Stick With Basics

    The title says it all. As we all push for new successes in 2015, we're tempted to look for new and improved programs. Especially those of us who are serious competitors. But actually we should focus on basics and tweak little by little.


   Let me explain. When I say basics, I'm referring to the basic program method for everyone.  A combination of strength with some stabilization along with actually practicing your activity.


   When it comes to strength training stick to the 3 or 4 basic weight lifts, the squat, the dead lift, the military press, and possibly the bench press.  Later on if your activity calls for it, you can try the explosive lifts, the snatched & the clean and jerk. These exercises could also be done with kettle bells or dumb bells. If you don't have access to weights body weight exercises like push ups, pull ups, and squats will work,  though you may have to be creative to increase the intensity. This means push ups with feet elevated or weighted pull ups. 

   There's been a recent trend emphasizing balance training as well as unilateral training.  While there is a place for such training it has been over emphasized. Why do you need to stand on one leg on a balance ball for 10:00? Remember, all activities require strength, which is force production. And that can be best developed by mostly bilateral strength training. Skills, such as running and gymnastic moves, are developed through practice,  and all require a basic level of strength, which again, is best developed through strength training ( read Mark Rippetoe's excellent article for a detailed analysis ).


   So remember, strengthen yourself with the basics, practice your skill/sport, eat properly, and 2015 will be a success.