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Episode 3- Combo Exercises in Athlete S&C
4 Plays1 month ago
Are you doing something to make your athletes better or just doing a move you found on these internets? My thoughts on combo exercises and whether or not they belong in athlete S&C programs.
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Transcript
Introduction and Session Consistency
00:00:01
Speaker
Hey everyone, been a minute since I did one of these, but I wanted to try and keep it going and get back to being a little consistent with it. So here we are
Combination Exercises in Strength Conditioning
00:00:09
Speaker
today. my I want to talk a little bit about combination exercises in especially athlete strength conditioning. Now I still maintain that all movements good. We don't have enough people moving their butts to begin with. And that's so if they work, they work for you.
00:00:27
Speaker
What I'm talking about here specifically is in a strength conditioning athlete setting and no, they don't belong. So here's a couple points. One is the likelihood of you being able to complete an exercise to the degree of which you're asked to ah as a combination exercise is low. If you're talking about something like a squat to press, like god some people like to call them thrusters,
00:00:56
Speaker
One of those is gonna not let you do the movement well. Whether you're talking about the movement being too light or the movement being too heavy. So if I do say my squat to a degree that's difficult for me, the odds of me having the same weight be ah the same degree that I need for an overhead press are very, very low. For example, let's say I'm squatting a 50 pound kettlebell.
00:01:26
Speaker
And that's my that's what my goblet squat is, or that's what my, um whatever it is.
Misuse of 'Function' in Fitness
00:01:33
Speaker
So I've got 25s in each hands in that case, if I'm trying to do one of these squats or press exercises, that might be difficult for me if I'm getting, when I get to the overhead press part, you know, say for whatever reason, I can only do 40 pounds in the overhead press, and that's lower reps than the squat.
00:01:54
Speaker
So I'm asked to do eight hip thrusters, eight thrusters, sorry. That's not gonna go well because by the time I get to four or five thrusters, my overhead press is gonna be near smoked. And obviously this is just an example. I'm not tuning my own horn, but I can do more than that. um Point being, it's just an example. All the way around. So all right, now I switched to a weight that is more appropriate for my overhead press.
00:02:24
Speaker
it's going to do not a thing for my squat. So you're better off just training the two movements individually and leaving those for, you know, uh, bootcamp classes and fitness classes. Nothing wrong with those. But again, that's not what we're after here when we're talking about athletes, training, conditioning. Uh, and then, so the other part that plays into it, which is always something that just makes most coaches head spin and want to maybe put their head into a brick wall.
00:02:55
Speaker
Function, the dumbest word and the most overused word in the fitness industry right now is that word, function, function and functional.
00:03:05
Speaker
It's an excuse to do dumb things in my book. That's really what it comes down to. It's an excuse to try and squat on a ball or even worse, a full on physio ball. like No, that's that's not what it's for. That's not what it's for.
00:03:22
Speaker
yeah or sports specific, which is just as bad, if not worse, same ideas. They belong, they belong nowhere near these conversations here. So no, just no.
Ideal Exercise Approach for Athletes
00:03:35
Speaker
Okay. Function is being able to push force put force into the ground and put the proper force into the ground or, you know, into the bench or whatever you're, we're talking, you know,
00:03:48
Speaker
Proper force against gravity. How's that? There you go for the non science person that I am. There we go. So, again, not I don't I don't dislike these combination movements. um Overall, do I like to program them a lot? Not really, but if that's your jam and it gets you moving.
00:04:08
Speaker
Have fun. Cause I do understand that they're good for people that don't have a lot of time, which is a lot of us these days. Um, and if you've got 30 minutes, 15 minutes, whatever, and the best way you're going to get the most bang out of your buck is to do one of these things in some sort of circuit with other movements, rock on, have fun. Um, no, no, no argument on me. But if you're talking about a place where we're trying to train athletes, strength and conditioning wise and get them stronger and more injury resistant so they can stay on the court, field, ice, whatever it is, they don't belong. Plan simple. You're not going to be able to apply the right amount of weight and or difficulty to the movements. You're going to compensate one way or the other for good or for bad. Not awesome. So ah that's just my take today. So hopefully everyone here finds this bit just a little bit informative. And if you do awesome, leave a comment, make sure you subscribe and give me a follow over on the socials on Instagram.
00:05:08
Speaker
ah Thanks for listening everyone. and Have yourself a great day. Happy Wednesday