Mobility Drill: Banded Hip Flexor Stretch

Why Your Fitness Program Needs Integrated Mobility Work

Are you on a training program that states it will get you the sexy or shredded body you have always wanted?  Does it have nutrition integrated in with it’s programming?  If it doesn’t…drop it like a bad habit!  This is similar to how I feel to fitness training programs that offer to make you fit, stronger, or lean but don’t have integrated mobility work paired with it.  If you want someone to achieve these attributes you are doing them a disservice if you aren’t looking out for them long-term.

They may help you get the results you want short term, but if you want to have a healthy strong body long term and do the things you love pain free, mobility work and stretching is a must!  Let me give you a life example of my own:

I participated in Track and Field from my young adolescent years all the way through college.  I loved it and it seemed to work for me.  I got great results aesthetically from the training we did and decent strength gains when we were hitting the weight room.  But…the biggest issue that I have come to realize now that I am pushing 40 is that we never emphasized stretching or mobility work.  When practice was over and all the hard work was done…you were on your on with no guidance in these areas.

Now don’t get me wrong, I loved all my coaches and they all had an impact on my life growing up.  But I wish they cared a little bit more about what was going to happen to me long term if I didn’t do proper recovery and maintenance work on my body.  I should take responsibility as well because I knew stretching helped to some degree, but didn’t care too much about it if my coaches didn’t.  Go figure, we were all so smart in those days…

Let’s fast forward to the present day.  I have been competing in Spartan and Obstacle Course racing now for almost 4 year.  Prior to that I was doing Crossfit.  My body is an absolute mess and it isn’t all due to the training I have been putting in these past few years for the sport of OCR, it takes time and hard work to beat the hell out of it.  There are many athletes in my age group and older that have healthier bodies and have had similar athletic backgrounds to me.  The main difference I find is that they had coaches in the past that incorporated proper warm ups, cool downs, and stretching for these athletes…and if they didn’t they have excellent genetics on their side…mine must be from the basic gene pool.

On the same token I find as we get older, we get wiser with our training and recovery protocols.  I find that I spend more time working on my recovery and mobility work more than actually working out.  Crazy right?!  Why?  Because of all the tight connective, muscular, and fascia tissue problems I have due to a nonexistent recovery protocol in my past and overtraining in college to stay competitive with the top athletes.  Now pair that with training hardcore in Crossfit and OCR and all while over 30 and bam, you got a train wreck a coming (I’m there now with a bad foot injury still).

In our 20s we bounced back quickly and in are early 30s you can somewhat get away with it unless your basic like me…I had to start working on reversing the damage from the past all while keeping up with the wear and tear I am doing to my body in the present.

How does this relate to the training program that you are on?  It does!  Let’s say the program you are on is getting you excellent strength gains and you look great too.  The problem isn’t short term.  The problems you will deal with training on a program without integrated mobility work will come up maybe a decade or two later, maybe sooner if you are like me and trained hard most of your life with very little to no mobility work. Fortunately for us there is so many programs and gyms out there now that give you the tools and knowledge you need to keep your bodies healthy and hopefully pain free and still have the positive results that we all want.

How do you find these places?  Google gyms, fitness, Crossfit, etc. in your area and look at their websites.  See if they blog or post anything up about what they represent or apply with their clientele.  Do they have Facebook and Instagram pages?  I find that social media is the best way to get a quick glimpse of what each gym is all about and I can make a pretty good guess whether I want to train or send someone there.  When all else fails…try them all out and do a comparison.  In my opinion a gym or fitness program that is nailing it has:  strength and conditioning, mobility, and nutrition fundamentals built into their program.

Now go out there a win!