Training Musts?

[FitnessBender]

I am curious about other people's workout routines. What type of training do you do, and is there anything that is a "must" in your program? It can be a type of workout, certain move, anything. Personally I like variety in my workouts, so I switch things up as often as possible.

I think for me just doing some type of workout is my "must do."

Also, water is a must for me. If I don't drink enough water I am tired all day.

 

[sassy69]

These days my training "must" is my warmup - I do what is known as the Defranco Agile 8 pretty regularly, plus a couple of my own warmups/stretches I've done for most of the last 30 yrs and also target some of my typical problem areas (e.g. right side IT band, right bum shoulder).

Joe DeFranco Agile 8: (scroll down) DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..

I also incorporate the basics: ATF squats, walking lunges, leg press, SLDLs, DLs in every training split I do - I change frequently. This past year I've backed off on the upper body stuff because of a lot of tendonitis & a bum shoulder, but that is fine because I am also downsizing for a different competition category. I've been lifting for 30 yrs and have a decent muscle base. It is a different process to drop the muscle than to build it. I'm more interested in maintaining functional strength.

 

[AllTheWay]

i dont really have any must other than just going. i do like to walk on the treadmill before every workout to get warmed up. im a terrible stretcher and so i get the blood moving my walking on the incline on the treadmill, i cant walk into the weight room until after i have had atleast 5 mins and have the starting of a sweat breaking out. so i guess that is a must. but other than that, i just wing it pretty much depending on what equipment is available and how i feel.

 

[FitnessBender]

Thanks for the link Sassy! I am going to try out the agile 8.

And thank you both for sharing.

 

[dangerouscurves]

I need to make stretching a must, but I'm sooo horrible about it!
I've been stuck on supersets and tri sets(different muscle groups) and for me its a must because it helps keep things tightly compact and possible with a busy schedule.

Water of course

And other than that, nadda is neccesary to me, but there are of course lifts I love and don't mind doing over and over..... hack squats, face pulls, and oh press are a few of my faves

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[SHINE]

I'll just add make sure you all stretch quads, hamstrings faithfuly if your doing dead lifts , stiff deads or good mornings So you don't tear a hamstring l8r!

 

[dangerouscurves]

I'll just add make sure you all stretch quads, hamstrings faithfuly if your doing dead lifts , stiff deads or good mornings So you don't tear a hamstring l8r!

That's my trouble area!! Hamstrings are so stupid tight! But I've been working on it

 

[sassy69]

That's my trouble area!! Hamstrings are so stupid tight! But I've been working on it

Foam roller as well! For those tight areas like IT band / tie-in point, sitting on a tennis ball or baseball helps get in there where the foam roller won't. I have had problems w/ an insanely tight IT band since around 2003. One of the best stretches I do for it is a hurdler stretch - I know this is the one we all used to do in elementary school (back in the early 70s anyway) and they later told us it was bad to do it w/ your bent leg behind you instead of in front of you. Well screw that - I've got the flexibility to do that and I'll go from that particular stretch into a side split in both direction, and then a full front split - its about the only thing that really hits that IT connection point that is sort of deep in the glute. I also do the ham stretch where you cross your legs standing up , and basically touch your toes. It stretches each side of the ham /glute a little more.

 

[400Lb Gorilla]

after i do my heaviest sets(of anything including curls) i have to scream as loudly as possible and then cry like a four year old if noe one says "atta boy:


no seriously since i tend to workout in the morning and fasted i have to have a stim of some kind. lately it has been Rockstar on the drive to the gym. but a preworkout is just as good.

 

[dangerouscurves]

Foam roller as well! For those tight areas like IT band / tie-in point, sitting on a tennis ball or baseball helps get in there where the foam roller won't. I have had problems w/ an insanely tight IT band since around 2003. One of the best stretches I do for it is a hurdler stretch - I know this is the one we all used to do in elementary school (back in the early 70s anyway) and they later told us it was bad to do it w/ your bent leg behind you instead of in front of you. Well screw that - I've got the flexibility to do that and I'll go from that particular stretch into a side split in both direction, and then a full front split - its about the only thing that really hits that IT connection point that is sort of deep in the glute. I also do the ham stretch where you cross your legs standing up , and basically touch your toes. It stretches each side of the ham /glute a little more.

I've just started foam rolling! and loving /hating it

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[sassy69]

I've just started foam rolling! and loving /hating it

Sent from my SPH-M920 using Tapatalk

A tennis ball or 2 tennis balls in a tube sock are good options for those areas that the foam roller can't get into - this includes your upper back and the glute / tie-in areas.

 

[FitnessBender]

Foam roller as well! For those tight areas like IT band / tie-in point, sitting on a tennis ball or baseball helps get in there where the foam roller won't. I have had problems w/ an insanely tight IT band since around 2003. One of the best stretches I do for it is a hurdler stretch - I know this is the one we all used to do in elementary school (back in the early 70s anyway) and they later told us it was bad to do it w/ your bent leg behind you instead of in front of you. Well screw that - I've got the flexibility to do that and I'll go from that particular stretch into a side split in both direction, and then a full front split - its about the only thing that really hits that IT connection point that is sort of deep in the glute. I also do the ham stretch where you cross your legs standing up , and basically touch your toes. It stretches each side of the ham /glute a little more.

I do lots of yoga poses that focus on stretching my IT band. Pigeon pose is one of the best. I tweaked it once, and let's just say I don't handle any type of injury well so I would like to prevent ever doing that again.

Not being able to do everything I am used to was tortorous to me!