Goals Worksheet for Fitness Planning
Download this super simple Shah Training worksheet to help you define and track your goals:
The following is a guest post by Brandon Richey of BrandonRichey.com:
Having been a strength and conditioning coach for over 12 years now I have had a lot of time to evaluate folks on their performance and I would say that I’m fairly in tune with what problems generally end up ailing them when it comes to acquiring most any progressive level of physical preparedness. This is true with both elite level athletes and your average Joe and Jane fitness junkie! If you want to learn how to transform yourself from a couch potato into a strength training phenom then just keep your eyes glued to your computer screen, reading device, or whatever other piece of modern day technology you like to utilize for your information consuming purposes.
Strength Training At Home Is Better Than Slouch Training At Home!
So over the years I’ve come to realize that along with the infiltration of sitting jobs that our society has become accustomed to the reality that many folks lack a great deal of core strength, core and spinal stability, and just plain ole good posture as well. When we combine this with the in house 60′ plasmas, the blu ray DVD player, and a dependable La-Z-Boy we have a rather successful recipe for both a lack of fitness and a lack of solid strength training implementation. Core slouch development is the result of the luxuries that surround many of us at home and at work my friend.
If you want to change this then you’ve got to focus on developing core stability. Your core center is designed for the purpose of spinal flexion, spinal extension, spinal rotation, and for creating intrathoracic pressure during physical exertion for the purpose of core stability. So why you’re at home if you want to learn how to develop a spine and midsection made of steel then you can engage in some basic core engaging exercises as I’m doing here.
Once you’ve attempted these on a regular basis, say both variations with and without the push ups 3×10 for at least 3 days a week then you need to look at further engaging the muscles of your posterior chain (back, shoulders, traps, lats, spinal erectors, etc.). This is great for allowing you to stave off low back and shoulder pain by giving you true core strength development. Kettlebell swing variations and snatches are great for helping you with this problem as you can see here with this little iso or unilateral circuit I’m performing with the kettlebell here:
Oh yeah, just to make sure I cover all my bases this is also going to be one hell of a cardio workout for you too!
Being Mr. or Mrs. Core Stability is way better than being Mr. or Mrs. Core Slouch. Do you want to know how to tell if you are starting to close in on becoming more like Mr. or Mrs. Core Slouch? There is a really simple test that you can perform that requires very little effort on your part. Basically if you stand up and go and turn to the side to look into the mirror and your gut and shoulders are both protruding more towards the front of your body rather than in line with your body then you are probably closer to being Mr.or Mrs. Core Slouch than Mr. or Mrs. Core Stability. No worries because the drills I have included here will help you to fix that.
Just remember that your body will respond exactly to how you train it. This is known as the SAID principle. The SAID principle means Specific Adaptations To Imposed Demands. In simple terms your body will give to you exactly what you put into it for a specific task! So if you are constantly performing the task of sitting at a desk, in your car, or on your couch for 8, 10, or 12 hours a day for most days of the week then your body is literally being trained to sit in flexion all the time. Granted this is NOT a good training regimen, but is one that is being implemented, no less. Hence the problem you are faced with when looking in the mirror is that significant shoulder and belly protrusion that I mentioned earlier.
Make sure you work on shifting the power so that you can become an at home strength training phenom instead of a SLOUCH! Give these drills a try and if you are interested in learning more about how to develop a high level strength training program right in the comfort of your own home then feel free to check out my blog here! I always tell my students that most anyone can train hard, but only the best train smart my friend!
About the Author
I am a strength and conditioning coach and professional trainer that loves helping folks achieve their peak in fitness and athletic performance. I concentrate more on providing the most killer training information possible to the general public and if you ever want to learn more about me then please check out my blog here.