TOTAL BODY EXERCISES – WHEN AND HOW TO PROGRAM THEM

Hey, everyone! Unfortunately, the fitness industry still leans towards teaching combined movements that may not offer the optimal bang for your buck. The issue arises when we combine exercises demanding balance, stability, and coordination, limiting the potential weight your clients can handle. Today, we’re here to guide you towards making better choices in combined movements, ensuring simplicity, progression, and specific goal targeting.

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I’m Mai-Linh Dovan, certified athletic therapist, and I’m Coach Rick Simanella, certified strength and conditioning specialist. At Functional Strength Academy, our mission is to empower the next generation of personal trainers with critical thinking for building smarter programs.

Let’s start by introducing a simpler yet effective combined movement – the Landmine Thruster. Unlike complex free-weight exercises, the guided barbell path simplifies the movement. Beginners can even begin with a segmented Landmine Squat and Press, gradually progressing into a seamless Landmine Thruster. This approach facilitates whole-body strength from the bottom up.

Now, consider transitioning to a Dumbbell Thruster, introducing the challenge of free weights. Mastering the squat and overhead press individually precedes conquering the combined thruster. This gradual progression allows controlled overload, a key aspect in effective combined movements.

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An essential concept to grasp is whether a combination exercise is additive or subtractive. For instance, a Step Up to Curl to Overhead Press can be subtractive due to the inefficiency of a single weight for all movements. On the contrary, a Thruster utilizes lower body power to enhance the shoulder press, providing potential for heavier weights.

Let’s dive into a powerful superset for shoulder development. We begin with the Dumbbell Thruster, focusing on generating power from the lower body. The slow, controlled eccentric movement during the descent enhances the effectiveness. After a short rest, transition to a Seated Dumbbell Overhead Press with back support. This variation ensures a safe, supportive environment for a higher rep range, effectively fatiguing the shoulders.

To wrap it up, the key message here is not to avoid combined movements but to make informed choices. Choose simpler combinations to achieve the desired additive effect, allowing clients to handle substantial weights. Striking the right balance between challenge and control leads to optimal results.

If you’re passionate about building smarter programs, hit that bell to stay notified about our upcoming videos. Thanks for joining us on this journey towards more effective combined movements.