Most people have been doing the same handful of exercises or movement patterns in the gym for as long as they can remember. At some point, you adapt to these exercises and your joints take the toll. But how do you improve your joints while being able to still train? Let's modernize your training by digging into these two different training types.
What is pattern training?
They are the typical exercises you would see in any regular gym routine. Any exercise you can think of can fit into one of these “patterns.” We can break it down into six different categories.
These patterns are typically selected for training based on what muscle group or movement is aimed to be improved upon. Whether it's a front squat or a bicep curl - they can be put into one of the above categories.
What is joint training?
On the other end of the spectrum, joint training is focused on the specific motion of a particular joint. Its aim is to strengthen the joint through the full range of movement - particularly at the end range where our joints are usually at their weakest. By doing so we improve overall control of our movement, improve mobility, reduce the risk of injury, and improve the longevity of our joints!
Let's take a look at an example:
THE HIP JOINT
Structurally the joint is a ball and socket - this means its fundamental motion is rotation (video below).
So wouldn't it make sense to focus some of our training into making that joint motion stronger and easier to control?
How to use joint training
Start by incorporating joint training into your routine to improve your joint mobility. In turn this will make your pattern based exercises stronger.
Example: You have a hip that is tight and gets a pinch at the bottom of the squat.
Train specifically the hip joint in rotation to further improve your ability to squat. Once the joint is healthy and has more motion you will notice your hip will feel loose and won't have a pinch. Hence making your squat easier to train and improve!
How can we help?
At Aleck Pain to Performance, our training allows us to assess each individual joint and determine what specifically needs to be improved upon. We will put our focus on improving the integrity of your joint first. This can be done by hands-on therapy along with giving you the tools and exercises you need to create a happy and strong joint.
Where to start
Start by creating your workouts with patterns in mind. Pick 2-3 patterns per workout and select 1-2 exercises from each pattern.
Next, incorporate basic joint training exercises called CARs (Controlled Articular Rotations) which can be found in our Exercise Library. Use CARs to warm up and superset them into your patterned exercises. Not only will this help maintain your joint health but it allows you to begin to find where your joints need work!
Follow our social media for more examples of how you can modernize your training.