There are many different approaches to structure a movement oriented workout session. Over the years, I have organized the various components of a movement session -(i.e. warm-up, mobility, cool down) in many different ways. In this blog, I am going to share my proven and effective Movement oriented template which will help you address key areas for the purpose of getting the most out of your training.
1. Active Warm-Up- An active warm-up is any type of continuous movement designed to increase core temperature, get blood flowing to the working muscles, and prepare the body for more intense activity. Typically, my active warm-up consists of 6-8 movements totaling 80-120 yards.
2. AIS Active Isolated Stretching- Immediately following the Active Warm-Up, our goal is to increase muscle tissue length, oxygenate the blood through proper breathing while stretching, and thoroughly stretch the entire body. I typically incorporate 6-8 lower extremity stretches and 2-4 upper extremity stretches using Aaron Mattes 2 second hold count for each stretch.
3. Dynamic Mobility- Are exercises which enhance mobility. They are exercises which are dynamic in nature and encompass stretching movements while actively moving. They require great balance and body control which activate more motor units thus improving overall functional mobility and correct movement patterns.
4. Mechanics-Your mechanics drills should reflect the movement quality you are training for the day. For example, if you are training acceleration that day, your mechanics drills should be acceleration oriented.
5. Main Session- The main session is the workout itself. This is the main entree of your meal. One should never skip Steps 1-4 to take a shortcut to get to the main course. If you do, you could risk injury as a result of not warming up properly or under perform because of lack of a proper warm-up.
6. Cool Down- This step is equally as important as all the others. The goal here is to allow the body to return to a normal state through low intensity exercise and light stretching. Depending upon which energy system trained, the Cool Down can be vital to helping facilitate recovery for the next subsequent workout.
“You get what you train for”
-Coach Carlisle
