Over the years countless people have said to me that they want to “get fit.”  But what is “fit?” For “Gym Guy” this may be defined as being able to bench press a convenient store.  For the 50 year old woman who hasn’t participated in a fitness program in over 20 years  simply being able to walk up stairs without pain or fatigue is a huge accomplishment.  While both of these are worthy accomplishments, they are only one of many components of fitness.  While  “Gym guy” may have impressive bench stats, he may lack the flexibility to comfortably tie his shoes.  And while our 50 year old novice can get up the stairs, she may lack the balance to get back down safely.

There are many components the need to be addressed in a fitness program.  :

• Power:  The ability to generate the greatest amount of force possible in the shortest amount of time.  This is best accomplished through plyometric training.  Defined as quick, powerful movement involving an eccentric contraction, followed immediately by an explosive concentric contraction.

• Speed, Agility, and Quickness:  Includes the ability to move in one direction as fast as possible,  change direction quickly, and to create speed in any direction or body orientation (forward, backward, lateral, diagonal, etc.)

• Muscular Strength:  The ability of the neuromuscular system to produce internal tension and overcome an external force.

• Balance/Stabilization:  The ability to stabilize a joint during movement 

• Core Stability & Strength: The ability to stabilize the lumbo-pelvic hip complex (muscle of the pelvis, back, and abdominal region) during functional movement.
  

• Flexibility: The normal extensibility of all soft tissues that allows full range of motion of a joint throughout movement.
  

• Cardiovascular Endurance: The ability for the cardiovascular system to deliver oxygen throughout the body effectively and efficiently during activity.
  

Now it should be noted that being fit is relative to one’s fitness goals and their activity/sport demands.  In general, cardiovascular endurance is important, but isn’t the highest priority in some sports.  Take a running back for example, his job is to elude defenders at high speeds, possess the explosive power to accelerate to maximal running speed in the shortest amount of time possible.  Or… simply “go through” the opposition.  But for the weekend warrior or someone looking to get “fit” addressing all areas will maximize  performance and day to day function.

So what’s the best approach?  Integrate it all into one program!  Below are two “Strength & Conditioning Workouts”  The first is a beginning level, the second is more intermediate to advanced.  Adjust based on your fitness level and skill…and happy training!