Strength Training – The Facts and the Frauds
1. Don’t be paralyzed by information. There comes a point when you should close the book and turn off the computer and actually train.
2. There is nothing worse than the “I used to ….” lifter. They like to talk about how much they bench pressed, squatted, or whatever years ago and why they cannot do it now. Its kind of lame. I’m just saying.
3. It is easy to make a mountain out of an ant hill when it comes to training. Don’t major in the minors. Train hard but train smart.
4. A few things that most people could use more of are ankle mobility, thoracic mobility and guts. Just an observation.
5. Excuse me, athletes and coaches? It is ok to use exercises that are not mirror images of your actual sports. Get strong in the weight room. It is physical preparation for the sport, not the sport itself.
6. If someone can safely squat to parallel or below and does not in order to stroke their ego with more plates, they are doing themselves a huge disservice. If coaches have their athletes do this…well…shame on them.
7. In the same way that I am not qualified to practice law or teach a math class, Joe Gym Goer is not qualified to call himself a strength and conditioning coach. Have I taken a few math classes in my life? Yes. Am I an expert? Hell no. There is equal parts science and art when it comes to designing a program. The more challenging aspect of the whole thing is actually being able to coach the lifts. These are skills that take years to master.
8. If you are no longer an athlete, yet you still want to be strong and in shape, here is a simple template.
- Lift weights a few times per week. You will get stronger and more muscular, which is better than being fat and weak.
- Breathe hard a few times per week. You will improve your cardiovascular conditioning, which in turn will prevent from getting winded when walking up a flight of stairs or chasing your kids around.
- Stretch more than a few times per week. You will actually be able to move through full ranges of motion which helps when trying to tie your shoes.
- Eat protein, healthy fats, vegetables and fruits. You will improve your body composition, decrease your risk of diabetes, and could probably even avoid that inevitable carbohydrate coma.