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πŸ“ Programming For Balance and Health

Programming

The intent of these exercises is to reduce shoulder, low back, knee and hip problems that have become commonplace in top level athletes. Balance and health should take priority in building the most optimally-performing human, or “Fittest on Earth.” You will see the majority of the strength work done through carries, as well as some static lifts, to build explosive and powerful strength without any added stress to the joints.

Task Oriented Workouts (TAO)

These will always be done with exercises where external torque (ET) is needed. They are designed to hit the sympathetic nervous system, so you should go at them hard and with the proper mindset. No pacing here: I want 100% explosion on each rep. Put on “Shooting Star, by Gojira or something similar, get angry and go kill ’em reps! Do not cheat yourself. If you go too light, the workout will be ineffective.

Til You Quit Workouts (TYQ)

These will always be with internal torque (IT) exercises. They are designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep. I would recommend more mellow music, as the mindset is quite different. You will push just as hard, and it will hurt just as much as the TAO workouts. It will just be a different kind of effort.

Overtraining

I believe that if you respect the order of TAO followed by TYQ, you will create a strong arch of tension within your nervous system that will allow you to increase the intensity without crashing mentally, which is what overtraining is. This way of approaching workouts will change the way we train.

  • We will train based on the effect on the nervous system more than just on the effect on muscles. You will be exhausted physically, but mentally sharp

Intensity Training

Intensity is best done in a group setting to truly push mental and physical boundaries. Beyond routine conditioning, true intensity work moves beyond the usual domains and aims to “scare” the system into rising to the next notch. This portion of the programming is not necessarily targeting the muscles, but mental fortitude and truly anaerobic threshold, so don’t be let down if you can’t complete it every time. In fact, it’s designed that way. If by the end of these sessions, you aren’t cursing the coaches name, you may need to reconsider your efforts.

Structural Work

This would be considered your accessory work and will be specifically used to ensure the structure is strong and balanced to handle both training and sport. You will use both traditional and unique exercises of StrongFit to rebuild your foundations and further grow from there.

Mobility Exercises

Mobility work will be done through the Openers and some additional assistance exercises.

Static Lifts

Performed with “awkward objects” such as the sandbag. You will be prompted into more natural movement patterns that minimize risk of injury and learning time. Barbells do not always mimic the most functional patterns due to the weight being on the outside of the body. In comparison, most of our day to day “lifting” has been done between our hands for our entire human existence. For that reason, you will use objects that will more naturally follow basic patterns of movement that will prove incredible benefits to athletes.

‘Gym’ Work

These will be classic accessory exercises performed with traditional gym equipment that can be performed as a stand-alone session or in addition to another but must be performed once or twice per week. These will be movements focused on internal rotation torque and may be followed in any order.

Openers

Mobility is range of motion while maintaining proper torque. The point here is to work on mobility, not flexibility. Therefore, tension is paramount. This is not about performance, so do not focus on how many reps you can do, the weight or how far you can go. This is about quality and finding torque, nothing else. Be patient. You will get better over time.

By Tyler Reiter

Updated on March 17, 2020

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