Strength And Conditioning

Strength and Conditioning

The Problem With Current Training

As a fitness professional I am constantly observing how others lift weights and work out.  I am amazed by how little the general population knows about how to perform even the most basic movements—such as bending down or lifting something up. 

At the gym, it pains me to see guys encouraging their friends to perform bicep curls and sit ups, while ignoring the fundamental exercises for strength.  Training core is almost entirely done poorly. 

Before I get into my rant into what is wrong with fitness culture nowadays, let me tell you a bit about me. 

About Me

I am Gam, a certified Ace Health Coach and Personal Trainer. I grew up playing different sports and started weightlifting at 16 years old. 

But poor training led me to experience numerous shoulder injuries as well as low back pain. I know from experience what to do and what not to do in the gym. 

Although I am no expert in any one discipline, throughout the past 10 years I have trained boxing, wrestling, Brazilian Jiu jitsu, Capoeira, Cross Fit, Functional Training, Muay Thai, Basketball and Primal Movement. I have earned certifications in Athletic Balance Training, and Core Conditioning. 

From training so many disciplines, I have learned that proper movement has multiple key elements, all of which the general population fails to grasp. When I see regular people, who can’t even squat correctly using complex machines or performing bicep curls I can’t help but cringe. 

In this short article, I will teach you the three essential elements of any successful fitness workout; failure to incorporate these three elements spells imbalance and injury.   

Proper Training

Imbalance and poor posture mean our movements increase imbalances. Imagine a car that is out of alignment. Accelerating this car will mean the car may veer off one direction and be vulnerable to an accident.

Having poor posture is like having a car that is out of alignment. The most common postural inefficiencies, hips, shoulders, and torso, lead directly to knee, shoulder, and lower back injuries.

To avoid imbalance, it is essential that every individual who wants to be fit implements consistent Mobility and Stability training as pillars of their overall movement goal.

Most people move on to muscle building without ensuring flexibility of their body, or stability of their joints. Once you learn how to implement Stability and Mobility properly you will feel physically better.

Why Stability and Mobility?

Stability and mobility will help you feel less soreness after working out while reducing your risk of injury. You will also be more balanced, flexible, and physically healthier.  

Mobility training ensures that the effort you put in, translates into strength and power. Exercise is not only about muscle, but rather about moving efficiently. If you don’t have mobile hips, you may try your hardest to jump, but end up hurting your knees. 

Once you have mobile and flexible joints, you drastically reduce your risk of injury as well as increase your strength and performance. The good news is you don’t need any fancy equipment or expensive supplements. Mobility training can be even done at home on rest days. 

Stability training goes hand and hand with Mobility training. While some of your joints are tight and need to be stretched, other joints are weak and need to be stabilized. This is a vital component to moving correctly. 

If my knees are not stable, performing lunges will damage the joints. Likewise, if my core isn’t stable, push-ups will strain my lower-back. The most basic and helpful movements such as the simple-squat and push-up are ineffective and even dangerous without proper mobility and stability. 

Avoid These Mistakes

The general population overlooks mobility and stability, instead looking to the scale and calorie information for answers. This is a terribly ineffective approach. 

In weight loss research, we know that counting calories is arguably irrelevant, as the body adjusts its metabolism to account for larger or less caloric intake. Also, we know that the BMI measurements, or rather, our weight to height ratio, is a less accurate measure of physical health than body composition, or the ratio of body fat to muscle mass. 

What does matter is creating a healthy body that runs like a well-oiled machine. The #1 way to do that physically is to care for the mobility and stability of your joints and muscles respectively.  

Beginning Your Training

So how should I begin my training program? Let’s identify four key elements’ 

1. Stability 

2. Mobility 

3. Movement 

4. Strength 

After properly balancing our body, we can move on from stability and mobility, to focusing on proper movement patterns. Proper movement patterns mean we can perform bend and lift properly, single leg exercises, pushing, pulling, and rotating. 

Almost none of these movements should be done with machines if you want to build a functionally strong physique. 

Avoid Machines for This Reason

There is a reason I never train my athletes using any machines or treadmills. They have almost no functional purpose towards sports or real-life.  So along with exhibiting stability and mobility, we should be able to properly perform some form of the following exercises 

1. Squat 

2. Single Leg Lunge or Deadlift 

3. Push 

4. Pull 

5. Wood Chopper.  

With a solid structure, you can be strong. First, build a solid base. Protecting our knees, shoulders, and lower back will ensure muscle growth without risking injury. With a strong structure, we can load weight on top, building proportional lean muscle, that will leave you standing tall, and outperforming your friends in sports.  

To learn more, check out my Programs for Athletes. 

Author: Gamliel Sassoon

Author: Gamliel Sassoon

ACE certified Personal Trainer, ACE certified Health
Coach, Athletic Balance Training Specialist

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