MINIMUM TRAINING EXPECTATIONS
RULE 1. WARM UP AND ACTIVATE
It is imperative that you spend the time (5 minutes minimum) on a warm up before any sort of high intensity or resistance work out. This is our number one rule and first minimum training expectation! It prepares the muscles for the upcoming movements, will enhance blood flow and oxygen and allows you to be more mentally alert. Nonetheless, it reduces your chance of injury tenfold.
Suggested Warm Up: 10 – 15 mins
Back Mobility: Side to sides, Cobra, Happy Cat/Angry cat, Reach throughs.
Glute Activations: Single Leg Bridges, Crab Walks, Hip Thrusts.
Core Activation: Bird Dogs, Side Planks, Prone Planks
Upper Body Activations: Push Ups, Banded Pull Aparts, Banded Dislocations
Lower Body Extras: Lunges, Hip Flexor Stretches
RULE 2. DO NOT TRAIN THROUGH PAIN – LET US KNOW.
For anyone else that is an avid fitness fanatic and contact sport participant – it is INEVITABLE that you will get injured at some point. Our bodies are not this idealistic, unstoppable mechanical machine that will never breakdown – it just does not happen. If you keep pushing and pushing you will break down – and break down quickly. Just like training sessions, nutrition plans, sleep and recovery methods, injuries are a part of the game! If you can gauge an understanding as to how an injury came about – then you will learn something new about your body. This is the psychological benefit that injuries can have – you can learn more about your body and it’s capabilities – it can be a huge positive! Do not view injuries as set backs, but rather steps forward toward uncovering what suits your body best!!! Throughout my time in managing injuries both personally and as a a coach there are a couple of small things I have learnt:
1. You DO NOT have to do all the same exercises that everyone else does.
2. FIND an elite health professional that understands you, your history and that genuinely cares.
3. Pain is a warning SIGN to a number of things going wrong in what should be your well balanced life.
RULE 3. GIVE YOUR BEST EFFORT.
This is all anyone can ever ask, yes, we will have less effective sessions every now and then but we must always give ourselves the best opportunity to get better and that starts with effort. This is probably the most important training expectation in my mind.
RULE 4. PLAN YOUR SESSIONS AND LOCK THEM IN.
Plan, Plan and plan. As soon as you write your sessions on a whiteboard, in your diary or have booked them in via an app – you have created a mode of accountability. It is essential to have a plan, know what you are doing on each given day training wise and plan your rest days so that you can recover better.
RULE 5. IF YOU ARE UNSURE OF A TOPIC – ASK US TO EXPLAIN IT!
Education is key – if you want to know why we do something a certain way or you don’t feel comfortable with a certain movement, theory or diet plan then ASK US and we can explain.
RULE 6. HAVE FUN!
Exercise is not meant to be a chore… find something that you look forward to doing and continue to do it. A great way to do this is to train with a mate.
We want to help you.
Yours in good health,