Work Out Like An Athlete
What is exercise?
Any activity above a resting threshold that creates a positive physical change that enhances fitness and health, and does not undermine one to enhance the other. Read more...
What you'll need?
You will need a foam roller, kettlebells, and possibly a few other products.
What is SMR (self-myofascial release)?
In simple terms, when the pressure of the body against the foam roller is sustained on the trigger point or fascia, the GTO (golgi tendon organs) will “turn off” the muscle spindle activity allowing the muscle fibers to stretch, unknot, and realign. Read more...
Some examples of SMR with a foam roller:
Tensor Fascia Latae (TFL)
Note - Avoid rolling out the low back due to dangers of injuring the spine.
Why mobility drills?
What we want is range of motion prior to activity. Joint viscosity, warming of muscles, lengthening, injury prevention; not flexibility, more injury, or diminished power output. This is done prior to cardio, core, or strength training, but after SMR. Read more...
For these you can pick up a stick from a hardware store or even use a broom stick. For the band, you can use a pull up band or a stretch strap.
Why do we need to correct posture?
Correct posture positions our body in a state where we can maximally move functionally, create maximal power output, at the least likelihood for injury. Read more...
Some examples of correcting posture:
Why your glutes matter
How to correct posture
What is integrated strength?
A combination of dynamic flexibility, cardio/respiratory, core, balance, power and resistance training.
Examples of integrated strength:
Home body weight work out with multiple progressions
An advanced kettlebell work out
Read Mastering Kettlebells and get some experience with kettlebells before trying this.
One of the movements we use most often with beginners are crawling patterns.
Why end with stretches?
Now it's time for flexibility. We do this only after we've completed all of our strength, core, and cardio work. Do this prior and you risk injury and diminished power. It may feel good because it stretches muscles and makes them relax, but it then makes it dangerous to pursue high intensity work because of stretched relaxed muscles. A common mistake of many who engage in fitness, to static stretch prior to activity.
Assisted Active Isolated Stretches
This is different from normal static stretching. You'll need a rope or stretch strap.
Sam Yang from an early age has been obsessed with connecting the dots between martial arts and efficiency, health, mindset, business, science, and habits to improve optimal well-being. For more info, join his newsletter. You can also connect to All Out Effort on Facebook and Twitter.