How To Build Great Strength & Stability Workouts
2022-05-30
How we think about strength and stability workouts needs to evolve. We often default to thinking that strength ONLY means how much weight we can lift (how much force we can produce) and stability workouts are about holding a position until we want to basically pass out. However, neither really fulfills what strength and stability workouts should advance towards if we keep making progress in our training.
Strength is a combination of the force we can create AND the forces we can resist. This is such an important addition to our discussion, because that also feeds into our idea of what stability should reflect as well. While exercises like planks and such are a great starting point, the truth is we need to continue to build off of the qualities that such exercises teach us.
That is why these 3 DVRT strength and stability workouts show how we put this into practice. First we have to learn to be strong and stable with minimal additional stress to our training. That is why so much of the early practice of our strength and stability training is largely about working in the sagittal plane (mostly up and down, back and forth), being more stable allows people to learn to use their bodies smarter.
Even then we can start to use strategies like half kneeling positions, split stances and so forth to begin to introduce more sophisticated concepts of our strength and stability workouts.
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The above work by Coach Cory Cripe shows how we start introducing and progressing our strength and stability workouts in smarter ways. The sprinter stance is a less stable squat position, but using a Bear Hug Squat helps the lifter learn to control their body better and uses the feedback of the Ultimate Sandbag not only for strength, but to understand how to create stability as well. The lateral clean is a more advanced power movement, but a great example of using a lateral step to teach more movement concepts because the larger base of support the stance creates provides us with a good leap in progression. A walking sprinter stance press makes us learn how to stabilize not only in controlling our forward movement and pelvis, but when we go to press how we have to connect our body from feet to upper body. The MAX lunge is our classic 3-D lunge because as we lunge we not only have to lift the weight, but resist forces in all planes of motion.
The following strength and stability workouts that Cory shows will continue to emphasize these very ideas.
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