Posts tagged training
Get results: Three key principles

TAKE CARE OF YOURSELF, FIRST.

 Have you heard the saying, “you can’t pour from an empty cup?” This idea is key when it comes to getting results with your training. Our bodies are hard-wired to achieve the number one priority for every single one of us… SURVIVAL. Yep, this comes way before healing and repair, muscle gain, fat loss, fertility, energy creation and happiness (in no particular order).

 If we’re running on empty (and maybe a few too many long blacks), performance and body composition changes become very hard to achieve as these changes require resources, fuel and nutrition that a lot of us just don’t have access to.

TAKE ACTION: Get your basic health needs right first. Start with sleep, stress management, nourishing food and some rest and recovery time. Without these things, you’ll be expecting your body to make changes that aren’t a priority.

 

BE CONSISTENT

We bang on about this one, but it really is the not-so-secret weapon when it comes to getting the results you’re after. Why does the RESET nutrition program work? Why do top athletes follow a training plan? These force you to be consistent.

Consistent training and consistent nutrition will lead to a consistent stimulus and the ability to create change. The magic really happens when you realise the gold in this principle and can apply it to all areas of your life – take regular action towards your goals and you’ll be amazed at what you are capable of.

TAKE ACTION: If you’re not getting the results you want, ask yourself the very important question – “Am I taking consistent action to achieve them?” If you want to change your physique or improve your fitness, are you getting to the gym 3-5 times per week? Reserve your classes, speak to a coach about formulating the best plan for you and then show up and do the work. Give it time and reap the rewards.

 

BE PROGRESSIVE

Consistency is a big part of the picture, but how you progress your work is an important factor in getting results.

Progressive overload is the gradual increase of stress placed on the body during training. If we roll back around to the primary goal of survival, progressive overload is a way of telling the body that it needs to adapt to the stressors in order to survive. It needs to get stronger, faster or more efficient. It needs to build more muscle fibres, more connective tissue, an ability to carry more oxygen or new communication pathways to service new movement patterns. The human body has an incredible ability to adapt, but it won’t use up resources to do so unless there’s a need.

TAKE ACTION: If you’re taking the time to get to the gym or work with a trainer, make sure you understand your progression and this means knowing what weights you’re lifting, how hard your working and how you’re moving. Whether it’s a change in your forward fold (can you get any closer to the floor?) or the amount of weight on your barbell in a back squat, know how you’re adapting to stay on track, excited and moving towards your goals.

How to Tackle the Mobility Monster

Yep, so, you’re tight...

You’re trainer tells you, your yoga teacher consoles you.. but hell, you know it in your bones as you wake up in pain or simple move like mud. You're back even knows it..

I’ve been there. I remember in my triathlon days going to a yoga class and walking in with fear. 

I was that guy who needed 3 bolsters, a strap, a couple of blankets and sometimes a chair in order to get into positions.

So, I know how you feel. It isn’t life threatening, but it sucks. It nags at you. Especially since you’re kind of strong and the mobility just lets you down.

Can you ignore it any longer? Maybe you can try for a bit..

I couldn’t. After an injury got me, I finally decided to really tackle this mobility beast.

So, here I’m going to list a couple of things that I think are critical..

Critical to getting over that hurdle where it shifts from a chore to something more manageable.

But first, let’s get a few misconceptions out of the way

  • Mobility work is for any age. There is no “too old” to start. We all start at the beginning and work with smart progressions.
  • You don’t need intense yoga (unless you want to enjoy yoga for all that is yoga - a whole other discussion!)
  • We aren’t talking just flexible or floppy. We are talking healthy range of motion with end range strength, as well as building resilience in the bod.
  • Athletes - most of you don’t need a “strength and conditioning” program to perform better, you need to move better. This stuff is for you.

Alright, let’s go. I’m going to keep this nice and short:

  1. Simplicity and consistency. Find someone who knows posture and movement. We work with static and dynamic postural assessment, with a focus on the fascial system.   Basically, you want to make sure you are starting in the right direction! Once you have a couple of key areas to address - say your “forward fold” for example, it get’s a lot easier. We can then identify some mobility exercises that you can start with. You’ll need to be consistent. For many, this means multiple times per week you need to create time (just a little!) to do your work.
  2. Gym time isn’t enough! We do mobility work all the freakin time in the gym. In each session, plus some specific classes. BUT, if you are tight as a drum, you’re going to need to do some extra work. This means open gym, or going through your routine at home. Once you accept that your body is the way it is from how you’ve lived your life over the past 2-5 DECADES, you can understand it’s going to take some effort. Accept this, then it’s clear sky from here
  3. The answer isn’t what you already know. If what you knew and did worked, you would be moving like a cat. A lot of the mobility techniques that we use are different to what many are used to. Sometimes loaded, dynamic or even ballistic, there are some VERY effective mobility training methods that come from the world of martial arts, gymnastics and other areas. 
  4. Yes, I said Mobility TRAINING. To feel better, move better and perform at the level you know you can, you need to think about training mobility just like you might think about training your strength. If you are wound up to begin with, then you won’t have a chance if you don’t prioritise it pretty high. Without mobility, there is no movement (or at least a decreased range of motion) and therefore decreased strength potential and decreased performance.
  5. It’s all the little things. When you start to look at the body as a very connected, fascial system, then you can understand the importance of looking at it as a whole. We mobilise wrists, hands, feet, toes, calves, hips, spine.. We want healthy range of motion in all aspects of the body
Here was 3-4 weeks of work for Justin, a cyclist/runner/all around bad-ass. He's improved his forward fold, his bridge (extension) and everything in between. The answer? Simple exercises, but he's consistent as!

Here was 3-4 weeks of work for Justin, a cyclist/runner/all around bad-ass. He's improved his forward fold, his bridge (extension) and everything in between. The answer? Simple exercises, but he's consistent as!

So, what does it look like?

While it’s always individualised, I can say that I see the best results when people (and myself) address mobility in some way most days. This can often be 15-30 minutes each day, but each of those minutes is intentional. You can also get a lot of mobility work in passively - how and where you choose to sit (or not), some quick mobility work at lunch time, or arriving a little early to fit it in before your training.

It might also be a weekly longer mobility session. This usually allows us to see some great results in just a few weeks.

For higher level mobility targets (front/middle splits, higher level spinal extension etc), you then need to start thinking in months rather than weeks.

So yes, it can take a while. Is it worth it? Of course!


Want to find out more about how to boost your mobility for sport or life? Hit us up for a chat and we can see how to get started!