3 Reasons Why ‘Standard Training’ Is Overrated
Trying to become better versions of ourselves is a fantastic goal! However, I think we could benefit from changing the way we go about it.
Standard Training Doesn’t Account For Individual Limitations
Quick note: When I say standard training, I am referring to someone who trains and only choses exercises with popular names ie. pushup, squat, lunge, plank, etc. They’re not bad exercises — but they shouldn’t be the only ones you do.
It’s no secret that people often chose to do exercises they want over exercises they need. People chose exercises based on the end result they want, which is fine! The issue comes when they ignore that their body may not be ready for that exercise that moment (ex. injury, fatigue, poor range of motion, etc.)
Example: a front squat can be a great exercise — but breakdown in form may be a sign of more than just ‘fatigue’. To get the full benefits of any exercise you need to have the prerequisite mobility. Improving prerequisite mobility takes you down a path of ‘tissue specific training’. Is your hip limited in internal rotation? That’s a rotational deficit. Improving that quality instantly takes you away from the path of ‘standard training’ congrats — you now train in a way 80% of people don’t.
Conclusion: Well rounded exercise programs should include both linear and rotational training. Standard exercises often only challenge you in a linear path .Many seem to understand the benefit of rotational training for our core — but it also benefits us in every joint; hips, shoulder, etc.
Some People Think Standard Training Does Something It Doesn’t…
Even when you’re training the same gross movement, every repetition is slightly different on a cellular level. Movements cannot be exactly replicated. Our brain doesn’t store exercises like cupboards store mason jars for when we want them later.
Example: If movements could be exactly replicated then we’d see NBA players shoot 100% from the free throw line.
Conclusion: Continue to safely train squatting with the proper form. Just realize that you only get stronger in positions you train. Standard training doesn’t prepare you for everything.
Standard Training Builds Strength In Limited Angles
Having strength and/or flexibility in one angle doesn’t guarantee that you’ll have strength and/or flexibility in another angle. Have you ever compared your strength in a flat bench press vs incline vs decline bench? If there is a range of motion you never train, then you’ll likely be surprised to see how much weaker you are in that range of motion. Is that a bad thing? No. It should be encouraging — you have control over the ranges of motion you want to be stronger in.
One of the best qualities an athlete can have is versatility. Let’s look at an NBA player practicing jumpshots. The best of the best can put the ball in the net in a ton of variations (ie. off the dribble, pull up jumper, catch and shoot, over shorter players, over taller players, etc.) What do these all have in common? They practice a skill (jump shot) in different variations.
Let’s take that concept and apply it to shoulder mobility. What are the movements that the shoulder joint can go through?
Flexion, Extension, Internal Rotation, External Rotation, Abduction, Adduction, Circumduction.
Now look at the exercises you are currently doing that involve the shoulder. How many of those ranges are challenged? My guess — some of them, but not all of them. Even the ranges you are training, I doubt you are challenging each range of motion through full range. A healthy joint should be able to move through every one of the above ranges of motion, and in different body positions. Bench Press can only do so much for you.
Conclusion: Traditionally named exercises can be great. However, if having healthy joints is even remotely important for you — then you need to level up the way you approach training. Train to become stronger in every range of motion and that will unlock performance and gains and just make you better at being human.