Training for the Adaptations you're looking for. Part Three: Mobility to Master any Position

Part Three: Training for the adaptations you want - Mobility to master any position. We have all heard a person say, “My body doesn’t work like that” after coach shows a move. Maybe that person was you. I hate to be the bearer of bad news but, that was likely just an excuse. Of all the training I see neglected by people, mobility is probably at the top of the list. How can you have something that you never train?

When you think of mobility training, what do you picture? Is it holding a position for a mind-numbing amount of time? Is it a yoga routine that “doesn’t apply” to combat sports? Is it using some fancy gadgets that cost more than they’re worth? Well, it doesn't need to be any of that.

A beneficial routine can be made by making some simple adjustments to your current fitness program. In a meta-analysis (a study of multiple studies) by (1) Afonso, et al. they determined that strength training with a full range of motion had the same effect as static stretching, more commonly known as holding a position for a long time. Muscles can only do one thing, contract. So, to extend them to their absolute limit, and then contract them under resistance, which full range of motion strength training does, trains them to be able to handle load at their end ranges, where injuries typically occur.

Granted, this won’t solve all of your problems, but going down in weight so that you move as far as possible will make noticeable changes in your flexibility, as well as give you strength in the end ranges where you typically find people struggle.  Training with a full ROM will also increase your muscle growth, shown by (2) Schoenfeld, et al. A complete win-win.

Another way to make a simple change to your program is to incorporate the mobility training where you would typically be resting after performing a set. For example, if you just finished a set of squats, instead of standing around for 2 minutes before performing the next set, you could be doing a chest opening stretch with that time. It is time efficient and helps pump blood in recovery for the next set. I typically tend to prescribe an opposite body part to perform mobility from that muscle group that was just worked to allow recovery.

A pro-tip for my older grapplers out there is do a complete warm-up and cool-down with your program. Your warmup doesn’t need to be jumping jacks and non-specific work, but can be a time efficient way to move your body into positions you don’t normally visit before you hit the weights. Doing movements like an animal flow will expose your ligaments and tendons to stresses in new angles that will prepare them for your session and also protect them while rolling in jiu jitsu.

An animal flow is a set of movements like bear crawls, crab walks, etc. that move the body through a full range of motion while supporting itself. This body weight load adds a degree of difficulty and can help highlight any weak points you may have. They also typically apply resistance at angles your body isn’t used to. Exposing your joints, ligaments and muscles to every conceivable stress will help in bullet-proofing you to injury.

As stated many times, your body only adapts to the training it receives, so dedicating time to putting your limbs in new positions, under stress, will open positions not possible to you beforehand.

Contact me now for a full mobility program!

(1)   Afonso J, Ramirez-Campillo R, Moscão J, Rocha T, Zacca R, Martins A, Milheiro AA, Ferreira J, Sarmento H, Clemente FM. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2021 Apr 7;9(4):427. doi: 10.3390/healthcare9040427. PMID: 33917036; PMCID: PMC8067745.

(2)   Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559. PMID: 32030125; PMCID: PMC6977096.