Most people progress in their strength training program by increasing the load that they are using, or altering variables such as frequency, duration, intensity, volume, etc. What most people neglect is the inherent need for the body to learn more sophisticated movements. My Coach, Scott Sonnon, has showed me the errors in the thought process of Keep It Simple Stupid (KISS). The human body craves adaptation and sophistication – not simplicity. Sure, simple goals can be achieved by simple training programs. The process of building attributes like strength or endurance are pretty clear and achievable by anyone. However, simplicity in a training program only works for so long, and it seldom is effective for achieving any training goal other than “general conditioning.” When you have a specific need and goal in mind for movement quality, you need to sophisticate your movement.

The great thing about sophisticating basic movements is that it has a cumulative training effect. The more each exercise is sophisticated, the greater the training effect for your body and health. Not only are you working just strength and endurance in a pushup, for example, you are also working in joint mobility, coordination, balance, and perhaps even a feeling of competition (which is supremely important, especially when preparing for an athletic event.

Here is one example of what sophisticating movement looks like – an exercise I learned from RMAX Head Coach Ryan Murdock of www.rmaxinternational.com

Sophisticated Pushups – elbow rotation by John Sifferman

Continue reading Sophisticating Pushups with Elbow Rotation by John Sifferman