Updated: Nov 8, 2019
#1 WARM UP
Mobilise your joints
This is important for everyone. Whether you a regular gym goer or a complete newbie. It allows you to mover better during exercises while decreasing the risk of injury. By increasing your mobility, you’ll be able squat and bench deeper.
Increase your heart rate
This can be a 1000 meter row or a 5 minute run. It doesn't have to be any longer 10 minutes. This will increase your heart rate and prepare your body for the rest of your session.
#2 ADD CARDIO
Whatever your goal you should train your cardiovascular system.
1. It will increase your work capacity, meaning you can do 5+ training sessions a week without getting fatigued.
2. Faster recovery. Cardio increases the bodies ability to remove waste products. This helps with number 1 as well.
3. Helps prevent disease. This is a reason in itself to include cardio
#3 EXERCISE SELECTION
You should be including lots of compound lifts in your training plans and gym session. A compound lift is a movement where two or more joints are moving. This helps make a strong and functional body while also helping with mobility. It’s also important to do single leg and arm movements. This can be a single arm dumbbell bench press or a rear foot elevated split squat. It helps balance any imbalances of strength you may have in the body.
You should train in every movement pattern for your body to perform well;
· Hip hinge
None of these should ever be neglected and should be trained at least twice a week.
Bench press, shoulder press, press up
Pull ups, face pulls, bent over rows, inverted row
Back squat, front squat, goblet squat, split squat
4. Hip hinge
Deadlift, stiff leg deadlifts, hip thrusts
#4 TRAIN YOUR CORE
This isn’t leg raises and crunches! These have their place, but they don’t make you have a strong core. A strong core will help with your big lifts, your posture and reduce the chance of injury.
There are three ways to get a strong core;
· Anti-Lateral Flexion
All need to be included to develop a strong core.
Palloff press, cable chops
2. Anti-Lateral Flexion
Single arm carries, side planks
Planks, ab wheel roll outs, deadbugs
1. Always warm up and mobilise your joints
2. Add cardio to you training plans to help with overall health
3. Include all the different movement patterns twice in your plan to create a strong body
4. Train your core to reduce the chance of injury
Thank you for reading. I really hope this information helps you to achieve your goals. If you ever have any questions relating to anything discussed on this blog, please do get in touch.
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