Dan John in his book “Never Let Go,” talks about Strength should be the Glalss and all other physical modalities go into the glass. For example, flexibility, power, mobility, balance, speed, cardiovascular, core are all things that support the foundation of Strength. Interestingly enough, when real strength is achieved then all of the other physical aspects occur. Lets look at the Front Squat or Goblet Squat for strength. If you focused on that one move with real intent to improve strength then you will increase strength in your core, improve hip mobility, anaerobically, power, speed and balance.
I was invited to a friends Yoga class a few weeks ago and was quite satisfied with my ability to do the things that were asked of us by the teacher. I had not done Yoga for fifteen years when I had a pretty good practice going, but because of my recent years of Strength and Conditioning I did quite well in my friends Yoga class. In fact, I didn’t even hesitate or have any fear of injuring myself from any of the poses or moves. I was able to perform “wheel” with out a problem although I did feel tight in the shoulders.
This past summer one of my clients had pretty good success in a long distance running relay and a triatholon. Now we did not do any training in the long distance arena, running, swimming or biking. (He signed up for these races on a whim with no planning.) Our program was pure strength and conditioning. In his age group in the running race he finished first. In the triathalon he finished 3rd. Several of the other participants questioned him about his training program in terms of long distance work per week. They were surprised when they learned that he program was strength training and conditioning work exclusively. He did run but his longest runs were no longer that 1/4 mile.
A good comprehensive training program should consist of all of the above mentioned, but nothing trumps strength from strength training.
Try this “big bank for your buck” workout: Front Squat or Goblet Squat with weight 8 rounds of 20 seconds of work and 10 seconds of rest.