Quick Tip #1
Lots of ideas and little time means you will get a quick tip with each PR Friday post.
Consider adding an agility work into your program, especially if you aren’t signed up for any competitions or meets. Since you aren’t locked into peaking for an event, you can afford to add training to develop non-strength physical attributes.
In FIT we define fitness as strength, mobility, and endurance (this is also the foundation for performance). Navigating your body through space is an element of mobility, and it shouldn’t be ignored. The easiest way to throw it in is part of your warm-up. Add some tuck jumps, carioca, side shuffles, and power skips into your warm-up and you’ll get a little dose of explosiveness and lateral movement. Will it turn you into an athlete? No. Will it help make you a bit more athletic if you’re a goon? Yeah. More importantly it will let your joints and structures in the legs adapt to some non-lifting and non-linear activity. Joints that are able to withstand explosive forces are less prone to injury, something that will be a key in longevity (more on this next week). The basic movements above are not invasive, easy to do, and don’t take a lot of time if you do a few sets of each. If you don’t have great joint mobility (range of motion), then use movement prep instead of agility work to help rehab your body.
Ladder work is another great agility tool.
Discuss your training week and highlight your weekly Personal Records in the comments.