If you missed the first article of this series, then you definitely want to check out “You deserve more than just a great workout“. So many people merely focus on exercise, but Innovative Results has developed a 3 part system that addresses all aspects of health and fitness.
Once you understand the overall system, then you can break down each piece individually. This article is going to focus on movement.
At Innovative Results, we break down movement into 3 categories: Movement Pattern, Progression and Energy System. Lets talk about each briefly so you can get an idea about what these are and how they influence your workouts and results.
There are literally thousands of different exercises, machines, tools and ways to move your body. Instead of getting bogged down by all the noise, we find it easier to simplify things and we categorize all movement into pushing, pulling and rotation. Every exercise that exists is some form of those 3 patterns. Now, obviously, you can drill down and discuss other variables, but basically all movement is some sort of push, pull or rotation.
After choosing the movements you want to perform, then you have to determine what level you, or your clients, can handle. In order to do that, we have adopted a simple way to help people make progress, safely and efficiently. The 3 stepping stones we use include stability, strength and power. The basic premise is this: If you can’t hold a movement, you have no business adding resistance. If you can’t control your body while moving, then you have no business increasing the speed of that movement or doing it explosively.
For example: If a young high school athlete visits our gym, we would have him/her hold a push up position for time. Can they hold that position and maintain structural integrity? If they can then we can progress into a push up sequence. Can they perform a push, while maintaining proper alignment? If yes, then we can begin to add resistance and/or speed up that movement to increase difficulty. Simple, right?
Proper progression is the key to developing a strong foundation. Ever heard someone say “You can’t fire a cannon from a canoe”? Same applies to developing strength and power. I see people and trainers all the time that want to do all the “cool” exercises, but do them incorrectly. This lack of integrity may or may not cause injury that day, but it will create imbalances, poor structural integrity, poor motor patterns, muscle recruitment and will eventually cause and weak link in the system.
So, take the time to progress correctly and you will pass everyone.
All of us have tried certain workouts or activities that were hard…some that were easier. Our bodies basically have three distinct energy systems: Aerobic, Anerobic (lactic) and Anerobic (alactic). Please see the picture below to understand each systems’ role in our performance and energy output.
In the 80’s everybody was stuck in the aerobics BOOM. Some people today are still under the impression that “cardio” is the answer for everything. Recently, the pendulum has swung the other way and people crying that high intensity intervals and body crushing workouts are the solution.
It doesn’t matter if you are an explosive football player or an Ironman triathlete, everyone needs to address all three systems in their training. Now, at the same time, certain athletes will need a higher capacity in different areas and that is where the program is adjusted to suit that person.
Bottom line, is that we all need to develop each of these systems in order to function at a high level. Adjusting the intensity of each workout forces our body to adapt, become more efficient and keeps us from over training.
So there is a brief overview of how we break down movment to better serve our clients. Each person that comes through the doors is unique, with different ability levels, goals and reasons for working with us. It is our job to gather this information and then strategically develop an exercise program that gets them to those goals safely and efficiently.
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Otherwise, stay tuned for the next article, which will cover “Recovery” and will complete the 3rd aspect of our training system.