In a previous post I have described concepts related to the planning of training. One of those concepts relates to the idea of building a foundation prior to more intense or specific training. The error that takes place in many training or fitness programs is to not realize that long-term planning is necessary for results. Individuals take on forms of exercise without understanding that a some time should have been spent in a more basic program. This is largely due to the culture of “high-intensity” exercise has spread through social media and the internet, and that if you are somehow not constantly creating excessive levels of fatigue through endless burpees and squat jumps that you are not training optimally.
A well-planned general physical preparation phase of training (or what is sometimes referred to as anatomical adaptation) can build a solid foundation for more intense exercise/training to follow. This type of training also allows individuals to address orthopedic injury prevention to maintain structural health during training and competition. The following is an example of a two day a week training program that may be implemented for this purpose.
Day 1
Extensive Dynamic Warm-Up
Strength Training Pre-hab (Injury prevention exercises based on sport)
Strength Training
1A. DB Reverse Lunge 3X15
1B. DB Flat Bench 3X12
1C. Rolling Side Plank 3X10
*30 seconds between exercises/2 minutes between sets
2A. Cable Row 3X15
2b. Stability Ball Hip Lift/Hamstring Curl 3X12
2C. Birddog 3X5 sec, 4 sec, 3 sec, 2 sec, 1 sec holds
*Rest periods same as above
3A. DB Lateral Raises 3X15
3B. Tricep Pressdowns 3X12
3C. DB Stiff-Legged Deadlift 3X12
3D. McGill Crunch 3X12 each side
*Rest periods same as above
Day Two
Extensive Warm-Up
Strength Training Pre-hab
Exercises 1A-1C from Day 1 session weeks for 4 sets of 12, 10, 8 reps respectively with same weight used on Day 1.
Exercises 2A-2C from Day 1 session for 12 and 10 reps. Birddog can be 4 sets of 3 with descending holds
Exercises 3A-3D from Day 1 session for 4 sets of 12, 10, 10, 10.
These sessions can be performed on non-consecutive days during the week. Typically with a program such as this I would prescribe a three-day program, but this two-day program can certainly get someone off to a good start. For the most part this type of program can be performed by anyone who is a beginner, or is at the start of a training period before increasing the intensity of training. It was mentioned previously that some injury prevention work can be included in a program such as this. Some examples are:
Rotator cuff work
Basic hip strengthening
Ankle strengthening
The inclusion of work such as this during training would be as specific as you would get given the nature of this type of training. It would be recommended that other types of training be conducted simultaneously with a program such as this (i.e. low-intensity jumps and aerobic work) to address other necessary components of one’s physical preparation.
References
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