Any type of strength-focused exercise results in the muscles being broken down through microscopic tears that occur during muscular overload. Bodybuilders often train to the point of absolute muscular failure (that is, the inability to complete a movement due to inadequate strength), because the effort of the muscle to repair itself contributes and leads to increased muscle mass. However, since the goal in strength training is increased power rather than bulk, it is not necessary to lift the maximum weight you can manage for the highest number of repetitions you can achieve. As a result, recuperation time is shortened, which means that you can train more often and see results more quickly. Nevertheless, you should avoid over-training or training to the point of excessive body fatigue and lethargy. Aim to incorporate strength training into your regime no more than threeor four days per week, focusing on correct form and execution rather than on marathon sessions. Throughout this book, the number of repetitions performed in strength exercises is high enough for you to test and improve upon your current strength levels, but low enough not to exert too much stress on your body.
What is Conditioning?
Conditioning, a type of training based on constant motion performed for ever-increasing amounts of time, is less about strength and more about fitness. This aerobic activity is usually executed at high speed.
Since the goal of conditioning is improved performance and an increased aerobic output and efficacy when completing a given movement, muscle tissue is not broken down. This eliminates the need for the rest and repair that is required after anaerobic training.
This type of training often necessitates a high number of repetitions or is carried out in time increments. Its success is dependent on continual body movement, often of the full body, incorporating speed, balance, stability and accuracy. A person who is well conditioned is able to use his or her body at physically strenuous levels for prolonged periods of time. Combining conditioning with the explosive power gleaned from strength training makes for a very well-rounded individual, athletically speaking.
Whereas strength training is limited to a given and predictable routine, the possibilities in conditioning exercises are almost infinite. Elements such as speed, direction, impact and breathing pattern can all be altered during this type of workout to “confuse” the body, forcing it to adapt in terms of performance.
Planning Your Routine
In terms of training implementation, I recommend you start by rolling out any sore and restricted muscles (see pages 16–20). This will help “open up” the muscle cells and loosen any tight tissue in preparation for the demanding work to follow.
Stretching (see pages 21–25) can and should be performed only once the muscles are warm in order to prevent the tearing that can occur as a result of forcing a muscle past its cold, or “non-warm,” threshold.
The strength portion of your workout is next, followed by conditioning exercises and concluding with stretching. This second period of stretching helps remove any toxins from pumped muscles and aids recuperation.
Your weekly routine should consist of three to four strength workouts and four conditioning workouts. The conditioning should follow on from or be mixed in with the strength work. It is essential to take at least one rest day per week, preferably two, to allow the muscles to heal and recuperate, therefore making them able to handle heavier loads and challenges in the weeks ahead. Unlike a traditional bodybuilding workout, which includes myriad angles and positions, this strength and conditioning program focuses on 10 or so movements that hit the muscle groups and their ancillary tissues to help make you as strong and well conditioned as possible.
FULL-BODY ANATOMY
WARM-UP EXERCISES
When undertaking any sort of physical training, it is important to start by warming up your muscles, since this will make them more pliable and thus less susceptible to injury. Self-myofascial release (or rolling) therapy is an effective warm-up that involves the use of a foam roller to ease out any knots deep within the muscle tissue, improve flexibility and performance, and reduce the risk of injury.
Although not strictly part of a warm-up regime, stretching should be carried out both during and after training to keep your muscles strong and pliable. Stretching also increasesblood supply to the joints, helps relieve pain and stress, boosts energy levels, and improves posture.
ROLLING HAMSTRINGS
1. Begin in a seated position, with a foam roller placed underneath your upper legs, and your hands either to the side or behind you for support. Bend your left leg and shift your weight on to the right leg.
2. Keeping your right foot off the floor, begin rolling over the belly of the muscle. Hold for 10–30 seconds at the highest point of tension, then switch legs.
Targets
• Hamstrings
Benefits
• Promotes myofascial release in the leg biceps
Best For:
• biceps femoris
• semitendinosus
• semimembranosus
ANNOTATION KEY
Bold text indicates target muscles
Gray text indicates other working muscles
* indicates deep muscles
ROLLING: GLUTES
1. Start in a seated position, with a foam roller placed directly beneath your glute muscles. Place your arms behind you for support.
2. Cross your right ankle over your left thigh, shifting your weight to one side.