In any endeavor there are 2 paths, the sexy, fast path and the slow, unsexy path.
It's the same in fitness. There's a fork in the road. One path, "the fast one," day to day seems effective, but ends up bringing you back to the same for. The second path is the "slow path," which takes time to get to the finish but we don't end up back where we started.
Take a listen to Coach Eds argument for the slow path and see which one is the best path.
In order for your body to be able to get into the proper position to absorb and adapt to stress, which is still the best justification I’ve heard for using the Functional Movement Screen you need to hit the bare minimum for three qualities:
1 - mobility
2 - motor control
3 - work capacity
Let's take the overhead press for example. If you want to get progressively stronger at the overhead press, you need adequate the three qualities listed above.
Lets go through both examples mentioned earlier (fast vs. slow).
The Fast Path
The first example involves using an extensive warm-up that allows you to perform the overhead press immediately, but only own it short term. In this case, you may be able to improve your shoulder mobility enough by performing a variety of different drills.
This is where most people fall short. Even if they find the right combination of movements to improve your shoulder mobility enough, they have only truly addressed two of the three qualities mentioned earlier, mobility and motor control.
If one lacks authentic shoulder mobility, then they either have not spent much time training overhead recently, or you’ve been doing so with compensation. Either way, your positional work capacity in the vertical pressing pattern will not exactly be the best.
Just because someone can do a few reps with decent form, doesn’t mean they’ll be able to maintain integrity in the movement, which will make it more likely you’ll get hurt.
The Slow Path
Assuming a person doesn't have any other movement limitations, a strength workout will be pretty complete. You can do conditioning, ground based work, carry, throw, squat, hinge, push and pull horizontally. All the patterns the body needs to practice to get strong.
The only thing we have to cut out is overhead pushing and pulling. Now the individual can spend however long it takes, doing a well rounded strength training program and build up your general work capacity.
Pairing this approach with 1 or 2 mobility drills that help improve thoracic spine mobility, we can slowly repattern motor control in a systematic manner, allowing us to build enough positional work capacity to maintain this skill over time as opposed to the short term.
The slow, steady, tortoise option may not be the sexy approach, but it will help keep you safe, and make your strength gains more sustainable.
In the End...
You’re not a child and I’m not your dad, so I can’t ground you, take away your overhead pressing, and tell you that you’ll understand when you’re older… So you have to decide.
Are you willing to do things differently? Are you willing to try a systematic approach to fitness in order to take your results to the next level? To be totally honest with you, I don’t really care which option you pick. As long as you have enough information to make an educated decision and you’re able to reach your goals, I’m happy.
Hopefully this new spin on coach’s corner helped shed some light on how we approach training at Results Driven. Comment below to let us know if you had any ah-ha moments or if you need any further guidance.