The training you do in the gym changes your body. Ideally this is for the better, but occasionally devoted lifters become injured or develop chronic pain and dysfunctional posture. If you are like me, you want a training method that does not control your life but makes you feel great, look great and allows you to be athletic enough to school your friends in a friendly game of soccer.
Many lifters mistakenly chase size and “aesthetics”. These goals are vague and subjective, since what appears “aesthetic” varies over time, place and between social groups. The aesthetics perspective on training appears backwards to those who have an understanding of the body as a dynamic system.
Connective tissue encases every muscle in the body and forces that are applied to the body interact with the fascial system. Training a muscle in “isolation” creates a rippling pull effect in the nearby fascia, which influences how muscles that share the same line of fascia are activated. In many cases, an overworked muscle shuts off and becomes shortened as other muscles around it work to complete the sets. Because fascia is the medium for neuromuscular connection, fascia has a strong role in controlling muscle activation.
To apply this to training, the large body movements need to account for the majority of training. Larger body movements tend to promote more balanced muscle activation in a healthy trainee. The get back to basics program is based off of Dan John’s training system. This system which Dan has named Intervention, is based around the 5 basic human movements. There is an optional throwing and ballistic movement category that can be incorporated for athletes and advanced trainees.
The 5 basic movements are loaded carry, hinge, squat, pull and push. By including all of these movements in the strength program, we move closer to creating a balanced, useful physique.
Over the next month New Edge Fitness will bring you a post of each of these movement categories. By following this series you will learn why each movement is important, how each one fits into your training, plus some options for lifters with different levels and skill sets. Check back next week as we will get carried away with loaded walks.
Baechle, Thomas R., Earle, Roger W. (2008). Essentials of strength training and conditioning. Champaign, IL : Human Kinetics.
John, D. (2013) Intervention: Course corrections for the athlete and trainer. On Target Publications.
Myers, T. (2009). Anatomy trains: Myofascial meridians for manual and movement therapists. 2nd Ed. Elsevier Health Sciences.
Schuler, L., Cosgrove, A. (2012). The new rules of lifting supercharged: Ten all new muscle building programs for men and women. Penguin.