|Joe is Never Injured, You're Always Injured. Here's Why.
Everyone knows a Joe. Great guy. Almost always fun to be around. But just almost. Joe is kind of annoying for one special reason. He’s never in pain. He’s hard to keep up with. He gets to do everything you used to be able to do pain-free. Probably a genetic freak, right? No. There’s something Joe knows, that you don’t know. Joe knows the value of consistency.
Yes, it’s true there are thousands of exercises out there you can do. Hell, add in a Bosu ball to stand on you’ve just doubled them up. Then you, or your trainer goes, “I should try that…” This is when Joe goes, “no thanks, I’ll pass, wouldn’t it be better to lift more weight, on a stable surface? You know, like HOW PLANET EARTH WORKS.” Well Joe would never yell at you, but I’m happy to ALL CAPS you.
Here’s a quick, easy, most likely too simplistic example. Joe only has 45-minutes to workout, light jog to warm-up, front squat, Romanian deadlift, step-ups, all done on a stable surface, all as heavy as he can possibly handle with good form, for let’s say five sets of five reps. You, on the other hand… well you’ve got 280 reps to get in, so no time to warm-up. Your workout goes, leg press machine, leg curl machine, leg extension machine, abductor machine, adductor machine, banded glute bridges, monster walks, for let’s say four sets of ten. You might end up in more pain the next morning following workout number two. But Joe places little value in soreness, his value comes from consistency, and lifting progressively heavier weights. So as Joe gets up for breakfast in the morning, he will not only feel better than you, he will also be stronger than you.
Week two rolls around. Joe had a busy weekend dealing with sick kids, last minute requests from his boss, and then the washing machine exploded one night. Five hours of sleep on a Sunday, that isn’t good for anyone. Luckily, as Joe warms up and chats with his coach at the Athlete Factory about his weekend, the coach starts pulling exercises from the session, and modifying the session based on his experience over the last five years working with Joe. Joe knows he’s in good hands.
You, on the other hand… well you had a nice quiet weekend. Lots of food, a couple extra beers, and five hours of Netflix and HBO. Tired? No. Inspired? You bet. Turns out five hours of CrossFit documentaries and a disappointing ending to Game of Thrones has you ready to start CrossFitting this week. And you do. All in. Luckily, three days later, you can’t walk, which is good, because rhabdomyolysis is off the table.
Notice the exercise selection and repetition difference? Five reps is closer to your one rep max, but far enough away you should be quite safe. While ten reps falls under the moderate intensity category, ideal for building muscle and muscular endurance. It isn’t real strength though, and real strength is what matters in the long run. The more you can lift, the longer you will be able to get around under your own strength. And the stronger you are, the less likely you are to get annoying overuse injuries. Well. Actually, that isn’t quite right. The stronger you are in the right places, the less likely you are going to get annoying overuse injuries. This is where the Athlete Factory and a custom program come into play. The wrong trainer will say the words posture and posterior chain, as you blast your quads and anterior deltoids two feet away, while they check their Instagram timeline. Do you need to know the scientific details to get the results, not at all, but your coach does! The Athlete Factory is the only place in the world practicing this science – to help Joe, and you. Want to learn about the science, click here. Want to start getting results, book a consultation at The Athlete Factory.
Consistency is one of the greatest lines of defence when it comes to both injury prevention and rehabilitation. Being stronger will not only help dramatically when it comes to prevention, it will also be vital if an injury does happen, and rehabilitation is needed. Strengthen through stabilization is one of the key differences when it comes to rehabilitation at the Athlete Factory. By working closely with our sports therapy team, we can get you back to your sport, or back to your desk, pain-free. Once you’re pain free – we can keep you that way also!
Mark Salkeld Jr.
AF Performance Leader