How Often Should Strength and Mobility Training Be Conducted?
What Is Strength? Mobility?
Strength is the “ability of a muscle or muscle group to exert force in order to overcome the most resistance in one effort” (LiveStrong.com). It is typically measured by the amount of weight a person can lift.
'How often should strength and mobility training be conducted?' is quite a subjective question in regards to an individuals training requirements. However, can deconstruct it a little to help with any uncertainty and provide some direction, which is what Movement Guru is all about.
An overwhelming majority of trainers and fitness enthusiasts today focus on aesthetics and weight--that is, the way a person looks and how much that person can lift--often neglecting two extremely important aspects of fitness: strength and mobility.
In his best-selling book Becoming A Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance, Kelly Starrett writes:
“...there is a significant disconnect between our older models of human movement and our current understanding of about how to best maximize human physical potential.”
Now, to be clear, we don’t want to measure strength using isolation exercises that hardly translate to the real world (e.g. bicep curls, leg presses, calf raises, etc.). Instead, we want to gauge strength using calisthenics exercises that approximate the activities we do everyday. These include pullups, pushups, handstands, and squats--all of which utilize multiple joints and muscle groups.
More on calisthenics here.
Mobility, on the other hand, is the body’s ability to move freely, not to be confused with flexibility, which refers to the elasticity of a muscle or muscle group (more on that later).
People with good mobility have a much easier time getting around--literally. Why? Because having good range of motion places less strain on the muscles, thereby freeing up the body for better, more effortless movement. If you experience regular back pain, shoulder pain, and other chronic injuries, it’s probably because you lack mobility.
How Can I Build Strength And Mobility At The Same Time?
Ultimately, strength and mobility go hand-in-hand. The more mobile you are, the easier--and less painfully--you can build your strength. Likewise, the stronger you are, the more you will be able to correct imbalances and improve mobility.
Not sure where to start? That’s ok!
There are so many things you can do to improve both you strength and mobility. One of the easiest ways is through calisthenics, specifically exercises like ring dips, full squats, and pull-ups that maximize your body’s range of motion while providing enough resistance for strength training. Regardless of your level of fitness, there’s always something out there for everyone--yes, even the couch potatoes.
If you’re really serious about this, go natural and try this Animal Flow Workout. Initially, some of the movements may feel uncomfortable. But at least you’ll be able to see results as early as two sessions.
Mobility Should Come Before Strength
While strength and mobility are equally important, the latter should always come first. Working on strength without the requisite mobility is a recipe for injury.
Don’t be a tough guy...at least not yet.
The road to getting stronger demands a certain degree of mobility. For example: In order to complete a proper handstand you need more than just brute strength; you need shoulders with enough range of motion to put your arms in the right place. Otherwise, you’ll just be setting yourself up for injury.
I know what you’re thinking--mobility exercises are boring. But you know what? They don’t have to be. In fact, here are 5 mobility hacks to spice up your workout.
For a more comprehensive guide on strength and mobility training, get a copy of Becoming A Supple Leopard. The book will take you through various exercises and movements that help unleash your body’s potential.
How Often Should I Do Strength And Mobility Training?
The only true answer is: it depends.
How much effort you should put into strength and mobility training depends on who your are and your level of activity. For instance, a professional athlete may require up to 5 sessions a week of strength and mobility training, whereas a 70-year old man may need much less.
If you do gymnastics or calisthenics, strength and mobility training becomes even more important. Performing complex movements such as handstands, muscle-ups, and ring dips demands a different, more focused approach to strength and mobility.
Brad Schoenfeld, the best-selling author of Look Great Naked and Science And Development Of Muscle Hypertrophy, has two suggestions:
(1) split training sessions into two upper body days and two lower body days or
(2) perform full body workouts three times a week.
These two approaches will maximize your gains and facilitate full recovery.
Conclusion
Strength and mobility exercises are a great way to complement your training or your sport. Integrate them correctly, and you’ll see significant returns in performance and comfort. For the most part, you should be aiming for strength in your end range of motion. This entails movements that incorporate both strength and mobility. Two birds with one stone I say!
Devote some extra time per week to focus on building strength and mobility. It’s an investment well worth the pay-off!
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