I came across a few articles in the most recent Strength & Conditioning Journal regarding youth agility training & the factors that go into gaining and improving these abilities. It led me to an article from June 2012 that I found interesting and also encouraging in terms of the direction we’re heading regarding youth/adolescent training. Previously, most training recommendations were made based purely on age, with little attempt to quantify the true physical maturation of a child or adolescent. The old model clearly had many flaws, but this new YPD (Youth physical development) model takes a lot more factors into consideration, and is based largely on when a child reaches peak height velocity and peak weight velocity, along with puberty.
I don’t want to summarize the whole article, but I do have it downloaded in pdf for anyone that wants it [just shoot me a comment or an email]. I really just wanted to share these two graphics that help explain what areas a child’s “training” should be focused on in order to develop to their full athletic potential.
A similar chart for females:
The thing most noteworthy for trainers:
-FMS (functional movement screens / mobility) are important, but never the primary focus of a training program. Even in the early stages of development, where training has low structure, the child is learning to develop agility, speed, power and strength simultaneously – and all components are important.
-This spectrum helps trainers decide what category a late developing or early developing child would be in & what components might be more important to emphasize (vs just relying on physical age & “training age”)
-Agility is an under researched component, but may need to be trained & then re-trained after peak height velocity is reached. Agility requires a large neural component (decision making, reaction time) that develops with a child’s maturity. The patterns can be established and trained early, with repeatability helping to form those neural connections, but it may need to be re-visited later if there is a significant growth spurt or change in physical development.
-High intensity metabolic training/endurance training is very low on the priority list until later years/higher structure training. With all the bootcamp trends popping up lately, it is important to remember that children are not “mini adults” and therefore shouldn’t be trained in the same fashion. We have come to terms with the fact that strength training (when done properly) is not going to damage limbs or stunt growth, but it is important to focus on the needs of the development child/athlete and not give them a workout targeted at people looking to lose weight.
-There is predictably a shift in maturity & age when it comes to females vs. males, but the training necessities when they DO reach PHV remain the same.
I like that this model seems to have more of an individualized approach when it comes to assessing a child’s readiness for training and I hope it becomes studied more, tweaked, and eventually widely accepted as a new standard for training.
With summer FINALLY upon us, and amazing weather to take advantage of, most of us are ditching the dark gym for the outdoors. And, with everyone jumping on the HIIT and sprint bandwagon, that means lots of ugly track workouts and soccer fields being used for the first time in….ever.
I’m a huge advocate of getting outside and running around like a lunatic, but there are a few things to keep in mind when making the transition from treadmill/weight training to outdoor running & conditioning.
1. If you tend to program a lot of Romanian deadlifts (and also Good Morning’s) in your workout, you’re going to want to decrease these a bit and start adding some more glute/ham raises & leg curls. The RDL specifically targets the high hamstring, but tends to leave the belly of the hamstring neglected. If there is too much emphasis placed on this movement, it tends to create an imbalance. The result? The first time you go to run might just be the last of the summer. Be sure to adjust accordingly.
A little Anatomy note: As you can see, the biceps femoris is right in the middle. One head stretches from the ischium to the sacrotuberal ligament, and the other stretches from the linea aspera near the adductor to the high insertion near the glutes. It is the most commonly injured portion of the hamstring, particularly at that high insertion point.
2. If you haven’t been sprinting in awhile, start with stairs and/or hills. It sounds ridiculous, but hear me out. The hill doesn’t need to be dramatic, just a slight incline (~ <12% grade). The incline shortens the stride length which will protect the hamstrings and let them work up to full sprint capacity. Also, don’t worry about sprinting down the hill or down the stairs. The eccentric stress is too great & trust me – you’ll still feel it in your legs if you slow down your pace to walk down.
3. Not every workout has to be an all-out max sprint effort. In fact, it shouldn’t be. 1-2 of those a week is sufficient because they’re extremely taxing on the nervous system, even if you’re only out there for 20 minutes. It is the same as strength training. You’re not always lifting at your max, so don’t sprint at it either.
4. Stride workouts are pretty awesome. A lot of people have heard of 400m repeats, which are usually all-out sprints performed in a 60-90sec time frame with a large rest period (3-5 minutes). But for a lot of people I like using 400m repeats a bit above their mile pace with a 1:1 rest. Just take your mile time (for example: 8 minutes). This means each lap (400m) would be run at a 2 minute pace. Shoot for 2 minutes at first, with a 2 minute rest (4-6 reps).
It is less taxing on the hamstrings, helps build work capacity, and improves overall conditioning and running pace. Obviously, adjust for your goals, but if you’re just looking to improve body composition and get in running shape, these are great.
5. A dynamic warm up is important for running workouts. Get the body going & the hamstrings prepared with some drills and leave the static stretching to recovery days. Find a routine that works for you and that doesn’t take too much time. 5-7 minutes should be enough.
And last but not least..
6. RECOVER. Even if you aren’t as sore as you would be from lifting, let your body recover. You are hitting your body with a new (and intense) stimulus, and it needs time to adapt. Space out your lifting sessions and give yourself some time off. Your body – especially your hamstrings – will thank you.
First & foremost, I’ve been a little quiet since this all went down, but I want to just take a few moments to thank the first responders and all the unlikely heroes that helped take down the Boston bombing suspects. It frustrates and saddens me that we can’t even enjoy an athletic event – and one of the most historical, at that – without worrying about safety and security. But, on a positive note, Boston is definitely not a city that will stay down for long, and if anything, I know next year’s marathon will probably be bigger, better and more emotional than ever before. I might even have to make a trip just to witness it myself. And even though any other day it would pain me to say this, this week we are definitely all Boston fans.
On a related note, because of everything my little mini trip to Boston got canceled since I was going to drive out there on Friday and spend the weekend. I am fairly certain the conference went on anyway, but I just wasn’t able to get out there. I’m bummed but I know I’ll get to CP performance one of these days.
So today, instead of recapping some knowledge bombs, I am lucky enough to still have a gem to share withe everyone. I have an awesome little post from Juliet at Hey Joob! that really struck a chord with me, so I hope she doesn’t mind me throwing in my 2 cents (Check it out here )
I posted something a few months back that kind of referred to the hard work & dedication it takes to get to a certain level of fitness (or anything, really) and how it frustrates me when people shy away from wanting to learn from me or work out with me because I’m “intimidating”. First and foremost, I was in your shoes once. In fact, dramatically so, since I once spent an entire summer bedridden recovering from major knee surgery. Talk about starting from square 1. I also didn’t just hit the ground running with an abundance of fitness knowledge. I tried things, I learned, I failed, I succeeded, I did things that didn’t work, I did things that did, I mixed and matched and ultimately changed. The main thing, though, is that I was out of my comfort zone and still went for it….and I still do.
I love this part in Juliet’s post:
“I’m sorry, I can’t write because I’m not as good as JK Rowling.”
“I don’t want to snowboard because I’m not as good as Shawn White.”
“Nooooo, it’s okay. I’m not Gordon Ramsey so I’ll order a pizza.”
I’m not even competing in lifting or doing anything remotely competitive other than being a bad ass… but that’s the beauty of it all. You don’t HAVE to be the LeBron James of fitness in order to achieve personal goals.
I think this is a great kick in the pants for a Monday so whatever it is that you’re going after today, leave caution to the wind and attack it. You don’t have to be elite, you just have to try to be better than you were yesterday.
It’s so weird to be back up north and suddenly have seasons to deal with – namely, winter. So with that, I figured I would defrost my workouts and write about some off-beat ways to focus on conditioning and still make progress while waiting for the snow to melt.
1. Ropes – Both battle ropes and traditional climbing ropes have always been useful to bust through plateaus no matter what the season. If you’re lucky enough to have access to either of these, make them work for you. Rope rows & pull ups with a traditional climbing rope are awesome variations, especially for the challenge in grip and stability. Using both have helped both my deadlift and my pull up numbers increase noticeably. I also love ending workouts with battle rope sessions because they’re high intensity and completely unforgiving. There is also a lot of variety in terms of work:rest ratios and movements.
2. Valslides – I invested in a pair of these bad boys, and they’ve added some major variations in training. They’re awesome because you can bring them anywhere and they fit into any program. I also love putting plates on them and pushing them across the ground. Normally you can get away with pushing the plates without them, but to avoid tearing up the gym floor/rug, the slides help. Plate pushes are great if you don’t have access to a prowler and/or if space is limited – in fact, they’re actually more challenging since they’re so low to the ground. I sometimes throw a couple of sets of plate pushes in at the end of a session or between exercises to keep my heart rate up. I also love adding the valslides to traditional exercises like reverse lunges, lateral lunges, and core work. They’re great add-ins for super sets, or perfect for circuits.
3. Super sets – Since my main goal has been to keep my strength but not increase body fat, most of my weight training has been using some form of a super set or contrast set method. My main goal with this is to do a strength movement (squat, deadlift, etc) followed by a total body cardio movement. For example: KB goblet squats s/s tuck jumps or OH bulgarians s/s snatch jacks. They keep your heart rate going the entire session, and you’re wiped out after 30-40 minutes. Amazing.
4. Treadmill pushes – Use with caution because I’m sure they tear up the machine, but again, if you don’t have access to a prowler, running against the resistance of the treadmill when it isn’t on is FIERCE. It’s a killer interval workout when you can’t get outside – I love running intervals and then finishing with some pushes to absolutely smoke a conditioning session. I typically go about 10-15 seconds on, 30 seconds off for 5-8 reps. I’ve also been experimenting with sprints on the treadmill using an incline of 10 & high speed running for 20 sec on, 40 sec off.
5. Jacobs Ladder- I know they’re not available in every gym, but if you have one, give it a shot. It’s perfect for intervals, and it is MUCH harder than it seems at first. I like the fact that it is a manually controlled total body movement that keeps track of your pace along with the time. Try to hit the same pace each time and mess around with different work/rest ratios (sometimes I just do a simple 1 minute on, 1 minute off, or 1 minute on, 30 sec off for example). It’s just something different from the same old stuff and it is fairly easy on the joints. All good things.
So, in my earlier post, I was singing the praises of the Olympic lifts & making bold claims that all their variations/regressions are the total package when it comes to training. Most coaches will gripe that the learning curve is simply too much and outweighs the benefits of the lifts. To an extent, I understand, particularly when it comes to full power cleans and snatches from the floor. But in this post, I’ll get into the specifics regarding certain lifts and how/where they would fit into a training program and still provide benefits.
(Again, if you’re more inclined to follow the Olympic lifting school of thought and want more, check out Wil Fleming’s new DVD – he’s the pro, I’m just an Olympic lifting minion in comparison)
Typically, after an initial assessment using whatever strategy you employ (that’s another post in and of itself) the most important movement to teach is the hip hinge – this is the foundation for all of the lifts and has to be perfected before anything else can be taught. Even if Olympic lifting isn’t on your agenda, all hope is lost if a proper hip hinge isn’t the goal of your program. This is accomplished in a variety of ways, but my favorite is using a PVC pipe and an RDL movement. The PVC pipe is great because it isn’t loaded, but when you’re forced to hold something and keep it close to (or, in this case, touching) your body, the movement pattern is much easier to accomplish. Once this is mastered, I like to throw in variations like KB hip hinges, band pull throughs, kettle bell swings, etc.
[See http://articles.elitefts.com/training-articles/teaching-the-hip-hinge/ for more on teaching the Hip hinge movement]
Another movement that is very telling as an assessment but that I like to keep in programs no matter what is the Overhead squat. This can be particularly unforgiving if you’re lacking flexibility or stability, but is a crucial movement should your athlete/client progress to catching a load overhead. If they are particularly lacking in the skills necessary to make this movement worthwhile, assisted variations should be used (cable or TRX OH squats) and unilateral work should be emphasized. For one, you can load the hell out of it, and two, you will see significant progress vs forcing a movement pattern that just simply isn’t there. This is where you can employ the use of OH bulgarians, OH lunges, and some of the TRX Y’s & T’s. In most cases, a lack of core stability is a problem as well, so your plank variations and roll outs are useful here too. Again, it is worth noting, that even if your athlete never needs to catch a load overhead, the ability to progress to a solid OH squat is a great goal because it corrects imbalances, improves posture, and makes you closer to being an actual human being (instead of a version of real life version of the QWOP game)
The front squat is probably the most useful component to teach for a variety of reasons. It is my favorite to work with because it builds a solid foundation, is easy to monitor (if an athlete is ever struggling, it is much easier to drop a bar from the front than the back), and demands excellent form. With the load in the front, the body is forced to maintain a neutral spine and upright chest, which is sometimes hard to constantly cue when using another variation. The learning curve can be tough, particularly for females who find the bar placement on the chest slightly uncomfortable and/or the stress on the forearms to be painful, but it does not take long for them to get used to it – plus there are a ton of variations in grip to use. To progress to the bar, front loaded KB squats/Goblet squats can be an option (to teach stabilization with a front load) and the PVC pipe can be used to teach that hand placement. Again, even if this is as far as you go, a solid front squat can be loaded substantially for awesome strength gains in a later phase of training.
Proper landing mechanics will need to be enforced simultaneously before loading the clean movement. I find it is really easy to teach the hip hinge, but once it needs to be done at speed (i.e. the catch portion of the clean), the athlete/client defaults back to a quad dominant pattern. In this case, I like using drop squats (that’s what I call them – essentially you start in an athletic position and drop into a squat as fast as possible. The key is to drop down without jumping first. The hips flex rapidly and the athlete gets comfortable sitting back). Once that is mastered, box jumps and plyo variations are awesome. Emphasis on landing silently through the heels will help enforce the proper hip hinge. Not only is this great prep for an eventual hang clean, but these exercises are neuromuscular necessities for athletes to improve speed and reduce the risk of injury. Doesn’t seem like a waste of time to me….
Finally, a full clean cycle will be used. This will be the 3 components that make up the hang clean and can be used as a neural prep once the athlete has mastered it. They start with the clean pull (a rapid jump shrug), then a high pull, and finally the full hang clean. This is usually done with just the bar for 2-3 sets of about 5 reps each. Eventually, you can start loading the cycle and emphasizing the clean pull and high pull in this phase.
There are also variations you can start to use – RDL with a hang clean receive, hang clean to step up, SA snatch, just to name a few. These are great total body “connector” exercises that improve athleticism immensely.
As you can see, a beginner is still doing a whole lot of work and getting stronger, more flexible, and also improving power using this method. Most of these exercises can be used in the beginning of a workout, and other movements, like loaded pushes/pulls and other circuits will complete the workout. As I mentioned earlier, the hip hinge/landing mechanics/and core stability are all components that need to be taught and emphasized ANYWAY – so that whole ‘learning curve’ thing is really just a poor excuse. Even if you stopped here, and didn’t emphasize heavy cleans or full snatches, the Olympic lifts still create a perfect base for most of the training. From there you can go on to teach some pretty awesome deadlifts with athletes that actually have the capacity to pull from the floor.
There are so many terms in fitness/training/strength & conditioning that are getting to be taboo. The most cringeworthy being “muscle confusion”, “functional training” (As opposed to dysfunctional training) and “core”….but the newest term to add to my list is “Corrective exercise”. Now, don’t get me wrong, I’m all about correcting muscle imbalances and I start all my programs with circuits that address individual issues. However, I believe we are getting so caught up in being pseudo “physical therapists” that we forget the point of a work out: to do WORK.
One of the first days of grad school, (After already achieving a few training certifications at this point) I had a class strictly dedicated to programming. We were given a case study, and told to address the concerns & come up with a program for the particular athlete. I remember being pretty pleased with my corrective exercise strategies, but when my professor looked at it, he laughed and asked me, “so… when do they actually lift weights?”. I was taken aback for a few minutes because I felt like I had included some good stuff: a variation of the back squat, lateral lunges, inverted rows, etc. Excuse me, what???
I had been familiar with the Olympic lifts and used them in a lot of my own programming, but didn’t particularly know how or when to program them (and all their variations) into a solid training program, particularly in an early phase of training. So, when I was given a case study of a typical basketball player, with a variety of issues (tight lower back, tweaked hamstring, tight external rotators, susceptible to ankle rolls…) I could really only focus on a corrective intervention. Isn’t that what everyone says? “You’re only as strong as your weakest link” “Do no harm” “[Any other cliche comment about correcting problems here]”…and all I knew was that the Olympic lifts are really freakin’ hard…even for someone with great mobility.
Eventually, as we got deeper into the semester, it occurred to me, most exercises we have were originally designed to help with dynamic flexibility, stability and strength IN ORDER TO complete the Olympic lifts to their full potential. Understanding this mentality helped me to design better programs with more lifting work being done, because I could understand how these exercises related to a higher goal (not just a body part). Even if you do not subscribe to the Olympic lifting school of training, or your athletes never progress to doing full power cleans or clean/jerks (which is completely fine, because you may decide it just isn’t worth the time to teach), you will still use a variety of exercises that are just Olympic lifting regressions (OH squats/lunges, RDLs, Deadlifts, Shrugs, Split Squats, just to name a few…)…so it’s cool to know why they exist and where they belong.
What’s the point of all this? Basically, don’t be afraid of higher work. Do your assessments, figure out your limitations (or those of your clients), but don’t get so caught up in simple correctives. I know some will argue that corrective exercises are difficult, and I completely agree (we had a class where we only did correctives for about 2 hours – I was so stiff the next day I felt like I had run sprints)– but if you could combine interventions (flexibility & stability) with your strength & power work – you would, right?
Check out Wil Fleming (the Olympic lifting guru) ‘s DVD ‘Complete Olympic Weightlifting’ – I love his system because it is simple, effective, and for all athletes. It is similar to the way I was taught to approach teaching and performing the lifts and I think it’s useful for just about everyone. Contrary to learning the style of Olympic lifting for actual Olympic lifters (which, remember, is a true sport, and the %’s and volumes are usually written as such for those looking to compete) or Crossfit that simply abuses my beloved O Lifts, this shows a great progression from soup to nuts.
I’m splitting the post up to let this idea marinate, but in part 2, I will break down the components and show how to classify these exercises for use among all types of lifters and athletes.
Pre-season conditioning started today for HS Lax and therefore I’m back on my blogging wagon. As you can tell from my
lame terribly witty title, I’m putting a spin on ‘Are you smarter than 5th grader’ – and essentially creating another mildly entertaining way to feel inadequate. Just kidding 🙂
The following is day 1 of our conditioning program and all you need is a track, or soccer field, and a speed ladder (or random objects that you can line up and use as such). I didn’t hold back when I wrote up this one – but my team managed to get through it. Can you?
*Pick your favorites, or use these (15-20 yards each):
Knee to chest, OH Rev lunge, Fwd lunge + hamstring, Frankensteins, Lateral shuffle (both directions), fast feet halfway / butt kicks half way, high knees halfway/ butt kicks halfway, run, backpedal, run 75% both ways, sprint both ways
Using the track lines “fast feet”- 15 sec “soccer ball” taps, 15 sec front to back, 15 sec lateral hops (x3)
Speed ladder: single foot in + run to cone (~10-20 meters) w/ jog back (x3), double foot x3, lateral both directions x4 (2 each way)
“Lane drills”: ~20-30 meters
A: Run – backpedal x4
B: Lateral shuffle to cone & sprint back x4 (2 each direction)
Rest, water, etc.
1 Mile run – timed.
Cool down & stretch.
The entire thing took about 40 minutes – it was a way to get stretching, neural prep, agility and conditioning all in one workout PLUS test mile times. I don’t really like the mile as a gauge of fitness, but I wanted times to have an idea of what pace to program when we run 400m and 800m repeats later on. I also know I’ll see improvements in it without necessarily running it all the time, so that result is something more tangible for the athletes vs adding reps to their 4o0m workouts. (What’s all this nonsense? Check out my post about track repeats here )
On Thursday we hit the weights – and I’m going from a weight room with 1 squat rack to a weight room with 6 & bumper plates. Best news ever.
I rarely do this (Actually, I don’t think I’ve done it at all) but I thought it might be fun to post my week of workouts. I’ve talked about programming & cycling & given a little bit of insight into the madness that makes up a lot of my philosophy, but I feel like a week’s worth of workouts will do the talking for me. I am also trying to avoid indulging in the pre-Olympic blog posts, since Steph did a killer job and everything I say will just be redundant. So after you read this you can head on over there & check it out.
Currently, as I’ve mentioned in earlier posts, my goals are very conditioning based, with an emphasis on outdoor training. I’ve really just been in the mood to sprint, run, jump and sweat and I have lost a lot of motivation to lift super heavy (blasphemous, I know). I still weight train 2-3x a week, however, and by no means do I take it easy – I’m just not maxing out on any lifts currently. You’ll notice, however, that all the things I know and love (including Olympic lifts and the squat & deadlift variations) are all alive and well. So without further ado, here’s my week in review. (If this blogging thing doesn’t work out, I guess I’ll try poetry)
**Yes, that is a real combination of pictures from the park I took a few days ago – so you can understand why I’m extra motivated to be outside these days.
Dynamic warm up: walking lunges w/ glute stretch, reverse lunges with hamstring stretch, inchworms, spidermans, frankensteins, lateral lunge heel grabs, high knees, butt kicks, 10 yard sprints @ 50%, 75%, 100%, 100%
Squat jumps 3×8, Broad jumps x4, Lateral skater jumps 3×5 each way
50 yd sprints x 10 – all out effort, with a walk back to start as recovery
Full field sprints (~100 yds) – x5, with walk back
TRX OH Squat 3×8
Inverted rows 50 / Push ups 50
Total time: ~45 minutes
I used the little gym at the apartment, which was more than adequate when I got creative 😉 – thinking about doing a series of posts on that at a later time
Mobility: Glute mobs / Adductor mobs / Hip flexor stretch /Supine Hamstring kicks x3
3 pt extension/rotation / Spidermans / Yoga push ups x3
MB pullover sit up to stand (8lb med ball) 3×5 s/s Lateral cable squat 3×5 both sides
OH DB Kneel to stand hip drill 3×5 per side
Neutral grip chin ups 3×6
Split squat (front loaded) 3×8
Standing lat pulldown 3×8 s/s Alt shoulder press 3×8
Row machine 2×10
Total time: ~30 minutes
Back at the park
Same dynamic routine as Saturday – i really love it & it works for me, so I rarely change it
Shuttle runs (~25 yds) x3 per side, 6 total
Agility run (I used trees as markers and made a total of 6 cuts per rep) x4
Tree suicides (These would normally be called cone suicides but I use trees, haha). There are 4-5 trees, and it takes ~15-20 seconds, depending on distance. I used a 1:1 work rest ratio and went 6 times. By around rep 4, the sprints are slow and your glutes are burning.
Total time: ~25 minutes
Back at the gym – similar workout with a few differences
Glute mobs / Adductor mobs / Hip flexor stretch /Supine hamstring kicks
3 pt extension/rotation / Spidermans /Yoga push ups
MB sit up to stand 3×5
DB Power shrug 3×5
DB push press s/s Lat pullovers
DB deadlift s/s machine rows 3×8 / 8
Lateral cable squats s/s Skater jumps 3×5 per side (both)
Asym. rev lunge s/s DB rows (5 per side / 8 per side)
Glute ham raise 2×7
Chin ups AMAP + 3×8 ecc
Total time ~ 35 minutes
A few things that probably jump out: I never spend more than an hour doing anything, particularly because I rarely let myself rest during these workouts. It is simply not necessary / not part of my goal at this time. I also give myself days off between workouts, particularly after sprints because of my hamstrings. I’ve also noticed I have more energy and less soreness, which is fantastic. I know a lot of people subscribe to the school of thought where if you’re not sore, you’re not working hard enough, but that is simply not true. Sure, there will be soreness when you change the stimulus and sometimes a lack of soreness can be an indication of a plateau, but it is NOT the be -all-end-all of a good workout. I just go by what my body is telling me, and it seems to be doing well.
Hope this provided a little bit of insight. Anyone checking out the opening ceremonies tonight? We’ve got some former Hurricanes reppin the USA so I’m excited 🙂
The past few weeks I’ve been preparing to move/moving out of my apartment. For anyone that’s ever moved before – whether its big or small – you know that a mission this really is. BUT fortunately, despite my aching shoulders and poor attitude, it gave me the perfect idea for a blog post. Every box I lifted, every load I carried and every awkward trash bag I tossed made me thankful for the type of training I do on a regular basis. So here are my top 10 moving-related exercises that made this whole thing possible!
1. Deadlift – This pretty much goes without saying, but the number of boxes that were deadlifted and put on trucks, in cars, or in dumpsters this past week made me thankful for every variation of this exercise and the good technique that comes with it. If you don’t deadlift – start. Even if its not heavy, just having the proper technique saves your back a ton in the long run when you have to do something epic, like move your life
2. Cleans & Clean/Overhead Press combinations – Since I’m a staggering 5’3″, the amount of lifting overhead I do in real life is probably more than the average person. Reaching to put things on shelves, for instance, turns into a Herculean effort. Most of the time, the momentum from a good clean & press helps me get the job done – but only because my CNS is used to that movement pattern.
3. Front squats – I included this for a few reasons – mainly the stability gained from the front squat, but also because of the rack position. Being able to hold that position is vital to holding really awkward boxes/loads and putting them on shelves or in cars (aka: in front of you). Front loaded split squats would also be appropriate to include here.
4. Farmers walks – This is another no-brainer. Holding a lot of things in both hands and power walking to the nearest place to drop it has become an Olympic sport for me. I recently added it to my training but I tend to do this on a regular basis with groceries, books, or anything else. Very useful & also helps with your grip.
5. Asymmetrical ANYTHING*** – This is triple starred because OH MY GOD. Even the most innocent looking box will shift and cause complete mayhem (trust me), so being able to stabilize is the most important thing ever. Also, there are a lot of times where something will end up on your shoulder, and another thing in your hand, and you have to walk (and/or probably squat down and pick something else up, because…of course) and being able to balance it all makes you a Gladiator. Asymmetrically loaded step ups, lunges, split squats, farmers walks, etc – they are lifelines.
6. Lateral movement – Being able to stabilize in the frontal plane is also valuable because there are a lot of times, particularly when things get cluttered, that you have to side-step & shimmy around with huge boxes still in your hand. Lateral squats, lunges, step ups, etc – also helps to fight muscle imbalances.
7. Pulls/Presses – These are standard, but very useful, particularly compound movements like overhead presses, push ups, push presses, pull ups, inverted rows, etc. Just being able to activate all those muscles in synchronicity helps avoid a lot of problems & makes you mighty
8. Grip training – This is sort of a by-product of Olympic lifting & pull up variations that you might include in your training, but grip is super important when trying to move awkward things. Being able to carry things when there aren’t convenient little handles is a skill in and of itself, so give yourself a fighting chance and work your grip.
9. STAIRS – loaded, unloaded, walking, running, lateral, backward, whatever – You will encounter stairs. Lots of stairs.
10. Conditioning in general – This is kind of a cop out, but if you’re in generally good shape, you’re still going to be sore as hell after moving. Do yourself a favor and sprint a little.
Anyone have some exercises they would add to the list or fun moving stories for me? Comment!!