"If you aren’t committed to training, conditioning and practice, you aren’t committed to being your best.” - Simone Biles
If you read Part 1. you already know the importance of alternating high intensity and low intensity training days for mental and physical balance. In this article, I'm going to discuss the importance of alternating different body parts and movement patterns with strength training to find balance in your physical body.
What does this look like in real time practice? Simply put, do a RPE 8 strength training workout incorporating chest, back and biceps and triceps on Wednesday and RPE 8 quads, hamstrings and glutes on Thursday. Here you’re working both opposing muscle groups day after day, so one isn’t causing over compensation or is too tight and strong compared to the opposing muscle which could cause joint, tendon, or muscle pain. You can still work the same muscle group in a week, and can train your entire body on training days, however if you're training this way, it’s best to take a break between training sessions with some active recovery like stretching, or yoga.
Why work all the muscles?
With each strength training workout we're sculpting our bodies with each of our strikes, lifts, or even in the way we sit-YES, added dumbbell or not, posture even adds resistance to our frame. With movement repetition, muscles and joints contour and ‘stick’ to create our frame and posture. Not only because we build muscle shaped by these movements, but we train our brain to do the movement repetitively in this way. Ever heard the term, muscle memory? Yea, it’s a real thing and I’m gonna throw some simple science on you here to explain.
What is Muscle Memory?!?
In our muscles we have nerves that are connected to our brain, the neuromuscular system. When our muscles move they send signals to our brain which helps us then make sense of the movement and remember it.
What’s the problem with doing the same movements over and over? In time and with over use we create tight muscles and movements become painful, sometimes leading to injury. Doing a heavy workout over and over again or a repetitive motion that adds resistance to our fram begins to wear and tear and can lead to injury.
Back to Balance!
We can have it all…The intense workouts, the low intensity workouts, and strength training for our entire body. Below is a simple weekly schedule you can follow.
If you’d like exercise specifics, a movement screen to highlight exercises best for your body, and coaching on lifestyle and training frequency contact Coach Brie at firstname.lastname@example.org
Upper Body/Abs Strength
Lower Body/Abs Strength
Foam Roll and Active Stretch
*This is a sample program and may or may not be suited for your unique goals and/or ability. Take note of the Heart Rate range % and RPE and fit your workouts in to match those ranges.