- Do you find yourself wondering how to organize your strength and conditioning workouts?
- Are you interested in learning how to structure your strength training workouts to make you more injury proof?
- Are your workouts designed to flow from one exercise to the next for efficiency?
- Are your strength training workouts designed to promote muscular balance and symmetry?
So in today’s article I want to outline some basic strength and conditioning tactics that you need to take the time to implement with your strength and conditioning program in order to help you achieve fitness, function, and optimal results. These are steps you can take to start the process of crushing your physical training goals.
What you get by achieving your goals is not as important as what you become by achieving your goals.–Zig Ziglar
Strength And Conditioning Tactics
This is a plan that you can incorporate into how you manage your training intensity for your strength and conditioning program. In terms of strength training many training models in sports and competition involve a strategy that gradually increases work volume and intensity from the beginning of a point in time up until the point at which the season or competitive event starts. This is known as linear periodization.
Now don’t misunderstand me I appreciate the sentiment for this type of plan, however when it comes for many athletes and individuals that are serious about their pursuit towards fitness in day to day life this model can at times be a difficult fit. Real life can deliver interference and disruption in the form of things like your job, family, and running a business which can all get in the way of this consistent escalation of intensity. I’m not saying it’s not possible, but I am saying it can be a cumbersome pursuit.
This is why I prefer implementing a peak and base training intensity model where you alternate your lifting intensity within a given working week. For instance, within a given working week you would focus more on muscular endurance/hypertrophy (lower intensity: base) earlier in the week…and strength and power (greater intensity or peak intensity) later in the week.
By intelligently managing your intensity throughout a given working week like this you are essentially allowing your body to recover faster and you can easily adjust your work volume and intensity in terms of what your body needs on a weekly basis.
A smart strength and conditioning program should be built with the goal of creating balance and symmetry in your body. Many people fail to do this due to overuse of certain movement patterns over others. This usually involves the overuse of pushing related movements over pulling related movements. For instance, you’ve seen the guy that walks into the gym and hops onto the bench press 4 days week.
I don’t know about you, but in my experience I frequently hear guys like this complain of shoulder and neck issues and it doesn’t surprise me in the least. By performing the same movement on a frequent basis these people are bound to develop imbalances in their body due to overworking one muscle group over other muscle groups.
If you want to avoid such issues you’ve got to train with a push and pull method. This can involve a couple of different options. First, you can do this by performing either supersets or alternating sets. I’ll outline the difference for you here below.
Superset: Perform a push movement and then immediately with little to no rest perform a pull movement. An example here would involve you performing dumbbell bench press and then immediately performing a single arm dumbbell row. Just prepare to work with this method because it’s going to get your heart pumping.
Alternating Set: Perform a push movement, rest 2 to 3 minutes, perform a pull movement, rest 2 to 3 minutes, and then go back to performing a push movement again. You will find that this set up will drastically increase your strength output as you will be stronger in both the push and pulling movements after the given rest interval.
As a human you are not designed to move in just one direction. You have the ability to move forward, backward, side to side, and to even rotate. This ability for you to move in these different directions is referred to as multiplanar movement. These various planes are known as the sagittal plane (front to back), frontal plane (side to side), and the transverse plane (rotational).
Many traditional models of training involve exercises that direct people to use only one body part and to move that body part in one plane. This type of training does serve a purpose, but in terms of coordinating an effective strength and conditioning program that will help you to achieve a high level of physical function and performance you need to incorporate multiplanar exercises.
For instance, an exercise such as the Turkish Get Up is a great example of an exercise that encompasses movement in all three planes of motion. This type of movement is great for overall function and for training your body to stabilize during the movement creating strength and agility for you in all three planes of motion. The stronger you are in all three planes of motion the less likely you are to incur an injury and you will give your performance a serious upgrade as well.
Strength And Conditioning Tactics: The Takeaway
Remember that when you are looking to enhance your functional fitness and ability to move you need to have a plan. By intelligently managing your lift intensity with (peak and base intensity), incorporating a healthy dose of push and pull exercise, and getting stronger in multiplanar movement you are setting yourself up for acquiring a high level of fitness and athletic function.
Are you currently incorporating a peak and base intensity in your strength training program?
Do you train with a push and pull set up in your workouts?
Are you incorporating effective multiplanar movements to enhance your strength and conditioning program?
Please post up in the comments here below and share!
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