When training, there are many ways to challenge the body to reach new goals of transformation and performance—especially here in Austin, where there are many challenging programs, all designed to take any fitness athlete to the edge of his or her current ability and physical limits. This is a motivating (and, many times, life changing) moment in the journey towards fitness and building confidence in one’s body. And that is why adaptability and durability are keys to having a positive and long-term experience as a fitness athlete. Adaptability means that you have prepared your body through proper progression and fundamental movement ability in order to accommodate higher levels of training and multifaceted training programs. Durability is your body’s ability to take on the overload variables needed to properly progress in training and recovery without increased risk of injury or actually breaking down. These two important aspects of movement competency require that we invest in our long-term fitness through a well-rounded crosstraining program.
Here is an example of how you can incorporate the four major categories of human movement into your workout, all while creating great foundational strength and promoting a metabolic energy challenge. You can apply this strategy and build your training program with similar circuits by using the categories of human movement and incorporating one movement from each of the categories.
The Four Major Categories or Pillars of Human Movement:
Level Changes/Lower Body
Push and Pull/ Upper Body
Rotary Stability and Rotation/Core
Locomotion/Speed, Agility, Quickness
Choosing a movement that falls in one of these categories of movement and then putting them together in a circuit is a great way to ensure that you’ve hit the essentials of movement while conditioning the total body. And, by focusing on movement rather than individual muscles or joint movements, you will consistently incorporate more working muscle and increase your energy output.
1. Goblet Squat
Purpose: Focus on lower body movement, which in turn focuses on lower body mobility and dynamic motor control, while maintaining static motor control/stability for the upper body and core.
2. Cable Combo Push-Pull
Purpose: Create a combination that includes the two essential movements of push and pull for the upper body. This also challenges rotary stability and core strength.
Tweak Down: Perform the push and the pull separately in two different sets in order to master form and technique.
Tweak Up: Use a single leg stance to increase demands on static motor control for the lower body.
3. Cable Lift with Ropes
Purpose: Use a narrow, static lower body stance to perform an upper body dynamic movement within the functional, diagonal pathway way connecting the opposite shoulder and hip.
Tweak Down: Use a light medicine ball to master the half-kneeling stance and maintain stability of the lower body while performing a full range of motion.
Tweak Up: Use a staggered, standing position while performing the movement. You may also continue the progression further with a single leg stance.
4. Lateral Run + Direction Change with Hurdles
Purpose: Use a lateral locomotive movement to challenge agility and the crucial deceleration and reacceleration skills needed for changes in direction. This can add a great metabolic energy demand at the end of the circuit.
Tweak Down: Use a lateral walk over hurdles, focusing on form and balance.
Tweak Up: Perform the exercise as fast as you can control. You may also have a coach or partner add a medball toss to make this a reactive drill.
Building circuits with purpose will continue to build your functional strength and foundation for a stronger movement base. In addition, it will increase your adaptability to other training programs and add challenges to enhance your fitness performance experience. The durability you will gain provide long-term gains through increased recovery and resistance to. Movement that matters performed while conditioning the body will accelerate your personal success!
Thank you Stephen DeLanoy and BodyBusiness for hosting us this month!