HOW TO CREATE A TRAINING PROGRAM PART 6

Welcome to the final installment of this series.  If you haven't already, make sure that you check out parts 

1-5 first and then move on to this post.  This last post will give you a general idea of what movements to do.

You will want to combine the information in this post with part 2 of this series.  Here is a general breakdown of the movements.

Warm Up:

Soft Tissue:  This is where you will use a foam roller and work all the soft tissue on your body.  If you have limited time, just pick certain areas to work on each day.  You will want to put a lot of focus on the lower body as this tissue generally will have the most "knots" in it.  Coach Hulse is a wild man and does a great explanation on how to foam roll.

Lengthen:  This is a fancy word for stretching, I would focus on dynamic and quick stretches versus long static holds.   You are trying to get your body to move.  Focus on shoulders, hamstrings, and hips first.  If you have more time work on a full body lengthen.  

Activation:  Now that you have your muscles at the proper length, you need to turn your muscles on and activate them.  A great movement for activation is laying on your back, feet flat on the ground, and doing about 15 hip raises.  You are trying to push your heels into the ground and get your hips as high as you can.  For the upper body you can hold the upper portion of the pushup for 30 seconds.    

Multi Joint Functionality:  This will be something that causes your body to move as a collective unit.  I would recommend 25 bodyweight squats and 25 jump ropes.

Torso:

Hip Flexion:  Any torso movement where the knees come towards the chest

Hip Extension:  Any torso movement where the knees extend away from the chest

Stability:  Pushup hold on bosu ball or other unstable surface

Rotation:  Torso movement that involves rotating of the torso.  An example of this is when you are laying on your back flat and you then do a crunch and try to touch your knee to the opposite elbow.

Posterior Chain:  This includes your glutes and your erector spinae of your back.  An example of this type of movement is a back extension.

You will want to aim for a bout 20 reps for each torso movement.  You may only have time to execute one of these categories per day.  That's ok, just ensure that you rotate through them equally.  

Strength:

Upper Body Push:  Pushup

Upper Body Pull:  Pullup

Lower Body Push:  Squat

Lower Body Pull:  Kettlebell Swing

GPP or Cardio:

Box Jumps paired with burpees

Cool Down:

Static Streching:  Focus on the big areas again with 20-30 second static holds.  Hamstrings, hip flexors, shoulders

I hope this helps gives you some direction on a training program.  Again, if you haven't already, go back to part 1 and go through the exercises to get caught up.

MVP Mindset Mental Exercise

1.  Not a huge shocker here today:  GO AND TRAIN TODAY