Is Your Training #Complete? (Part 2)

Part 2 - TopBy Nunzio Signore (BA, CPT, NASM, PES, FMS)

A few weeks back I wrote about the goals that I see most, if not all, of my clientele coming in to the gym are looking to accomplish with regards to their workouts. Today, we’re going to talk about what goes into the Adult Metabolic Strength Programs here at RPP.

Note: This could be an extremely long, anatomy-based blog but for the sake of time (and keeping many of you awake), I’m going to give you the “Cliff Notes” version.

Part 2 - Cliff Notes

There are 6 main categories or “parts” that we address during the one hour class:

  1. Soft Tissue Quality
  2. Mobility and Stability
  3. Movement
  4. Power and Agility
  5. “Full body” Strength Training (core included)
  6. Conditioning (both aerobic and anaerobic)

Let’s look at them one by one with a brief overview of each part.

Part 1

Soft Tissue Quality – There are various ways to improve tissue quality. In our group settings we use foam rolling. Foam rolling stimulates a contraction in the muscle and will help break up the soft tissue adhesions and scar tissue that we acquire from years of moving incorrectly and the stresses of daily life. It’s much like a massage but without the cost! Basically, you can get many of the benefits of stretching without the lengthening of the muscle which may not always be the best thing for most clients.  Because of the amount of volume in our programs, we encourage our clients to arrive 5-10 minutes early and do this portion on their own (for more information on foam rolling please click here).

Part 2 (10 min.)

Mobility and Stability – Mobility can be defined as one’s ability to reach a desired position or posture. As life happens (sitting at work, stress, injuries, weight gain, etc.), mobility is something that slowly “leaks” out of us. It’s not just tight muscles either. Sometimes, being too loose or having insufficient stiffness in the core will prevent you from reaching those desired positions as well. This is where stability comes in to play. So the second part of the workout should incorporate good mobility exercises for the areas that require it (i.e. shoulder, t-spine, hips, and ankles) as well as stability work for the core, shoulders, lower lumbar and knees.

Part 3 (5 min.)

Movement – The movement portion of the workout is meant to further promote blood flow and get the body ready for the rest of the workout. These exercises vary from week to week but could include movement such as carioca, backpedals, overhead lunges and inchworms to name a few. These should not be grueling as we’re slowly progressing into the workout.

Part 4 (10 min.)

Power and Agility – The ability to be explosive (power) and have good balance (agility) is the first thing we begin to lose as we hit our 30’s. It becomes more noticeable in our mid-40’s and on. Explosive can be anything from jumping to being able to catch ourselves when we trip (a leading culprit for many injuries).  The good news is yes Virginia, we can get much of this back through training.

(Med Ball Shovel Pass)

Part 5 (30-35 min.)

Full Body Strength Training – This is where the bulk of the hour is spent, thus the “strength” in the title. The key to functional training is to train movements and body parts at the same time. Lean muscles mean nothing if they don’t move well.  We break it down to:

– Hip Dom (back of the lower body),

– Knee Dom (front of the lower body),

– Upper Body Push,

– Upper Body Pull, and

– Three different areas of the core.

Sorry but this Part 5 could be a three part blog all by itself, just know that this is where we go into the weight room and get it done!!

(Split Squats)

(Half Kneeling Curl to Press)

Part 6 (included in strength training)

Conditioning – This is the “Metabolic” portion in the title of our adult program. We keep heart rates as close to “aerobic” levels (50-70% of max. heart rate which is optimal for improving heart health and utilizing stored body fat for energy) during certain days of the week and “anaerobic” (80-90% utilizing strength exercises and sprinting to help build muscle and bone strength) on the other days.

(Sled Marches and Airdynes)

We program our strength training circuits so that we are working within these percentages while strength training. This eliminates the need to do any post-workout conditioning; however, we love it when members stick around afterwards to get a little extra in.

So there you have it, a complete head-to-toe description of how to get into shape. If you’re not getting this out of your workouts, you’re not firing on all cylinders.

Please feel free to click here for a weekly schedule of “Adult Metabolic Strength” classes.

See you in the gym.