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Introducing a New series! Strength training basics

3/31/2021

Hey - coach Tim here again, excited to introduce a new series in the blog. All about strength training! I discussed some basics in mistakes to avoid in programming in my previous series "Training goal sabotages for weight training", and I thought this series would be a great follow-up to that. There are some many elements and components to strength and resistance training. My primary goal with this series is to direct a firm starting point and foundation for those who are overwhelmed by how to start, and also for those looking to change it up to a new routine and bust out of a plateau.

Topics will include movement selection, programming parameters (reps, sets, tempo, rest, and frequency), strength VS hypertrophy, manipulating the strength curve with different equipment, importance of tracking, and more. Stay tuned!

For this first post, I would like to start off by introducing exercises that serves to benefit universal movement patterns, that EVERYONE should include in their routine. I challenge you to try each exercise on your own - if any of these are a challenge for you, trust me it will be worth your time and effort to figure out ways to overcome it! If you struggle to do the minimum suggested, see if you can identify a clear reason why (muscular/joint pain, unfavorable strength-to-bodyweight ratio, etc). Your inability to perform these is a reason to fill your list of strength training exercises!

The DEADLIFT - this is the quintessential strength movement! The ability to lift something heavy from the ground with confidence and proper stabilization is an essential skill! Proper lifting PREVENTS back injuries, and promotes a strong lumbopelvic and posterior chain. If you can't lift 1.5 times your body weight, it is a good reason to include in your strength program
The ROW or PULL-UP. This is a testament to your upper body strength, and displays the ability properly use the back muscles to properly engage your elbows and shoulders together to pull something heavy towards you. Can you perform a pull-down or row that's at least 0.5-1x your bodyweight? If not, it needs work! Add it to your list
Bench press or overhead press- Just like the pull-up, the press is a testament to how well you can use the chest muscles to get the shoulder and elbow to work together to stabilize and press a heavy weight from the midline of your body. If you can't bench press your body weight, or lift at least half of your bodyweight overhead, it indicates a need to work on it!
Lunge- this movement pattern shows itself in many areas of day-to-day life. Getting out of the car, getting up and down off of the floor, climbing/descending stairs - if you cannot confidently perform a lunge with more than bodyweight, it is something you should work towards. Add it to the list! (For more on assessing your knee health, check out this post on an easy self-test you can perform)
Plank - indicates muscular strength and endurance, and the ability to stabilize and brace a neutral spine during all other exercises- can you hold your body in a straight line from shoulder to toe (IE, no sagging), for at least one minute? If not, add it to the list!

Well, those are the big lifts around which we begin to frame a strength training program. This is just the beginning! I will be exploring each of these lifts as we go along, and suggest work-arounds and sub-exercises that will assist in being able to perform them properly. Be sure to follow along, and as always, please feel free to reach out to me with any questions, or if I can help you with a personalized program!

Take care!

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