Last week we talked about the Minimum Effective Dose for Strength Training. This week, I want to follow up with The Basics.
The field of health and fitness is constantly evolving. Everyone wants to know the latest and greatest trend and they often want to see results immediately. Just like any training program you are involved in, it takes time, commitment, and determination, but it doesn’t take the latest and greatest trends to get you where you need to be. Dan John, MS, speaks “The Five Movements and the Order of Learning: How Using Gaps and Standards can Inform a Program.” He stresses the basics of a good strength training program and how, more often than not, less is more.
“Mastery of the basic human movements trumps everything else for lean body mass quality and joint mobility.”
Pull: Horizontal Pull-up
Hinge: Kettlebell Swing
Squat: Goblet Squat
Loaded Carry: Farmer’s Walk
“Standards and gaps must be constantly assessed, in a reasonable approach.”
If you are looking to further challenge yourself and take your training to the next level, use these five pieces of equipment to really get the most benefit from your strength training program.
The Killer Apps:
Barbell: Deadlift and Press
Kettlebell: Goblet Squat, Swing, Turkish Get-up
TRX: Rows, T-Y-I Pulls
Ab wheel: Ab Wheel
Mini-band: Lateral Walks
When you attend a training session at Bodymass Gym, you will find our programming set around The Basics. Strength training is often used to complement another goal you are trying to achieve, or simply help you be the best version of yourself each day. Talk with a trained professional, set up a program including the basics, stick to the plan, and watch your results unfold over the course of 4-6 weeks.
Written By: Megan Osysko