When writing programmes there is are a hell of a lot of things to take into consideration.
Absolutely everyone has his or her own needs, wants, muscular imbalances, mobility issues, stability issues, injuries, etc. etc.
Excuse the cliché, but there is more than one way to skin a cat!
Just because Squats elicit a great training effect doesn’t mean they are for everyone.
If you are in a position where you have the sufficient mobility and stability to squat safely then yes squats arguably should be in your programme.
On the other hand programming squats for someone who is brand new to training, who has the mobility of a Pringle and the spinal integrity of a wet noodle isn’t going to end well.
Using Squats as an example, if someone comes in who isn’t ready to perform them yet a solid block of “front foot elevated split squats” is a great place to start here’s why.
- They act to stretch out the hip flexor complex on the back leg whilst strengthening the front leg.
- They teach people what it feels like to recruit the Glutes, which are very often weak.
- They are a single leg exercise, which will start to iron out imbalances from leg to leg. Most people will have a stronger/dominant side which if not addressed will cause problems when squatting.
- The lower the box the more mobility is required, the idea is that if someone can perform the exercise correctly from the floor they should have the mobility required to squat. If you look at the front leg in the bottom position that is essentially the position of a deep squat.
We like to take a long term progressive approach to programming and when completing some our gym standards you’ll be a proud owner of a “standard bearer” t-shirt.
The best programme is the one you stick to and constant improvement works as a great motivator to keep things moving along.
Expecting to set the world on fire in the first 3 weeks of a new training regime can often lead to disappointment and the feeling of being weak, unfit and sometimes even injured.
It needs to be structured and progressive.
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