NEXT LEVEL


Ready for the next level

Already at an advanced or intermediate level? As you get more experienced with training and exercise, you need new stimulus to provide continued gains. 

 

When putting a program together at a higher level be mindful of these components:

 

RESULTS

Move toward a goal

 

EFFICIENCY

Manage your time

 

FATIGUE

Manage your energy

 

BALANCE

Remain well-rounded and prevent movement disfunction

 

ATHLETICISM

Create a body that can handle anything you throw at it.

 

How do you START? 

TRAIN THESE MOVEMENT PATTERNS

Upper Push

Horizontal Plane
ex: push up

Vertical Plane
ex: bottom up press

Upper Pull

Horizontal Plane
ex: row

Vertical Plane
ex: chin up

Lower Pull

Single Leg
ex: single leg deadlift

Double Leg 
ex: deadlift

Lower Push

Single Leg
ex: airborne lunge

Double Leg
ex: goblet squat

Core

Stabilization
ex: plank

Dynamic Movement
ex: hanging leg raises

Twist

Power
ex: medicine ball throws

Mobility  
ex: thoracic bridges

Locomotion

Fast
ex: sprint

Slow
ex: crawl, walk

Coordination

Vision
ex: letterball catch

Balance
ex: balance beam

By utilizing these movment patterns we take a huge leap forward in creating a well balanced athlete who can go wakeboarding, do martial arts, or climb 10 flights of stairs when the elevator is broken.

 

The goal of exercise is to make you better at life, not just better at exercise.

 

Better every day,
-Max