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Five Common Training Errors

A training session should be carefully structured from an organized program. Each component of the training session needs to have a transferable benefit that ultimately advances assurance of the performance desired. In the world of programming, a variety of methods can be integrated to produce optimal adaptations, but it’s using a system that has been supported to work is the key consideration.

This article will focus on the five common training errors that individuals are likely to practice while participating in a fitness and wellness journey. After reading this article, individuals will be able to tweak their training sessions and program to achieve their targeted goals. These five errors are commonly performed and a variety of professional coaches recognize these matters as detrimental towards any training objective.

1. Insufficient Warm-Up

First things first, a treadmill run is not the best way to prepare the body for a training session! Let’s say it again, a treadmill run is not the best way to prepare the body for a training session! It definitely can be “included” in the warm-up to produce general movement, but it should not be the only thing.

In order to optimize movement for the training session, the warm-up should be focused on preparing the body for the upcoming demands. The demand is real and should be addressed as a phased sequence to prioritize the opportunities of local and global return.

You may ask, what is a local and global return? Our body is uniquely made up of a variety of organs that come together to operate life. Each organ system supports a function that needs to be provided to keep the body running smoothly. When we examine the body through a local lens, the body has some very deep muscles that are usually small in nature but provide a great effort in stabilizing the joints through movement. Additionally, the global muscles are the ones that are large and more superficial. These muscles are largely considered to be the most demanding when it comes to movement as a whole. At times, our bodies tend to get in a funk. A funk from postural distortions, lack of healing from injuries, repetitive motions, or growth errors that produce faults in the kinetic chain. Therefore, an OPTIMAL PREPARATION procedure to help correct their ramifications and improve the quality of movement for the session is needed.


  1. Massage

  2. Flexibility

  3. Mobility

  4. Stability

  5. Foundation

  6. Activation

The videos below will demonstrate what is a GREAT way to warm-up for a total push day which includes squatting and overhead pressing.

Massage: Hypervolt ½ Kneel Hip Flexor

60 seconds - each side

Flexibility: ½ Kneel Quad Stretch (Rear Foot Elevated)

x60 seconds - each side

Mobility: Alt Groiner

x30 seconds

Low Pillar Bridge w/ KB Sliding Push/Pull

x15 seconds - each arm

Bodyweight Squat

3x5 repetitions

MB OH Slam

5x5 repetitions

2. Fixed Repetitions & Sets

A fixed concept will only get you so far! The body is pretty damn good at adapting with the intent to overcome the rigors of the once delivered stressors. With that said, the continued efforts to perform 3 sets of 10 repetitions are erroneous and misguided.