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Sitting Combatives

So you are stuck working from home every day during the quarantine.  You notice that your hips and back start to feel like crap and wonder what you can do to combat this and make things feel better.  Well, here is a start.

  1. Reset Your Diaphragm and BREATHE

When you sit in one position for a long period of time, and stress out at all with the work you are doing, it becomes very easy for you to begin holding your breath excessively.  Couple this with a lack of much movement through your pelvis or ribs, and its very easy for your diaphragm to become “stuck,” and tension to build throughout your body as your nervous system is driven into sympathetic mode. When we inhale, our diaphragm should descend and when we exhale it should ascend.   It can become biased more towards one end of the spectrum depending on who you are and what you do.  For many of you, it and you will get stuck in a state of inhalation as you sit and subconsciously stress during the work you are doing.  Taking 5 minutes to perform some deep breathing, emphasizing full exhalation and then full inhalation can help to restore fluid movement of the diaphragm, stimulate some parasympathetic activity of the nervous system (relax things), as well as relieve tension through many of the structures around the pelvis and rib cage.   Perform these:

2. Unglue the Outside of Your Hips

When you sit, the structures in the front of your hips stiffen up over time.   If you sit with your hips and knees splayed out, the structures on the outside of your hips also stiffen up, causing compression and aggravation through the back of the pelvis and low back.  You can use the 90/90 drill shown above to engage the adductors and add the following move in on top of it to drive some internal rotation of your hips, in order to counteract all of the external rotation and outward drive your sitting position has left you in. 

First, watch this:

Then, do this:

Do 3 to 4 sets of 4 to 5 breaths, inhaling through your nose and exhaling through your mouth in the same manner as the 90/90 video shown above. Notice how the working side pulls back/scissors behind the other; in this case the left pulling back relative to the right. This will help to “open up” the back side of that hemi pelvis, helping to relieve tension there.

3. Open Up Your Hip Flexors

Provided you don’t have any issues with laxity (excessive looseness or instability) in the front of your hips, this can be a good stretch to help open up the front of your hips and give some length back to the structures that have been shortened while sitting (specifically the psoas, rectus femoris and tfl).  Be sure to engage your glute to get a full opening up front and avoid overextending your low back.

Be sure to maintain a straight line between thigh and trunk

4. Engage Your Hip Extensors with Glute Bridges or Reverse Hypers

Engaging the glutes and hamstrings can help to inhibit the hip flexors up front, helping to combat the effects of sitting.  Both of these exercises can do that and the reverse hypers add in some fluidity and movement through your back and sacrum, while also helping to decompress your spine and loosen things up nicely.

Also works as great entertainment for your pets, although Whiskey does not seem impressed

5. Get Out of the Sagittal Plane

Driving some kind of rotation through the hips and thorax and moving in more than one plane of motion can also help to undo the sitting going on during your day.  Our body needs to move in 3 planes of motion in order to be fully healthy.  Here’s an easy way to “unwind” yourself even further after the previous exercises. 

Inhale as your reach with the left, exhale as you reach towards the left with the right. Let your thorax move and your upper and mid back expand as your breathe. Reach farther each breath for 6 to 8 total reaches Low back stays flat on the wall. Reverse the inhale and exhale side each set.

Get up and do these drills a few times throughout the day and your body will enjoy the quarantine much more while you feel much better.

Stuck at Home? Follow These Simple Steps to Make the Most of Your At-Home Strength Training

By Helen Kash, CSCS, NASM-CPT

Stuck at Home? Follow these simple steps to make the most of your at-home strength training!

By now, you’ve probably seen plenty of gyms, coaches, and avid-gym goers alike posting their home workout routines, advertising home training, and you have probably been bombarded at least once by an old Facebook friend trying to sell you some fat burning coffee (newsflash, save your money).  It can be a little overwhelming to decide what program is best for YOU and how you can optimize your time training at home. Look no further — keep reading to learn how to spot a good home training program, how to create one for yourself, and how to have a better home training session! 

No gym equipment? No worries!

First of all, take inventory of the equipment you have at home as well as things you have around the house that could be used as weights.  Do you have dumbbells, bands, a chin-up bar, a bike, etc.? If not, there are plenty of ways to make makeshift exercise equipment with everyday household items. 

Here are some of the creative uses of household items that my virtual clients and I have come up with since starting at-home training over the past few weeks:

  • Dumbbells can be substituted with wine bottles, gallon bottles of juice, cans of soup, heavy boots, or any other heavy object you can hold in one hand! 
  • Backpacks, duffel bags, heavy suitcases, or bags of soil to hold while doing squats, good mornings, and other heavy weighted exercises 
  • Water jugs or milk gallons or other heavy bottles with handles work great for rows and other upper body exercises 
  • Hardwood floors + socks or a towel make a great substitution for a slideboard 
  • Stack some of those old textbooks you never opened in college for some low step-ups or to stand on during calf raises
  • Your pets will be happy to sit on your lap while doing glute bridges and hip thrusts! 

If you get bored of bodyweight exercises or need an additional challenge, using some objects you have around the house can be a great way to add difficulty in a creative and fun way!

“…but working out at home is boring and too easy!” 

Many of the concerns I’ve heard from clients about training at home are that they will lose all their progress since they can’t train at home in the same way they do at the gym.  This is –partially– true. Even a few weeks off won’t put you back entirely to square one. But, the longer you take off, the more strength, muscle mass, and endurance you can lose.  Programming your training sessions properly can help minimize that loss.

Incorporate a tempo: for example, we can use a 313 tempo while doing a squat.  Count to three on the lowering (eccentric) portion of the squat.  Pause for one second (isometric!) at the bottom of the squat. Then, count to three on the way up (this is the concentric portion).  This increases the amount of time your muscles have to work and are under tension during each rep, which is much more challenging than breezing through the set as fast as you can.  This is also a great way to fine-tune and solidify your positioning at each point in the exercise, which will make your movement even better once you can load it with heavier weight. 

Pair exercises that train similar muscle groups: let’s use our same squat example.  If you can’t do heavy back squats at home, I may have you do a set of goblet squats followed immediately by lunges.  Your quads should be feeling pretty fatigued as if you just did some heavy barbell squats! 

Perfect your movement: grab a PVC pipe or dowel rod (or bodyweight) and do a few sets of squats, RDL’s, or any other exercise you would do with a bar.  Bonus points if you do these with a slow tempo or pause at various points to solidify and feel the proper position. Use this time to remind yourself of important cues.  Even if you can’t train these movements with a weight on your back, this is a great way to perfect your movement with minimal-to-no weight so you will move even more efficiently once you can push it heavy. 

Stay consistent!

It can be easy to fall into a pattern of slacking off from your home training sessions when you’re stuck at home.  I mean, watching 6 hours of Netflix and eating ice cream can sound a lot more appealing than doing push ups in your living room.  But, this can make it even harder to get back into a routine of training to maintain your strength for when you can get back in the gym. 

If you already had scheduled times to go to the gym, stick to these times for your home sessions.  Viewing your home sessions with the same intent as your gym sessions will help you stay focused, maintain the same good habits you have formed, and still put maximal effort into your training.  Remember, the more effort you put into your home training sessions, the easier it will be once you can get back into the gym! 

Create a designated space that you can use as your workout area, and your workout area only.  Keep all of your equipment in this space, and try to minimize the distractions of a TV playing, your kids distracting you, alerts on your phone, or any other things that you might get sidetracked with.  Especially when you are stuck at home, creating a space that you can associate with exercising will help ensure you can carve out an hour a day where you can focus purely on your training. 

Find a buddy to keep you accountable — we are all in this together!  Reach out to a gym buddy who trains at the same time as you, and check in before and after your workout.  Better yet, do some virtual training sessions with a coach who knows what YOU need to keep your strength up and still meet your goals at home (remember, my team and I are always here and willing to help!). 

Obviously, nothing beats a good workout in a physical gym.  But, there will be times when it is out of your control to get to the gym, be it travel, work obligations, or a global pandemic.  What you CAN control is what you do in spite of those things — staying consistent, adapting your training to fit your current situation, and continually putting in hard work!

Cardiomisconceptia

By: Nick Rosencutter, CSCS, NSCA-CPT, LMT

Thinking back over ten years ago to when I was starting out this whole training thing full time out of college, I remember writing about the priorities of training for fat loss, as there was a lot of misconception out there about what needed to be done to most efficiently spark the metabolic engine and lose fat.   Now, today I sit here eleven years later writing about this topic once again, after training hundreds of people.  While I would say that the understanding of these things is at least better at this point in time and over a decade later, there are still a lot of people out there who are uneducated and basing their exercise choices off of their “feelings” or what some unqualified social media “expert” said.  It is not uncommon to hear something along the lines of “Well I just need to lose some fat first, so I’m gonna do cardio.” (You’ll soon see that this makes no sense) The bottom line is this: When it comes down to the large amount of research done over the last few decades, both academically and in the trenches; and when you understand even basic exercise physiology, it is blatantly clear what is needed for optimal fat loss and I’ll give you a hint: IT IS NOT LONG DURATION AEROBIC “CARDIO.”  (though aerobic work is still extremely valuable for its own reasons when used correctly)

In order to understand fat loss from a training standpoint we need to understand how our energy systems work.  I’ve covered this in multiple articles in the past so feel free to go back and read more if you are feeling ambitious. 

Energy Systems

We have our Aerobic System and our Anaerobic System.  Within our anaerobic system, we have our Glycolytic and our Alactic pathways.   Each of these systems has its own leadership role with different modes of physical activity.  While they all work together with anything that we do, one will be the dominant system utilized for specific activities.

 Our aerobic system is primarily responsible for fueling lower intensity, longer duration activities (5 mile jog) while our anaerobic system is primarily responsible for fueling higher intensity, shorter to more moderate duration activities, with the glycolytic pathway taking care of intense activity lasting primarily between 20 and 45 seconds  (100 yard sprint) and the alactic pathway taking care of powerful, explosive bursts lasting less than 10 seconds (vertical jump, max squat).  

All of these systems are used to produce ATP, a substrate that is like our body’s “gasoline.”  We need ATP to fuel activity and for muscle contraction to occur.  Our alactic system utilizes a molecule called Creatine Phosphate to help replenish ATP at a fast rate for those explosive short burst activities (yes, this is why people supplement with creatine).  When a high intensity activity continues for longer than those 10 seconds, our glycolytic system uses a process called glycogenolysis to break down glycogen (storage form of carbohydrates; yes we need them) stored in our muscle cells into glucose, and eventually ATP, to help keep us at that intensity a little longer.  Both of these systems work WITHOUT oxygen.  That last point is an important one so remember it.  Our aerobic system works WITH oxygen to break down fatty acids and convert leftovers from the glycolytic cycle into a substance called Acetyl COA, which then goes through processes called the Krebs Cycle and the Electron Transport Chain to produce a bunch of ATP.   That little sentence there talking about fatty acids is where a lot of confusion sets in with the general public.  People assume that since long duration aerobic exercise is utilizing these fatty acids that it is great for fat loss.  Well, there are multiple reasons why this is not the case.  First, lets sum this up:

Anaerobic System (Alactic and Glycolytic)-

No oxygen, lots of intensity, shorter duration, relatively small amount of ATP produced, can’t go for very long without having to slow down or stop (because we need oxygen to replenish things)

Aerobic System-

Oxygen, lower intensity, longer duration, large amounts of ATP produced, can go for long periods of time since intensity is low enough to allow oxygen to continue shuttling things along

These can be further broken down into Alactic Power and Alactic Capacity, Glycolytic Power and Glycolytic Capacity, and Aerobic Power and Aerobic Capacity. These subsets become more important when you begin training for specific sports and competitions.

Now, building muscle is absolutely and positively the most important component of training if the goal is fat loss.  The more muscle that one has, the more fat their body will burn even at rest.  It speeds up the metabolism like nothing else and has a myriad of positive effects neurologically, structurally and hormonally throughout the body.  Strength training with enough intensity and with the right movements is key and should absolutely be the number one priority of training.  While strength training does primarily utilize the anaerobic systems, we are going to focus the rest of this article on conditioning modalities and set the record straight on “Cardio”.  (I hate this word as it gets bastardized and means absolutely nothing in regards to the specifics of what you are accomplishing with your training).  So you are already lifting hard, now what do we do about conditioning?

Now, as I mentioned before, many people assume that aerobic work is great for fat loss since you are using fat as fuel and burning X number of calories as you do it.  While you do burn some fat while you do it, the amount is insignificant when you compare it to the amount that is burned AFTER higher intensity anaerobic exercise.  Furthermore, an excessive amount of aerobic work can lead to muscle breakdown, spiked cortisol levels and a decrease in strength and power, which can all lead to more fat STORAGE. (not what you want if your goal is, umm, fat LOSS).  A recent study in the Journal of Strength & Conditioning Research compared endocrine and power/strength responses between subjects who either performed strength training alone, strength training and endurance training in a 3:1 ratio or strength training and endurance training in a 1:1 ratio after a 6 week training block. Excessively higher volume of endurance training lead to higher cortisol levels and decreases in strength (1). There are numerous studies over the years showing similar results. This is nothing new under the sun. (Please note the word excessive)

So why do we have this magnificent after effect with anaerobic work? Well, remember when I told you earlier to remember that tidbit about working WITHOUT oxygen?  That comes into play now.  When we work at those sprint paced high intensities, we put our body into what is known as oxygen debt.  If you build up enough of this debt, your body utilizes a phenomenon known as EPOC- Excess Post Exercise Oxygen Consumption.  With EPOC, your body burns fat for hours on end AFTER you are done training.  Research has shown as many as 38 hours post training. While there are numerous studies on this over the last few decades, THIS (2) is one of my favorites, especially since it was done at UW-La Crosse, where I studied Exercise and Sports Science.   The amount of fat calories burned with EPOC ends up rendering the meager amount of calories someone burns during their elliptical workout while watching a soap opera irrelevant.  End of story, case closed.  You get the same kind of effect after a hard lifting workout.  This is precisely why you see all of those people on the ellipticals and treadmills or haphazardly jogging outside doing the same low intensity workout over and over again and never changing.  After the first couple of weeks, they never push their bodies to a point of discomfort and never force them to do anything to recover since their intensity NEVER GETS HIGH.  And as mentioned above, on top of this, the excessive amount of endurance work that is often done can lead to elevated cortisol levels and muscle loss, which contributes to more fat storage. Coincidentally, the aerobic system is what carries out the recovery from the oxygen debt that is created with anaerobic training.  Like I said, all of the systems help each other out.  They’re friends for the most part.  (However, they can clash and hurt eachother’s feelings, aka adaptations, if programming is not planned appropriately). 

Now, in no way am I saying that aerobic training is worthless.  It has a ton of value and I’ve written articles about this.  Check out this one:_Aerobic is the Word . It is very important for heart health, various aspects of performance, recovery and giving someone the ability to survive the higher intensity anaerobic work that we’ve been talking about. Not to mention, if you do aerobic work correctly, it is by no means a walk in the park. Aerobic power work can be some of the toughest stuff you’ll ever do. Without a good aerobic foundation, you are going to gas out after one or two rounds of anaerobic work and get absolutely nowhere.  I’ll say that again: an aerobic base is very necessary to be able to make it through any significant amount of higher intensity work.  And no, you’re not going to zap strength and muscle by doing a reasonable amount of aerobic work concurrently. When planned appropriately, aerobic work can actually help improve recovery from strength and power work. It just has to be planned, and not blindly overdone.

Furthermore, one can only handle so much anaerobic conditioning before burning out.  Taking a break from this activity and performing aerobic work will keep the body healthy while still allowing for at least some extra caloric output. And it absolutely can help with the overall fat loss journey. It just needs to be planned appropriately and should not be the primary focal point of training when fat loss is the main goal. Another time sticking with aerobic work is beneficial is pre competition or in season.  The last thing you need at this time is excess fatigue and burnout from doing a bunch of extra high intensity anaerobic work on top of the sport specific work that is already being done.  The right amount of aerobic work can help facilitate some recovery and supplement strength work going into a competition or season (again, provided its not too much and is planned appropriately). 

So yes, aerobic work is a great tool that absolutely should be used; however, it should not be misconstrued as a primary fat loss tool if that is the goal at hand, because it is simply not that effective of a tool for this SPECIFIC job. I.e. if your goal is to complete a marathon, then by all means go and do all of the endurance work that you need to, just be sure to plan it and supplement it with the appropriate strength work; and don’t plan on looking that lean or muscular, because you will lose muscle with that kind of endurance volume. If your goal is to lose fat as effectively as possible while building a solid body, then cut the bs, get off of the damn elliptical, stop blindly running unplanned miles and train with a proper program that will give you the physiological effects that you are looking for. (the effects we’ve talked about this entire article) Know what your goal is and know what physiological effect your training is having on your body. Otherwise what is the point?

So, we now have an idea of what is going on behind the scenes with these different modalities of training.  How about a few examples of putting them into use?  Since we are all quarantined right now, I’ll give a couple of ideas that can easily be done at home with little to no equipment.  I’ll cover some glycolytic conditioning guidelines here since they are the most effective modality for fat loss around the clock.  See the previously referenced aerobic article for guidelines on that front.  These will be a mixture of glycolytic capacity and power.

  1.  Power Jacks–  Simply perform jumping jacks as fast as you can without getting sloppy.  Do this for 30 seconds as hard and as fast as possible.  If you are truly getting into glycolytic mode, your heart rate should be over 170 and you should feel that you need to slow down or stop after the 30 seconds is up.  If this is not the case, go faster.   Rest 90 seconds and repeat for 8 to 10 rounds.  If it seems like 90 seconds is too much rest, you probably didn’t go hard enough. 
  2. Jump Rope– Perform the same layout as the jacks, but use a jump rope.  I find that the jump rope essentially forces you to go harder because you have to coordinate your hops with getting over the rope.  With either of these examples, just make sure you are prequalified to be hopping and jumping.  If you struggle to squat your own weight, I wouldn’t recommend these yet.
  3. High Step Sprint Marches in Place–  Drive your hips and arms as hard and as fast as you can for 20 to 30 second rounds with 60-90 second rest. Do 8 to 10 rounds.
  4. Bear Crawls– These are always a pretty good ass kicker.  Do them at a fast pace and they’re really fun.  Be sure to keep your torso and hips solid as you crawl. You shouldn’t be flailing around like a fish out of water.  Use the same rounds as above.
  5. Sprints–  Go outside, approximate 80-100 yards and sprint hard.  Again, you should be in some kind of decent shape prior to doing this. Rest 2 to 3 minutes between rounds.  If you are going hard on these, you should need at least 2 to 3 minutes to recover.  If you have one or are in a gym setting, pushing the prowler here works wonders.  Perform 5 to 10 rounds. We are looking for maximal power output with each round here, so full recovery is key.
  6. Stair Sprints–  Sprint up and down your stairs for 20 to 30 seconds and rest 90 seconds to 3 minutes depending on how gassed you are.   Perform 8 to 10 rounds. 90 second range will be more geared towards capacity while 3 minute plus range will be more geared towards power. Do one for a couple of weeks and then switch. Simply marching fast up and down the stairs may be enough for some of you.
  7. Bike Sprints– Hop on your bike and pedal as hard as you can for 20 to 30 seconds.  Rest for 90 seconds. You can increase rest towards 3 minutes like the last two examples to skew it more towards the power end.
  8. Boxing– Either with a bag or with air (shadow boxing),  throw punch combos at a fast pace for 20 to 30 seconds.   Start with a basic jab cross combo.  If you are not familiar with this, choose another modality for now. 
  9. Medball or Rope Slams– Leading with your hips and driving with your whole body, repetitively slam the ball or ropes for the same intervals as above.

8 to 10 rounds is a good starting point for most of these.  You can also perform two series of 4 to 5 rounds.  For example, you do 5 hard rounds, take a prolonged rest (5 to 8 minutes or until you’re close to full recovery) and then perform the second 5 rounds.   And yet a third option is to perform these circuit style. Pick 4 to 5 of them and simply go to the next one after the alotted rest period. These are just a few possible examples out of hundreds of possibilities. Whichever route you go, the key is getting the intensity to a high enough level to make your body go glycolytic and create enough oxygen debt to get the after effect we are looking for in order to burn fat calories and get a giant metabolic spike around the clock.  In regards to how long these should be done, perform these for around 4 weeks and then perform aerobic work (see other linked article) for 4 to 6 weeks. With general fat loss, this tends to give good results while avoiding burnout and keeping things healthy. If you are new to training, then you will want to perform a cycle of aerobic work first; otherwise, you will not be able to handle the anaerobic work. Athletes training for specific sports will need different guidelines, but that is a topic for another article.

Here’s an oldie but a goodie from my Southridge Athletic Club days. This is the kind of intensity you need to generate, as Kollin shows here. Also, here’s yet another way you could perform these type of intervals at home. Stack some weight on something that you can push and you have your own homemade prowler.

So if you’ve been stuck in a rut for any period of time and your fat loss seems to be stagnant or worse yet, is increasing, there’s a good chance this is the solution you need.  Its going be hard work and you won’t be able to watch that soap opera or game show while you do it, but success takes some sweat and guts.  Now go train.

Sources:

  • (2) Mikat, R P, M D Schuenke, and J M McBride. “Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.” European Journal of Applied Physiology 86.5 (2002): 411-7. pubmed.gov. 29 Jan. 2002. 18 May 2009 <http://www.ncbi.nlm.nih.gov/pubmed/11882927?dopt=AbstractPlus>.
  • (1) Jones, Thomas W; Howatson, Glyn; Russell, Mark; French, Duncan N. “Performance and Endocrine Responses to Differing Ratios of Concurrent Strength and Endurance Training.” The Journal of Strength and Conditioning Research. March 2016- Volume 30- Issue 3. P.693-702.

Don’t Forget about the Adductors

If there is one thing that I’ve seen since coming into the fitness industry over 12 years ago, it’s the growth in the knowledge of the need for more specific glute work with a large number of people out there living today.       Poor glute function often leads to an overworked low back and/or aggravated knees along with less than optimal movement quality.  The fact that more and more people are becoming aware of this is great; however, there are other players around the hip and leg that are also very important to take care of, and in my opinion, a specific group of these often gets sad because they are not addressed and not included often enough in the conversation.  While strengthening the glute muscles is great to help keep the outer hip solid, people often forget that there is a VERY LARGE section of muscle on the INSIDE of the hip and thigh.  Bring on the adductors!

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Making a Case for Single Limb Training

Walk into most gyms today and the likelihood of seeing someone performing a unilateral (means single limb, for you non fitness folks) exercise, minus the ever-popular alternating bicep curl and possibly the occasional lunge, is slim to none. And that’s too bad, considering the numerous benefits there are to be reaped from adding these types of exercises into your training. Muscular strength and balance, athletic performance, increased joint and whole body stability, body awareness and more can all be improved through unilateral training.

But Tyler, what makes you so sure? How do you know?

Because for the first five years of my training career, I hardly performed any of them, and the ones that I did do were certainly not done exceptionally well. Now, thankfully this did not result in any severe injuries or problems, as I am convinced would have been the case had I continued on this path. However, I do believe that consistent and frequent smaller injuries and setbacks may have been avoided better had I trained smarter. The same ligament strain in my left lower back three years in a row, frequent patellar tendon/knee pain coupled with inflammation and poor hip mobility are just a few of the issues that might have been avoided with better balance in my program. Couple these minor issues with horrific lateral/frontal plane (side to side) strength and stability , which stemmed from a direct lack of unilateral training, and I was wonderfully set up for continued setbacks and a potential (major) injury.

(Note): I may have also learned just a thing or two from my boss, Nick Rosencutter. He knows a couple of things about training.Now, do I think that a lack of unilateral training is the exact reason I had those problems and imbalances and issues? No, not completely; but I do think it played a substantial role and that some of those problems could have been corrected and fixed sooner had I placed an emphasis on balancing out my bilateral to unilateral training (double limb to single limb).

So, let’s get to it.

One of the most significant reasons that unilateral training is important for almost everyone is because many daily life and sport activities simply do not occur with two hands/feet, fixed to a specific object, moving said object with both limbs simultaneously. You are constantly moving your arms, legs, hands, and feet independently of one another, and you may not even notice it.

That jog you went on this morning, carrying the groceries in one hand, and walking up and down stairs are all unilateral movements. How about performing a layup, throwing a punch, kicking a soccer ball, a tennis serve, or throwing a baseball, football, etc.? Many sport movements are just unilateral movements performed repetitively.

I can already hear the disagreement. But Tyler, don’t you know that the main barbell lifts like squats, deadlifts, and presses have way more advantages? Don’t you know not everyone has two hours per day to lift and just need to get in a quick workout with the most bang-for-your-buck exercises? Athletes need power and strength more than anything, so why are you worried about their muscular balance and joint stability?

What great questions and concerns! Allow me to explain. Yes, I wholeheartedly agree, as does the research, that compound barbell lifts such as the back squat, bench press, deadlift, etc., have the most benefit when it comes to increased muscle size, strength, and power development. And yes, if you are truly limited on training time and need to get in a quick workout, chances are bilateral exercises are going to be your first go-to, but not always; nor should they be.

Let’s take for example, a basketball player. Their sport requires them to sprint (unilateral), jump (bilateral and unilateral), pass (bilateral and unilateral), and shoot (bilateral), among many other various movements put together in unpredictable combinations and at unpredictable times. This athlete must be able to stop, change direction, pivot, run, jump, lunge, do it quickly and at a moment’s notice, and do it all with a great deal of power and repetitively without fatiguing. Basketball seems hard! Take away the standard jump shot and rebound, and basketball is suddenly an activity that contains virtually all unilateral movements! Wouldn’t it make sense, then, that this athlete has some sort of foundational strength and stability in a unilateral stance? That this athlete should be able to, with proper execution and joint mechanics, move their upper limb in all different directions and planes of motion? That this athlete should be able to properly brace their entire abdomen and trunk, as one unit, while simultaneously jumping off of one foot, perform a layup with their opposite arm, land on both feet, and then run back down the court? If this athlete never trains unilateral exercises and only ever performs bilateral movements, their performance on the court will surely not be up the level it could be, had they structured their training a little better.

As stated earlier, many movements that you perform are not done with both arms and/or legs at the exact same time and working together, and your body isn’t designed that way either! Take for example, the Glenohumeral joint (that’s your shoulder joint for you non-anatomy folks). This joint is made up of multiple different structures, but what I’m concerned with here is your scapula (shoulder blade). Your scapula functions in many different ways. It moves forwards and backwards, known as protraction and retraction, rotates upwardly and downwardly, elevates and depresses, and even tilts. For good overall shoulder function, you need a healthy balance of all of these types of motion, working both arms together and independently of one another. One issue that arises when unilateral training isn’t present in your training is some of these scapular motions tend to get forgotten about and lag behind. If the only pressing you ever do is the standard bench press and its variations, you are not training any protraction. If your pulling movements consist of barbell rows, seated rows, and lat pulldowns, you probably aren’t getting enough upward rotation utilizing your lower traps. The point is your shoulder joint is complex and functions in many different ways, and if you aren’t training all of these different types of motions both unilaterally and bilaterally, you’re leaving your shoulder health to chance.

I know you want to learn more about your shoulder and how it works, so click here to get smart.

Finally, one of the most basic and maybe obvious reasons why you should include unilateral training in your program is for the likely fact that one arm, leg or side of your body is simply not as strong as the other side/arm/leg. Everybody has a strong arm,, “better shoulder,” that leg that feels stronger than the other, etc.

Really, try a set of split squats or alternating dumbbell presses. Chances are (if you’re lacking on your unilateral training) one side feels better or stronger or is easier. Now, what do you think happens when you jump under the bar for your back squats or bench press sets? Do you just automatically disperse the weight evenly between the right and left sides of your body? No! One arm or leg is probably doing a little more of the work to pick up for the slack of the other side. Now, what do you think would happen to your bench press if you brought up that lagging right shoulder? Or your back squat strength if your left quad was as strong as your right? It certainly isn’t about to go down! Unilateral training is a great way to bring up strength deficits and imbalances from one side of the body to the other, or maintain equal strength if you are already fairly balanced. Furthermore, unilateral exercises train different stabilizing muscles that simply aren’t fully engaged with bilateral exercises, leading to better overall muscular development, balance and stability.

Hopefully by this point I’ve convinced you that maybe tossing in a few unilateral exercises into your current program would be a good idea. If you have no idea where to start, check out a few suggestions below.

Squat Pattern

  • Reverse lunge
  • Step-up
  • Supported 1 Leg Squat

Hinge Pattern

  • Single-leg RDL
  • Single-leg glute bridge/hip thrust
  • Single-leg leg curl

Push Pattern

  • Alternating DB Bench Press
  • Single-arm cable push
  • Single-arm DB shoulder press

Pull Pattern

  • Single-arm face pull
  • Single-arm pulldown
  • Single-arm DB Row

Abdominal Exercises

* There are not necessarily any direct unilateral ab exercises, considering your entire trunk functions as one unit to stabilize your torso and spine. However, there are definitely some that may work one side more versus the other at different parts of the movement. Below are some of my favorites and what they focus on.

  • Barbell suitcase hold: Lateral stability and frontal plane strength
  • Rotating side bridges: Rotational strength and stability
  • Kneeling/Standing/Squat Cable Holds: Anti-rotation strength
  • Single-Arm Farmer’s Carry: Lateral strength and stability

If this topic interests you and you want to learn more, check out some of these guys and dig through their stuff, because they’re way smarter than me. And older. Which means experience.

What Matters Most, for Most

bane

Today we have a great article by coach Dan Zwirlein about the importance of habit formation and behavior.  You don’t want to miss this one.  If you are looking to start creating some sustainable habits this new year, be sure to check out rufpchallenge.com and join our 21 day program to get started on the right path!

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When trying to learn how to be successful in getting stronger, healthier, losing weight, etc. people always want the tactics.  They want to know specifics, the details, the minutia. They want you to tell them exactly what to do. They want a cookbook, a supplement to buy, a new exercise routine to try. Should I eat x or y? Should I buy this brand or this brand? Should I train in the morning or the evening? And on and on. I guess this is probably due to the fact that the things that get the most exposure are magazines like Muscle and Fitness and online forums like bodybuilding.com, etc. These mediums are always posting new workouts and random pieces of information that only serve to confuse the masses. For most, giving out a lot of specifics is not practical nor necessary, and especially not all at once. Giving someone the exact details and minute to minute actions will end up leading a person to failure at some point because it is not sustainable, especially if the actions are the result of a list of details and not formed habits. Most people don’t need a complex, detail oriented plan that’s hard to execute to be successful anyway.

 
So what matters?

 
What matters is not a single training or eating ideology; many roads can lead to Rome. What matters is having a simple plan for in and outside of the gym that can be executed correctly and consistently, and with an unwavering mindset.

 
Having a plan and executing it consistently
It’s easy to use the quote “if you don’t have a plan, you plan to fail” but having a general plan for reaching your fitness or performance goals is imperative. Even if your plan is not optimal (i.e. crossfit), it’s still better than not having one at all. Why is this true? Because the plan provides structure and guidance in the face of scrutiny from peers, bad days at the gym, social functions ( see excessive alcohol consumption), and anything else life throws your way. So when life happens, and it will unless you live in a vacuum, you receive guidance from the plan. For example, when you go out to eat with friends you can adjust accordingly. This means that you can indulge a little, a lot, or not at all. The fact that you did or didn’t doesn’t really matter. What matters is how you adjust or stick to your plan leading up to and after. If you indulged a lot maybe you up your training volume; if just a little maybe you just need to adjust your diet the next day; and if not at all then you probably stuck to your plan. Discipline with the plan leads to freedom and versatility because you always have the plan to go back to. It helps to calm the guilt associated with going off your “diet.”

 
A plan can also calm some of the effects of decision fatigue. Decision fatigue is a result of the total amount of brain power a person has to use over the course of the day: when you have to decide what clothes to wear, what route to take to work, what to eat for breakfast, what brand of tooth paste you want to use. Those decisions take up valuable brain power; thus, when you get home from work and that bag of (insert treat here) looks really good and accessible, you are a lot more likely to just grab it since you don’t have to put in any work to make them and use more brain power that you might not have. The more brain or thinking power you used over the course of the day, the more likely it is that you will give in to the temptation of eating outside your plan. However, if you have a plan in place, it can do a few things: it can prevent you from buying tempting foods in the first place, it can remind you what is and isn’t on your plan, and finally, if you do give in, it can give you a way to adjust for stepping off of your plan. Another example of this in action is when you don’t feel like going to gym. Now, there are definitely times when listening to yourself and your body is a good thing and you should take a break, like when you are hurt or are sick. I am not talking about those times. I am talking about when motivation is low but otherwise your body feels good or you just have some mild soreness. Making a commitment to go to the gym will be the first thing to go if your decision fatigue from the day is high and your motivation to workout is low. However, if you have a plan in place and it calls for you to go workout that day you don’t have to make the decision. This is one often overlooked aspect of why having scheduled coaching sessions can be so important for many people. It keeps you accountable.

 
The anatomy of a plan
Having a good plan makes sure everything is accounted for and fits together. Does your diet and training address your goals? Do they complement each other? Are you able to execute your current training, diet, and lifestyle goals? These are the questions a good plan can answer. It should consist of guidelines for inside and outside of the gym. It should address your goals, your current lifestyle or where you are now and where you want to go. Once again, it needs to be easy to understand, easy to execute, and finally, it needs to be flexible.
Let’s take a look at the two areas where you need at least some resemblance of a plan.

 
Inside the gym
This is the easiest part to execute because it can be controlled the most. What matters is attacking the moment. Being in the present. When you are in the gym, whatever you are working on needs to be your focus even if you are stressed, unmotivated, and tired. Going in and just half assing a workout is going to get you half assed results. So when you are in the gym you need to be all in. In regard to specifics, hard weight training with a barbell, dumbbells, and bodyweight that addresses your goals should be a focal point. The movements should address squatting, pushing, pulling, and hinging in different planes of motion and with complex multi joint exercises as well as single joint exercises. Combining this with aerobic/ cardiac output training is a good starting point for just about everyone, and for most, a good ending point. Do these things 3-4 times a week and you will be surprised at how far it can take you.

 
Outside the gym
Life outside the gym is where most people fail to get things right. All the distractions of work, family obligations, social events, etc. can make things challenging, but if you have your plan in place and you are steadfast in this plan these events will become a lot less stressful. As mentioned earlier, you can plan around social obligations so you don’t have to be that guy or gal eating out of Tupperware at the party. You can enjoy these opportunities without the guilt because you are disciplined 90% of time. Even 80% of time will be enough for most. Now, this does not work if every weekend or weeknight some social obligation comes up and you just say, “screw it, I was on my plan for one day so now I get rewarded,” but I think this is common sense. Outside of the gym most people just need to hit the low hanging fruit: get 8 hours of sleep, drink water throughout the day ( besides what is in your protein shake), eat “paleo-ish” and eat carbohydrates up to your activity level. This means consuming whole foods, protein from quality sources, and some carbohydrates to fuel training. That’s it; no secrets, no gimmicks, no fads. These are things that most people are already aware of but over-think or don’t seem to execute. A lot of this has to do with the fact that hardly anyone understands what portion sizes actually are, which is usually the underlying mechanism to why they are gaining or losing weight. So once this is understood, the biggest need outside of the gym is having the discipline needed to make it work; it has nothing to do with not having enough information. Prepping food, keeping portions in check, or in the case of gaining weight, eating another meal when you don’t want to is the struggle. Get 8 hours of sleep, drink water, eat real food. Checkmate.

Habit formation/change
Forming the habits to execute a plan is imperative. It goes back to the point made earlier about a plan not being optimal but still being effective. You could have the most perfect training program and diet on paper but if you don’t execute it, who cares? On the flip side, if you can execute a less than perfect plan you are going to see results. Could your results be improved? Absolutely, but the flawed plan you execute is always better than the perfect plan you don’t. So what does this have to do with habit formation and change? Once again, your plan needs to account for your current habits and training level. You need to establish very simple and easy to execute action steps for your current self, not the action steps of someone who has been training and eating properly for 5 years, which is what most try to do. The more wholesale changes you try to make all at once, the more likely you will fail. This is why you see people on and off “the regimen” all of the time. There is always the person that says, “I am going to go to the gym three times this week” after months of not going at all, but if you were to suggest that they start with one day a week or just start walking they look at you like you are crazy. Be patient, be confident in your execution of the habits you are working on, and make slow but steady progress. Another good example of this in action would be to first be aware of your portion sizes and the macro- nutrient composition of your meals; and then the next step would transition into actually tracking your daily intakes.

 
Mental buy in
Once you have a plan in place, the mental buy-in must also be in place. Your mental buy-in will allow you to stick with a plan when maybe it doesn’t seem to be working, or in some of the scenarios above, like going out to eat with friends. If you are mentally invested in your plan, and more importantly yourself, you will be a lot more likely to invest time into making yourself better. Part of being mentally invested is having the long term in mind. Doing the day to day tasks in accordance to your goals knowing that at some point they will pay off. This is a hard concept for most to grasp but it is really the habit of the daily practice that leads to your success. Not today, or tomorrow, or next week, or next month but sometime in the future. But your goal will never be accomplished unless you stick to your plan in the present. If you don’t have a long term mental mindset, it’s going to be hard to convince yourself to stay focused; it’s going to be hard to convince yourself that the work you are putting in now is going to come to fruition in the future.

 
Accentuate the positive, eliminate the negative
Another part of the mental side is accentuating the positive and eliminating the negative. This is kind of a cliché thing to say but it still holds true in this context. If you have a positive mental outlook on what you are doing you will be a lot more likely to stick with it, especially in stressful times. Accentuating the positive also means celebrating small wins like setting PR’s in the gym or dropping 10 lbs. It means looking at what you are doing right and what is working with your plan. It also means surrounding yourself with other positive people who support what you are trying to accomplish. The other side of this coin is eliminating the negative. The starting point is finding your bad habits: the ones getting in your way the most and slowly eliminating them. It also means down the road finding things in your plan that aren’t working and possibly making a change. It means eliminating negative people in your life who don’t support what you are trying to accomplish or who feed into your negative habits. The more you can feel positive about, and the more negativity you can eliminate, the better you will be able to link your physical and mental health.

 
What really matters
All of the things that I have talked about in this article revolve around becoming behavior based and not focusing so much on outcomes; meaning the way that you become successful with fitness, strength, weight loss etc. is not by focusing on the future outcome or so much on the exact minutia of the details, but by focusing on the day to day behaviors. Are you doing the day to day things necessary to be successful? Are you putting time in to prepare your food? Are you committing time to getting good sleep every night? Are you training hard when you do go to gym? Are you sticking to your plan? In my experience, if the proper behaviors are developed, the details work themselves out.

In summary,

*Have a plan or get someone who knows what they are doing to help you develop the plan.
*Execute the plan most of the time, adjusting when you need to.
*Have the proper mindset: accentuate the positive and eliminate the negative.
What really matters is that you have a plan and that you can execute it. Start with this and the rest will take care of itself.

In Motion Movement Series- The Pull

Check out the third part of our movement series on Milwaukee Journal Sentinel’s In Motion and learn how to properly pull and row.

Watch the video HEREMJS_Motion_The_Pull

If  you haven’t already done so, check out our 21 Day New Years Challenge Program at www.rufpchallenge.com.  21 days of developing sustainable habits to jump start your success in 2016!

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