(810) 750-1996 PH
Fenton Fitness (810) 750-0351 PH
Fenton Physical Therapy (810) 750-1996 PH
Linden Physical Therapy (810) 735-0010 PH
Milford Physical Therapy (248) 685-7272 PH

Learn more about Rehab, Sports Medicine & Performance

rest

Progression Know How

Carries, Crawls, and Core

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Carries, Crawls, and Core

Push Up Position Plank: Goal of 1 minute

Plank: Goal of 30 seconds

Side Plank: Goal of 30 seconds/side

Side Plank w/ outside foot elevated: Goal of 30 seconds/side

Side Plank w/ inside leg elevated: Goal of 30 seconds/side

Anterior Baby Crawl: goal of 15 yards with stable torso

Anterior Crawl: Goal of 30 yards with stable torso

Farmers Walk: Goal of 60 yards with body weight

Turkish Get Up (¼): Goal of 8/6kg (men/women) for 10 reps/side

Turkish Get Up (½): Goal of 10/12kg (men/women) for 6 reps/side

Turkish Get Up (full): Goal of 25% body weight for 4 reps/side.

See video demonstration of these exercises here: https://youtu.be/5OkXbOWx4mw

Progression Know How

Vertical Pull Patterns

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Vertical Pull Patterns

X Pulldowns: Goal of 50% bodyweight for 10 reps

Isometric Pull/Chin up holds: Goal of holding for 1 minute at both the top and bottom position

Eccentric Pull/Chin ups: Goal of 10 eccentric reps with a 3-5 second descent

Pull/Chin ups: Goal of 10/5 reps (men/women)

See video demonstration at: https://youtu.be/Xidv7HlNtWE

 

Progression Know How

Horizontal Pull Patterns

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Horizontal Pull Patterns

TRX Row: Goal 45 degree angle for 10 reps

One Arm DB Row: Goal of 50% bodyweight for 10 reps per arm

Inverted TRX Rows: Goal of 10 reps with full range of motion

Watch Jeff demonstrate these exercises: View Video

Progression Know How

Vertical Press Patterns

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Vertical Press Patterns

Tall Kneeling Bilateral Landmine Press- Goal of 45# for 10 reps (men), 25# for 10 reps (women)

½ Kneeling 1 arm Landmine Press- Goal of 45# for 5 reps/arm (men), 25# for 5 reps/arm (women)

½ Kneeling 1 arm KB Overhead Press- Goal of 20kg for 5 reps/arm (men), 12kg for 5 reps/arm (women)

Standing 1 arm DB/KB Overhead Press- Goal of 25% bodyweight for 10 reps/arm

Barbell Overhead Press- Goal of bodyweight for 1 rep (men), or 75% bodyweight for 1 rep (women)

Watch Jeff demonstrate these exercises: View Video

Progression Know How

Horizontal Press Patterns

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Horizontal Press Patterns

Push Ups- Goal of 20/10 reps (male/female) with chest touching floor.

Alternating DB Bench Press- Goal of 50% body weight per arm for 5 reps/arm (men) or 33% body weight per arm for 5 reps/arm (women).

Bench Press- Goal of 75% bodyweight (women) or bodyweight (men) for 3-5 reps

See video demonstration of these exercises here: View Video

Progression Know How

Hinge Patterns

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Hinge Patterns

KB Deadlift- Goal of 10 reps with 40kg (88lbs)

Single Leg Reaching Deadlift- Goal of 10 reps/leg with perfect form

Single Leg Deadlift- Goal of 10 reps/leg with 50% of bodyweight

Trap Bar Deadlift- Goal of 2x bodyweight (men) or 1.5x bodyweight (women) for 3-5 reps

See video demonstration of these exercises here: Hinge Pattern Video

Progression Know How

Squat Patterns

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Squat Patterns:

Goblet Box Squat- Goal is 50% body weight down to a 12” box for 10 reps (if under 5’2” go to 10”, if over 6’ 2” go to 14” box)

Goblet Split Squat- Goal is 50% body weight for 10 reps/leg

Rear Foot Elevated Goblet Split Squat- Goal is 50% body weight for 10 reps/leg

Rear Foot Elevated Split Squat w/DBs at sides- Goal of 100% body weight for 10 reps/leg

One Leg Squat- Goal of 25% body weight down to 12” box for 5/leg (shorter or taller based off goblet box squat standards)

Front Squat- Goal of bodyweight for 10 reps

BB Back Squat- Goal of 1.5x bodyweight (women) or 2x bodyweight (men) for 2-5 reps

See video demonstration of these exercises here: https://youtu.be/vkrtWkNx8pg.

The Wisdom of Frank–Part IV

“Change It Up”

I met my friend Frank when I was 21 years old and working out at a local gym.  Frank was sixty-eight years old and in great condition.  He had been a professional boxer, army fitness instructor, and then a physical education teacher.  Frank was an incredibly well read student of fitness and human performance.  He was stronger, more agile, and fitter than most people in their twenties.  Success leaves footprints, so I was eager to learn from a master.

Frank was big on developing one set of skills for a defined period of time and then switching to performance parameters.  We would work hard on improving strength with squats, cleans, and pull ups for six weeks and then take a break.  The next six weeks would focus on speed and endurance–lots of jump rope, sprinting, and medicine ball throws.  I never got bored and I never got hurt.

The best injury preventative for athletes and fitness enthusiasts is a consistent change in activity.  Look at your training / competition schedule and alter your activity every six to eight weeks.  Better yet, take a week or two away from running, dance, yoga, lifting, baseball, or Zumba.  If you are older or more injury prone, that rest period might need to be stretched out to three weeks.

The popularity of the club system has young athletes playing the same sport year round.  In the clinic, we are treating young athletes with “old person” overuse injuries.  Playing multiple sports is infinitely more beneficial.  Taking layoffs from overused movement patterns and participating in a variety of athletic endeavors gives the body a chance to rebuild and recover.  It is no coincidence that successful professional athletes are the product of multi-sport participation.

Michael S. O’Hara, PT, OCS, CSCS

Fitness training for those of us past 40 years of age is more complicated. Physical performance and recovery capacity are dramatically different. If you need proof, look for the forty year olds in the NBA or NFL. The good news is that with proper planning, consistent performance, and the wisdom that comes with age, we can stay fit and active for a lifetime. I have compiled a collection of tips for the forty plus fitness client.

Recover Bettersleep
Many older fitness clients are able to train at intensity levels that are equal to their younger counterparts. What they are unable to do is fully recover between bouts of training. Insufficient recovery makes progress toward higher levels of fitness nearly impossible and creates an environment that invites injury. Activities that promote recovery between training sessions have great value for older training clients.
Quality sleep is essential for recovery. Unfortunately, many age-related changes can interfere with sleep. Menopause for women, prostate issues for men, arthritic joints, and acid reflux are just of few of the more common problems. If you have problems getting seven to eight hours of quality sleep, talk to your doctor about possible medical assistance to improve your sleep. Invest in better pillows and a quality mattress. If your schedule permits, take a nap during the day to boost your total sleep time.
Active Recovery is the term used by strength coaches and trainers for short and easy exercise sessions that speed up recovery. On your days out of the gym, take ten to fifteen minutes and work on these areas:

Resolve movement pattern restrictions
Develop a more efficient and pain-free squat, lunge, hip hinge, or toe touch pattern and it will reduce tissue overload during training sessions.

Eliminate postural flaws
Occupational responsibilities and daily activities place us in the positions that feed into poor postural habits. Nothing stalls progress more than posture restrictions. These deficits will only resolve with daily training.

Soft tissue work
Soft tissue work with a foam roller, massage stick, or any of the other myofacial tools can work wonders. Find a physical therapist or trainer who can teach you how to use these tools to assist in recovery.
Have a recovery day. Many older fitness clients are unaware of how much they are taxing their bodies until they end up with an overuse pain problem. If you are going to perform high level fitness activities such as distance running, resistance training, or an hour of yoga, you are going to need some days in between that involve solid sleep, minimal activity, and maybe an easy walk.

-Michael S. O’Hara, P.T., OCS, CSCS

Categories