7 guiding posts I think about when structuring my workouts and training schedule
The workouts and programs that I offer to the public are based on the same training principles I personally use to build muscle, move well, and feel good as a busy 38 year old father of two.
In case you’re wondering: what are those principles? I’ve outlined some of the main ones below.
1) Avoid overtraining by properly balancing weights and running
At least 50% of regular runners suffer an injury each year (some estimates are as high as 79%)! Adding extra body strain in the form of weight training might increase the risks if you’re not careful.
Read more of my thoughts about balancing weights and running here.
Watch this video for an example of what my training splits looked like 12 weeks before running a marathon. As you can see, lifting was down and running was up as I prepared to run my race.
2) Move in all planes of motion
Oftentimes endurance athletes spend a lot of time moving in a forward plane of motion (e.g., running or biking) but little or no time moving laterally, backwards, or sideways. This can lead to imbalances that cause pain and injuries.
And it's not just endurance athletes that need to be mindful. Most adults could probably use more multi-plane movement, especially if you sit at a desk all day.
Sure you might have been constantly moving in all directions playing sports in your youth, but when's the last time you actually did a side shuffle?
Watch this video to learn more.
3) Hip strength and mobility are critical
Having strong and mobile hips helps you perform your best and avoid injuries. In fact, in my experience many (it not most) overuse injuries stem from weak or unbalanced hips.
Almost all of my lower body workouts contain movements specifically designed to increase hip strength and mobility.
Watch this video, this video, this video, and this video for more ideas on how to improve your hips.
4) Combine traditional strength and mobility movements in the same session whenever possible
Combining traditional strength movements with mobility drills has been a game changer for me. Mobility training complements strength training because they are both designed to help correct imbalances, just in different ways.
This video and this video are good examples of mixing strength and mobility.
5) Can’t be too strong
Go heavy as often as possible, being mindful of # 1 above as well as your current goals.
6) Seek out new and better ways of doing things
One of the dumbest and weakest arguments I hear as an attorney is: "Your honor, this is the way we've always done it."
Just because you've always done something one way doesn't mean you should continue doing it that way, especially in the face of new evidence.
It's possible the way you've been doing it is wrong.
I always try to keep an open mind when it comes to training. I'm also a geek when it comes to sports science, and I love reading studies and keeping up with the latest research and training modalities.
Because of this, my training is constantly evolving and improving. And in my opinion, this is a tremendous value I'm able to offer my clients.
For example, I recently added this move and this stretch to my routine. They may seem odd, but have made a huge difference in how I feel. I wouldn't have tried these movements if I was close minded about fitness.
7) It’s not all about running
I love running, but it’s not all about running. Being strong, moving well, and performing at a high athletic level are usually the primary goals. But looking and feeling good are important too!
That’s why I incorporate functional strength and aesthetic movements in most of my workouts. Again, being mindful of #1 above.
This isn’t everything I consider, and these aren't bright line rules. They're just the main guideposts I think about when structuring my own personal workouts and training schedule.
Hope you found this useful!
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