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Ten New Training Tips

Ten New Training Tips

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Published by Todd Anthony
Ten new tips for training your body in a way that is more functional. www.getwiththemovement.com!
Ten new tips for training your body in a way that is more functional. www.getwiththemovement.com!

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Published by: Todd Anthony on Aug 11, 2010
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10/25/2012

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NEW TRAINING TIPS

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Getting ‘fit’ used to mean hunkering down on machines and benches in a sweat box gym in a quest to look like Schwarzenegger in Conan the Barbarian. But the top minds in science and human performance have produced an overwhelming body of research that dropkicks the idea that being fit means using isolated movements to build ice-cube abs, softball-sized biceps, and ‘Buns of Steel.’ The empirically-validated new school of fitness prescribes integrated, whole-body training using movements that mimic those used in life and sport. This ‘functional training’ approach can forge aesthetically appealing bodies. More importantly, it simultaneously develops mobility, flexibility, balance, strength, and power along with aerobic and anaerobic endurance. And it can do all this without a ‘gym’ in less time than the Kindergarten Cop used to spend applying baby oil and flexing in a mirror every day. If you’d rather your body be a Pinto than a Ferrari, don’t read any further. But if you’re ready to get the most out of your body, mind, life, and sport, then it’s time to GET WITH THE MOVEMENT — and read on.

STAND UP TO TRAIN

The average American spends 21+ hours per day sitting down or lying prone. We don’t need any more practice sitting than we’re already getting. So forget about training using weight machines or any other apparatus that supports your body instead of allowing your body to support itself as it was designed to do. Movement in life and sport happen while we’re standing up. To achieve functional fitness we should stand up to train, too. Training while standing helps us to rehearse and perfect the movement patterns needed to achieve optimal physical performance. Stand up to train.

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TRAIN IN 3-D

Back-and-forth, up-and-down movements like push-ups, pull-ups, sit-ups, squats, and the almighty bench press have long been training staples. But life and sport demand that we be able to twist, bend, jump, run, dive, rotate, and roll in every direction. Building a truly strong, fit, healthy body requires training it to excel in every plane of motion your body moves through in life or sport. That’s why the military and savvy sports teams from the amateur level to the pros have upgraded their old-school training regimen to 3-D movements. Train in 3-D to build a functionally fit body.

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10 New Training Tips

Brought to you by TRX® Suspension Training®

Visit » GET WITH THE MOVEMENT.COM

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KNOW WHEN TO HOLD ‘EM, KNOW WHEN TO FOLD ‘EM

4 5 ... know when to walk away,6 know when to2 all 8 3 9 4 10 5 and 1 7 go out.
Mastering the art of recovery and getting the most from your training means being willing to stop a training session when it’s too much for your body to handle. If you’re throwing up or passing out during training, you’re wasting time and forcing your body into a deficit it won’t recover from quickly. The effects of training are cumulative. You can’t make massive changes in your appearance or performance happen with a single training session. Overdoing it won’t make you more fit. Push hard, but know when to fold ‘em.

GET TURNED ON

Walk into a ‘gym’ and you’ll see rows of automatons barely sweating while they pump away on elliptical machines reading books and staring at TVs. That might be great way to train an army of fragile mechanized zombies. But functional training should mirror the activities you perform in life and sport, and not the activities you perform sitting on a couch. When you train, wall off your mind from distraction, and focus on the movements you’re performing and your goals. When you train, train consciously. Master your mind. Tune into how your body feels. Get turned on.

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THINK OUTSIDE THE GYM

5 Learn to create 6 1 functional training 3 9 4 10 5 effective 7 2 8
environments wherever you find yourself. Playgrounds, parks, garages, basements, hotel rooms, stairwells, sidewalks, and city streets transform into highly effective training grounds when you turn the key and unlock their potential with your imagination. When you embrace training anywhere, you deep-six any excuse you have to not train. It doesn’t take a gym membership to train. It takes desire. It doesn’t take time to get to the gym when the gym is always just footsteps away. ‘Training’ should be focused. But it should always be playful and fun. Think outside the gym and keep it that way.

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FOR BEST RESULTS, MIX INGREDIENTS THOROUGHLY Perfecting the ‘training dose’ in the training equation means varying the duration, intensity, and frequency of your training. Mix it up within workouts, from training session to training session, and over the course of weeks, months, and the year. Every four weeks take several days or even an entire week of total rest or active recovery. Then mix up the ingredients when you return to training. It will keep training fresh and help you achieve the best results. There’s no cookie cutter, perfect-for-everyone magical training plan. There’s only one person with your body—you. No one knows your body better than you do. Listen to it and customize your mix as needed.

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10 New Training Tips

Brought to you by TRX® Suspension Training®

Visit » GET WITH THE MOVEMENT.COM

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6 1 7 2 Between3 9 life, work, and5 there6 8 managing 4 10 family, will
always be times when you think you don’t have time to train. But that’s only if you hold a rigid belief that training has to take place at a certain time or place for a particular duration. Let go of this perfection fantasy now. Wake up to the fact that you can train anywhere for whatever snippet of time you have available. Got 5 minutes? 15? Then you have time to reinforce solid movement patterns, build strength, and challenge your body’s energy systems. Doing nothing will get you nothing. Doing something will advance your goals. Something is better than nothing.

SOMETHING IS BETTER THAN NOTHING

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FORM IS FUNCTION Movement is the foundation for strength, endurance, balance, mobility, flexibility, and fitness in general. Learning to execute movements with proper form builds the base of your training pyramid. Without sound form, all of your hard work will eventually collapse in on a weak foundation. A failure to master the correct form for a training movement prepares you for injury and missed training sessions. Focus on learning and executing the appropriate form and movement pattern for every exercise in your training program every time you train. Never apply greater intensity or resistance to any movement until you’re confident you’ve first mastered the correct form for the movement. Form is function.

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6 1 7 2 8 3 No part of the body is5 island unto itself. Try7 pick up 8 9 4 10 an 6 to
a pen off the floor using just your hand. It’s impossible. Even such a simple movement simultaneously engages our legs, core, shoulders, arms, and neck. But for decades ‘experts’ have told us to train using machines and 2-D movements that isolate muscle groups. The body is an interconnected chain of muscles. Striving for isolation is beyond pointless—it’s a total waste of time. Use training movements that challenge the entire body in every plane of motion. Forget weight machines. Every movement we perform as humans is a whole-body movement. Make your body your machine.

MAKE YOUR BODY YOUR MACHINE ®

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RECOVER LIKE YOU TRAIN Human performance hinges on this equation: Training Effect = (Training Dose + Nutrition) x Recovery. Recovery in the form of sleep, naps, and keeping life and work stress to a minimum results in optimal performance. No matter how well you train and eat, without proper recovery you’re just spinning your wheels. If your recovery is a ‘zero,’ your results will be zero. Get enough sleep. Eight hours is a good starting point, but you should experiment and find your own magic number. Be as serious about recovery as you are about your training. The harder or longer the workout, the longer you need to recover. Recovery should mirror intensity.

10 New Training Tips

Brought to you by TRX® Suspension Training®

Visit » GET WITH THE MOVEMENT.COM

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