Using “Fillers” In a Training Program
Fillers are extra movements in a training program that can be added in between exercises, as active rest. I typically will pick a mobility drill that focuses on an individual’s limitation as a filler exercise, or occasionally some sort of core exercise.
The biggest benefit of “fillers” is that you can continue to hammer out a particular limitation that the individual has and that active rest in between exercises ensures that you don’t waste time standing around during training (*Not that rest is bad! In some phases of training, you may want/need to take full rest periods of nothing to ensure that you are fully recovered prior to the next lift or sprint).
An example of filler exercises for an individual thas has increased hip flexor tone and poor ankle mobility, would be to perform a split squat and then follow it up with psoas active isolated stretching, and wall ankle rocking, before repeating the split squat. It would look like this:
1a) Split Squat
1b) Psoas AIS
I have to admit, I am horrible about doing this stuff in my own training program!
I write it into all of my clients programs, but when it comes to my own, I usually don’t do it. I will often just take normal rest and then repeat the exercise. The unfortunate thing is that when I don’t do it, I notice it! I get beat up much easier in training and my durability is poor. When I am more focused on including my filler exercises, I move much better and I have less aches and pains from hard training. So, I have decided to get serious and add them back into my training program.
Give some “fillers” a try inbetween your normal exercises and see how they feel to you.
Patrick
patrick@optimumsportsperformance.com
8 comments
What a coincidence you posting this =P
[...] part of “filler” exercises: athletes can perform shoulder pre-habilitative exercises such as full can, [...]
Patrick I’ve been following your blog for a couple of weeks and I do enjoy it. I especially liked inthis post that you admit to sometimes not using active rest techniques yourself! It made me laugh because I’ve been guilty of the same thing many times! =S
I also appreciate the use of real studies in your posts, which is uncommon in a lot of other blogs.
Justin,
Thank you very much for the kind words. I appreciate you taking the time out of your day to check out the blog.
Happy Holidays,
Patrick
Patrick – thanks for the idea. I often put these into a series of exercises, but don’t often think about using them to take up the “dead” time. It will help keep things moving a bit for my “never want to rest” clients. (And with runners and triathletes, that’s most of them).
I like you find it hard to practice what you preach. I’ve found knee problems lately… guess what – lack of proper hip stability and ankle mobility work lately. Fixed for now!
Thanks for the comments, Gary.
You are right, practicing what you preach can be tough!
patrick
Hey Patrick,
Preforming a psoas stretch and ankle rolling during my rests between sets of split squats is something I started doing as a direct result of a conversation I had with you about some hip mobility issues I had when squatting.
Thanks again for your help with that! I feel things have been improving since I’ve started incorporating the mobility drills you suggested.
Glad to hear that it has been working out for you!
patrick
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