What's up, Achievers?! We've got a very specific topic for today's episode and it's all about how to create and put together your own strengtht training program.
Here are a couple of notes:
**Joint-By-Joint Approach**
Neck - Stability
Shoulder - Mobility
Scapular - Stability
T-Spine - Mobility
Lower Back - Stability
Hip - Mobility
Knee - Stability
Ankle - Mobility
Foot - Stability
As you can see, the body is a series of stacked joints that seem to alternate in "need". You can shape your warm-ups to follow these needs and tendencies to create a more effective warm up. Of course, there are a ton of exceptions to this theory; however, it's a great starting point!
**Here's the general flow of our workouts:**
Warm Up/Movement Prep: 10-15 minutes
Power Development: 5 minutes
Strength: 25-40 minutes
Conditioning: 5-10 minutes
Total: 45-70 minutes
A starting point to organize your strength workouts is to have three supersets. You want to incorporate these patterns: Squat, Hinge, Push, Pull, Single Leg, Core.
A1) Your "main" lift
A2) Mobility/Stability drill to enhance or support A1
B1) An exercise you can still "load up" over time but not quite as challenging and as technical as an A1 lift
B2) same as B1
C1+C2) Both C1 and C2 are reserved for much "easier" exercises that either target "weak links" or promote hypertophy in a given area or for injury prevention purposes.
Here are two youtube episodes that have a [beginner](https://www.youtube.com/watch?v=NBn5fuIcjV8) and [intermediate](https://www.youtube.com/watch?v=dw9SATOo5iU) workout for a "real-life" example!
We hope you enjoyed this episode! If you did, we'd love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you'd like us to answer. Until next time, Peace, Love, and Muscles!
Jason and Lauren
What's up, Achievers?! We've got a very specific topic for today's episode and it's all about how to create and put together your own strengtht training program.
Here are a couple of notes:
**Joint-By-Joint Approach**
Neck - Stability
Shoulder - Mobility
Scapular - Stability
T-Spine - Mobility
Lower Back - Stability
Hip - Mobility
Knee - Stability
Ankle - Mobility
Foot - Stability
As you can see, the body is a series of stacked joints that seem to alternate in "need". You can shape your warm-ups to follow these needs and tendencies to create a more effective warm up. Of course, there are a ton of exceptions to this theory; however, it's a great starting point!
**Here's the general flow of our workouts:**
Warm Up/Movement Prep: 10-15 minutes
Power Development: 5 minutes
Strength: 25-40 minutes
Conditioning: 5-10 minutes
Total: 45-70 minutes
A starting point to organize your strength workouts is to have three supersets. You want to incorporate these patterns: Squat, Hinge, Push, Pull, Single Leg, Core.
A1) Your "main" lift
A2) Mobility/Stability drill to enhance or support A1
B1) An exercise you can still "load up" over time but not quite as challenging and as technical as an A1 lift
B2) same as B1
C1+C2) Both C1 and C2 are reserved for much "easier" exercises that either target "weak links" or promote hypertophy in a given area or for injury prevention purposes.
Here are two youtube episodes that have a [beginner](https://www.youtube.com/watch?v=NBn5fuIcjV8) and [intermediate](https://www.youtube.com/watch?v=dw9SATOo5iU) workout for a "real-life" example!
We hope you enjoyed this episode! If you did, we'd love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you'd like us to answer. Until next time, Peace, Love, and Muscles!
Jason and Lauren
