4. Get stable, then strong
We work from the inside out, building basic trunk stability first, then work on the basic compound movements of Squat-Hinge-Lunge-Push-Pull-Press-Carry. Building or awakening basic stability can happen in 1st session, or it may take 5. It really depends on the individual. In this time though we can still work on the technical side of the compound movements learning to squat and hinge in less demanding more technique based situations. While it might be seen as dynamic or athletic development I find the use of med balls very useful here. The Wall Ball and Shot Toss and staples. The effect they seem to have on lowly trained individuals is significant. To the point where you see people squatting better at the end of a wall ball set on their very first attempt ever. The task and the movement seem to tell the body “this is ok, you can go further”.
5. Improve Aerobic Fitness
It’s important to develop a baseline level of aerobic fitness because of its relationship to longevity.
Our approach is to combine basic strength training into long 5-10 circuit exercise circuits that improves general movement, build general strength
but also get us training in a decent aerobic zone between 130/150 HR bpm.
Cardiac Output Circuits work really well as a development of good movement and aerobic development. These are self controlled circuits set up to keep HR in that 130-150 zone again. You need a heart rate monitor though, and you simply work away at a variety of exercises to stay in that zone. Start with 10-15 mins and work up to 45. You may spend longer at some than others, it really does not matter.
Of course once a base level is found we can build on that and really dive into the rabbit hole of full energy system conditioning.
In Part 5 we will discuss our how we might Program all this.