Mobility and Flexibility IS the Workout
I was recently asked, "When do you do your mobility and flexibility training - during the warmup or cooldown?"
Answer: Well - both. Plus, the workout itself. Mobility is the workout. Here's how and why:
Adding flexibility and mobility training into your calisthenics, cardio, and even strength training can be done with excellent results. You may want to limit stretching during rest periods during strength training to maximize 1RM. Flexibility and mobility can be trained when doing auxiliary lifts with moderate weight and higher reps. in between calisthenics sets and during rest sets in cardio (run, swim, etc).
Also, ANY exercise you do, with a full range of motion movement to lift or move yourself, adds flexibility and mobility. Whether this is a single-joint movement or a more complete multi-joint lift, the full range of motion movement equals mobility training.
Cardio Sets: Adding stretching to treading and swimming workouts is absolutely a way to improve your treading ability and streamline body position. Your inability to tread might be a mobility/flexibility issue. That is why we mix in the Frog Pose progression when teaching the egg-beater (or breaststroke kick).
REST SETS: If you want to add static or dynamic stretches as part of the rest in between sets and exercises, that is an optional way to mix flexibility, mobility, and active rest.
One-legged RDL/Toe Touches and Hanging knee-ups mix flexibility, mobility, and decompression into typical leg workouts.
When in doubt, you can take plenty of opportunities to help you with flexibility and mobility issues. Whether you add in Mobility Days as a primary workout of the day or you add stretches and movements throughout other workouts or even spread throughout the day when sitting most of the day.
Remember, flexibility and mobility do not need to be just part of the warmup and cooldown; it can be much more than that. If you pursue opportunities to add stretches and movements throughout the day, you will be glad you did and amazed that older aches and pains hurt much less or are completely gone.
Books and eBooks Available With Focused Mobility
I have a Full Series for 40 and Over - Just about when things feel like they are falling apart. These programs can make a life-changing difference.
The Tactical Fitness Over 40 Series Introduces What We Call Mobility Day!
These programs are not just for people over 40. We have people younger than 40 and over 50-60 doing this level of workouts as they progressively build from beginner to advanced (left to right).
The Latest Program - The Ageless Athlete
- Fitness Over 50 -
I spent my 54-55th year on Earth writing this new program! This is a beginner plan, intermediate section, and advanced workout I did this year.
Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses in Each Phase
Consider the long-term training system of the seasonal tactical fitness model, as it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the strengths and weaknesses dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Quick Summary:
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Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops level selection programs in the military and police world.
Books and eBooks Available (All Levels of Fitness)
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that actually works for you? We can build it personally for you and your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me what is the difference between the Premium Program and the Online PT CLUB Coaching. The people on either program receive personalized training from me - Stew Smith - to best fit your abilities, goals, time per day, days per week, facilities, and equipment. We communicate regularly about your progress and your feedback helps me create the next week plan for you. There is no template workout and see you later. These programs are created 1 week at a time with YOU and ME in communication to figure out how best to create the next week.
Tactical Fitness Course - Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
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