First things first: Understand that the more strength and intensity you connect in addition to misalignment, dysfunctional movement, poor stability, or imbalance, the more it leads to overexertion or injury. So you need a balanced body if you are generating high levels of power and intensity in your strength training or athletic performance. Balance is essential in power generation because it transmits forces properly.
Understand, an unbalanced body is like a crack in the wall. The more stress you put on the crack, the bigger the crack will be. Finally, the wall crumbles when it can no longer withstand tension. And the same goes for your body. As strength and intensity increase, a balanced body is best able to withstand those forces.
Here are some tips for developing a balanced body.
Avoid individual muscle training
You need to break away from the stereotypical bodybuilding training and thinking. Training individual muscles creates strength. Just because it creates force, you need to understand how that force works and interacts with your body and movement.
For example, if you only bench press without training your back, your shoulders will round forward. As a result, you strengthen your chest but not your back, creating an imbalance in tension and strength. Unfortunately, this leads to poor shoulder alignment and stability. And poor stability leads to poor shoulder mobility. Consequently, the force you apply at the top cannot be sustained.
What you need to realize is that your back muscles are critical in your chest and shoulder pushing movements. In addition, your middle back muscles help maintain proper posture. By balancing your strength, your joints, muscles, and body can better withstand intensity and power.
Find the weak points
Strengthen your weakness because it is the vulnerability to your strength. Think in terms of a chain. When a chain link is broken or severed, it weakens the chain’s strength. Your body works similarly when it comes to this idea; it’s all connected. For example, to improve mobility, you need stability and alignment. To run faster, the right and left leg must be of equal strength.
Often it’s not about lifting more weight or running as fast as possible to improve strength, speed and power to generate more power. It’s about looking at the functionality first. For example, stability is a big problem for athletes. And it is the limiting factor that prevents them from getting stronger and faster. Strength, speed and power increase simply by developing balance and stability. This also allows you to jump higher and run faster.
So don’t just look at numbers when you find the weak link. Look at your functional status and aspects like alignment and stability. They are usually the answers to weaknesses. However, something as simple as stability is mostly overlooked and is essential to rapidly increasing your strength and power. Stability is the indicator for the nervous system to increase strength. Without stability, the CNS decreases your strength rate.
learn to breathe
Proper breathing is important to increase strength and intensity. A good part of your strength comes from breathing. And again, something so simple that it is highly effective is being overlooked. As you inhale, it increases the stability of your core and abdominal muscles, which reciprocates the stability of your spine. And as you exhale hiss, your core stability increases because the concentric portion of the movement creates and moves the force.
How you breathe is critical to force production. And if you do it right, you’ll increase your strength, speed, power, and reps! When you strengthen your inhalation and exhalation, everything gets better and stronger; Therefore, you can generate more power and sustain more intensity.
Being weak on one leg reduces power production and intensity when jumping, sprinting, and running. Running and sprinting, for example, are power transmissions from left to right. For example, let’s say you push off the right foot with a lot of force, and the left leg can’t handle the force that the right side creates. The effect is similar to downshifting your car each time you transfer power from right to left.
So what your right leg can do, your left leg has to do, hold and transfer back. Single leg squats and deadlifts can help develop their strength rate individually.
Agonist and antagonist training is one of the most effective ways to develop strength. Once again, say goodbye to resistance training and bodybuilding notions and think neuromuscular. For example, when you reach up, you have to pull your arm down. As you bend and raise your knee, you need to straighten and pull it down. When hitting, you have to pull your arm back quickly.
Agonist-antagonist training develops appropriate strength through neuromuscular patterns to optimize your power, speed and power. So doing back rows with bench presses, pull ups with overhead presses, etc. will result in greater strength and power production through balance.
Following these techniques will lead to more balance in your training. If you have balance, strength, speed and power, soar up fast. And you will become better at your sport. You also prevent injuries and overexertion.
How you train turns your body into graphene, carbon or titanium. Graphene can withstand the greatest force, tension and intensity. As Professor Hone of Columbia University said, an elephant balancing on a pencil will break through a sheet of graphene the thickness of cling film.
So remember to strengthen your balance so it’s like graphene, not your muscles, to withstand intensity and power.
Read the INSTANT STRENGTH book for more information on strength, speed, power and explosive training.
Or watch the BALANCED BODY channel for more great videos on developing your sport and training.