by Dave Thomas
USAW, RKC, CPT-NSCA
This won’t take but a minute. Just wanted to throw together a very quick post to better help folks understand how everything in training is interrelated, and why those with the best results (bodies, strength, endurance) are those who train give attention to everything.
Think of the training as a giant multivitamin, containing a little bit of everything in well thought out doses and prescriptions.
The other approach is to buy bottles of little specific pills, only giving yourself the same dose of one thing over and over and over and over and over and over and over and over again.
Let’s look at some linear progressions to different outcomes that you may not often think of when it comes to some movements. It’s not always about strength, strength, strength.
Hang Cleans –> Stronger lats –> Better rowing efficiency and output –> Fat Loss
Heavy deadlifts –> Muscle recomposition –> More Developed Glutes
Turkish Get-Ups –> better shoulder stability –> lets you do higher reps of stuff at challenging weight –> Increased strength —> higher work output —> Fat Loss
Plank with flawless form –> improved core stability –> Stronger front squats
Hang Cleans –> Stronger lats –> Better chance at your first or more pull-ups
High box jumps –> TypeII muscle fibers –> Better squats –> Better looking and performing everything
Pushups that don’t suck –> better pressing ability –> Better totals everywhere
Learning split jerks –> More speed and athleticism –> Improved strength and output –> faster motor –> Fat Loss
The elliptical –> ………. –> ………. –> being better at the elliptical
I could go all day but you get the point. When all you do is focus on one thing, your body adapts and you plateau. Only do sport-specific athletes such as competitive weightlifters (high-end, elite) or runners need plan that includes hyper volume programming.
Show me someone who is strong, fast and agile and I will likely show you someone in phenomenal aesthetic shape.
The person who stunts their progress is the person who sees split jerks, hang cleans and turkish get-ups and says, “I don’t need those. I don’t care about that stuff”. Rather than seeing them for the many benefits they carry, likely for your specific goal!
Maybe the strong athlete says, “Why do I need to do aesthetic-focused movements? I don’t care about how my ass looks”. Tunnel vision. As opposed to using them as a bodyweight compliment that may get a deadlift off the floor. Yes, I am telling you an isometric L-hold will help your heavy deadlift.
What you work on today may help you three weeks from now.
You cannot look at movements with tunnel vision. You must look at the totality of the training and realize that everything has a benefit, often times at least a dozen of them. Even to a goal that may not be one geared towards strength. Strength will still lead to a better outcome in whatever outcome you are trying to achieve, including fat loss.
Too many people are frightened or intimidated by a movement because they think of as having a singular, mutually exclusive benefit from another goal. Very rarely is this the case as most movements are like Swiss Army knives, able to select which benefit you need and apply it on a given day.
Go forth and train all the movements. Then worry about what you want to get specific with.
Dave Thomas is an owner and coach at Performance360, holding USAW, CPT-NSCA, RKC and CNC certifications. He loves range of motion and Chipotle.