The changes in the health, fitness and exercise field have been extraordinary through my lifetime and though there were certainly disconcerting moments as gymnasiums were filled with one glistening machine after another there is reason to believe the trend is returning to its heritage. While that certainly does not infer the palatial facilities where not the slightest sound of exertion is welcomed, the growing trend of “back to basic” training and stripped-down gymnasiums is very positive.
The key for this trend to continue or rather for exercise enthusiasts to receive maximal benefit and realise their goals is that training regimes are well constructed, sensible and not merely a route to physical exhaustion. With respects to the latter, this is of extreme importance because just as many have moved towards a more “basic training” the “good news” is tempered with the shocking rise of poor technique.
Whether in comfort of your own home or exercising within a group setting, poor technique is never acceptable collateral damage for using a heavier weight. Reduce the weight such that you are able to perform properly and if in a group setting, only exercise under the guidance of a professional who enforces such standards. No person should be injured within an exercise program and while muscular strains will invariably occur, poor technique should never be the cause.
Piecing together a training regime at home is no different than the finest facility, with the individual requiring sufficient time to activate the core and hips, general fitness work to assist with work threshold development, resistance training measures and range of motion.
This basic template would progress evenly through RED2, hurdle mobility drills and possibly tumbling drills if space allows within dynamic range of motion before moving to work threshold development (general physical preparation, rope skip) and resistance training.
Within the resistance section compound movements that recruit the greatest amount of muscle should be performed first and the mainstay of the section. As an example the following plan works perfectly with a modest selection of dumbbells:
- The Iron Cross
- Renegade Squat Pull
- Bulgarian Squat
These three movements are the “focus lifts” of training and can be followed with a supplemental section as well as “STS”™ to stabilise and strengthen the shoulder capsule before concluding with DMC™ and static range of motion work.
Shoulder Capsule “STS”
Prepared by John Davies
Photo: Will Sarty
John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.