PowerliftingWeightlifting

HOW TO IMPLEMENT MOBILITY WORK TO MAXIMIZE ATHLETIC PERFORMANCE

I’ve spent a few weeks harping on mobility and its benefits (recovery, injury prevention, correcting movements, etc.), and with all the different methods, are you wondering how to implement them all? OF COURSE.

But you have a lot to do daily I’m sure, how are you going to incorporate mobility in your already busy schedule? Better yet- how are you going to implement it in a manageable way so that you don’t give it up after a week?

The purpose of mobility work is for it to be effective and create a lasting change. Mobilizing for two hours a day for 5 days and then never again isn’t going to do much for you long-term. So, let me just quickly take you through an example of a week of lifting and mobility to break it down so it’s both manageable and maximizes the benefits.

Say you train lower body on Mondays and Thursdays, upper body on Tuesdays and Fridays, and leave Wednesdays, Saturdays, and Sundays as rest days:

Monday: lower body

  • AM
    • Dynamic stretching after waking up to warm up your joints (5 minutes)
  • Prior to workout
    • Corrective mobility for lower body (10-20 minutes)
      •  Say you’re like any American and sit often, leading to weak glutes and tight hip flexors, quads, adductors, and calves. (This is a generalization and may not necessarily be your problem).
      • This leads to a condition called lower crossed syndrome.how-to-fix-lower-crossed-syndrome-anterior-pelvic-tilt
        • Your warmup should include mobility that will correct this and help to put your body in a more anatomically correct position, therefore allowing your body to lift better.
        • Areas to mobilize might include (but are not limited to):
          • Quadriceps
          • Hip flexors
          • Psoas
          • Calves
          • Adductors
        • Methods that would help most effectively include (but are not limited to):
          IMG_0038
          Voodoo floss calves for improved blood flow and mobility.
          • Self-myofascial release (foam rolling, lacrosse ball)
          • Dynamic stretching
          • Voodoo floss
  • PM
    • Static stretching to unwind from the day and the day’s workout (5-30 minutes)

 

 

Tuesday: upper body

  • AM
    • Dynamic stretching after waking up to warm up your joints (5 minutes)
  • Prior to workout
    • Corrective mobility for upper body (10-20 minutes)
      •  As I touched on above, sitting leads to postural problems in the lower body, but also upper body.
      • When we’re hunched over laptops, phones, or even sleeping on our side consistently, our shoulders round forward, causing a problem called upper crossed syndrome.fig04_02a
      • Again, your warmup should include mobility that will correct that and allow your body to lift from a more natural position.
      • Areas to mobilize might include
        • Upper and lower trapezius
        • Pecs
      • Methods that would help most effectively include (but are not limited to):
        • Self-myofascial release (foam rolling, lacrosse ball)
        • Dynamic stretching
        • Voodoo floss
  • PM
    • Static stretching to unwind from the day and the day’s workout (5-30 minutes)

 

Wednesday: rest day

  • AM
    • Dynamic stretching after waking up to warm up your joints (5 minutes)
  • PM
    • Static stretching to unwind from the day (5-60 minutes)

 

Thursday: lower body

  • AM
    • Dynamic stretching after waking up to warm up your joints (5 minutes)
  • Prior to workout
    • Corrective mobility for lower body (10-20 minutes)
      • Vary the work you do each lower body session if necessary

        IMG_0042
        Foam roll quads
  • PM
    • Static stretching to unwind from the day (5-60 minutes)

 

Friday: upper body

  • AM
    • Dynamic stretching after waking up to warm up your joints (5 minutes)
  • Prior to workout
    • Corrective mobility for upper body (10-20 minutes)
      • Vary the work you do each upper body session if necessary

        IMG_0043
        Lacrosse ball on lower traps
  • PM
    • Static stretching to unwind from the day (5-30 minutes)

 

Weekend: rest

  • AM
    • Dynamic stretching after waking up to warm up your joints (5 minutes)
  • PM
    • Static stretching to unwind from the day (5-60 minutes)

 

I recommend taking an hour once or twice a week to mobilize extensively, either with static stretching or foam rolling- whatever is the method of your choice.

Again, it’s a suggested way to break up the mobility work to keep it manageable and easy to maintain. Apply this to your lifting schedule as necessary.

 

-Coach Aly

aly@trainironfire.com

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