What you should be able to do… (Part 2)
Yesterday I introduced you to the K.I.S.S (Keep It Simple Stupid) concept about strength & conditioning programming…
I also said you should base your training programme on the following key fundamental movements:
- Squatting
- Lunging
- Pushing
- Pulling
- Pivotting
- Bracing
- Locomotion
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Today I’m going to tell you what exercises you should be able to do before you progress your training to more complex programming…
In my opinion, you should be able to:
- Squat so your bum is lower than your knees, whilst keeping your torso upright and feet on the floor (Technique demonstrated in the video below)
- Lunge forwards and backwards on both legs, whilst keeping your torso upright and finishing on the same spot you started from (Technique demonstrated below performing a backwards lunge)
- “Full” Push-Up (aka Press-Up) so your sternum touches the floor, without losing any alignment in the body or head (The second exercise in the video below)
- Pull-Up (Overhand Grip) without excessive body-rocking from straight arms, with hips and knees fully extended (The second exercise in the video below)
- Hip Hinge to show you can pivot with a stick remaining in contact with the spine and head throughout the whole movement (First exercise in the video below)
- Plank to demonstrate bracing without any alignment being lost in the head, spine or legs (ideally whilst controlling movement as demonstrated below)
- Run & Skip both backwards and forwards without any synchronisation issues between the arms and legs
Once you’re competent at performing these exercises, fitness can be build on this function through adding external resistance or performing multiple repetitions for muscular endurance (8 reps+) in addition to progressing exercises through different planes of movement.
Regards,
Joe Bullen MSc ASCC CSCS
