Week 4, Day 4 of my 12 Week Transformation

The Conditioning Phase of Training

So as I near the end of the first 4 weeks of my 12 week transformation, as promised I am going to review the training I've been doing. A couple of blog posts ago I broke down the 12 weeks of training into 3 different training phases. I'm going to start by explaining the first phase of training which is called conditioning.

Conditioning (core strength and flexibility) - what does it mean? And what are the benefits to me?

The majority of clients come to us when they haven't exercised regularly for a long time, or they have been exercising but are suffering from lower back pain, knee pain, shoulder pain, neck pain or any other similar condition, whether mild or worse. You don’t have to be Albert Einstein to work out that the last thing you need if you are someone who falls into one of the above categories is to push your body really hard and exacerbate the existing problem.

During the first 4 weeks of training, we design a conditioning exercise programme specific to your body’s needs. It could include squatting and lunge movements performed to fire on the glutes (posh word for buttocks) and hamstrings, and to take pressure off your back. It could include rotational movements to free up your thoracic spine to alleviate mid-back stiffness and possibly hip flexor stretches to immediately ease lower back pain.

What I have mentioned above is really just the start. The purpose of the conditioning phase is to get your body moving how it was designed to, and not only take away old injuries but also to prevent your body breaking down as the training intensity increases through the 12 weeks. The benefits then obviously become clear - if your body is moving pain-free and the correct muscles are working when required, then your chances of achieving your goal are greatly increased.

My business partner, Giuseppe, has been training me through my conditioning phase and he has given me a programme which has left me feeling great. My lower back niggle has gone, my glutes are firing on while I’m running, squatting and lunging and my posture has improved. Within the next couple of days, I will post some videos of some of the exercises that Giuseppe has had me doing during the conditioning phase. I’m now ready for my next phase of training!

I almost wrote a blog post without talking about nutrition at all, but in the end I just couldn’t resist it. During the first 4 weeks of training, some people think their bodies won’t change if they don’t flog themselves until they are sick. This is not true! What you eat is so important. I’ve lost half a stone in 3 weeks by eating clean natural foods for 6 days of the week, and 1 day a week of eating whatever I want. If you’re thinking it’s easier for me as I’m a trainer, well I’m sorry I’m not buying it.

Remember the rules:

1. Remind yourself of your goal and make sure achieving that goal is exciting to you

2. Plan, plan, plan your meals

3. Always read Rob’s blog


Cheers,
Rob
Revolution