Breaking Down Barriers

We talk ad nauseum about different strategies to get the results you need for improved performance. Sometimes you need to spend more time working out, and sometimes you need to cut back on your time but increase your intensity. For a lot of people, both of these strategies become too much. We break down and become exhausted and possibly injured. You know the more often you work hard, the better you become, but your performance reduces drastically as the week goes on. So what to do?

Here are 5 strategies to increase the frequency of high intensity work.

1) Build Your Stabilizers.

By this I am simply talking about 3 major areas that control much of your movement. Upper back (scapulae) region, hips, and core are very important areas to build up some strength to keep you healthy. If you cant use these areas properly, you will never have enough stability to maintain proper posture during major lifts. Also, these tend to be the muscles that get overloaded first with a hard workout. If they aren't strong, they will be sore all week and keep you from repeating some lifts later in the week.

2) Dynamic Warmup.

A great dynamic warmup helps open up all of the joints that you jam up while sitting at your desk all day. It stretches certain muscles, activates others and teaches you appropriate movement patterns. Add in the benefit of increasing body temperature, and you have a great foundation for a great lift.

3) Post-Workout Shake.

Very few people take advantage of the post-workout nutrition window. If you don't know what to mix, find a premixed solution like EAS Myoplex, Cytosport Musclemilk, or Dymatize Xpand Post. If you take in the right nutrients post-workout, you improve your rate of rehydration, glycogen replenishment, and muscle synthesis. Add these 3 things together and you'll improve the way you feel and perform the day after a good workout.

4) Self-Massage.

Whether it is a foam roller, The Stick, a tennis ball, or TriggerPoint Therapy products, self-massage does amazing things for recovery. First, the pressure on your muscles from the different implements provides a relaxation effect to lower the resting tension in the desired area. Second, the act of massage improves blood flow to the area, clearing out the byproducts of exercise and bringing in fresh nutrients and oxygen. Not only is this good to keep the muscles you just used from getting overly tight or sore, it is also a great way to work on some of your postural issues. Think of it as me time, to keep your body primed for action.

5) Nutrition.

If you want to do quality work, feed your body with quality food. Don't look at the people who are already 6% bodyfat and eat at mcdonald's for your nutrition recommendations. They do well DESPITE their diet, not because of it. If their body is burning up fuel like its nobody's business, then they can even use junk as an energy source with little negative effect. You'd be kidding yourself though if you thought that they wouldnt benefit from nutrient rich, quality foods instead. Don't waste your time. Eat well.

Do the behind-the-scenes work if you want to train hard ALL WEEK. 4-6 weeks of quality work can bring some absolutely amazing results to anybody!! It's About Getting Better.