Part 2: Resistance Training and Flexiblity

Now that you have an outline from Part 1 in place we can build your program from there. This series entails the flexibility and resistance training components.

The first component is flexibility. This consists of pre, during, and post workout sessions. Ideally you would foam roll every muscle group then perform a few active stretches or mobilization exercises. Also in between lifts is a great time for soft tissue stretches or active mobility movements as well. For example you perform a few hip flexor mobilizations between sets of deadlifts or squats.

Finally you have the everyday and post exercise stretches. These are usually held in a static position for 10 to 30 seconds. For the lower body a good focal area to start with would be the hamstrings, glutes, and calves. Stretches for the upper body pictured below are for the pecs., neck, and lats. Stretches for the hamstrings are pictured below after the lower body training day. For the hips hold the hip flexor and glute. mobs instead of rocking like in the vids.

Resistance training is the next component in the program. This is the component where most people become lost and end up becoming confused. If you learn to structure your program correctly, this won’t happen anymore. Most Americans love their machines and are convinced of the benefits gained. They don’t usually have a clue what muscle group the machine even recruits. This is a major problem from a planning standpoint and could possible lead to injuries. You should have a plan in place on what exercises you will be doing that day prior to entering the gym.

Figure out when and how often you will be doing your resistance training. Normally 2-3 days per week of resistance training will be efficient enough for optimal improvements. The duration of each session should take at most about an hour with warm-up and post exercise stretches included to complete.

My clients and I prefer trying to setting up our training schedules with a day off in between lifting sessions. For example you would train with weights Mondays, Wednesdays, and Fridays.  Your body will thank you if you have 24 hrs to recover between training sessions. These off days would also be a good day to place your weekly cardio sessions.

I would also recommend breaking the days up into upper and lower body training. Lower body days will include abdominal/core exercises. Upper body will consist mostly of push and pulls. The program should be structured around compound exercises first then if you still have time or energy single joint exercises would be last. I have examples of all of the above mentioned exercises below.

This is where having definite goals will determine what sort of exercises to do. Whatever your goal may be the compound exercises are going to burn more calories, challenge your CNS (central nervous system), and release more of a hormonal response than the single joint lifts. The single joint isolation style of lifting is more comparable to the type of training a bodybuilder who implement.

What does this mean to you? Increases in bone and mineral density will occur after strenuous enough resistance training, primarily that is weight bearing. This helps prevent ostepeoris and ostepenia and helps aide in new bone formation in men and women.

Below is two example training days, one for upper body, and the other a lower body session.

Example training split.

Tues-Upper

Warm Up: Foam Roll, Mobilization exercises

A1. Closed Grip Flat Barbell Bench 4×8

A2. Chin Ups (assisted or with bands) 4×8

B1. Standing 1 Arm Dumbbell Military 3×15

B2. 1 Arm Dumbbell Row 3×10-12

C1. Standing Dumbbell Curls 2×15

C2. Triceps Press down 2×15

Static Stretching- consist mostly pectorals, shoulders, and lats

Rt doorway pec then left. Pull to rt then switch Lat stretch rt then left

Thursday- Lower

Warm Up: Foam Roll, Mobilization exercises

A1. Box Squats(medium depth) 4×8

A2. Glute Mobs 4×8 per side

B1. Kettle bell Swings or Pull Through 3×10

B2. Hip Flexor Mobs 3×6

C1. Dumbbell Walking Lunges 3×6-8 per leg

C2. Tall Kneeling Pallof Press 3×10 per side

Static Stretching- consist mostly hamstrings and hips

Stretch 45o(2/3)
Stretch out side (3/3)

Stretch middle(1/3)

The above training session should take longer than an hour to complete. For the most part if you are going back and forth from exercises (A1-set of 8 reps then A2 – set of 8 reps), 30-45 minutes should be all the time you need. You want to make sure to work up to your goal/target weight on your sets. A few lighter warm up sets of 5-8 reps will help prepare your body for the upcoming work sets. Plus it grooves correct motor patterns for more efficient muscle activation for the more challenging sets of weight and reps.

Each week you should try to increase your work set weight 2.5-5lbs, continue this until form is affected and or progress is stalling or stopped then take a week off or de-load. During the off week you can re-evaluate your current training program. Change exercises or determined new rep ranges and goals then continue as before.

The final installment provides guidelines for the cardiovascular component of your training program. Included is a recap of the 3 part series to ensure comprehension.