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Training Integrations

 Brandon Partin NASM - CPT, VCS

Training Integrations

Movement Patterns

Mastery of certain movement patterns is key to minimizing injury risk, most exercises will involve various movement patterns such as Squatting, Hip Hinging, Pulling, Pushing Motions, Vertical Pressing. Each exercise can be categorized according to these movement patterns and are a great way to identify a specific exercise that needs to be performed in your workout plan. One thing to keep in mind as it relates to resistance training are primarily focused on the isolation of body parts according to their identification, however when it comes to focusing on hypertrophy are identified workouts based on movement patterns.

Training for Optimal Posture

Posture is known as the relative disposition of the body parts in relation to its physical point whether it be standing, lying down, or sitting. The reasoning for being aware of posture is to correct it in a way which reduces the risk of injury. This focus on posture will also allow for more flexibility, strength and power. It will allow for a more enjoyable workout experience as well.

Training for Optimal Range of Motion

When doing any type of workout routine and exercise, they should always focus on requiring movement in three planes of motion and these are known as Sagittal, Frontal and Transverse planes. One mistake that is often made as it relates to workout routines is that they focus too often on targeting the Sagittal plane which is front and back based movements. Only focusing on one range of motion will not support a systematic and progressive approach to your workouts.

Being aware of Overtraining

Overtraining is simply excessive frequency and volume or intensity of training which can result in the reduction of performance. Which primarily is caused by lack of rest as well as recovery.

How is a simple workout program structured?

Usually workout programs are divided into specific phases for a certain period of weeks.

For the first weeks will be between 1-4 Weeks focusing on stabilization and muscular endurance based exercises to adjust to starting a workout program. Which is focused on 60-70% 1RM

For the next set of weeks described as 5-8 weeks would lead into Hypertrophy and Strength based workouts, which increase the intensity focusing on midrange intensity at 70-85% 1 RM. 

Weeks 9-12 will focus on more maximal strength and power based exercises increasing the load significantly to 80-100% 1RM.

These are just simple examples of the structure to a systematic and progressive workout plan and may not match your specific plans or goals.

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