Foundational Training, also called the General Preparation Phase, is the block in our long-term programming where we devote our time and energy to correcting imbalances, improving general fitness and bringing the weak and neglected areas.
Given the vast majority of our training year is spent working on our specific goals, the Foundational Period gives us a chance to show some love to all the areas of our body we tend to neglect in the specific programs but still play a rather important role by allowing us to perform our exercises better when the training is at higher intensities, frequencies and volumes.
One of the special methods of exercise we use in the Foundational Phase is called Offset Loading, where we place a little more weight - often only 5-10% more - on one side of the bar. In studies assessing the effectiveness of offset loading, the data shows that there is higher recruitment of the lateral core muscles, namely, the obliques, and the stabilizers while still providing high levels of activation to the prime movers.
Offset loading is an ideal special method to employ in the Foundational Phase, as we are specifically wanting to increase core and joint stabilizer strength, while not losing strength or size in the primary muscles we spend so much time on at other times in the year. It can be used very effectively for pushing and pulling in the upper body but also in many single-limb lower body movements too.
Once we develop strong and resilient stabilizers and core strength in the Foundation Phase, we tend to reduce or even stop this special method in favor of more traditional exercises and we save it for the next Foundational Phase, which we recommend performing once a year.
Check out our Foundation Happens Workout Plans if you want to add this phase of training to your year.
コメント