Tag Archives: mobility
Being able to move unimpeded and pain free is something a lot of people want.
All it would take is one quick google search and you’d find all the information you need to put a plan together, alas many of us are too lazy for that, thus we will just let our body slowly stiffen and lose its ability to move well.
When I’m away teaching there are a few key drills I will put in to warm ups to see how well people move, it’s also easy to spot just by looking at people who that is.
Total body coordination is something we’d really do well not to lose.
It’s it quite surprising how many people will watch the other people in the groups I teach that move what I’d consider ‘normally’ and are like “OMG, wow, that’s amazing.”.
Ummm not it’s not, that’s something we everyone should ideally be abel to do, so in truth the people that can more are not amazing, you’re just really really broken in a moment sense.
Don’ts get me wrong, I’m not talking about people moving like Ido Portal from day one.
More along the lines of having basic coordination skills and not making yourself look like your 80 because of how crap your movement skill is.
These are the three main movement I will get people doing (they give me all the knowledge I need).
1 – Inch worms (a lunge step to upper thoracic rotation is also added in)
2 – Spiderman/Lizard Crawls – ideally hey get their chest as low to the floor as possible
3 – Duck Walks & Sit Through
If the facility has one then I’d also like to see a rope climb as well, beginner level is using feet, I’m ideally after people to climb and descend using arms only.
The reason for these is simple, the first tests mobility/flexibility/stability.
The second looks at mobility, stability and strength.
The third is mobility, balance and movement coordination.
If we have a rope then that tests strength because I’ve found that while some people more well they are very weak.
When time is short and I need one simple test to assess everything in one go it will be the TGU (turkish get up), I will proceed to see how heavy they can go with the gold standard being 1/2 their bodyweight per hand, if someone can do that then good things happen.
Give the above a try, you can hope on YouTube and find them all easily if you’re not sure what they are.
You’ll also find adding these to your assessment methods will highly who need what and in what dose.
Try them yourself because while you don’t need to be perfect at everything you do, you need to be competent in demonstrating it well, otherwise you may look a tad foolish.
We’re not talking about phones here.
If you happen to still have 3g then you might be due an update, just like me.
There are the 3G’s of fitness that if you put some focus on training will change everything.
Strength will increase with ease.
Plus you’ll also be privy to some much appreciated endurance/cardio vascular benefit and perhaps even some fat loss too 🤗
Here are the three things you need to work on more:
– Guts (cores)
In doing so you’ll upgrade and attain the 4th G:
There are a whole host of movements you can do to train the above, let us look at their impact and on what tier they’d be.
I won’t list them all, just the good ones.
Tier 1 – All 3G hit
– Any Deadlift variation (no straps)
– Loaded Carries
– Climbing/Pull Ups (if done correctly)
– Heavy Presses (most variations)
– Kettlebell Swings (most variations)
Tier 2 – Hit 2 out of the 3G’s
– Heavy Barbell Curls (yes, you read that right)
– Rowing variations
– Isometrics (planks etc)
– Squatting variations
– Sled Pushing/Pulling
– Plyo work (jumping, throwing etc)
Tiet 3 – Hit 1 out of the 3G’s
– Any specific isolated movement for Grip, Glutes, Gut
Sorting you’re movements in to a 3 tier system will allow you to pick and choose those that offer the most bang for their buck and also program support/isolation work where needed in a logical way.
If you are looking to put together a training session here is how it may look:
A1 – Tier 1 movement
B1 – Tier 2 movement
B2 – Tier 2 movement
C1 – Tier 3 movement
With exercises added for 3 days training:
Day 1 –
A1 – DL: Snatch Grip-Clean Grip-Mix Grip: 2-4x 2-2-2
B1 – Barbell Row 4-6×4-6
B2 – Barbell Curl 4-6x-4-6
C1 – *Roman Chair Leg Raise 8x 2-4
Day 2 –
A1 – Awkward Object Clean & Press x1 + Carry x400m
B1 – Incline Press 7×3-5
B2 – Sled Push 7×20-40m
C1 – CoC Gripped 3-5 sets of 10-30sec hold per hand
Day 3 –
A1 – Trap Bar DL 8×2-3
B1 – Sled Push 7×20-40m
B2 – Sled Pull 7×20-40m
C1 – Front Squat 6×2-4
*If you do a hanging leg raise you can find that move up a couple of tiers due to the increased difficulty.
By hitting movements that place a heavy demand on one or all three of these areas you’ll find you start to gain in strength, CV, LBM and generally spice up your training as well.
It isn’t uncommon for people to ask – “What sets/reps should I be doing?”
While perhaps not that exactly, it will be something along those lines, as such I’ve found that cycling them based on a classic Heavy-Light-Medium rotation applied to a Pull-Push-Legs split.
One element to remember is that Heavy doesn’t mean hard and light doesn’t mean easy, however that is a topic for another day, for now I will give you something you can apply immediately.
- Heavy – 5-3-2-5-3-2-5-3-2 (heavy yet not hard)
- Light – 20-15-10-20-15-10 (light yet not easy)
- Medium – 5-8×1 + 1×20 – ramp to heavy single for the day, then take 60-70% of that and do one set of 20 reps
Split Options: 4 day split examples
^^ 2-4 lifts per day is often sufficient, 1 main with the rep/set scheme, the rest can be 2-3×10-15 or 4×6, your choice.
If we take the PPL and apply the rep schemes over a small cycle.
No change in lifts, only reps.
Day 1 – Pull – Heavy
Day 2 – Push – Light
Day 3 – Legs – Medium
Day 4 – Off
Day 5 – Pull – Light
Day 6 – Push – Medium
Day 7 – Legs – Heavy
Day 8 – Off
Day 9 – Pull – Medium
Day 10 – Push – Heavy
Day 11 – Legs – Light
Day 12 – Off
Many will then say – “What now?”
Once you’ve gone through this you’ll find you’re back at the heavy day being for pull, you can choose to keep the lifts the same and try to hit a higher load or you can perhaps change the lifts, pick your poison.
This allows for a constant rotation of days and keeps things interesting, if you are constrained be the working week and days you can train then you may need something a little different, in which case all you need do it ask for the answer.
In recent times the popularity of Olympic Weightlifting has come to the forefront, propelled their by the likes of CrossFit and the Russian man mountain known as Klokov and other such greats have helped inspire lots of young people to start to venture down the route of the Quick Lifts as they were once known.
Weightlifting has been called many things, but the one I feel that describes it best is ‘Gymnastics with a bar in your hands” why that dictation? Because you have to be explosive, powerful, strong and most importantly mobile to achieve decent form in both lifts.
One of the nice things about weightlifting is that you have two major lift to specialise in (okay, technically 3 as it’s a Clean and Jerk, but they are done once after the other making them only one lift in competition). This give you, in my opinion, one of the simplest plans to stick with – Improve those two lifts or as I would rather say: Chase Performance.
By specialising in only two lifts this means all of your assistance work and training will be centred around improving their performance and building a balanced physique that is, for lack of a better word, ‘functional’ because you need to be pretty dynamic to be good at both of the Olympic Lifts.
You will often find a program designed around these lifts will be very simple and specifically tailored to improve your performance and ironing out any weak areas in those lifts.
If you fancy giving these a try I would suggest you find yourself a decent Coach or Weightlifting club, trust me, being self taught in these lifts will not get you to the places you want to go, but a coach or a club will. While a program involving the lifts wouldn’t make much sense for you right now there is plenty you can do to help you start to strengthen the areas you need, here is a nice basic example for your consideration.
Based on 2 days on 1 day off template.
Day 1 – Pushing –
Today it’s time to talk about technique, or more importantly your ability to preform correct technique.
There are lots of compound exercises that require certain amounts skill, but that’s not really in question that often because the average gym goer forgets one crucial element, most compound exercises also require adequate mobility to be preformed correctly.
Before I move on let us establish what mobility actually is.
Mobility, or joint mobility, is the ability to move a limb through the full range of motion with control, people often get mobility and flexibility confused.
Mobility is based on voluntary movement (squatting to full depth for example) while flexibility involves static holds (touching your toes) and is often dependent upon gravity or passive forces. Mobility demands strength to produce full-range movement, whereas flexibility is passive and not strength-dependent.
It is possible to have good mobility without being especially flexible, after all, someone who is able to perform a full overhead squat won’t necessarily be able to do the splits. Just as someone who is flexible can have poor mobility, i.e., control. Of the two, mobility is more important. It is better to be inflexible with good mobility than flexible with poor mobility.
Mobility isn’t just required for lifting weights though. having good mobility will also improve your quality of life too. In an ideal world you would wake up every morning and perform a mobility routine to help prepare your body for the trials of the day. it doesn’t have to take long, 5-10min is more than sufficient and you can do it while your breakfast is cooking.
Here is a sample routine that you can do at home and before your workouts each and everyday.
- Rocking Ankle Mobilization (walking on the inner/outer portion of your foot for 20 meters per side)
- Quadruped Crawl (bear crawl) 20 meter
- Squat with chest expansion and arm swings
- Squat hold with shoulder dislocation (sit in a deep squat and hold a towel in both hands and try to take it fro the front of your body over your head and touch your lower back)
- Spidermans (also called a low lateral lunge from side to side)
- Reverse Lunge
Bonus: Static Stretching
*Hip Flexor Stretch (rear foot elevated on sofa or chair, push hips forwards)
* Door Frame Chest Stretch (have your elbows at shoulder height and lean through an open doorway)
There are lots of mobility routines available on YouTube and other such websites, the one above is a simple suggestion, i would do some research and find one that works for you and takes less than 10min to do each day.