Doing "strength" properly: What should I do?
- Start with the basics. Don’t let your friends or anyone else convince you to do the latest “super-cool” workout. Just start easy with simple exercises.
- The exercises you want to focus on should encompass the following: balance, mobility, Full body motion, control under load.
- Don’t start out doing pistol squats or heavy back squats. Start with a bottom up squat; this is the most natural squat and promotes a full range.
- Make sure the exercise is engaging your core. Leg extensions are useless for increasing performance. Only used in a therapy environment and prescribed by a physical therapist for specific reasons
How long should strength last? How often should I do it?
- Strength sessions should last no longer than 1 hour. When you are first learning the exercises, you may go over. This is fine as doing things correctly is key.
- Sessions should always end with mobility and foam rolling
- I would recommend starting out with 2 sessions a week for 3 weeks before progressing to 3 sessions a week. I would not go over 3 sessions a week.
- Each session should have a specific goal and structure.
- 1 week of sessions should have a focus: introduction / integration / progression / volume
- Each cycle of weeks should have a constant progression of movement difficulty. This is implemented via: weight, balance, intensity, volume, combination of movements, or movement speed.
If you are interested in learning more about exercise selection and key exercises, visit. http://peakathleticperformance.org/
-Christopher J. Lee:
Certified Strength & Conditioning Specialist,
Corrective Exercise Specialist,
Functional Movement Systems Lvl. 1,
B.S. Exercise Science & Physical Education,
Former Head Coach University of Colorado Swimming,
Stages Cycling Certified