Building Athleticism - The Power of Three
We all want to be lean, and looking good naked, however our fitness is obviously so much more than that. Fitness models generally make terrible athletes, so it's always good to widen our goals to fitness targets as well as body shape goals.
As you improve your athleticism, everything becomes easier. Develop more flexibility? You feel more agile and recover quicker. Add strength? Feel the power!
Improve your conditioning and feel the difference in your everyday energy levels, and also that getting back up and into the game/session is so much easier.
So I would suggest taking a wide angled view of your training, split between your Strength, conditioning and flexibility/mobility.
Strength
If you want to be athletic, you've got to become stronger than the average human. Work on (or towards), full pull ups and push ups, plus a deep Squat and a technically perfect deadlift. Also press something heavy, and be able to hold your bodyweight for a good amount of time (hangs, holds, planks).
How often? Do these exercises at least once per week, keep your form great and keep progressing, by upping the weight, time, or range of motion.
Conditioning
The thing with Athletes that often makes us shake our heads with disbelief is the endurance, particularly power endurance. Take the Tour de France riders, a gymnast holding a crucifix, arms out straight and locked with seconds ticking away, or tennis players still sprinting and cutting during the fifth set. If you want to be awesome at fitness, you have to build both your base cardio and power endurance. Base cardio is all about being able to move for the time you need dependent on your activity. For example, if you play football, even in injury time you should still be able to sprint for that last opportunity at goal, and have the spring in your step to last it home. This is the simple part to train, as it's just a question of putting the yards in, whether it's running, rowing, cycling or swimming (plus plenty more!). As for power endurance, this comes from pushing yourself to your max, and repeating it, and this is often people's most neglected part of the training spectrum.
Why? Because it's so hard!
However the sprints and the heavy weights will be what take you from average to awesome, particularly the sprints. If you want to improve at any sport that involves power, I'd suggest some sprint training every week, it will really make the difference.
Flexibility / Mobility
You don't need to morph into the bendiest yogi, but if you want to look athletic and perform at a high level, you need to be developing flexibility and keeping your joints in good health. I think fifteen minutes per day is more than achievable for all of us, and also gives us a chance to check in with how we're feeling, and give our body a daily MOT. There are so many ideas on YouTube for 10-20 minute flexibility routines, if you're stuck for ideas or your routine is a bit stale, see what you can find. (I'm sure I can also film a few with my new video camera 😇).
The takeaways
- Work on a deep Squat, heavy Deadlift, Pull Ups, Dips and Push Ups. Add lots of static endurance exercises, such as planks and body weight holds. Try and work on all of these every week.
- Do a sprint session, or high intensity interval session every week.
- Stretch daily, 10-20mins minimum, no excuses!
Enjoy the sun!
Y&B
