"Some Simple Science" (Blog #43)
The title of this blog may be a little intimidating to you guys but don't worry, I'm going to keep this painless. Walking into the gym can be a scary thing, especially when you don't really understand what to do. So tonights blog will simplify it a little bit for you all so you can train with confidence and do it safely.
When I talk to a rookie trainer and ask them to write me a program for a beginner, the program is usually full of Knee dominate and pushing movements. You're probably saying "Knee Dominant and Pushing Movements! What the hell is this guy talking about!?" Well, lets break it down....
There are 5 Basic Movement in the human body (in a nut shell):
* Knee Dominant Movements: These are Quadriceps dominant movements like Squats, Step Ups, Lunges, and Jumping.
* Hip Dominant Movements These are Glute and Hamstring dominant movements like Dead Lifts, Romanian Dead Lifts, Hyper & Reverse Hyper Extensions and Swings.
* Pushing/Pressing: (Pretty self explanatory) But you can go a step further and break Pressing movements into Horizontal and Vertical Pressing. Horizontal Pressing: Bench Press and Push Ups -- Vertical Pressing: Over Head Pressing
* Pulling: Same as Pressing, Pulling can be broken into Horizontal and Vertical Pulling movements. Horizontal Pulling: Barbell Bent Over Rows, Seated Rows, Inverted Rows -- Vertical Pulling: Chin Ups and Lat Pull Down
* Core: This is a funny term and has many different meaning depending on who you talk to. Real CORE work has been tested and measured and is defined as how well someone can transfer energy through their body — but a safe way to train the core is ISOMETRICALLY! Isometric tension means tension WITHOUT movement. Think of a Plank as a good visual, but lets take it a step further; Heavy Dead Lifts, Front Squats and Chin Ups were actually tested and registered the best activation/force production when it came to firing up Rectus Abdominus. A stable spine is a strong/healthy spine.
The core can be broken down into categories as well: You can train the core in Flexion/Extension & ANTI-Flexion/Extension: AB Wheel Sit Ups, Crunches, Planks, Side Planks, Straight Leg sit-ups, etc -- Rotation and ANTI-Rotation: Russian Twists, LandMine, Med Ball Side Throws, Palloff Presses, etc.
Now that you have the breakdown of human movements and to ensure that you have a properly balanced training program that will keep you strong and healthy, put it to good use. Training days should have a mix of all the movements and planes of action. If you over do Pushing and don't do enough Pulling, you will get shoulder pain - If you do a lot of Knee Dominant movements and not enough Hip, you will get Knee pain.
Planes Of Action:
Sagital Plane: Are movements with Flexion and Extension (squats, curls, tricep press, cable rows, sit ups, lunges, etc)
Frontal Plane: Are movements with Abduction and Adduction (lateral raises, military press, Shuttles, lateral lunging, lat pull down, etc)
Transverse Plane: Are movements with Horizontal Abduction and Horizontal Adduction (Bench Press, Face Pulls, crossover step ups, side throws and anything that involves rotation)
Create balance with your training and make it fun and effective....