Our Training Principles

What does it mean:

We don’t have x-ray vision. Someone’s range of motion might be limited because of osteophytes, bone spurs or their structural differences. Work with what they have and can control (i.e., muscle contraction).

What it does not mean:

Expecting everyone to achieve a certain range of motion (i.e. arse to grass squat, bar to chest in bench press, deadlifting from the ground, etc.).

What does this mean:

It means focusing on how it feels, not the external outcome (reps, sets, weight). It means being mindful of your end ranges and avoiding any clicking and “joint stuff”.

What it does not mean:

Ignoring any internal signals that something isn’t right. Focusing on hitting the target reps and sets at all costs.

What does it mean:

Only train within our active range of motion. We must be controlled and mindful of our end points of our range of motion.

What it doesn’t mean:

Allowing the weight of the bar to push us into a position we would otherwise not be able to get into. Having to get into a position by compensating (rounding lower back at the bottom of a deadlift).

What does it mean:

In order to increase the strength of muscles, you must use support. Support allows you to expose the muscle(s) to greater forces and expose the weak links. Greater forces equal greater hypertrophy and strength gains and thus greater function and greater tolerance to external forces.

What it does not mean:

It does not mean, for example, trying to balance whilst performing a single leg exercise or using your core to stabilize your spine whilst performing a horizontal row. Without support, the weight you use will always be lower leading to a less efficient exercise.

What does it mean:

This is why support is vital. It allows us to focus on a specific area of muscles. Multi-tasking is not efficient. Focus on one thing at a time. For example, focus on trunk rotation whilst stabilizing the pelvis versus trunk rotation with a forward lunge.

What it does not mean:

Trying to balance whilst performing a leg exercise to target the glutes for example. Performing a squat and a bicep curl together, for example.

What does this mean:

It means we should always be in control of the weight. The path of motion should be smooth and consistent. Don’t use inertia to lift the weight. Generally, this means using a slow tempo at the beginning and increasing the speed (and weight) as awareness and control improves.

What it does not mean:

Not being in control of the weight. Allowing the weight to control your range of motion. Not having smooth motion (Note: at the beginning this may be difficult to do. This skill should be developed before using heavy weights).

What does it mean:

Focus on activating, or feeling the muscle, before increasing the weight or performing complex movements. Sensation and awareness is vital for growth and joint health.

What it does not mean:

Focusing on lifting heavy and hitting a certain number of reps and/or sets regardless of whether you feel the target muscles.

What does it mean:

Isolated strengthening is needed before performing complex/functional movements. Remember that it is not possible to completely isolate a single muscle. Doing more “isolated” movements requires keeping other joints still and stable which does require other muscles. We need to be able to walk before we can run. All muscles play a role in proper function. We need to strengthen the weak links so that the body is able to function correctly.

What it does not mean:

Performing complex movements before mastering the basics.

What does it mean:

Challenge the body in the way it was designed. For example, the trunk can move in flexion, extension, side bend and rotation. A good training program would challenge each of these fundamental movements of the spine individually.

What it does not mean:

Only training in the sagittal plane.

What does it mean:

Train and challenge each group of muscles across their full length from longest to shortest positions (this may require more than one exercise for each muscle or group of muscles).

What it does not mean:

Only training a muscle in one way.

What does it mean:

Nothing should be pre-determined, automatic, or fixed. Programs are good as a guideline, but the starting conditions are never the same for each workout so be mindful of that.

What it does not mean:

Following a predetermined program regardless of how the client is feeling.

What does it mean:

Whether you are trying to prevent injury, lose body fat percentage or have “functional strength”, you must focus on increasing strength of each group of muscles. To be as efficient as possible this means following the above principles.

What it does not mean:

It does not mean, for example, not utilizing strategic support to target and expose a certain group of muscles to more force.

What does it mean:

Regularly change the directions of force so that no one area gets overused.

What it does not mean:

Only using dumbbells and barbells for example.

What does it mean:

Micro-progression is key; progress slowly.

What it does not mean:

Changing two things at once or progressing the weights too fast.