These are probably the 10 biggest things I see missing from most fitness programs. I’ll write on these in detail at some point, but here is just a quick list. If you are already doing all of these, consider yourself awesome, if you aren’t consider yourself on the road.
1. Dynamic Warmup
Too many people just static stretch and jog before they train. Get moving, add some dynamic stretching and intensity to your warmup, I guarantee you’ll see a diference.
Working out creates a lot of tension patterns and causes muscles to tighten and sometimes even shorten. Keep loose by doing mobility daily. Check out the Mobility WOD for some ideas.
3. Tension Release
Foam rolling, massage, lacrosse balls, and med balls. All these are tools that can be used for myofascial release. Stress causes tension and muscles to lock, you gotta work that out. This also should be done daily.
4. Heavy Lifting
Mostly missing from women’s programs, but quite a few men too. No matter what your fitness goal is, heavy lifting will help you get there. It jacks up the production of all those good hormones, and gets rid of those ones you don’t want. (Always make sure to keep good form and have a spotter when lifting heavy)
5. Lateral Movement
A lot of movements stay in the sagittal plane. Moving left to right and even incorporating twisting movements is gonna help you get stronger, and prevent the development of tension patterns.
6. Dynamic (Speed) Work
Most lifting is done slowly, especially when you get to a heavier weight. Instead of moving a heavy weight slowly, occasionally drop the weight and move it as fast as possible. This is great for training the central nervous system and will help you get stronger and faster.
Jogging is ok, sprinting amazing. Sprinting will destroy all the fat on your body while making you stronger and more agile. Don’t believe me? Look at any olympic sprinter.
On the same level as sprints. Being able to move your own bodyweight explosively is going to be extremely beneficial no matter what your goals might be.
9. Unilateral Work
Working both legs or arms at the same time is great, but especially with a barbell, the dominant side will take over and compensate. Add single leg and arm movements into your routine and watch your progress skyrocket.
10. Added Weight Running/Pulling/Pushing
Wether its a weighted vest, or a prowler. Pushing, pulling and running with added weight is great for endurance and explosiveness. Even attaching a rope to an old tire and dragging it around is great.