbits love to eat, drink ale, sleep, and go on adventures….who doesn’t?!
6. If you’re a coach, read InsideOut coaching by Joe Ehrmann
- By far one of my favorite books and any coach in the field of sports or strength and conditioning will love this book. Caring and realizing that 99.9% of the athletes you coach will someday have a family, job, kids, etc…You coach to set a good example for them so that they can see what character, integrity, honesty, and caring is. Set an example.
7. Trends in the FMS
- The Functional Movement Screen is a screen we use with our athletes and there are similar trends that I’ve seen. Males seem to be less mobile while females seem to be less stable. Mobility restrictions will lead to compensations in stability patterns but check these out when assessing.
8. Try light weight lifting as part of the warm-up
- After bodyweight movement exercises (i.e. wall quad mobilizations, inverted reaches, spiderman lunge with rotation, yoga push-up etc..) try going through a light circuit of goblet squats, push ups, rows/face-pulls, and kettlebell swings to get the heart rate up and to practice the basics. I love this.
- Note: the weight should be very light! I would stick with a set of 5-8 reps of each. Performing this light circuit is also a great way to get anyone who doesn’t warm-up to practice form, get their heart rate up, and make good use of the 5 minutes they would rather spend on the treadmill.
Happy New Year,
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