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Take it to the Next Level | Advanced Strength & Mobility | MAX SHANK

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 developing a high level training program, be mindful of these components:

RESULTS: Move toward a goal

BALANCE: Remain well-rounded and prevent movement disfunction

EFFICIENCY: Manage your time

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

FATIGUE: Manage your energy

With those in mind, it's time to build a program...


WE MUST TRAIN THE FOLLOWING MOVEMENT PATTERNS!

Upper Push

Horizontal Plane
ex: push up

Vertical Plane
ex: bottom up press

Lower Pull

Single Leg
ex: single leg deadlift

Double Leg
ex: deadlift

Core

Stabilization
ex: plank

Dynamic Movement
ex: hanging leg raises

Locomotion

Fast
ex: sprint

Slow
ex: crawl, walk

Upper Pull

Horizontal Plane
ex: row

Vertical Plane
ex: chin up

Lower Push

Single Leg
ex: single leg deadlift

Single Leg
ex: airborne lunge

Twist

Power
ex: medicine ball throws

Mobility
ex: thoracic bridges

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.

Join the Better Every Day community and get instant access to:

Ultimate Muscle Up Guide * 5 Minute Flow Guide * Movement Hacks Video Series * Weekly Skill Building Tips