Anatomy of a successful training program: Just wanted to share practical information. Failing to plan then planning to fail is very true when it comes to meeting and exceeding personal fitness goals. This is true whether it is body fat reduction, strength gains, increase in flexibility, rehabilitating an injury or overall health. Without proper assessment of our total current physical conditioning we can overlook muscle imbalances and weaknesses that have been preventing us from reaching any noticeable progress. The cycle of joint aches, back strains and muscle pains over compensating for weaker ones will continue without proper training.
Corrective exercises can only be prescribed after a proper assessment by a professional fitness trainer.
Anatomy of a successful training program begins with a current fitness assessment. Afterwords, a customized program will be initiated based on exercise science principles not to mention common sense.
Here is an example of a solid workout plan; optimize results by working in all anatomical planes:
1. Sagittal Plane: divides the body into right and left portions. e.g. bicep curls, tricep kickbacks
2. Horizontal/Transverse Plane: divides the body into upper and lower portions. e.g. horizontal seat rows, chest press
3. Frontal Plane: divides the body into front and back. e.g. lateral shoulder raises, side hip bridges
4. Circumduction/Rotary: Cross all planes- chop lift, trunk rotation with band, airplane pose (my specialty)
All workouts can be summed up with the following acronym ' S.A.I.D. Specific Adaptation to Impose Demands' - this is how we reintroduce stimulus to unconditioned muscles. For example by activating and stretching your inner thigh and outer glute muscles you will notice an increase of control and balance while performing squats or even walking up a flight of stairs.
Our outside physical appearance is like the tip of a iceberg. If you really want to know our true state of conditioning we need to look deeper. The foundation of the iceberg is below the surface and so is your success. Developing a solid and balanced exercise foundation in the early stages will lead to long term results.
I love proverbs and this describes the importance of assessment 'A chain is only as strong as its weakest link.'
Integrate a sensible nutrition plan, sleep well, and receive guidance from an experienced trainer and you have a plan for success.
Results can be life changing! Here is what you will experience: increases in functional strength and conditioning, naturally increased metabolism, enhanced sport specific performance, neuromuscular activation, reduced stress, improved circulation, body fat reduction, postural alignment, challenge, and enjoyment.
Also remember, Your goals are the most important variables to a successful training strategy.
Julio A. Salado, AFAA & NASM* C.P.T
Fitness Foundry designed for healthy living.©
Certified Personal Trainer
Assess, Initiate, Motivate
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Anatomy Of A Successful Training Program
