One great principle for building a productive training session is simple: Do what you enjoy and wrap it around what you need. Case Study:
A Typical man wants to press heavy.
An assessment shows he has tight hips and ankle and as a result, has difficulty bracing his midsection properly and as a result his overhead mobility is restricted. We start the with a warmup [5-10 minutes] during which I asses his movement quality and set a baseline. This allows me to determine what movements he needs to address most today.
THEN
allow him to press [ what he enjoys but doesn’t necessarily need ] WHILE
Alternating his pressing with the exercises he needs [ pulling exercises + mobility, stability, & strength exercises for the ankles, hips, and shoulder + some squats and swings. ] This can be done with as few as wisely selected 3-6 movements.
As the training session goes on allow one or more [potentially all ] of the movements to evolve performing slight more and less challenging variations of each movement. This will be done in a slow circuit manner.
The movements he needs are closely observed and cued to bring attention to proper muscle activiation and movement. Each time he returns to his press you remind him to focus on applying JUST ONE of the cues practiced from the other movements into his press. Repeat for 10-15 minutes.
Take a brief rest distracting him with a seemingly unrelated exercise that is designed to train some other elements of his press without letting on that’s what it’s for. In this case a compound movements that reinforces a braced midsection with shoulder mobility.
Perform a brief pressing weight ladder that culminates in a safe PR (more reps with a bell he’s already lifted, or an easier perceived press ). Explain the reason he was able to PR is because the all the ankle, hip, and shoulder work allowed him to get into position and stabilize for a better press… essentially taking the brakes off and providing better leverage and support.
FINISHER & COOL DOWN
Voila…. the pill in the cheese approach.
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