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Eight Habits for Long Term Fitness Success–#8 Embrace the Suck

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Embrace the Suck

As humans we tend to gravitate toward things that we are good at and that don’t make us uncomfortable.  In training it’s fine to play to your strengths.  Do the things you like, enjoy, and are good at.  After all, one of the most important things for long term success is consistency.  If you don’t like what you are doing, then long term you won’t stick with it.  However, the things that we aren’t good at often expose critical weaknesses or shortcomings.  Find the things you aren’t good with and do at least one of them each time you train.  This could be mobility, balance, heavy strength work, a certain exercise, etc.  For every three things you do that you like and are good at, try to have one thing included that is mentally and/or physically challenging that doesn’t feel natural (but is still pain free) and you don’t particularly enjoy.  This will help ensure that there are no “kinks” in your fitness armor.

Wrapping It All Up

Move daily doing something.  Accumulate 4+ hours of training each week.  Hit every movement pattern while minimizing machines and single joint movements.  Training should be ordered as follows: Soft tissue/self-massage, stretch/mobilize, activation/core/balance, speed/power/agility, strength, and then conditioning/cardio. Do things you aren’t good at, and don’t ignore pain.  Do all of this for months, years, and decades on end and reap the rewards of a solid fitness program on quality of life, aesthetics, and resiliency.

 

Eight Habits for Long Term Fitness Success–#7 Don’t Train Through Pain

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Don’t Train Through Pain

We’ve all heard the tough guy mantras of “No Pain, No Gain” or the Marine Corps mantra of “Pain is weakness leaving the body”.  The reality is that pain is a big red flag that something is wrong.  While there are a lot of reasons pain can be present (including mental health issues), training through pain typically only makes things worse, can lead to more serious injury, and may lead to a long-term time off from training.  When pain is present, we want to train around it, not through it.  This can be done by limiting range of motion, elimination or emphasizing certain muscle actions (Eccentric, Concentric, Isometric), or simply finding a different exercise that targets the same muscle groups.  Some individuals just seem to have problems with certain exercises.  As long as there are other exercises that they can train the same muscles with similar types of movements, then this is not a big deal.  If pain is chronically present and begins to impact day to day activities, then it’s best to see a skilled Physical Therapist to help troubleshoot and find a good solution.  Effort/challenge are good and often needed for progress.  Pain on the other hand, especially long term will lead to problems.

Eight Habits for Long Term Fitness Success–#6 Be Functional

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Be Functional

Functional fitness started out with the best of intentions.  Good strength coaches and Physical Therapists saw a disconnect between the machine based and single joint isolation work that many bodybuilders had popularized in the 80s and 90s, and wanted to promote training that made the body more resilient and better able to perform daily tasks.  When we are talking about being functional, we simply want our training to help us with day to day tasks and reduce injury risk.  This is typically best done by training on our feet, on the floor, single arm/single leg, and using multi joint movements.  An easy recommendation is that no more than ⅓ of your training should involve sitting, machines, or single joint movements unless you have major orthopedic limitations.  Pushing, Pulling, Carrying/Crawling, Squatting, Lunging/Step Ups, and Hip Hinges should all be a regular part of your weekly training plan with each pattern being performed 2 times per week or more ideally.

Eight Habits for Long Term Fitness Success–#5 Get Fast and Explosive

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Get Fast & Explosive

One area that is often neglected in many general fitness plans is power, speed, and agility work.  This is unfortunate as this is one of the quickest areas to decrease as we age.  This type of training should be done after a thorough warm up (soft tissue work, stretching, and activation work).  This work can include Medicine Ball Throws, KB Swings, Olympic Weightlifting variations (cleans, snatches, and their variations), jumps, sprints, bounds, hops, and various change in direction drills.  What’s important is that these things are not done in a state of fatigue.  If our explosiveness, power, or speed begin to decrease substantially, then we cease to get the benefits we are striving for.  We want to pick things that we are competent in, have progressed to slowly, and that don’t cause an undue risk of injury.  We start most of our clients with Med Ball throws starting in kneeling position, bounds/skips, and box jumps.  For many people, this is all they will need, for others we will progress to move complex or taxing modalities based off their ability, goals, and tolerance.  It’s best to perform this type of training 2-3 times per week before your strength or conditioning work for 3-10 sets or 2-6 repetitions with plenty of rest between sets.

Eight Habits for Long Term Fitness Success–#4 Condition/Cardio

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Condition/Cardio

All of the strength, mobility, and stability in the world are somewhat useless if basic tasks fatigue or wind you.  Cardiovascular training or conditioning work (depending on what you want to call it) can be done in a number of different ways, but it’s important that it gets done.  Benefits can be seen with as little as 2 sessions per week lasting less than 20 minutes.  You can perform High Intensity Interval Training (HIIT) or low to moderate intensity steady state training (think walking, jogging, riding a bike, etc.) depending on time, preference, and orthopedic limitations.  These can be built into your strength training workouts or done on separate days.  The main thing to keep in mind when training your cardiovascular system or working on conditioning is to pick low risk exercise options.  Jumps, repeated sprints, Olympic weight lifting, burpees, and the like are not great options to use as conditioning tools.  When fatigue increases, form/technique decreases, and risk of injury drastically rises.  It is best to pick modes of exercise that require little thought for form or technique when picking conditioning tools.  At Fenton Fitness, we personally like Walking, Sled Push/Pulls, Upright Bikes, Rowers, Ski Ergometers, Jacobs Ladder (or Step mills), and Slide Boards.

 

Eight Habits for Long Term Fitness Success–#3 Work on Mobility/Stability

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Work on Mobility/Stability

Make sure you can move each joint through its maximal pain free range of motion.  On top of being able to move through that range, we also want to be able to control or “own” that range of motion.  This can be done by using full range of motion in your strength exercises, as well as incorporating some full body warm ups that address each.  At Fenton Fitness, we try to hit 2-3 hip stretches, 1-2 thoracic spine/shoulder stretches, and 2-3 activation/stability drills at the beginning of each workout.  If an individual has no restrictions, a good bang for the buck warm up can be seen in this video. This type of work can be done daily, but I would suggest a minimum of 3 days per week to maintain your movement quality.

 View the video here

Eight Habits for Long Term Fitness Success–#2 Get Stronger

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Get Strong(er)

Strength is probably one of the greatest indicators of longevity and quality of life that we have.  How strong is strong enough will get you different responses depending on what strength coach you talk to and what population we are talking about.  However, one thing is for certain.  You can almost always get stronger at something, and there is virtually no drawback to being stronger.  Most people will be best served by having 5-6 movements that they focus on getting really strong at, and keeping those in their training plan for 6-12 weeks at a time.  I typically recommend picking one movement from each movement category (Squat, Lunge, Hinge, Push, Pull, and Carry/Crawl) and getting as strong as possible on that given movement.  Pick movements that you feel comfortable with, are pain free, and of which you have maximal range of motion.  Stick with 2-6 repetitions, 3-5 sets, 2 times per week for best results.

Eight Habits for Long Term Fitness Success–#1 Move Daily

There are thousands of different workout programs and methods to use to become more fit.  These range from at home workout videos, to aerobic or yoga classes, to bootcamps and group functional training workouts.  Methods, benefits, and risks/drawbacks could be debated until our last breath and often are among fitness professionals.  One thing I’ve come to learn in my twenty years in this industry is that dogmatic approaches rarely pan out, and you are better off steering clear of anything or anyone who claims any one method of training is optimal and a cure all for everyone under every circumstance.  However, I do believe that there are some universal habits that will vastly improve someone’s fitness.  For the sake of this article, I will stick with habits which only involve movement, with an understanding that nutrition, rest, recovery, stress management, and body weight all impact fitness as well.

To know what habits will best improve long term fitness, we must first define the term.  There are three definitions of fitness. The first (and newest, brought on by the growth of the fitness industry) is “the condition of being physically fit and healthy.” This definition misses the mark as it uses the root of the word in it, and doesn’t really tell us anything.  The second definition is “the quality of being suitable to fulfill a particular role or task.”  This definition is a little bit better.  We can see here that the fitness required to be an NFL offensive lineman and the fitness required to run the Ironman in Hawaii is much different.  This still doesn’t get to what most of us think of when we describe someone as being fit.  The third definition, and the one I find to be most relevant to the general population, is “an organism’s ability to survive and reproduce in a particular environment.”  Put differently, your ability to reproduce and pass your genes onto the next generation.  At first glance, this may seem like a poor definition.  If we go back 100-500 years to a time where modern technology and medicine couldn’t “fix” everything, this definition is ideal.  If someone is over or underweight, they struggle with fertility.  If someone has major health complications, injuries, etc. they would have a hard time attracting a mate, defending themselves/home, or feeding themselves.  Certain lifestyle choices will absolutely reduce fertility rates (smoking, drinking, stress) therefore decreasing one’s fitness.  Operating with the biological definition of fitness, I find that the following eight habits will set you up for a lifetime of greatness.

Jeff Tirrell, CSCS, CSFC, Pn1

Move Daily

This is so simple, yet like many things in life, the simplicity of this basic habit causes it to get overlooked or ignored.  This is by far the most common habit among fit individuals.  Don’t over think it or complicate it–just move.  It doesn’t have to be strenuous or difficult.  When looking at the small number of individuals who are successful with long term weight loss, researchers have seen that doing 4-5+ hours/week of planned exercise/activity is a staple.  This comes out to 30-60 minutes per day.  Walk, ride a bike, kayak, paddle board, roll, carry, crawl, do a movement flow (as seen in the video) or whatever.  Just get off your butt and move around at least 30 minutes each day.  It doesn’t have to be all in one shot, but make it happen, and make it intentional.  Daily movement helps manage stress, regulate hunger, and has big cognitive benefits as well.  The only stipulation I would make is to avoid activities with high risk of injury.  After all, if you get substantially injured it makes daily movement a bit more difficult.

See video of some simple movement patterns: here

Five Fitness Numbers You Need to Know

Scale bodyweight, bench press maximum, some “girl name” and a time are all fitness numbers your hear in the gym.  If you are interested in optimal performance and health, I have the fitness numbers we all need to know.  Focusing on these numbers will keep you active and independent for a lifetime.

1) WAIST CIRCUMFERENCE

The location of bodyfat is far more important than the amount of bodyfat.  Visceral fat, the kind stored in and around the belly, is the hormonal driver of metabolic syndrome; the precursor to diabetes, elevated blood lipids, high blood pressure, and coronary artery disease.  To optimize health, you need to monitor the diameter of your waistline.  The number you want to know is your waist to height ratio.  You want your waist to be less than half your height.  If your waist size is greater than one half your height, then reducing your waist diameter should be the primary goal of your fitness program.

2) SLEEP TIME

Sleep is the ultimate exercise recovery activity.  One or two nights of sleep deprivation has been shown to reduce gym performance by 25% – 40%.  We need seven to eight hours of restful sleep, each and every night.  The most important benefits of exercise are neural and hormonal.  Sleep reboots our neural software and replenishes the hormonal system.  Medications, respiratory problems, sleep apnea, and obesity all can interfere with sleep patterns.  Fixing these health issues and developing better sleep habits produces magical progress in the gym.  Read the book, Sleep Smarter by Shawn Stevenson.

3) FUNCTIONAL MOVEMENT SCREEN SCORE

The Functional Movement Screen (FMS), developed by Physical Therapist Gray Cook and Athletic Trainer Lee Burton, is a seven-step dynamic movement based test that has become a standard of practice in physical therapy and sports performance centers.  The FMS helps prevent injuries before they occur by identifying risk factors.  Movement indicates how a body works and lets us know how the brain is controlling the body and how the joints and muscles communicate.  Just like a good medical work up, the FMS permits the trainer / therapist to make the proper decision about the clients’ most urgent needs and avoid gym activities that are detrimental.

4) GRIP STRENGTH

Recent research has demonstrated that knowing your grip strength is as important as knowing your blood pressure.  The PURE research of 140 thousand individuals revealed that a drop in grip strength is a strong predictor of mortality from all causes.  We will all face health battles and the stronger body wins while a weaker body loses.

5) NUMBER OF TRAINING SESSIONS PER YEAR

Exercise is ineffective absent consistency.  Even a haphazard program of exercise is beneficial if you perform it on a consistent basis.  The experts say a good goal is 150 training sessions per year.  That is three times a week for 50 of the 52 weeks in a year.  Link together several years of the consistency habit and amazing changes happen.  Most people overestimate the value of a month’s worth of exercise and greatly underestimate the value of a year’s worth of exercise.

Michael S. O’Hara, PT, OCS, CSCS

Anti Extension Progression

An interconnected team of muscles holds our spinal column stable.  If you wish to be strong in all endeavors, you need to develop isometric (no movement) torso strength that resists flexion, resists extension, and resists rotational forces.  Most people have poor anti extension torso strength, and many of them show up in the physical therapy clinic with lower back, hip, and neck pain.  Presented below is a time-tested progression of training activities that will improve anti extension torso strength.  Watch the video and make these exercises a part of your training program.

Anti Extension Torso Strength Program

  1. Wall Planks
  2. Bench Planks
  3. Push up Position Planks
  4. Push up Position Planks feet elevated
  5. Ball Roll Outs
  6. Ab Wheel Roll Outs

Initial anti extension exercises are all a version of planks that are scaled from easiest to hardest–wall, bench, push up position, and then push up position feet elevated.

Weaker people require more practice to develop the neural connections that improve strength.  They need two sessions a day to drive a reboot of their neural system.   Start with the wall planks for two holds of twenty seconds.  Gradually increase the time you hold the wall planks from twenty seconds to forty seconds.  When forty seconds gets easy, move to the next progression–bench planks.  Return to twenty second holds for two planks after each progression.

Once you can perform forty seconds of the push up position plank with feet elevated, move to the ball roll out exercise for five repetitions.  As your strength improves, gradually increase the repetitions until you can complete fifteen repetitions of the ball roll out.  The final progression is the ab wheel roll out–start with five and work up to fifteen repetitions.

View video of these exercises: here

Michael S. O’Hara, PT, OCS, CSCS

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