Structuring workouts with the 123 Approach

Here is one of the models that we use in our book to help you think about how you utilise strength, stretch, and release work effectively.  You could apply this to any cardiovascular activity.  The challenge, once you understand this concept, is to know what exercises to do in each category.  This is led by the movements demands.  As is in line with the rest of our models, they are not fixed. Our aim is to give you a perspective to work with for the benefit of your bodies. Here is a model upfront:

 This model demonstrates release and strengthening work before you exercise and to use stretch work for recovery. Release work here can be cleverly used to make sure that when you are strengthening a particular area of the body that you do not strengthen into the wrong area. This is a real positive of release work! When areas of the body build tension those areas tend to overwork when you do not need or want them to. This can be to the detriment of activation in other areas and can be a leading cause of injury.  For example, when running it is common for the outer hip muscles to overwork to stabilise the knee.  This mechanism kicks in when your buttock and back of thigh muscles are not strong or firing correctly.  Consequently, the muscles of the inner front of thigh do not activate as much and can become weaker over time.  So, before running if you release your outer thigh and strengthen your inner front of thigh muscle, you will be working a more efficient and balanced way when you run.

Let us know how you use these three areas in your workouts and activities.  We would love to hear from you!