Ask the Strength Coach
By Mark Philippi
Philippi Sports Institute
When I work out, in what order should I do my exercises?
Generally when you are working out this is how it should be done. If you are an athlete performing an athletic type workout or a businessman doing a workout for general health, after a pre-workout drink you need to perform some type of dynamic warm-up first. This means doing movements that simultaneously stretch and warm the body. This is more than hopping on the treadmill for 5 minutes. It means actively moving and warming up the whole body and especially the areas to be stressed the most in the upcoming workout. The dynamic warm-up usually consists of bodyweight exercises that force you to lunge, reach, and rotate your body in multiple planes. It should take 5 to 8 minutes.
If you are an athlete you should do you’re linear speed and lateral agility training next. This should take place when you are fresh and not in a fatigued state. The number of repetitions is limited and must be done with maximal effort. Following the movement training (for athletes) core or torso training should take place next. Don’t push it off to the end of the workout. Do it first, it is that important. Torso work should consist movements that take place in the real world in all three planes. Exercises should be made up of a stability exercise, a flexion exercise (forward bending), a rotation exercise, and a lateral flexion (side bending) exercise.
All quick lifting movements (explosive or power) should be next. Again these need to be done when the nervous system is fresh and not fatigued. This could be a push press or a speed squat or speed bench. If you know how do Olympic movements, they would take place now.
Following the quick explosive lifts would be any multi-joint strength movements. Squat, bench press, deadlift, military press would be examples of these types of exercises. Multi-joint assistance work would come next. This would consist of glute ham raises, Stiff leg deadlifts, single leg strength movements, and dumbbell variations of the bench press or military type lifts. Single joint assistance lifting exercises are done last. They are used to isolate and strengthen the muscles around a particular joint after multi-joint exercises/movement have been completed.
Static stretching is used to finish the workout. The range of motion around a joint can be improved by static stretching after a workout when the body is relaxed and warm. After stretching drink a post workout shake consisting of carbs and protein to help with recovery before your next workout.