Olympic Champion Strength Coach
Should you schedule your weekly lifts by body parts or push-pull movements? Well first we want to know what is the end goal for you? What is your why, right? But stick with me here. I think that everyone's an athlete and really what we're talking about whether we want to get on the podium or you just want to be able to chase your grandkids around the park one day. Really we want to train like athletes. So I tend to move towards the Movements and stead for the training. But why? I also want to look at is if I do a specific body part training, regiment. I miss one day there for some reason, I miss a lot, right? So I'm not going to do it for another week. Whereas when we're training movements were touching on those muscles each time. And so there's more frequency there and I think that compounds to a better effect. Anyways, okay. Now the other thing is as Former competitive athlete myself. If I did a leg day, that might really take away from the quality of my track session because I cooked my legs, right? So let's just talk about specific push-pull session here. That might help you. Right? So let's just say that we want to run faster. Well, that means that we want to be able to put more Force into the ground. So I want to program around that. Okay, so, So typical push-pull day, of course, we're going to warm up. We're going to start sweating, then we want to just look at getting in some say postural pulls. So face, pull a parts or great and I just do maybe 20 reps or so just enough. Not too much to fatigue me, then I'll go into something like Spanish squats. Same idea. Just getting good, lubrication around the joints, getting the ankle Mobility going. Those type of things and then maybe just say, jump rope. Get good stiff Springs going for say 20 seconds, three sets. Not a lot. Then we go into that main movement with a lot of technical coordination and control. So ninja box jump. Now, I'm really gaining that ability to put Force into the ground. All right, and then, I could finish off with say some good relative strength options. All right, so I could do a poll a deadlift. I could do a push, so I can do a push-up, Alright. And then maybe, We get in a little bit of dynamic trunk control. Course, we had a lot of that in all of these movements anyways, but something more specific. So I feel like just doing something where we're getting in a pull-up which is going to actually help with our arm rating for faster running but also really recruit and emphasize more of the lower abdominals to help to hold our position. And we could always finish off with an accessory. Type of movement. The Soleus is often times neglected. So that deeper calf muscle. If we go with a bent knee single leg calf raise, now we're working on that stabilizer. And it also that Soleus will pump blood back up to the heart so that can really help with a lot of things. So that's how I would do a session like that. Now sometimes with athletes I'm working with they say to me. Hey, I love all this but I Want to just bring my arms up. I feel like those are weak points in mind. I just want my arms look better. I give them what I call five minutes of fun. So at the end there's your reward for five minutes. Have at it. You can do bicep curls and tricep extensions. That's fine. I feel good about it. They feel good walking out, you know, so that's something you could do at the very end in just doing some body parts because it's okay to say. Hey, I want these Aesthetics to be better. To write. So those are just some examples. I'm sure there's a lot more questions. Let me know if you have them. Thanks a lot.