A Training Session

What should a training session look like? I'll first start with what I see a lot of individuals do:

1. Get on the treadmill or elliptical for a 5-10 minute warm up.

2. Static stretch for 5-10 minutes.

3. Head over to a machine and work on "strength training".

Here's what a training session should look like:

1. Soft-Tissue Work - Self Myofascial Release using a foam roller is a perfect way to start a session. The goal being to "loosen you up" and start to get your body ready for the workout.

2. Dynamic Stretching - This is movements to help you work through a range of motion with a specific reason for doing a movement. Static stretching before a workout can actually hinder your workout. So stop holding a stretch for 30 seconds before your workouts!

3. Activation Work - I feel I say this quite a bit while training, but you need to know or teach your body how to go through a movement while activating the right musculature. When you wake up the muscles in individuals bodies that are inactive you're going to see greater gains and in the end leading to you meeting your goals.

4. Strength Training - Whatever your goals may be strength training should be a big part in you path to meeting these goals. Cardio is not the answer to goals. Sure it's going to help but it shouldn't be your number one priority. Even if you're a runner, strength training will help you in your running efficiency and overall economy! Of course there are numerous factors that are different depending on a persons goals.

5. Energy System Work - I love the use of kettlebells or basic body weight movements for this area of work. You don't need to spend hours running on a treadmill to get a aerobic workout. It can be done within 5-15 minutes. Go intensely and your metabolism will be spiked for hours after your workout.

6. Static Stretching - Work on muscles that are problem areas. I see a lot of tight hip flexors, pecs, calves, adductors, and lats.

Simply put, I see a lot of people who don't know how or don't care to put time in for a proper warm up. These first 10-20 minutes of the workout are in my mind and experience the most important. The chronic pain that most people encounter can be relieved once mobility and flexibility is returned to normal.