Strength in Conditioning for Thursday, February 26, 2015
Let’s say you just joined a SICFIT gym– you never picked up a kettlebell or barbell before – a year ago the concept of functional fitness was new to you…
Now you know…if you want to get STRONG – you need to both move heavy weights (squat, deadlift, overhead press) and practice bodyweight movements (pushup, pull-up, plank).
Strength training can be broken down into fundamental movement patterns – for the upper body – push/pull (pushup/pullup) and lower body – push/pull (squat/deadlift).
In other words…push, pull, and carry.
Pushups, shoulder press, push press, push jerk, squats.
Pullups, rows, deadlifts, cleans.
Weighted carries, like sled pulls, kettlebell carries, sandbags.
In other words – you are generally either pushing, pulling, or carrying weight with your upper or lower body…
There are two common problems most athletes face when trying to get stronger in the gym – their hips or shoulder are tight…
Mobility problems can understood by looking at the interplay of joints….
- Ankles Mobility
- Knees Stability
- Hips Both
- Low back Stability
- Thoracic spine Mobility
- Scapula Stability
- Arms Mobility
This is an easy way of understanding the fact that joints alternate between needing either more stability or mobility (Thanks Gray Cook & Mike Boyle).
The concept of the ‘Great 8 Stretch Matrix’ by Ann and Chris Frederick (the world’s leading authority on flexibility training) is a solution for hip and arm flexibility.
For the next week spend ten minutes before or after your workout 3x a week on either the ‘Core-Four’ Lower or ‘Core-Four’ Upper – depending on whether you need more mobility in your hips or arms.
If ankle flexibility is your issue – check out the lower leg routine.
Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
300 Meter Run
150 Meter Walk
4 Working Rounds