Release - stretch -strengthen

Maximize exercise effectiveness, efficiency & safety

Get the most out of your exercise effort by supporting the health of your muscles and connective tissue while maximizing your strength training efficiency.

Great! How?

• Step 1: Release muscle adhesion and promote circulation with self-myofascial release (SMR)

• Step 2: Prepare the muscle and connective tissue for load bearing with stretching

• Step 3: Utilize a minimalist approach to resistance training to capture the most strength gains with the least wear and tear (oxidative stress)

Does SMR help stretching and resistance training? YES!

1. Increased Flexibility: SMR helps release tightness in muscles and fascia, which can improve your range of motion and make stretching more effective.

2. Enhanced Muscle Recovery: By relieving adhesion, tension and soreness, SMR can prepare your muscles for stretching, allowing for a deeper stretch.

3. Improved Muscle Activation: SMR can help activate underused muscles, which can enhance your stretching routine and overall mobility.

4. Reduced Pain During Stretching: By alleviating tightness and knots, SMR can make stretching more comfortable, reducing the risk of strain.

5. Better Posture: Regular SMR can help correct muscle imbalances, which may improve your overall posture and make stretching easier.

Incorporating SMR before stretching can help you achieve better results and maintain muscle health.

Does stretching help with resistance training? YES!

Stretching can significantly benefit resistance training in several ways:

1. Improved Flexibility: Regular stretching enhances your range of motion, allowing for better form during lifts and helping to prevent injuries.

2. Injury Prevention: Stretching helps maintain muscle elasticity and joint flexibility, reducing the risk of strains and sprains during workouts.

3. Enhanced Recovery: Stretching post-workout can promote blood flow, helping to reduce muscle soreness and speed up recovery.

4. Better Muscle Activation: Dynamic stretching before lifting can activate muscles and prepare them for intense work, improving overall performance.

5. Posture Improvement: Stretching can address muscle imbalances and tightness, which can enhance posture and alignment during weight training.

6. Mind-Body Connection: Stretching encourages mindfulness and body awareness, which can improve focus and performance during lifts.

What is a Minimalist strength training approach?

A minimalist strength training approach focuses on maximizing results with minimal time, equipment, and complexity. This method is ideal for people who want efficient workouts, prefer simplicity, or have limited access to gym equipment. Here’s how it can be structured:

Why would I use this type of approach?

Minimalist strength training offers several benefits:

1. Efficiency: With fewer exercises and shorter workout sessions, you can achieve a full-body workout in less time, making it easier to fit into a busy schedule.

2. Simplicity: A focus on a few key movements reduces complexity, making it easier to learn and master essential exercises.

3. Accessibility: Minimalist training often requires little to no equipment, making it suitable for home workouts and for those who may not have access to a gym.

4. Effective Strength Gains: Compound movements work multiple muscle groups, promoting overall strength and functional fitness more effectively than isolated exercises.

5. Reduced Risk of Injury: By emphasizing proper form and a limited number of movements, there's less chance of overuse injuries associated with complex routines or excessive volume.

6. Sustainability: The simplicity and efficiency make it easier to stick to a routine over the long term, encouraging consistency and adherence to fitness goals.

7. Flexibility: This approach can be easily adapted to different fitness levels, allowing for progression as strength increases.

8. Enhanced Focus: With fewer exercises, you can concentrate on technique and performance, leading to better results.

9. Reduced recovery time:  Due to lower training volume there is less muscle damage and thus quicker and deeper recovery.

10. Lower oxidative stress: Exercises causes a hormetic stress to the tissues that results in a hormetic stress. And while this is the stimulus that causes training adaptation it is best kept to the lowest level possible. Minimalist training techniques ensure a lower level of stress to the body

Overall, minimalist strength training can provide a straightforward and effective pathway to achieving fitness and strength goals.

Here’s a minimalist strength training workout that incorporates self-myofascial release (SMR), stretching, and strengthening exercises. This routine is designed to enhance flexibility, activate muscles, and promote strength in an efficient manner.

Release Stretch Strengthen (RSS) example workout

1. Light intensity cardio & dynamic stretching (5 minutes)

1. High knee jog

2. Treadmill or other machine

3. Brisk walk outside

4. Mountain climber

5. Jumping jacks

2. Self-Myofascial Release (SMR) (10 minutes)

1. Foam Rolling, thera-cane, SMR release ball: Focus on major muscle groups—quads, hamstrings, calves, lower back, upper back, shoulders & chest

3. Static Stretching (Hold each stretch for 45 +/- seconds)

1. Hamstring Stretch: Sit with one leg extended, reach toward your toes.

2. Calf stretch: Place your toes on the wall and press your back heel into the ground and lean forward slightly until you feel a stretch in the back of your calf.

3. Hip flexor stretch: ½ kneeling draw forward

4. Quadriceps Stretch: Stand on one leg and pull the opposite foot to your glutes.

5. Seated forward fold: Interlace fingers behind your back and lift gently.

6. Shoulder Stretch: interlace finger behind back raise arms away from back.

7. Pigeon or other external rotation of hip:

8. Down dog: start in plank then pike hips draw shoulders away from ears.

9. Forward fold: hinge at waist 

4. Mobilization ( 5 minutes)

   1. Arm Circles (CARS)

   2. Leg Swings

   3. Torso Twists

   4. Shoulder rotations

   5. Hamstring curls

   6. Kick to hand

   7. Dynamic forward folds with upward reach

5. Minimal strength training example - Do each exercise for 1 set to failure ( > 10 minutes)

   1. Squats

   2. Push ups

   3. ab crunch

   4. pull-ups

   5. back extensions

6. Cool down - (5 minutes)

   1. allow your body to cool down gradually with slow dynamic stretching, static stretching or light walking

Notes:

• Frequency: Aim for 2-3 times per week, allowing at least one rest day in between.

• Adaptability: Adjust exercises duration based on your fitness level. Start with 30 seconds of the appropriate exercise version then progress.

This program effectively combines SMR, stretching, and strength training, helping to optimize your workouts while keeping them simple and efficient.