With just a few bands, you can target every muscle group and customize your workout intensity. Plus, their portability is a game-changer—I can take them anywhere, from the airport to the park, making it easy to stay consistent with my fitness routine.

I typically use and have a light, medium, and heavy band, focusing on the lighter ones for upper body work and the medium to heavy ones for lower body exercises.

Resistance bands have become an essential part of my fitness toolkit.

Resistance Band Workout

Warm-Up:

• 5-10 minutes jogging, jumping jacks, jumping rope, etc.
• Dynamic stretches incorporating the resistance band, like arm circles, lateral band walks, or banded torso twists.

Banded Deadlifts: 3 sets of 8-10 reps

• Stand on the band, holding ends with an overhand grip.
• Hinge from the hips. Keep your back flat, and lift the band by extending your hips and knees.

Banded Rows: 3 sets of 8-10 reps per side. Or alternate rowing.

• Sit on the floor with your legs extended, the band wrapped around your feet, and ends in your hands.
• Hinge from the hips, keeping your back flat, and hold that position.
• Pull the band towards your back and squeeze your shoulder blades.
• Release to arms extended and repeat.

Banded Squats: 3 sets of 8-10 reps

• Stand on the band with your feet holding the ends by your shoulders.
• Squat down and back up to the standing position.

Banded Overhead Press: 3 sets of 8-10 reps

• Stand on the band with your feet holding the ends by your shoulders.
• Press the band straight overhead, extending your arms fully.

Banded Lunges: 3 sets of 8-10 reps

• Secure the band around a heavy anchor point.
• Put a medium to heavy resistance band around your hips.
• Move forward so you feel the resistance band pull you back.
• Now, alternate lunging left to right.

Banded Push-Ups: 3 sets 8-10 reps

• Wrap the band around your upper back. Hold the ends in each hand.
• Move into a push-up position.
• Perform push-ups, ensuring the band provides resistance throughout the movement.

Banded Chest Press (Standing): 3 sets of 8-10 reps

• Wrap the band around your upper back, and hold ends in each hand with elbows bent by your sides.
• Press your arms forward, extending them fully.

Banded Russian Twists: 3 sets of 8-10 reps

• Sit on the floor. Bend your knees up. Wrap the band around the bottoms of your feet, holding the ends.
• Rotate your torso to each side, touching the band to the floor.

Banded Standing Planks: Hold for 20 seconds

• Secure the band under your feet.
• Hold the band in the front position in front of your chest.
• Squeeze your glutes and lean forward slightly.
• Bam! Hold that position for 20 seconds. Make sure you feel the tension quickly.

Banded Bicep Curls: 3 sets 8-10 reps

• Stand on the resistance band with your feet.
• Hold the ends of the band in each hand, palms facing up.
• Keep your elbows tucked by your sides and wrists straight.
• Curl the band up towards your shoulders, bending your elbows.
• Keep your upper arms stationary and squeeze your biceps at the top of the curl.
• Lower the band back down to the starting position, resisting the band’s pull.

Banded Tricep Extensions: 3 sets 8-10 reps

• Anchor the resistance band overhead (e.g., to a door anchor or sturdy object).
• Stand facing away or towards the anchor point, holding the band with both hands.
• Keep your elbows bent and tucked close to your head, palms facing down.
• Extend your arms downward, straightening your elbows until your arms are fully extended.
• Squeeze your triceps at the bottom.
• Slowly return to the starting position, resisting the band’s pull.
• Repeat for the desired number of repetitions.

Resistance Band Circuit Strength Training Program

Circuit 1 – 3 sets 10 reps each exercise

• Deadlift
• Bent Over Row
• Standing Chest Press

Circuit 2 – 3 sets 10 reps each exercise

• Squat
• Shoulder Presses
• Bicep Curls

Circuit 3 – 3 sets 10 reps each exercise

• Lunges
• Plank
• Russian Twists

Sample Resistance Band Strength and Conditioning Program

Perform each exercise for 15 seconds using a medium resistance band. Rest minimally between exercises for 10 seconds max. Rest 1 minute after the circuit and repeat 5 times.

• Split Lunges- Fast
• Jumping Jacks
• Swings
• Squat Press

Cool-Down: Static stretches, holding each for 20-30 seconds, focusing on major muscle groups worked.

Frequency: Perform this routine 2-3 times weekly, allowing for rest and recovery between sessions.

Progression: Gradually increase the resistance of the band as you get stronger. You can also modify exercises to make them more or less challenging.

Key Points

• Band Choice: Choose a resistance band that provides an adequate challenge while maintaining good form. Start with a lighter band and progress as needed.
• Anchor Points: Find sturdy objects to anchor your bands, or use a door anchor.
• Safety: Be aware and conscious of your surroundings and avoid snapping the band toward your face or others.

Benefits of Resistance Band Training

• Portable: Ideal for home workouts, outdoors, or travel. Take them on your run and find a place to stop and incorporate training into your run.
• Versatile: Allows for a wide variety of exercises and variations.
• Joint-Friendly: Offers low-impact resistance, reducing stress on joints.
• Scalable: Suitable for beginners to advanced fitness levels by adjusting band resistance.

Check out my book Eat to Win for weeks of nutritional plans for breakfast, lunch and dinner. And Blended Bliss if you love smoothies!

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

Let’s dive into the world of DIY fitness and show you how to make your own equipment.

Why DIY Fitness?

Back in my teen years in the 1980s, I used to make my own fitness equipment. I was into building muscle but was way ahead of my time. I used to make my own functional equipment and do functional exercises with resistance training. For example, for medicine balls, I would use old basketballs and soccer balls, fill them with dirt, and throw them at the wall. Furthermore, we had a strip of grass and dirt in my small backyard. I used to take the pickax and drive it into the dirt like sledgehammer training.

Here are more of my childhood exercises:

• I took two hammers and alternately hammered the dirt for a triceps workout.
• At the beach in the summertime, using sand or dirt in the backyard, I would dig a hole with my hands and scoop the dirt toward me. And then push it back into the hole. Great for hand, arm, and shoulder strength.
• Furthermore, in the winter, I would go out and shovel snow for all the neighbors, and I continued doing this throughout my life. Shoveling snow is a great workout.

When I got older and started running trails, I used to look for rocks that I could lift, throw, walk up the hills with, squat, deadlift, lung, etc. Also, I used trees for upper body isometric resistance.

So, DIY fitness will help, most importantly, show you that fitness is all around you.

Here are more benefits of DIY fitness.

• Cost-Effective: Repurpose items you already own or find affordable alternatives.
• Customization: Tailor equipment to your specific needs and preferences.
• Resourcefulness: Develop problem-solving skills and creativity.
• Sustainability: Reduce waste and your environmental footprint.
• Fun: Transform fitness into a fun and engaging project.

DIY Equipment Ideas

1. Sandbag: Fill a duffle bag or old backpack with dirt, sand, or gravel. Use it for squats, lunges, presses, carries, etc. It even makes a great rucking bag.
2. Medicine Ball: Take an old basketball or soccer ball. Or go to Five and Below and buy a five-dollar ball. Cut a 3-inch slit and fill the ball with sand and secure it by wrapping duct tape around the ball a few times. This is perfect for slams, throws, and core work.
3. Dumbbells: Fill empty milk jugs with water or sand. You can also take plastic bottles and cut a hole through the top. Run a strong rope through the holes, tie it off, and fill. Now, when you curl or press the weight, it will move back and forth, creating instability like one of those expensive waterbags. For heavier weights, you can even use paint cans and buckets. Just make sure the handles are secure.
4. Pull-Up Bar: Buy or take a rope that is strong enough to hold your body weight. Secure it around a sturdy tree branch or bar on a gate.
5. Plyo Box: Stack and secure wooden crates or sturdy boxes to create different heights for box jumps and step-ups. Or use steps in your home or outside.
6. Kettlebell: Attach a handle to a sturdy container like a paint can or a filled water bottle. You can also use a backpack filled with dirt, sand, or gravel.
7. Balance Board: Secure a piece of wood to a PVC pipe or sturdy cylinder.
8. Suspension Trainer: Use a sturdy strap or rope looped around a secure anchor point.
9. Dip Station: Use sturdy chairs or parallel bars.

DIY Safety First

DIY fitness is not just building and using it. Follow the 3 Ss of DIY Fitness.

Make sure it is Safe, Secure, and Sturdy.

• Safe: Always inspect materials for wear and tear before use.
• Secure: Ensure any DIY equipment is secure.
• Sturdy: Be sure your equipment is stable and sturdy so it does not break while using it.

Additional Tips

• Online Resources: The internet is full of DIY fitness ideas and tutorials. Get inspired!
• Repurpose: Look for household items that can be repurposed for fitness. Old tires, water bottles, and even furniture can be transformed.

DIY fitness is more than just a budget-friendly option—it’s a movement that produces creativity, resourcefulness, and self-reliance. It’s about empowering yourself to take charge of your health and well-being and to find joy in the process.

By building your own equipment, you’re not just saving money, you’re forging a deeper connection to your fitness journey. Every workout becomes a testament to your ingenuity and determination. So, unleash your inner MacGyver, embrace DIY fitness, and embark on a fitness adventure that’s uniquely your own. You might be surprised at what you can achieve with a little creativity and some common household items.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

Why Accumulation Matters

Accumulation training is the bedrock of athletic development. Gradually increasing your training volume and intensity stimulates your body to adapt and grow stronger. Also, you enhance your force production. This enhanced strength translates directly to improved speed, power, and overall athleticism on the field.

Key Principles of Off-Season Accumulation

1. Prioritize Strength Training: Make compound lifts like squats, deadlifts, bench presses, and overhead presses the cornerstone of your program. These exercises develop multiple muscle groups and stimulate overall strength gains.
2. Progressive Overload: Gradually increase the weight, sets, or reps of your exercises over time. This forces your body to adapt to the increasing demands, leading to continuous progress.
3. Adequate Recovery: Rest is essential for muscle growth and repair. Ensure you get enough sleep, prioritize proper nutrition, and incorporate active recovery methods like stretching and foam rolling.

Sample Off-Season Accumulation Program

Monday: Lower Body Strength

• Squats: 3 sets of 5-8 reps
• Deadlifts: 3 sets of 3-5 reps
• Lunges: 3 sets of 8-12 reps per leg
• Hamstring Curls: 3 sets of 10-12 reps
• Calf Raises: 3 sets of 15-20 reps

Tuesday: Upper Body Strength

• Rows: 3 sets of 5-8 reps
• Bench Press or Dips: 3 sets of 5-8 reps
• Pull-Ups/Lat Pulldowns: 3 sets to 5-8 reps
• Overhead Press: 3 sets of 5-8 reps
• Bicep Curls: 3 sets of 8-10 reps
• Tricep Extensions: 3 sets of 8-10 reps

Wednesday: Active Recovery

• Light cardio, mobility work

Thursday: Lower Body Power

• Box Jumps: 3 sets of 5-8 reps
• Power Cleans: 3 sets of 3-5 reps
• Nordic Hip Bridge- Isometric Holds for 10 seconds at 85-90% effort.
• Kettlebell Swings: 3 sets of 10-15 reps

Friday: Upper Body Power

• Medicine Ball Throws and slams: 3 sets of 5-8 reps.
• Weighted Dip Holds- The bottom first hold isometrically for 10 seconds, then the top for 10 at 85-90% effort.
• Plyometric Push-Ups: 3 sets to failure.
• Reverse Sled Power Pulls- 5-8 reps.

Weekend: Rest and Recovery

Important Considerations:

• Nutrition: Consume a balanced diet with protein to rebuild and complex carbohydrates and healthy fats for sustainable energy.
• Hydration: Stay hydrated throughout the day to optimize performance and recovery.
• Listen to Your Body: Don’t push through pain or fatigue. This is accumulation, not about pushing hard yet. Go for volume, not fatigue, in your workouts to prevent injuries.

The Benefits of Slow Eccentric Training and Isometric Holds for Strength Building

You can also try to incorporate this type of training into your off-season program.

Slow eccentric training and isometric holds are powerful techniques that can significantly enhance strength development.

Eccentric Training Defined

Eccentric training emphasizes the lengthening phase of a muscle contraction, also known as the “negative” phase. This is the portion of the exercise where the muscle stretches under tension, such as when lowering the weight during a deadlift. The eccentric phase dictates how fast your concentric motion will be.

Benefits of Slow Eccentric Training

1. Increased Muscle Damage

Eccentric contractions cause more micro-tears in the muscle fibers compared to concentric contractions (muscle shortening). This greater degree of muscle damage stimulates more significant muscle repair and growth during recovery, leading to increased strength and hypertrophy.

2. Greater Time Under Tension

Performing slow eccentric movements increases the total time the muscle is under tension. This extended time under tension enhances muscle flexibility and strength by forcing the muscles to work harder and adapt to prolonged periods of stress. It is all about the proprioceptors to get stronger.

3. Enhanced Neural Adaptations

Slow eccentric training improves neuromuscular efficiency. It enhances the nervous system’s ability to recruit more muscle fibers and improves the synchronization of muscle contractions, which is crucial for building strength.

4. Improved Control and Technique

Focusing on the eccentric phase allows for better control and execution of movements. This control reduces the risk of injury and ensures the targeted muscles are effectively engaged.

5. Greater Muscle Activation

Studies have shown that eccentric contractions can activate more motor units within a muscle compared to concentric contractions. This higher level of activation can lead to more significant strength gains.

6. Enhanced Tendon Strength and Flexibility

Slow eccentric movements place a considerable load on the tendons, stimulating adaptations that strengthen and increase the flexibility of tendons. This can improve overall joint health and reduce the risk of injuries.

Isometric Training Defined

Isometric training involves holding a muscle contraction without changing the muscle’s length. This static hold can occur at any point in an exercise’s range of motion, such as holding the bottom part of the deadlift for 5 seconds. Isometric holds improve muscle strength, endurance, and joint stability by maintaining muscle tension without movement.

Incorporating these techniques into a training program will increase strength gains and overall improved physical performance.

Benefits of Isometric Holds

1. Increased Muscle Strength

Isometric holds enhance muscle strength at specific joint angles. By holding a position, the muscles are forced to maintain tension, which can lead to significant strength and explosiveness improvements at that angle.

2. Improved Joint Stability

Isometric exercises are excellent for improving joint stability. By holding a contraction, the stabilizing muscles around a joint are strengthened, enhancing overall joint health and reducing the risk of injury.

3. Enhanced Muscle Endurance

Holding a muscle contraction for a certain amount of time improves muscle endurance. This increased endurance benefits athletes and individuals looking to improve their performance in activities requiring sustained muscle contractions.

4. Better Mind-Muscle Connection

Isometric holds require a high level of focus and mental engagement, which helps improve the mind-muscle connection. This enhanced connection can lead to more effective muscle activation and better workout performance.

6. Versatility and Accessibility

Isometric exercises can be performed anywhere and with minimal equipment. They are versatile and easily incorporated into various training routines, making them accessible anywhere, especially on the field during practices.

Sample Training Exercise

For example, you can do straight sets or alternate sets of eccentric/isometric and normal reps.

Squat: 5 sets/ 1st set seconds slow eccentric. Hold the bottom position for 3-5 seconds. Come up as fast as you can. Do the 2nd set with normal-pace reps. From here, you can alternate for 5 sets. After a few weeks, do 3-5 sets of normal reps.

Conclusion

The off-season accumulation phase is your opportunity to lay the groundwork for a successful football season. By prioritizing strength training, progressive overload, and adequate recovery, you can build an iron physical foundation to dominate the grid. Remember, training doesn’t stop when the season ends; it simply shifts gears.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

The Lower Back

Since the invention of fitness training, there has been a constant promotion of stretches for the lower back (i.e. Child’s pose, etc.) but it’s undoubtedly at the expense of all local or direct structures of the unique area. I don’t care who you are and what have been through or told, the lower back is designed for stability more so than just about any other joint.

But why is that? Well for starters, the spine possesses very little capacity to rotate, and just a tad more when it comes to bending and extending according to research from Dr. Mcgill. Factor in loading factors with weight training, gravity, poor posture, and more and you can see why over 80 percent of Americans incur back pain at some point in their life. The take-home message here will always be to create stiffness and stability through your spine with exercises like planks, chops, lifts, pallof presses, dead bugs, and bridges to name a few. And just ditch the stretching altogether.

Mid-Back (aka Thoracic Spine)

Now if you are looking for a safe area to integrate some stretching this is it. Unlike the lower back, the middle back has more degrees of freedom and movement when it comes to stretching. There is some strategic benefit when it comes to mobilizing this area of your spine as it trains and develops key muscles of the scapula which are linked to shoulder health mostly.

Last but not least, the Lat encompasses about as much area on the body as any other muscle group along with the Quadriceps. As such, the lats tend to bully the smaller muscles and keep the shoulder blades and mid back in tight and eventually dysfunctional positions. Some mobility work here can go a long way toward aiding some weak areas when it comes to the structural balance of your muscles and keeping the lats at bay.

Scapula

Right on top of the mid back sits the scapula. Now as I just alluded to there is nothing wrong with some rounding of the back and shoulder blades to activate commonly weak areas and untrain extended back postures. However, just as important if not more is the need to teach the scapula to pull back, retract, and stay locked in during movement. Think about deadlifting, squatting, benching, and anything that requires a stable upright posture for that matter.

You are only as strong as your weakest link, and a very strong argument could be made for the scapula in general being that weak link. Your biggest allies in this department to address the scapula specifically would be ytwl’s, seated hang cleans, t-bar rows, seated rows, DB rows, and much more.

The shoulder

The Glenohumeral Joint would be more formal here, but the shoulder works just as well as a reference. You need stability to prevent unwanted micro-movements or false gliding at the shoulder joint. However, the lats and other relative muscles can pose problems and become stiff, so some restoration and maintenance of proper muscle length through stretching can be warranted after a simple evaluation of the mobility of your shoulder. The over-under stretch and shoulder flexion against the wall compliments of The National Academy of Sports Medicine will do the trick and tell you what you need.

The Neck

The last area of concern when it comes to stretching would be the neck. A naturally delicate and weaker area will not require much stretching at all. Simple chin tucks with the head pressed against the wall are all that you need. This position provides a very subtle but effective stretch without compromising any vulnerable areas of the neck and builds positional awareness as well. The exception to the rule here are athletes who require tremendous amounts of neck strength to be able to effectively offset the repetitive demands of their sport and stay safe. Football players and combat athletes are the most common examples here.

Stride Rate vs. Stride Length

Stride Rate vs. Stride Length Speed is commonly said to be the product of running speed. Stride rate is simply the number of strides taken in a given amount of time or distance, while stride length is the distance covered in one stride. Research has found that optimum stride length at maximum velocity has a high correlation to leg length. It is approximately 2.1 to 2.5 times the leg length. 1 2 So stride rate is how often we take a stride or step, and stride length is the amount of ground we cover with each stride or step. Simple enough.

Keep Technique Simple

Experts like to break each element down into smaller phases, but I do not think there is a need to, and a general definition is adequate. First, the 2.1-2.5 times our leg length statement is impractical, unfortunately. What is interesting is that there is a strong relationship between speed, stride length, and stride rate in sub-elite runners. In 2000 in The Journal of Applied Physiology, Peter Weyand and his team found that strides were 1.69 times longer at 11.1 m/sec versus 6.2 m/sec, and stride rate or frequency was 1.16 times faster. Mind you, this study compared fast runners to slower ones. 3,4

Stride Mechanics depend on the speed level

However, there does not seem to be a clear consensus, and studies seem to be split on which one is more important at an ELITE level. For anything less, you want a solid combination of both elements. For example, research on elite sprinters indicates that the best ones spend less time on the ground. On the other hand, Debaere and his team found that the difference between stride rates between sprinters at the beginning of a sprint was 95% of the stride rate at maximum speed. They compared men and women. In Medicine & Science in Sports & Exercise, 2011, Salo, Bezodis, Batterham, and Kerwin analyzed 11 elite male 100-meter runners from the Olympic, World, and European Championships. Researchers concluded that some of the runners relied upon greater stride length compensation while others relied on stride rate.

So what is the take-home message with stride mechanics?

Some athletes possess greater stride length through phenomenal hip and overall strength and power. Others have incredible muscle recruitment speed (rate coding) which enables a superior stride rate. But the permanent suggestion on which one is superior is inconclusive with all available research at hand. Logically, it would make sense that each runner works on their relative weakness to further decrease running times and increase speed. The researchers supported this notion as well. Consider whether the athlete in question has greater strength or speed in movement and address accordingly. For example, if they run fast and perform jump plyometrics fast and explosively, but are not as skilled at weightlifting then they would need to focus more of their training efforts on the latter, and vice versa. On a final note, both elements are essential and if you were to pick one form of training skill to address both to the highest degree it would be power training development. Research supports this as well.

SCIENTIFIC REFERENCES:

#1-Clark, M, Integrated Flexibility Training. Thousand Oaks, CA: 2001.

#2-Clark, M, NASM Essentials of Personal Fitness Training, Baltimore, MD, Lippincott Williams & Wilkins: 2008

#3-Weyand PG, Sternlight DB, Bellizzi MJ, and Wright S. Journal of Applied Physiology 89:1991-1999, 2000.

#4-Kerr, B. A., Beauchamp, L., Fisher, V. & Neil, R. Footstrike Patterns in Distance Running. Biomechanical aspects of sports shoes and playing surfaces:135–142,1983.

The Joint By Joint Approach

I know you are familiar with the old saying that the more things change the more they will remain the same. Well eventually this becomes the case, and there is tremendous application with this common cliche when it comes to stretching. About two decades ago a movement model was proposed that was revolutionary at the time, and simply cannot be refuted. It’s known as “The Joint by Joint Approach.” With this model, you can view each joint in terms of mobility or stability in an alternating fashion. Of course, joints will require both but in terms of primary movement needs you can simplify the process and deem a single need that rotates at each joint. For example, the neck is designed primarily for stability, shoulder mobility, etc.

The Ankle

You have two joints that essentially comprise the ankle. Only one is going to be of concern when it comes to stretching, and that is The Talo-crural Joint. Beware the ankle has tri-planar capacity in human movement. Meaning that it can bend and extend in three directions. The disconnect here is that many athletes and coaches neglect two directions of stretch. Be sure to roll your foot inward and outward, bend and extend front to back and you should be covered.

The Knee

According to Dr. Gray Cook’s brilliant “Joint By Joint” model, the knee is a hinge joint much like your elbow, which is designed primarily for stability. In other words, too much motion laterally or rotationally inside the joint and bad things will inevitably happen. This is why mobility (strength + control) at the hip is imperative to keeping your knees healthy and unlocking true athletic performance potential.

The Hip

And now to the best for last. The true regulator of all lower body functions; the hips. Much like the ankle, but far more so the hip has to be strong and mobile in all three available directions of motion. Furthermore, this will limit stress at both the knees and ankles, and even the lower back and on up the chain. At best, your brain will detect a weakness and lock you up at multiple locations, and at worst you’ll eventually become injured if you risk not getting your hips strong and mobile. It’s not a matter of if but when this happens and symptoms or injury begin to emerge.

Long live the elbow tuck

For as long as I can remember now, coaches in any sports realm have been advocating keeping the elbows tucked to run faster. Unfortunately, this information is both misleading and counterproductive when the goal is to get faster. Suffice it to say, I’m still amazed that this kind of misinformation is being passed around with how long the training industry has been in existence.

Like most things in the training world, the cue to tuck your arms whether the arms are cycling forward or back is flat-out wrong. You will be given more than enough relative and practical insight here momentarily, but just think about the rotator cuff for a moment. When it’s injured and you practice shoulder rehab drills, practitioners and coaches make it a point to have you keep your elbows off of your sides with dynamic movement don’t they? Not only does this reinforce proper orientation of all associated shoulder structures, but you are only as strong as your weakest link. This means that in this case the more the rotator cuff works with the elbows flared out then the more this feeds strength in the prime power movers of the shoulders leading to faster running speeds.

Simplified Arm Drive Technique

So where exactly are the arms supposed to go when we sprint? To simplify, arms will cross in the front, bow in the middle, and draw out on the backside. The reason this is important is that the action will direct arm action forward during the follow-through, and it results in the immediate recruitment of stronger muscles (pecs, lats, glutes, etc.).

A simple analogy that I use to paint a clearer picture is to envision someone performing a standard bench press versus a closed grip variation. Which is stronger? The standard variation by at least 25-50% if you track athletes’ lift numbers. If we take that information and apply it to sprinting, it will yield far greater force output and effort from the arms, which will drive the athlete forward much faster than with the elbows in. Period.

Follow your instincts

Secondly, bringing the elbows in requires far too much conscious effort to be effective. Athletic movement is raw, natural, and highly intuitive. There are times when we want to modify the way an athlete moves, but this isn’t it. Let the arms go where they naturally wish to and strengthen the muscles that are doing so in the process, and you will be pleasantly surprised.

Always Remember Reflexes Govern Movement

Last but not least, our body has a built-in power reflex called “The Cross Extensor Reflex.” Which is supported by a very stiff fascial network and muscle anatomy groups that desire rotation from the extremities. CAR is the action of the arms and legs moving in opposing directions of one another. So as you feed the arm in one direction, it will create a mutual reaction from the legs, and vice versa. In other words, more arm action leads to more guaranteed leg action and faster running speeds. An athlete can attempt to stay in as much as they want, but ultimately sprinting is a sub-conscious task when it counts. And that time is on the field and in competition in the face of high stress and opposition. So prepare accordingly athletes and coaches.

The Important Stuff

In general, there are areas of our body commonly neglected and uncommonly included in most programs. Each of us is unique and will likely have different needs based on our current fitness levels, injury history, and training experience, but I’d be willing to bet at least one of these body areas could use a tune-up for most people.

1.) Tibialis Anterior: If you’re unfamiliar with the tibialis anterior it’s the thick and fleshy muscle that runs down your shin and is responsible for dorsiflexion of your foot (moving your toes towards your shin). It’s extremely easy to train but is rarely considered. Interestingly, many individuals who take up running or play sports growing up and suffer from “shin splints” know what this muscle is because it gets very sore. To decrease the chances of getting said shin splints, two critical things would help, 1 – Add or increase training volume slowly, and 2 – Build up tibialis anterior strength before engaging in activity. “Tib Raises” are my favorite exercise for training this body part and can be adapted in many ways. Ben Patrick (Knees Over Toes Guy) has also popularized the zero-cost version of tib raises where he stands against a wall with his leg outstretched and elevates his toes for several reps. This can be done anywhere, anytime. I could write an entire book on the tibialis anterior but to spare you the time I’ll bluntly tell you that you must train this body part no matter who you are.

2.) Adductors: Your adductor muscles are a group of four muscles including the adductor longus, adductor brevis, adductor magnus, and gracillis but for simplicity, we will stick with adductors. These muscles are responsible for bringing the lower extremity toward the midline of the body (i.e., adduction) and are undervalued because one typically doesn’t think much of them until they’re injured, and walking, running, sitting, squatting, etc. all become difficult. Most people who I see “training” these muscles are on this machine in the gym and either doing it for the gram or looking on their phone. It’s important to train this movement with focus and a little bit of intensity because groin strains are common, especially for those who partake in athletic activities. My favorite movements for training the adductors are Copenhagen Planks and any lateral lunge/Cossack. Squat variation.

3.) Rotator Cuff Muscles: The rotator cuff muscles of the shoulder can be easily remembered by the acronym SITS which is supraspinatus, infraspinatus, teres minor, and subscapularis. Much like the adductors, rotator cuff is a simpler catch-all term. These muscles help stabilize and assist the shoulder in its many planes of motion including flexion, extension, external rotation, and internal rotation. Most people do a few lazy reps with a band or on a cable machine with their elbow at their side and externally rotate their shoulder thinking they are somehow magically bulletproofing their shoulders. While I applaud the effort, this won’t get the job done. The rotator cuff is so commonly injured because we don’t strengthen anything posteriorly to the chest, we have horrible posture, we don’t have overhead strength, and mobility/stability/or both sucks. I could again write an entire novel on this muscle group but a few of my favorite things to try are the kettlebell arm bar, chest-supported scarecrows, and band pull aparts.

4.) Transverse Abdominus: The transverse abdominus is a “core muscle” that essentially serves as your own personal weight belt and stabilizes your trunk, spine, and lower back. It sits underneath the rectus abdominus and obliques which are the show muscles that are often associated with a strong core i.e., six-pack abs. What most don’t realize is that a weak transverse abdominus is often linked to low back pain and a host of other issues. If you train with heavy resistance on exercises like squats, deadlifts, etc. you are most certainly engaging and strengthening this area, but some targeted work is still essential particularly if you are not doing what I previously mentioned already. A few of my favorites are bird dogs and dead bugs, both working on anti-rotation and anti-extension. Make sure to target this area and check out Dr. Stuart McGill’s work to get in-depth on this if you’re interested.

While it’s to overlook many areas of the body it’s important to take an inventory every once in a while of what you may be lacking. Injuries are a common part of athletics and activity, but we can greatly reduce their likelihood if we prepare our bodies ahead of time. Staying on top of your training and doing these types of movements don’t have to be super time-consuming and cumbersome, they be sprinkled into a program periodically and thought of as something like brushing your teeth. Being proactive will help ensure you don’t get cavities or in this case get injured. Lastly, it’s your choice with these as well, do them now while it’s a choice, or do them as part of your rehab God forbid you ever sustain an injury. Give them a shot, stay healthy, and stay happy!

Speed is found on the balls of your feet

This key technique calls for a majority of our body weight to be concentrated over the front of our foot. The more forward our weight is over our feet, the more forefoot dominant we are, and vice versa. This technique encourages “leaning” while sprinting, but make sure you are not breaking at the hip. This concept becomes important in sprinting for a few reasons.

First, in sprinting we are trying to move in a forward direction. If we simply shift our weight forward on our feet, we are already that much closer to where we want to go and it is easier to move in this direction. So our efficiency automatically improves with our body weight forward. Just stand up straight, lean, and fall forward (Rolling start) and you’ll see what I mean.

Secondly, running on our forefoot or toes is a much healthier and more effective way to run faster. Kelly Baggett was I believe the very first to classify Forefoot Dominance in sprinting as moving from the hip, while Rearfoot Dominance in sprinting as knee running. Running from the toes activates the hips, still activates the knees, and brings these two body parts together more equally. While heel running overloads the knees and inhibits the activity of the hip.

Let’s look at the research

Running on the heel creates greater impacts, increases braking forces, weakens the calves since the heel is supported on the ground, stresses and potentially hyperextends the knees much more, applies some force in the wrong direction, creates over-striding, creates longer GCT (Ground Contact Time), creates more energy loss, and will slow us down.

Does that sound like a recipe for success to you? Fortunately, a slight adjustment of Forefoot Dominance will cure all of these aforementioned issues and increase your speed potential in the process. In 1983, a researcher by the name of Kerr found and reported that runners who were faster in short, medium, and long-distance events were FF dominant. 81

More Research to Support Forefoot Sprinting

What else was interesting is that only 2 percent of participants exhibited this technique. Also please note that these studies are infrequent and utilized with long-distance runners who are much slower, so the findings are expected.

Like in the case of the famous study from Hasegawa in 2007. 2 This was a Japanese study that examined much slower marathon runners who were rearfoot dominant. What was interesting, though, is that a higher percentage of faster runners ran on their midfoot. I’m sure that if they were examined at high speeds like in the case of sprinters, the results would indicate that forefoot dominance was even more prevalent.

The study also mentioned that a continuum in technique was present. As runners decreased speed, rearfoot running was more prevalent and vice versa. I’m certain after watching hundreds of athletes run over the years that if more studies were conducted on the matter, a constant finding from researchers would be that fast sprinters are forefoot dominant.

Positive versus Negative Foot Speed

Premature grounding of the swing leg typically means that the foot will still be moving forward concerning the body when ground contact is made. This is referred to as excessive positive foot speed and it is potentially disruptive to efficient sprinting.

Positive foot speed is associated with over-striding or having our foot too far out in front of our mass. Ideally, the foot should be moving backward concerning the body when a touchdown occurs. This is often referred to as negative foot speed at ground contact, and this movement pattern is highly correlated with increased sprinting speed. Negative foot speed is also associated with forefoot running. 3

SCIENTIFIC REFERENCES

#1-Kerr, B. A., Beauchamp, L., Fisher, V. & Neil, R. Footstrike Patterns in Distance Running. Biomechanical aspects of sports shoes and playing surfaces:135–142,1983.

#2-Hasegawa H, Yamauchi T, and Kraemer WJ. Journal of Strength and Conditioning Research 21: 888-893, 2007.

#3-Mann, R. The Mechanics of Sprinting. CompuSport: Primm, NV. 2005.

Benefits of HIIT?

HIIT has many benefits. From sports performance to anti-aging, many people can develop positive effects from the training.

Sports Performance: HIIT for Peak Athleticism

• Enhanced Power & Speed: HIIT builds the explosive power and speed required for short, intense bursts of activity common in many sports.
• Improved VO2 Max: Increased mitochondrial capacity leads to greater VO2 max, measuring how efficiently your body uses oxygen during exercise. This translates to better endurance and stamina.
• Anaerobic Capacity Boost: HIIT pushes your anaerobic threshold, improving your ability to perform at high intensities for longer durations.
• Reduces Injury Risk: By strengthening muscles and tendons, HIIT can help improve overall athletic resilience and lower the chance of injuries.

Your body becomes more effective working at all levels of intensity.

Anti-Aging: HIIT for a Longer, Healthier Life

• Mitochondrial Rejuvenation: HIIT combats the natural decline in mitochondrial function associated with aging, energizing your cells.
• Telomere Protection: Research suggests HIIT may protect telomeres, the “caps” on your chromosomes that shorten with age. Longer telomeres are linked to longevity.
• Fight Chronic Inflammation: HIIT reduces low-grade inflammation, significantly contributing to many age-related diseases and overall decline.
• Cognitive Preservation: Studies point to the potential for HIIT to improve brain function and memory and protect against cognitive decline.
• Stronger Bones and Muscles: HIIT can help prevent age-related muscle and bone density loss, keeping you stronger and more mobile for longer.

Your body switches on anti-aging genes and produces enzymes to delay aging.

Benefits for the General Population:

• Weight Management: Improved metabolism and increased calorie burning to help weight management or weight loss.
• Improved Overall Fitness: HIIT can significantly improve cardiovascular health, muscular strength, and fitness levels.
• Boosted Mood: HIIT workouts can trigger the release of endorphins, leading to positive mood changes and stress reduction.
• Mitochondrial Biogenesis: HIIT stimulates the production of new mitochondria, the cell’s powerhouses. This increases your energy production capacity and improves cellular health.
• Enhanced Fat Burning: HIIT training elevates your body’s ability to use fat for fuel, especially during recovery.
• Improved Insulin Sensitivity: Regular HIIT workouts enhance your body’s ability to use insulin, leading to better blood sugar control.
• Increased Muscle Mass: HIIT can help build and maintain muscle mass, contributing to a higher metabolic rate and overall fitness.

Your body becomes more efficient.

The HIIT Advantage

So, why all the fuss about HIIT? Here’s the deal:

Short and Sweet: HIIT workouts pack a punch in less time than traditional cardio. Perfect for busy schedules.

Afterburn Effect: From a revved-up metabolism, your body will continue to burn calories after your workout.

Fitness Booster: HIIT improves your cardiovascular health and overall endurance.

Not One-Size-Fits-All

The key to HIIT is the word “intensity.” What’s intense for an Olympic athlete isn’t the same for someone new to working out. HIIT is all about pushing your “personal” limits- not what a trainer tells you what to do. You must find your work and rest time and build from there.

If you can talk in complete sentences, you’re not pushing hard enough. On the other hand, if you feel lightheaded or nauseous and out of breath, you’ve gone too far. Find that middle ground where you need to rest for a minute or two. Don’t worry if your rest is longer than expected. It will be working!

Recovery is Key

The breaks between those high-intensity bursts are just as crucial as the bursts themselves. During those rest periods, your body catches up and fuels the changes that make you fitter. As your body learns to do it, it does it faster. So don’t make the mistake of cutting your recovery short. The purpose is to produce quality and effective exercise.

HIIT in Action

Ready to give HIIT a shot? Start with this simple routine 2-3 times a week:

Warm-up: 5-10 minutes of light cardio like jogging or jump rope.

Work/Rest Intervals:

• Perform 10-15 seconds of all-out effort exercise (sprinting, burpees, high knees). Choose the all-out effort based on your ability. If it is 8 seconds, use that time and build from there. Perform 3-4 exercises.
• 30-60 seconds of rest after each exercise
• Full 2-3 minute recovery after the circuit.
• Repeat 5-8 times or as many times as you can personally.
• Cooldown: 5 minutes of walking around.

HITT Program Beginner

• Jumping Jacks
• Mountain Climbers
• Hops

HITT Intermediate/ Advanced Program

• Jump Squats
• Pushups
• Speed Skaters

Advanced HIIT Program

• Kettlebell Swings
• Plyometric Pushups
• Jump Squats
• Sprints

Important Notes:

• Listen to your body: If you need more rest, take it. As your fitness improves, you can shorten the rest intervals and add more rounds. If you follow this way, you have faster progress.
• Don’t be stuck on the numbers and destroy your body. Focus on results.
• Progressively increase your work time: When it starts to feel easy or every couple of weeks, add 3-5 seconds as you build your endurance.
• Variety is spice: Don’t get stuck on just one exercise. Mix it up with jumping jacks, mountain climbers, or sprints on an exercise bike.
• Start Slowly: Especially for those new to exercise, ease into HIIT with shorter intervals and a lower frequency.

HITT might be the perfect Fit!

High-Intensity Interval Training (HIIT) is an excellent option if you are short on time but want to achieve fitness results. HIIT is great because you can use your own body weight, resistance bands, dumbbells, rowers, kettlebells, stationary bikes, etc.

HIIT can be challenging due to its fast pace, which could cause problems with pre-existing conditions. Therefore, it is essential to ensure that you are functional first before getting into advanced movements, such as speed skaters and split jumps. It is advisable to stick to the basics initially.

However, if you have any underlying cardiovascular conditions or diseases, such as heart disease or high cholesterol, or if you have any injuries or health issues, it is always best to consult with your doctor first.

Remember, fitness is a progressive journey, not a race. HIIT can be a powerful tool, but consistency and smart training are the true keys to success.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.