Why mixing up your training style is important

Mixing training styles is essential for a comprehensive fitness regimen as it offers a multitude of benefits for the body and mind. Incorporating various approaches—such as strength training, cardiovascular workouts, flexibility exercises, and high-intensity interval training (HIIT)—ensures that all aspects of physical fitness are addressed. This variety helps in preventing plateaus, as the body continuously adapts to new challenges, promoting consistent progress.

Furthermore, diverse training styles reduce the risk of injury. Focusing solely on one type of exercise can lead to overuse injuries, as specific muscle groups are repeatedly targeted without adequate recovery. By varying the routine, different muscle groups are engaged, allowing others to rest and recover, which contributes to a balanced and resilient body.

Mixing training styles also enhances overall performance. For athletes, integrating aspects of strength, speed, and endurance training can improve their effectiveness in their specific sports. For general fitness enthusiasts, a well-rounded approach keeps workouts interesting and enjoyable, increasing adherence to the fitness program.
Additionally, different training styles promote various physiological adaptations. For instance, aerobic training builds cardiovascular endurance, while resistance training increases muscular strength. By combining these styles, individuals can achieve a well-rounded fitness profile that supports their goals, whether those are weight loss, muscle gain, or improved athletic performance.

At Glide TC, we offer a variety of classes to tackle as many of these issues as possible. We even periodize our schedule so that members can choose a workout on a day-to-day basis that challenges them differently than the day prior.

Should my child see a personal trainer?

Hiring a personal trainer for teenage athletes has become increasingly popular among parents who want to optimize their child’s performance in their chosen sport. With the demands of competitive athletics growing, the guidance of a professional can greatly benefit young athletes in several key areas.

Individualized Training Programs

Every athlete is unique, with different strengths, weaknesses, and goals. A personal trainer can evaluate a teenager’s current fitness level, skillset, and sports-specific needs to create a tailored training program. This individualized approach helps ensure that workouts are not just safe but also effective, targeting the areas that need the most attention. Unlike generic workout routines, a custom program can incorporate the athlete’s sport requirements and personal aspirations.

Technique and Form Enhancement

Proper technique is crucial in any sport, and poor form can lead to injuries or hinder performance. Personal trainers are trained to spot and correct improper techniques during exercises and sport-specific drills. By focusing on biomechanics and movement patterns, they can help teenagers develop habits that promote safety and efficiency in their performance. Good form not only enhances results but also fosters confidence in their abilities.

Injury Prevention

Teenagers are particularly susceptible to injuries due to their developing bodies and the physical demands of competitive sports. Our trainers specifically have knowledge and expertise in injury prevention strategies. They incorporate exercises that strengthen critical muscle groups, improve flexibility, and boost overall stability. Additionally, trainers teach young athletes about listening to their bodies, recognizing warning signs, and taking the necessary steps to recover from minor injuries before they escalate.

Mental Fortitude and Confidence Building

The mental aspect of athletic performance is just as important as the physical. Personal trainers can help instill a positive mindset, teaching young athletes about goal setting, resilience, and coping with pressure. Through consistent training and constructive feedback, a trainer can build a teenager’s confidence, enabling them to face competitions with assurance. This mental fortitude can translate both on and off the field, positively influencing other areas of life.

Nutrition and Recovery Guidance

Nutrition plays a vital role in an athlete’s performance and overall health. A personal trainer can educate teenagers on proper eating habits that support their athletic endeavors. They can provide guidance on nutrition plans that optimize energy levels and recovery times, helping young athletes understand how to fuel their bodies for both workouts and competitions. Recovery is also critical, and trainers can suggest techniques and strategies that enable effective rest, which is essential for growth and performance improvement.

Accountability and Motivation

One of the greatest benefits of hiring a personal trainer is the accountability they provide. Teenagers often struggle to maintain motivation on their own, especially when faced with demanding schedules and academic responsibilities. A trainer can help keep them on track, setting up a consistent workout routine that blends fitness into their lifestyle. This structured environment fosters motivation and commitment, as personal trainers serve as both coaches and mentors.

Preparing for Future Opportunities

For young athletes with aspirations to compete at higher levels, such as college or professional sports, consistent training with a personal trainer can provide a competitive edge. Specialized training can help improve performance metrics, which can be crucial for recruiting opportunities. Many trainers have experience working with athletes at various levels and can assist in identifying strengths that can enhance an athlete’s prospects.

Hiring a personal trainer for teenage athletes offers numerous advantages that can positively impact their physical and mental development. While it may seem to many parents like another costly expense, it should be viewed as an investment in your child’s future. Quality trainers help young athletes achieve greater feats, develop mental and emotional fortitude, and instill habits that lead to a longer healthier life.

Running Economy: Making it Look Easy Part 1

With so many people finding an escape from their quarantine by running on their treadmill or using a jog as the only acceptable reason to leave their house I felt it necessary to help you run properly. Obviously we run with our feet and legs but when done efficiently, running is a full-body movement. Upper body joint angles and posture are just as important as foot strike and knee drive, so much so that many times lower body mechanics improve by changing upper body mechanics.

Much like I do with my clients who do a Running Economy Assessment, I will help you run with better form little bits at a time. Once you perfect one area of your form you can move on to the next. This will help us figure out if you have strength or mobility imbalances, need to practice drills to improve your form, or possibly you’re wearing the wrong shoes.

I choose to start with the most basic part of your form which is the hand position. There are 3 hand positions I recommend and there is a specific reason for this. For the sake of keeping things simple, with these hand positions we recruit a longer muscle which spans from the fingertips to just above the elbow joint on the medial side(inside). The more muscles you can use when driving the arm back, the more efficient you will be, and less fatigue will occur.

Position 1: The Fist

This is the proper adaptation for runners who like to run with a fist. While your hand shouldn’t be squeezing tightly, just slightly firm. This position is effective at keeping the hand in position with minimal effort as the thumb holds the folded fingers in place. It is essential that when holding this position, the middle fingers are not bent. The soft pad under your nail should be pressed into the center of your palm, not “digging” into your palm.

Position 2: Stack and Key

This is my preferred hand position and anyone who has been taught to act like they are holding potato chips can relate to this position. I call it the stack and key because you will stack digits 3-5 in the palm while the thumb and pointer finger are positioned like you are holding a key. I especially like this hand position because my hands to get hot and sweaty when I make a fist, but I don’t feel comfortable with position 3. As a side note, most people will not feel comfortable with any of these positions when you first start out, but over time, and usually not very much, they become natural positions that you don’t even think about. These changes are such difference makes in efficiency that you will feel the shoulder blades squeeze back and open up the chest, creating the proper posture for efficient running form.

Position 3: The Angle

This is the hand-position for open fisted runners. Those who straighten out their hand like they are doing a karate chop or let the wrist and fingers flop on over the place. It is a small change that creates the same big results as the previous two positions. All you need to do create a rigid angle of about 90degrees through the metacarpophalangeal joint, or knuckle.

Start by trying these hand positions and which one feels the most natural to you. Then consistently remind yourself to put your hands into position through out your run. You might feel fatigue in the hands at first but that will go away quite quickly. Good luck subscribe to receive the next article on Running Economy.

Stay Loose and Limber Without Doing Yoga

It is no secret that yoga is an incredible tool for improving muscle flexibility and increasing mobility through all joints. Vinyasa flows are amazing for opening the hips, increasing thoracic mobility, and improving posture by decreasing anterior muscle tension in the torso and posterior muscle tension, like the hamstrings and calves. Unfortunately, yoga is not for everyone. No matter how hard I try, I cannot get into a habit of doing yoga I always feel refreshed and loose after I’m done, but I just can’t seem to do it consistently. This isn’t uncommon neither. We have an amazing yoga instructor, Bri Stoecker of Bri Marie Yoga, and when I tell our members who need it the most that they should attend yoga 1-2x per week, they react like I’m asking them to run a marathon, without training, right now! Like most things, it seems the people who need it most, are the most reluctant to do it. Like I said, I’m in the same boat, I can’t seem to make it habit. Well, luckily for us, there is another solution, but it comes with a catch. We can do mobility exercises, which will help loosen the joints by working through range of motion, but first and foremost the most important thing is the catch, consistency. You spend the majority of your day or your active hobby doing the same movement over and over, the only thing that will overcome high volume of reps is consistency. Create a habit and stick to it, either 3 days/week doing 45 minutes of mobility work, or 15 minutes daily. Start with these 5 on a daily basis. There is no better time than quarantine time to form a new, healthy habit,

1. 90-90 Hip Rotations

15 reps per side, pausing with both knees touching the ground. Keep shoulders down, away from the ears

2. Half-Kneel Torso Twist

15 Reps per side, pushing your range-of-motion without compromising form i.e. knee stays over heel

3. Half-kneel torso bend

15 bends to each side, pushing range-of-motion without compromising form i.e. rear hip stays over rear knee

4. Standing Windmill

15 reps per side, keep arm point straight up, squeezing the shoulder blade into your spine. Try not to bend knees or sliding hips laterally to engage a hamstring stretch

5. Step-Back Groiner w/ Twist

15 reps per side, keep weight in the front heel, hips low, shoulder down, and squeeze rear gluteal muscles to create a hip flexor stretch

3 Push Up Variations Every Athlete Needs

I love push ups. I love doing them and I love what they do for my body and my performance. They are a staple in a every good training plan and being that there are a hundred, or more, different variations, you could incorporate them into every workout. There are push ups that will help accomplish a number of different things. Some variations will increase shoulder and chest muscular endurance, other focus on core stability, and some will help improve your upper body power. When it comes to athletes, I prefer push ups that will be plyometric in nature, stressing a “stretch-contraction” response on a neuromuscular level, as well as core and shoulder-stabilization variations. These 3 push ups are some of my favorites.

Lateral Plyo Push Up from Glide Training Co. on Vimeo.

Alternating med ball push up from Glide Training Co. on Vimeo.