Roadmap to Fitness

• Putting it all together

  • In this document I discuss the various components of the programs and blog posts I have put together, give a brief summary of each, and how they relate to each other. This is part table of contents, part roadmap, and mostly my attempt to give direction through the information I have provided, and provide clarity among the ever expanding amount of research and other content produced by the fitness industry.

  • There’s a lot here. Because it takes a lot to keep a body in good working order. By no means is it expected that all of these be done all the time. I think of all of them on a sort of sliding scale. Some will be more important than others at different times in life and some will be more manageable at different times. If you’re lucky what you need and what you can do will be the same thing.

  • These are the “big pieces” of how I think about creating “fitness”. Everyone only has so much time and energy to invest. Where anyone puts theirs will depend on some combination of factors comprised of what they need the most of and what they manage.

  • Not everyone will start at the "beginning".

  • I’ve organized these in order of what I feel are most to least important. Notice that resistance training is close to the bottom. Not because it’s not important but because compared to being able to go for a short walk and having some simple exercises that can be done anywhere to maintain some amount of mobility and strength the gym becomes secondary. Base levels of strength and mobility can only be built UPON in the gym if you have them, and if you have them getting to the gym and building them up becomes way more manageable and even enjoyable.

    • As an example, if you struggle to go for a walk, going to the gym to do bicep curls might not be the best use of your limited time and energy. If you’re back (or some other joint) is in constant (or frequent) pain, it will be difficult to get the most out of your time in the gym, unless that time is focused on solving the cause of that pain. And it’s possible that the cause of that pain leads to an injury which prevents any engagement with exercise. And both pain and injury diminish quality of life which is why I prioritize the maintenance first. Get your car running smoothly before you take it to the race track.

  • Most people with have to budget their time and energy between the different programs and systems. As you progress through one you will need spend less time with that system and you will have reaped the benefits which allows you to spend that time and energy further down the list.

  • The systems build upon each other setting the foundation for the goal at the bottom, resistance training. Which is what gets most people what they are looking for, bigger and or more defined muscles, improved mobility, sustained energy, and and and.

  • With a properly designed resistance training program it will include elements of each of the foundational systems so less time will be spent revisiting the “completed” systems.

• Build the leg strength to go for a walk (click to go to blog)

  • Start here, especially if you have trouble getting up from a seat without support, or up off the ground without support.

  • This program was written as a place to start for people who are able to get around but may struggle to get down into a chair or up out of a chair with complete control.

  • Some steps may be skipped if squatting can be done with adequate range of motion. The next checkpoint here is getting down to and up off of the ground without external support, using only the strength of the legs.

  • If that can be managed, the next checkpoint is whether you are able to walk for 30 minutes continuously and do so regularly, or at least take 3x 10minute walks each day, one after each meal.

    • Walking after meals helps with blood sugar control, and the contralateral motion of the opposite side arms and legs and the resulting motion in the core aid in digestion.

    • Walking also aids in moving fluids such as blood and lymph around the body and has more benefits for the brain and body than I care to mention. In short go for walk, do so frequently, once a walking habit is established then consider taking your exercise routine further into resistance training. Which also also numerous benefits for both the body and the mind (which aren’t really separate things, a body with out a mind is a corpse and a mind without a body is… think about that one a bit and get back to me).

  • Even if you don’t fall in to any of the above categories it is still worthwhile to understand this documents because there are principles of exercise progression that could be applied in other training situations. And you may know someone who does fall in to those categories.

• GOATA Video Program and Progression (click to go to this blog)

  • Once you are able to get down to and up off the ground (with or without support) you should begin your GOATA journey. It will continue for a while. You can get to a point where you no longer need to do these exercises, but while you may not be doing explicitly “GOATA” exercises, the positions, patterns, and principles will have been integrated into your movement patterns so you will be doing other exercises but they will still incorporate the same positions, patterns, and principles that make GOATA successful.

  • These exercises will correct compensations and dysfunctions in the movement patterns of gait (walking and running mostly).

  • I recommend progressing through this program with some diligence, especially if you are someone who wears shoes and or has to sit for extended periods of time (in the car, at a desk, on the sofa, etc.).

    • As you progress through the system you will regain the ranges of motion required, shift your dominance from front chain to back chain, alter your movement patterns of gait, and begin to incorporate the principles of GOATA in to other aspects of your life you will not need to spend as much time doing GOATA specific exercises.

• Movement Maintenance (click to go to this blog)

  • Once you have established a GOATA practice and have maintained it for some time you should begin adding in Movement Maintenance. This will begin to open up additional ranges of motion that will aid in your continued success.

  • Like the GOATA program, as you progress through this system it will demand less and less time to maintain your movement ability. I like the metaphor of sharpening a knife. Initially, if the knife is very dull and or chipped, it may require lots of sharpening on rough stones. Once you establish a sharp edge, however, the knife will only require brief routine honing to keep it sharp.

    • UNLIKE GOATA, because of the diversity of exercises, variations, ranges of motion and and and, more regular “honing” may be required. HOWEVER, I feel that most people who take the program seriously can narrow down the selection of exercises and variations to what is best suited for their body and lifestyle and that it will be manageable.

  • The movement maintenance system is not meant to be a corrective exercise program, though it may have significant overlap and may yield similar results with some grace. As designed, it may be possible to use the pieces of the system to create a corrective program with professional guidance (or very intentional self application).

• Components of Training and Planning a Training Session (click to go to this blog)

  • This is a series of blogs each detailing a separate component and the last discussing how to put them all together with resistance training.

  • There are several components of training here that can be practiced well before going to the gym.

    • These include: breathing, self-myofascial release, corrective exercise, and Post Activation Potentiation. (click any of the components to open the related blog)

    • The individual components are discussed briefly and resources are given for independent investigation.

  • I recommend familiarizing yourself with these practices next. Depending on your circumstances you may decide to start here before developing a GOATA practice, or even walking.

    • Breathing and self-myofascial release (SMFR) can be done prior and in combination to ANY other practice.

    • Corrective exercise should most likely be done under the guidance of a professional.

    • There are aspects of Post Activation Potentiation (PAP) that would be useful at any point in your journey though individual results will vary depending how PAP is applied.

    • It’s important not to get lost in these practices. Especially SMFR. In my experience SMFR can be done with positive results on it’s own for a time, but reaches a point where it greatly benefits from doing it in conjunction with other exercises, whether they be corrective or strengthening in intention.

  • Several pieces of this series go with videos posted on my social media for more detailed explanations.

    • I did my best to explain in text, though I understand that given the subject matter discussed, video is a better medium than text as it can be hard to understand and picture what is being written about. Please don’t hesitate to reach out if more explanation if necessary. I would like to improve my teaching and knowing where I fall short is necessary, so feedback is appreciated.

  • Lastly I discuss how these components can be all applied within a training session. It is not necessary to do so though for most there is tremendous benefit in developing the habit of practicing each, at least for some time, and returning to the practice from time to time.

Resistance Training

• It’s tough to make general recommendations on when to move on to strength training because in my “perfect” world everyone would have time for the ultimate self care and strength routine (or maybe even not need it because life is so perfect) but such is not the case. Your mileage may vary but I would likely recommend becoming not weak, then bringing mobility and balance to your body, THEN becoming strong.

  • Sometimes its best to put on muscles mass (and bone density) regardless of addressing tension and imbalance with these techniques. In these cases I highly recommend the guidance of a professional.

  • Two quotes I like from leader in this industry that relate here are:

    • “Don’t build put on top of dysfunction.” - Gray Cook

    • “Strength is never a weakness, and weakness is never a strength.” - Mark Bell

    • It’s tough to balance these ideas because weakness may be the dysfunction and the only way to improve it is building strength so it may be necessary to go back and forth between building strength and improving balance and mobility. Spend time becoming “not weak” then bring some balance and mobility to your body (where this is necessary will become more apparent during strength training), then build more strength, more balance and mobility, and repeat until dead or sufficiently strong whichever comes first.

• Build the foundation. Start with just 2-3 days per week.

  • This might not seem like enough but it actually will be depending on what you are able to do in those days (2-4 days per week is likely best for most people). You will also be able to quickly increase the amount of time spent in the gym. This is a marathon not a sprint.

  • This will help you build the habit of strength training and provide plenty of time for recovery.

  • You will practice 3-5 exercises every time you go to the gym.

    • More information on selecting exercises can be found in this blog here.

  • For the first few weeks don’t worry about how much weight you are using or if you have the perfect program for how many sets and reps you do. Just focus on getting there and practice your technique. This is way more important that getting as strong as you can as fast as you can (unless for some reason that’s exactly what you need to do).

    • Two more quotes I like that are relevant here are:

      • “The best ability is availability” - Bill Parcells

        • I quote this here to emphasize that showing up often is the best way to get better at anything. You may be able to get really strong really fast but if you hurt yourself in the process you won’t get as strong in the long run compared to showing up every day and making constant consistent improvements, even if smaller. The tortoise and the hare come to mind here.

      • The other quote is “Slow is smooth, smooth is fast” - Navy Seals and Racecar drivers

        • This applies both to the scenario above, where it may seem like you are making progress slowly, but slow progress maintained for long enough becomes A LOT of progress. Over time you will understand your limits better and take steps to increase the rate of progress.

        • It also applies to your exercise technique. In the beginning you want to make sure all of your movements are slow, smooth, and controlled. If it feels ugly, it probably looks, ugly, and it probably is ugly and ugly techniques looks ugly for a reason. It is often more likely to lead to injury. I believe a part of us naturally picks up on these cues (and trainers have developed and refined that ability). Again, over time, as good technique becomes natural you will be able to increase the rate of force production (power) in the exercises, but in the beginning it is best to focus on performing every rep with perfect technique. “Practice doesn’t make perfect, practice makes permanent” so if you practice perfect form that will be what your body knows how to do, if you practice sloppy form that will become permanent and possibly lead to injury. It is possible to never have a technique related injury but why take the chances when you can minimize risk of injury.

• Build strength and power. 3-4 days per week.

  • 3-4 days/week is sufficient for most people. Success can be had with fewer and more can be possible for those that really enjoy training.

  • This is where the strength is built. How far you take this depends on your goals and limitations.

  • Consistency is key as mentioned above.

  • I go in more detail on how to put together a training session in my blog [putting together a training session], and here are some key points that are relevant here:

    • Start with 3-5 exercises. Fewer if you are new to exercise. Again as you develop your fitness you will be able to handle more.

    • Then add more main lifts if needed and or include accessory lifts.

    • In the beginning and for a while (maybe forever) you will be able to perform all of the exercises every time you train.

      • As you advance you may need to separate the exercises on to different days due to the amount of sets and reps and time restrictions, and or the total load put on your body in a session and limitations on what you can recover from.

      • I go in to more detail on these scenarios in the blog on "Planning a Training Session" here.

  • You will want to stick to a handful of core lifts and stick with them for a while (years if possible). You can alter variables of the lifts over time but they should remain mostly the same when selected properly. There is no need for “random acts of variety” or trying every exercise that the “fitness novelty machine” produces.

    • As your goals and other demands of life change you may be required to select new lifts

      • For example: if you can’t go to the gym and are required to switch from cable exercises to kettlebells because that’s what you have at home.

      • Or if you decide to pick up a new sport you may change your training to accommodate the demands of that sport.

      • Or if life becomes demanding (baby, other family care, job demands, etc.) you may decide to opt for a more minimal selection of exercises.

      • A selection of exercises that can be done at home with minimal equipment can be found here. More on home exercise below as well.

  • Use your strength and fitness. That’s what it’s for. Go for a long hike. Help a friend move. Shovel your neighbors driveway. Take a dance class. Learn/practice/play a sport.

    • Feeling the results of your training in a tangible way outside of the gym will be rewarding and encourage you to continue. Or you may find that you need to reassess your approach to training.

  • Continue until you get to a relatively high but sustainable level of strength and muscle mass.

    • This will look different for everyone. Everyone has different natural capacities and also individual demands and preferences. There are ways to adjust your training to favor muscles mass or strength without gaining “too much” muscle. Strength is necessary though (“Strength is NEVER a weakness”)

  • Work on and maintain other aspects of fitness such as mobility, endurance, and power. Cycle them.

• When you get to a point where you feel you have enough muscle mass, bone density, and strength you then change your training to be geared more towards maintenance.

  • This will require fewer days per week of training as well as fewer sets and reps. Leaving more time for other activities

  • You can then enjoy your strength and the health and longevity that come with it.

• There is a point of diminishing returns in regards to strength and performance. For example, improving strength in the barbell back squat and or deadlift has been shown to improve sprinting speed. However, beyond a certain point the stiffness required in the body to continue to improve in the barbell lifts begin to diminish the ability to sprint (a much more fluid movement). There is also a point where the time that is required to be spent in the gym to get stronger as certain lifts takes away from the time required to improve in sport, another diminishing return. This is why I recommend finding an activity outside of the gym where you “use” your strength. This will be the only way to determine whether or not you are receiving diminishing returns. If your bench press goes up but your golf game gets worse, it may be time to find a new exercise. This can also be the point where maintenance of strength begins, high enough strength to be useful in life and sport, not so much that it’s development impairs either.

  • There’s much more to say here but like so many other things it will vary by individual.

  • You may never get to the point of diminishing returns. A LOT of progress can be made going to the gym 3-4 days/week (or more or less as life and preference demand/dictate) and consistently progressively overloading your body.

  • I say this above but it's worth repeating. This section is fairly specific to strength training but the broad concept applies to other goals. Throughout your training "career" and life (they are one and the same for modern humans in my opinion) you should spend time focusing on a variety of goals including (but not limited to) strength, endurance, strength endurance, hypertrophy, and power (I'm not sure what else there is but I put "not limited to" so I have an alibi when I get corrected. Maybe include dance, martial arts, rock climbing and other hobbies that would take time aways from more general fitness training.)

• Home exercise selection and progression (click to go to this blog)

  • This or the other exercise selection posts would be where I recommend the journey go next. Especially if you are new to exercise. Begin practicing the movements using just bodyweight or light weights. Don’t worry about getting strong just yet, that will come with time, especially if you develop proper technique early. Proper technique will minimize the chances of injury, which will allow for consistent training, which will lead to consistent progress.

  • If you decide that the gym isn’t for you or can’t make time to get there this document discusses low cost ways to exercise at home and get fairly fit.

  • Overall I recommend a gym membership as the gym has equipment that few people will have in their house.

  • There are benefits of exercising at home

    • Such as the option to space out your sets throughout the day rather than getting all of them done in one hour or less at the gym.

    • Little equipment is needed meaning it is easy to travel with your gym if needed and not miss any training sessions.

    • Fewer excuses for missing a training session.

  • This can also be done in conjunction with your GOATA exercises and any leg exercises should incorporate the patterns and principles of GOATA.

  • These exercises will use progressions found in the other documents and many of the components of a training session can be done at home as well.

• Exercise Selection - Main Lift, Variations, and Accessory Lifts (click to go to this blog)

  • This or the other exercise selection posts would be where I recommend the journey go next. Especially if you are new to exercise. Begin practicing the movements using just bodyweight or light weights (see above, much can be done at home). Don’t worry about getting strong just yet, that will come with time, especially if you develop proper technique early. Proper technique will minimize the chances of injury, which will allow for consistent training, which will lead to consistent progress.

  • In this post I discuss selecting exercises to be done in a gym, including my recommendations

  • I discuss several variations of each exercise and why you might select one or another, as well as how you might include more than one in your training.

  • I also briefly discuss accessory lift and how they fit in to a training program and session.

• Planning the Lifts (with examples) (click to go to this blog)

  • This blog describes how to take the exercises you have selected and put them together in one or more sessions and gives examples of various combinations.

  • When combined with "Selecting and Progressing weight, reps, and sets..." you will be well on your way to designing your training program.

• Selecting and progressing weight, number of sets, and reps for any exercise (click to go to this blog)

  • Some people may start here. Many do. That's not necessarily bad but understanding and practicing the other components described above will build a stronger foundation for strength.

    • With that foundation it then becomes appropriate to begin focusing on progressive overload and resistance training. This document describes how to do that.

  • This blog covers: how to select what weight to use, how many sets to do in each session, and how many reps to do in each set.

    • You will need to do this for each exercise you select. Assuming you wish to track and ensure progress.

  • The progressions in this document can be applied to many exercises and are focused on building strength with some muscle to match. It won’t make you Brian Shaw or Arnold Schwarzenegger but it will make you stronger and more muscular than you are today.

    • As you progress through your GOATA journey you will be able to incorporate progressions from this document in to exercises that incorporate the positions, patterns, and principles of GOATA which will greatly expedite your progress towards GOATA movement. This is especially true for leg exercises.

  • Start with the simplest progressions found earlier in the document and repeat them until you are unable to progress. ONLY once that point is reached should you move on to a more advanced progression.

    • If this “progression of progressions” is followed, this document could keep you busy in the gym and getting stronger for years.

  • There may be certain individuals, exercises, or goals that these progressions are not ideal for. Anyone in such a circumstance should seek professional guidance.

Taking a "step back" to work on something you've already done isn't necessarily a step back. I like to think of a spiral staircase. You may be at the same latitude and longitude but you're further up the lighthouse than the last time you were "here".