Care & Perform - Thursday, February 1, 2018
Performance & Care Day
Usually about every 2 weeks we have a "Heavy Day" or strength Day... But as we get close to the open we are going to be sliding in these "Performance & Care Days" These are strength, Skill and Care (Mobility & Stability Days)This Brings me to Part 2 of my Blog last Week where we spoke about midline Stability & Grunt Work..
This Week's topic is Accessory Work & Stability.
ARE YOU PUTTING AS MUCH WORK
INTO ACCESSORY TRAINING AS YOU ARE REGULAR TRAINING?
Benefits of Accessory Training
Break down what it means to train for life and use functional movements, then compare it to what your training looks like. In my life, not everything is a perfectly symmetrical, balanced barbell.
Let’s pretend you need to help move a older member of your families near obsolete, bubble television that weighs as much as his refrigerator. The problem with the television – besides it poor quality picture, no usb, HDMI out puts– is that it is wedged between the bookshelf and wall. When we go to pick this up, it is most likely that you are not going to be able to have a perfectly flat back or even have legs set up evenly next to it. In an ideal world you would be able to set up the same way and would deadlift, but this is obviously not the case.
Now, we could say you could just always train picking up odd objects to improve your ability to lift them, but there are infinite shapes that are put into the category of “odd objects”. If I have been training with accessories lifts, which is going to allow you to be more prepared for a lift that is oddly shaped, you will be stronger in this “not strong position” when compared to someone who has been strictly training the balanced barbell movement. Here is why: by training and implementing accessories lifts, an athlete is able to substantially improve strength by stressing their body in many different angles and cause different stimulus to a certain area that a classic barbell lift may not be able to challenge as well. Take us back to last weeks blog about grunt work and midline stability.
Wear and Tear on you...
To be clear, I am not saying that there are not huge benefits from the classical lifts because there are and they should continue to be performed frequently. Even with great benefits everything can have negative effects. Some of the problems that training these classic lifts all of the time as the majority with no implementation of accessory lifts is the wear and tear on the body. The constant loading of a heavy barbell on an athlete’s joints can and will start to break a body down. But so will running all the time, doing difficult yoga poses daily or even doing Zumba. Shit, if you do anything repetitively, you will get wear and tear, try sitting at a desk with a mouse in hand for years and see how your wrists & elbows feel.
What accessories allow an athlete to do is to increase the volume or sustain the ammount of training while at the same time taking the stress off a specific joint. Along with allowing an increased workload they have a good range of play in them. Do not limit the accessory work to just 3×6 glute-ham raises with a rest as needed between sets all the time; instead, use them to control volume, training density, and intensity. At indestri we reconize most of the athletes that come in have been inactive or limited activity. We don't all come from a body building style background, Gymnastic background, Golf pro, fire fighter, paramedic, military, olympian or 20 Years in the NHL.
(But it's a good thing your coaches do, they know what it feels like to make mistakes, get injured, heal and then do it again... before learning what not to do)
So we know the mistakes you are going to make and instead of learning the hard way try listening and instead of skipping strength day, coaches bias or sunday strength/mobility add those in and give up a metcon once and a while. You won't get bulky or fall out of shape, you will get better and have more success and be able to stay healthy.
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Classic Lifts Only vs Adding in Accessories
We can break strength training into two simple categories. We will use the squat as our example and the main options are implementing training with accessory lifts or performing the classic lifts only. By training the classic lift only, an athlete is going to obviously make gains with the work they are putting in, but at the same time they are going to be constantly training certain muscles and are going to be limited by their weakest muscles. If an athlete continually dumps forward on their back squats, it is a good chance that the athlete had a weak back relative to the weight they are attempting. Now take this athlete that continually dumps forward on their squat and train their posterior chain specifically with the goal of getting it strong enough to keep their chest up and avoid dumping in the future. By implementing accessory lifts into an athlete’s training, we are able to target those muscles needed to maintain the optimal squat position. An athlete that keeps failing over and over once they get above parallel but isn’t dumping their chest might have quads that are the limiting factor. We can throw the athlete on the bike, db step ups, even leg extensions on the equipment in the small gym, and start getting some reps in of hip-quad extensions. Instead of having the athlete just keep squatting poorly and slowly progressing, attack the weakness and make it bulletproof. (I know you have seen that word in the gym... the same goes for shoulders)
How do we get it all?
I understand that putting together a strength program that puts all of the main lifts, Olympic lifts, awkward lifts and accessory lifts together in an effective manner can seem daunting when we have only 1 hour a day. This is why we have specialty classes, strength days and regular training with focusses on accessory vs skill or strength. Those days may not seem as sexy but in the long run those are the days that make you a better athlete. there is a reason the Sunday classes are going over the cap often.. and its not my winning smile :)
People are getting stronger, and in turn getting fitter. So be sure when you look on a blog like today's workout and think that doesn't look like ill get my cardio blast.... Try doing these classes and see how you feel after and down the road.
Enjoy, and care for your body
Stouty
Thursday, February 1, 2018
Focus:
15 min mobility10 min EMOM
- Even- 45 second hollow body hold
- Odd- 1 rope climb
Scale with 3 hanging foot wraps, 3 Lay to stand or 1 seated full rig pull over "Kb Pulley".
WOD:
3x8seated 1 arm kb presses.20 min for quality8 suitcase DL/side3 TGU/side8 single leg RDL/leg.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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