Putting together a daily training session, I look for the most efficient means by which to accomplish my objectives. I’ve heard lectures and read all the complicated programming manuals and books. I subscribe to the less said, the better approach to training and conditioning. I can’t make it any easier than warm-up, focus training and post stretching. Any attempt to make an outline any more complicated not only confuses me but the athlete as well.

The outline described in simple terms:

Warm-up: Dynamic Range of Motion (DROM) and movement preparation.

This includes drills and movement patterns to address 80% of the issues related to and limiting efficient human performance. Our objectives include: Awaken and arouse the nervous system; Increase the core temperature to allow for optimization of the muscle contraction; Create a psychological connection to the training that is to follow. I have distilled this down to the movements I have included in the WARM UP MOVES DVD.

Focus Training

This will vary depending upon the athletes’ initial level of fitness, the athlete’s experience, injury status and other orthopedic considerations, and short and long term objectives for the athlete.

Post Stretching

At the conclusion of the focus training we move through a series of static holds that lengthen muscle groups about a joint. This is our self-message—our feel-good part of the session. I can also review and reinforce anything that we have on the agenda.

I’ve been dragging the post stretch element of the training with me for as long as I’ve been in the strength and conditioning game. It’s the least sophisticated of all the elements.

While I have at least three different books on the topic totaling about three hundred plus pages, I have whittled it down to my eight great post stretch movements. I have selected these movements because they have been the ones that address the biggest problem areas for the greatest number of trainees.

I have placed them in a sequence that transitions easily from one move to the next to minimize the demand on the most important element in training: your time!

Watch Video

Windmill
Warrior
Sampson
Butterfly
Knee to Chest
Figure Four
90 Degree
Side Quad

I’m not here to convince you of the post stretch, but I do believe you will find this approach easy to implement and bet you will find your body in better shape for the long haul.