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4 Reasons Your Strength And Conditioning Is Failing You

4 Reasons Your Strength And Conditioning Is Failing You

  1. Are you currently committed to a strength and conditioning program to improve your fitness for life or sport?
  2. Are you disappointed in the results that you’ve gotten from your strength and conditioning program up to this point?
  3. Are you looking for a simple and practical strategy to get results from your strength and conditioning program?

There legitimate reasons as to why your not getting results from your strength and conditioning program. In my experience it’s not always about what all your strength and conditioning program involves you doing, but rather what you’re not doing with it that matters. Today I’m going to point out some simple reasons your program might be failing you so that you can make the necessary adjustments to start getting some real results.

Why Your Strength And Conditioning Is Failing You

Brandon Richey Fitness strength and conditioning student Jeremy doing push ups1) A Lack Of Movement Preparation: One important key to building strength is making sure that you include regular practice to improve your joint mobility in a warm up session prior to you getting into the more intense work of your training.

In general people tend to battle with immobility and tight restricted joints.  This is typically due to many people either sitting or standing for prolonged periods of time at work before they make their journey into the gym.

If you are guilty of this you need to make sure that you invest the time in some effective movement preparation to prime your joints prior to you getting to your lifting and more intense exercises in your training.

If your shoulders and hips are tight and restricted and you go to try and get underneath a squat bar your range of motion (ROM) is not going to be up to speed and your training will suffer. This could be setting you up for a muscle pull as well and that would obviously be another big setback.


2) Too Much Push And Not Enough Pull: One big killer to building effective strength can generally be attributed to the emphasis on the improper ratio of push to pulling movements. In fact, if you’re wanting to make consistent gains in your strength and conditioning you can’t train for imbalances!

Remember that smart training is about improving balance and symmetry with your body so you want to aim to strengthen your body to produce this. If you’re programming is set up in such a way that you’re pushing more than you are pulling with certain movements then you’re setting yourself up for an imbalanced strength development.

Once again this tends to be more typical with trainees doing more pushing movements than pulling movements. So in this case the bench press tends to get more attention than the pull ups, or the rows.

As a safe rule of thumb I recommend programming your workouts with a 2 to 1 ratio including 2 pull movements to every 1 push movement. This will ensure you are training to build your body with a stronger posture and when your posture is more balanced you are going to have a stronger body.

3) Lack Of Multi-Planar Movement: This is a concept I always enjoy pointing out to my new students as we start in to my methodology and approach to building strength. Multi-planar movement essentially means that you are able to move in multiple planes of motion. You see we live in a three dimensional world so your body is capable of moving through three different planes of motion.

These include…

The sagittal plane: This plane divides your body into right and left halves and anything that moves parallel and along this plane (front to back) is in the sagittal plane. Some examples here would be a squat, a forward lunge, and a straight ahead sprint.

The frontal plane: This plane divides your body into front and rear halves and anything that moves parallel and along this plane (side to side, up and down) is in the frontal plane. Some examples here would include a pull up or a lateral bound.

The transverse plane: This plane divides your body into top and bottom halves and anything that moves along this plane (rotational) is in the transverse plane. Some examples here would involve a bench press, push up, Russian twist, or a roundhouse kick.

Rotational Medicine Ball Throw by torquing the torso and bringing the ball across the body to throw it out in front.4) A Lack Of Ballistic Strength: Strength and human performance goes beyond just being able to lift iron. Now don’t get me wrong I love lifting heavy weight as much as the next guy, but I’m a huge believer in incorporating strength movements that demand powerful, fast, and forceful muscular contractions.

These type of movements are known as ballistic strength movements. Some examples of ballistic strength would be medicine ball throws, medicine ball slams, kettlebell swings, and sledgehammer hits.

These type of movements teach you how to move a loaded resistance with greater coordination and skill for speed and precision. These type of movements demand coordination, skill, and reaction time. This will enhance your strength and conditioning program to help you build greater athleticism and overall real world function.

Why Your Strength And Conditioning Is Failing: The Takeaway

If you’re looking to commit to a strength and conditioning program then you need to make sure that you are covering all your bases so that you can get the most out of your efforts otherwise you’re just going to be a hamster on a wheel…not really going anywhere.

Are you currently committed to a strength and conditioning program? 

Are you pleased with the results of your training? 

Do you include the traits I’ve outlined here into your training? 

Please post up and share in the comments here below! 

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3 Push Up Variations To Give You Knock Out Punching Power For MMA And Combat

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

This Post Has 2 Comments
  1. I can guarantee I was off on #1 and #3. I never “warmed up” since it takes too much time and never stretched after working out. Planar movement? Only by accident!! I am learning now though. Thanks Coach, I am a bit hard headed but sometimes things finally get through.

    1. Hey Brian thanks for that feedback. Yes, it’s interesting to hear which areas people may be lacking or what they may have failed to give attention to during a training session. It’s easy to neglect some things like the warm up, or movement preparation. I myself used to be more guilty of that, but what I’ve learned over the years is that the benefits of doing it truly do advance the “training portion” of my workouts upgrading my gains and performance. I can both feel and see the difference the more consistent I am. The less consistent I can both see and feel the price I pay for the neglect. Thanks for your feedback brother! I know you’re killing it on the 120 Day Functional Fitness Program!

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