Hip and Glute Warm-Up:
The box squat is an exercise that helps develop strength and power in the upper and lower leg muscles including the quads, glutes, hamstrings, and calves. In our experience, working with people who have knee pain, the box squat can be an effective exercise to work the legs, while avoiding putting too much stress on the knee joints. We have worked with clients who have had knee surgeries, arthritis, and inflammation; and the box squat has proven to be a great tool to avoid aggravating the knees when exercising the legs. There are some key points to follow when teaching and performing the box squat:
Box Step Ups:
The box step-up is an effective unilateral exercise that helps to improve symmetry, balance, and coordination, while developing strength and power in the quadriceps, hamstrings, glutes, and calves. It also builds stability in the hip, knee, and ankle joints. When stepping up to a high enough box, you are also working range of motion, which allows for better mobility in a squat and lunge position.
Active Recovery Workout:
It is important when you are participating in a high-intensity training program to have recovery days. At The Maddox Method, we program active recovery days into our competitor’s track twice per week. Active recovery helps by lowering the intensity, but still keeping the body moving. The main components of our active recovery days are: low to moderate intensity cardio, midline stability, and mobility work. The Maddox Method programs percentages of effort for the cardio piece. This helps the athlete stay within a low to moderate intensity. This will help to flush the body, and prime it for the next day of training. Mobility work helps to flush some of the lactic acid build-up and aids in minimizing Delayed Onset Muscle Soreness. The athlete will still be sore, but active recovery is a better alternative to sitting around and doing nothing on a rest day.
The Maddox Method uses a series of barbell complexes as warm-ups to our workouts that involve high volume barbell cycling. There are many different variations to the complex, but we try to specify it to the movements that are specific to that workout of the day. When performing the barbell complex for that day’s warm-up, it is recommended that you use an empty barbell, as we want to prioritize technique over load. The following barbell complex is one that we had to get creative for. The workout involves thrusters and hang squat snatches, so we incorporated some front squatting movements, pressing movements, as well as some overhead squatting movements. For the complex, you will perform 3 reps of each of the following movements for 3 rounds:
Kettle Bell (KB) Turkish Get-up (TGU)+windmill+ OHSQ+OH carry (25 yds.):
High intensity training has become very popular, as it has shown to be effective in improving fitness. In some training programs, such as CrossFit, high intensity training can be accompanied by high volume training. High volume training consists of multiple workouts per day, with a plethora of movements. High intensity/high volume training can be beneficial for working on several weaknesses at the same time, improving your fitness more quickly than a traditional strength and conditioning program will. The negative aspect of high intensity/high volume training is that too much of it can lead to injury or burnout. Many people do not understand this, nor they understand how to manipulate the volume in order to keep them from burning out or getting injured. A de-load of volume in your training is very important to reset your body and recover in order to ramp up the volume going in to the next phase of your training.