BALANCE TRAINING:

Most activities take place standing, changing levels, twisting, etc; yet we train sitting on equipment. Incorporate Balance training into your workouts to improve performance.

The main goal of balance training is to prevent injury.

The main objective is to improve your ability to express strength. This could be during athletic competition, running, walking, navigating a slippery sidewalk, or  recovering after tripping over something a child left on the floor which you asked them to pick up 43 times.

Incorporate balance training into your day-to-day activities without adding time to your schedule.

Exercises:

• Brushing Teeth while standing on one foot
• Go up & down steps on forefoot
• Stand on one foot for 15-:30+
• Add ground-based exercised to your strength training routine (get off the equipment & stand up) 

Progression:

• 2 legs->staggered stance->1 leg
• Eyes open->1 eye shut->both eyes shut
• Ground based->Unstable surfaces
• Slow->Fast (always in control)

• Static->Dynamic

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STRENGTH TRAINING

Remember to always begin your strength training routine with a general warm-up to get your core temperature up & lubricate your joints.

Start with multijoint exercises such as squats, lunges then move toward
single joint exercises such as bicep curls.

This will leave you with the most energy at the beginning of your
exercise session for the hardest & most beneficial exercises.

Follow up with general stretching while your muscles are warm &
fatigued.

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You will have more success out exercising a poor diet than trying to out diet poor exercise habits.