Back to Basics
- klans1616
- Aug 27, 2021
- 2 min read
By: Coach K. Lansburg
Listen up athletes... where we are now in the world of accessibility - YouTube, Instagram, Google, TikTok, and any other platform where you are able to view the newest/trendiest/ and wildest fitness fads. I'm here to help ground you back to reality.
I'm here to remind you that if you're looking at an exercise/ movement/ program and thinking "WOW I don't know how anyone starts here." The answer is they didn't and that person/coach is lying to you. A.K.A it's time for a new coach... because they are not there to make you better, they're there to try and make themselves look good.
Just like in the video above there are steps and progressions to programs and specific movements. No one every made it to level 10 without playing levels 1-9. People with cheat codes never actually got better at the game or improved their skills. It is the same thing with sport performance/ fitness/ or any other thing in life. You can't just skip steps 1-9 and go straight to 10 and think that you are better off, you're not, you missed out on all the knowledge and skill of levels 1-9. The first video was part of my first 9 levels to getting to this next video or level 10, as we will call it...
Yes lifting can be fancy/ complex, but should it start out that way? There are people who will disagree with me but, through my internships and learning experiences, someone once told me - you can't drive from NY to CA skipping states...don't skip any states.
There are basic progressions that should be followed, for examples:
Body Weight, Dumbbell/Kettlebell, Barbell
Goblet Squats, Front Squats, Back Squats
Pull throughs, KB deadlifts, Hex Bar Deadlifts, Barbell Deadlifts
Tall Kneeling, Half Kneeling, Base Stance, Split Stance presses
Double Leg Squat, Split Squats/Lunges, Single Leg Squats
Basic Strength/Hypertrophy/Max. Strength/Power (there are different ways of incorporating and programming these - but remember I'm talking about starting with the basics).
There are also basic movements that should be thoughtfully included in every program to create balanced athletes (and this is a very simplified list):
Squat
Bilateral
Unilateral
Hinge
Bilateral
Unilateral
Push
Horizontal
Vertical
Pull
Horizontal
Vertical
Core
Rotation/Anti-Rotation
Flexion/Extension
Lat: Flexion/Extension
Remember this:
THERE ARE AND SHOULD BE PROGRESSIONS AND REGRESSIONS FOR EVERYTHING YOUR COACH GIVES YOU...FROM THE MOST BASIC TO THE MOST ADVANCED.
DON'T SKIP LEVELS OR STATES, YOU'RE MISSING OUT ON KEY KNOWLEDGE, SKILLS, AND EXPERIENCES.
YOUR COACH SHOULD HAVE A REASON WHY YOU ARE DOING SOMETHING - IF HE/SHE CAN NOT EXPLAIN TO YOU WHY THIS IS APPLICABLE TO YOUR HEALTH AND SPORT (a.k.a. a needs analysis) - TIME FOR A NEW COACH :)
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