Order Matters, SometimesRead Now
Hey all, I got a little something today for you talking about how to build your workout a bit better. In the case of strength training, following a somewhat particular order of things is a good idea. The really easy answer to why this is, is your energy levels. Yeah, it’s that simple, the harder stuff is going to require the most energy you can get.
First- Best thing to start with after your warmup (see previous posts on warmups) is going to be the movements that will require the most energy, particularly from upstairs. If you have to think about it a lot because it’s new or very technical, it's first. You can pair it with some low impact or easier stuff like mobility or stability exercises. Ex: Power move or learning something new like a Turkish Get Up.
Second- The big bang for your buck strength movement of the day. It’s not to say some of these can’t be planned later in your workout, the caveat to that I would say is don’t do competing big money movements on the same day. If you’re doing Front Squats, maybe save Goblet Squats for another day if you want to do those 3rd or 4th in the session. Ex: Squats, Deadlifts, Bench Press, Chin-Ups,
Third- Some sort of accessory movement or movements. Mostly talking unilateral or movement done with one limb at a time. This is also where I like to include the carries sometimes as well. Ex: 1-Leg RDLs, 1-Arm Presses, 1-Arm Rows.
Last- A bit of huff and puff, conditioning, cardio, fitness, whatever the heck you want to call it. Something that requires the heart and lungs to work just a bit harder.
Ex: Sprints, Battle Ropes, Jump Rope, Complex.
If you feel like you need a cool down of sorts, give yourself 5 minutes for that and you’re good to go. If you are little shorter on time, I would eliminate your accessory stuff first. Then start paring down sets from the first two as need be.
Questions? I’m sure many, feel free to reply to the email with them. I appreciate you taking the time to read just the same. Thanks very much for said time and hope you have yourself a week!
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Jarrod Dyke, CSCS