The Approach
A General Strength Workout
“The Approach” is a workout that is used to build and further develop an outdoor athlete’s baseline of general strength. The workout can progress with additional sets and added loading to increase general strength, athleticism and injury resistance.
The Approach is commonly used in the training plans of Casaval PT Athletes. Although the basic structure of the workout is fairly rigid the individual exercises used at each stage can be modified or switched up to serve individual needs and keep it interesting.
The Warm Up
The warm up phase is important and should not be skipped. A few purposes of a warm up include raising heart and respiratory rates in order to oxygenate the body, and stretching tight muscles and connective tissues. The warm up also serves to provide mental focus through visualization. It’s an intentional phase of the workout that can help an athlete get their “head in the game”. The Casaval warm up always includes aerobic movement and dynamic stretching.
10 Minutes or 100 Calories of Aerobic Movement
Use any aerobic activity or machine to gradually bring up your heart rate and just begin to break a sweat. Favorite methods include uphill walking and jumping rope. As athletes become more fit they have the ability to do more work within the 10 minute period so 100 Cals burned eventually becomes the goal. Here is an example of a simple warm up you can do anywhere.
5 Minutes of Dynamic Stretching
Dynamic stretching should be included every warm up for most athletes. There are many many stretches that work for this. An athlete is usually best served by choosing stretches that address deficiencies, old injuries, and the actual movements within the workout ahead. Here’s a routine you can use. Use each of these stretches for 30-45 seconds each. Breathe, keep it moving, and no static holds.
Alternating Quad Stretch
Knee to Chest Pull
Leg Swings
Knee to Shoulder Pulls
Shoulder Rotation w/Elastic Band
Shoulder Halos
Slav Squat w/Knee Press Outs
Worlds Greatest
The Optional [Pre-Workout] Agility & Power Phase
Within most workouts there’s an option to include an agility & power focused phase. This phase can be considered an extension of the warm up for very fit athletes. Laterally explosive movements and other plyometrics are utilized during Optional Agility & Power Phases. Agility and power aren’t the priorities of “The Approach” workout but are important for overall athleticism and are a sure fired way to get your heart rate up for a few minutes. It will cost more in terms of time and energy so one should be cautious when deciding to undertake this optional phase of the work out.
An easy example of this would be;
20 Lateral Calf Hops
30 seconds rest
10 Jump Squats
1 minute rest
Repeat 3 times
The Workout
Core 4 Circuit
Core training is considered high priority so the main phase of each indoor strength workout starts with the “Core 4” circuit. The Core 4 is simple. Choose any 4 challenging core exercises you can do for 6 -12 repetitions. Perform a circuit by completing 6-12 reps of each of the 4 exercise. Rest briefly in between exercises and 1 full minute between sets. Athletes use from 1-6 sets of the Core 4 depending on the goal of the workout.
Going slow increases the effectiveness of the core work as it provides longer periods of isokinetic tension which is the fastest way to build deeper core muscles. Slow movement here provides faster results. Change up the core exercises you use as needed to keep it interesting and challenging. Athletes use the “Core 4” that’s on their training calendar or can choose their own as long as it gets done.
You’re welcome to check out my master list of Core 4 exercises. This list includes video demos and changes over time.
Here’s an example of a very basic Core 4 utilizing McGill Curl Ups, Bird Dogs, Side Bridges, and the Single Leg Glute/Ham Bridge.
The Strength Circuit
Now on to “the meat” of the workout, the strength circuit. There are 8 exercises in the circuit. Complete 8-12 repetitions of each exercise in the circuit. This repetition range is most often used to develop strength, learn movement patterns, and improve body composition. For the single leg exercises do all of the reps on one side before moving to the other. Rest 30 seconds between each exercise and up to 3 full minutes after each time through the circuit.
Using bodyweight during the first time with this workout helps an athlete pay close attention to effort and form. If 8 bodyweight reps of an exercise aren’t possible modify it or use assistance. Any exercise that's overly challenging or causes pain should be modified so you can complete 8-12 pain free reps in good form. If 12 bodyweight repetitions of an exercise are easy, add resistance with free weights, a backpack, or weight vest.
Although good form is prioritized over heavy loads this workout should not feel easy.
The number of sets could range from 1-6 depending on athlete needs. Watch the video to see one way of moving through “The Approach”. The video shows how to modify or add resistance to a few of the exercises.