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STORY
These hips will probably lie.
There is an unfortunate reality that comes with sport, work, and strength training. That reality is simply figuring out the correct dose of each component so it benefits and even elevates your overall goal(s). Now, I understand most of us don’t compete in a sport or at a high level. Whether you do or don't, this article will be valuable either way. So, how do you properly dose all these pieces of your day-to-day and month-to-month life for maximum benefit?
The main focus is ensuring that you're able to strength train effectively while reducing stiffness, easily getting down to and off the ground, and maintaining power in as many positions as possible. The answer is straightforward: train through a full range of motion. You should train full-range movements across multiple planes:
Sagittal: squats, deadlifts, etc.
Frontal: side lunges, lateral raises, etc.
Transverse: twists, rotations, etc.
In strength training, we typically focus mainly on the sagittal plane, with only occasional exercises in the other two.
If we begin incorporating more full-range exercises and movements in all three planes, while applying progressive overload, our mobility and strength will both increase. Don't just rely on your sport, job, or hobby to naturally include these movements. By training them intentionally in a controlled environment and emphasizing proper form, you'll inherently transfer these skills to real-world situations—even when perfect form isn't possible.
Quick notes:
Don’t be afraid to train movements involving a rounded or flexed spine, twisting, turning, or explosive bursts (just be mindful of load and movement patterns).
““Daily exercise alleviates dosas, especially kapha, and promotes recovery and health.”
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STRUCTURE
The Technique vs Strength Debate
Many athletes fear that lifting heavy will compromise their agility and skill. They worry about stiffness or losing their technical edge.
What Science Says: Research actually shows that lifting through a full range of motion can maintain, and even improve your flexibility. A study published in the Journal of Strength & Conditioning Research showed athletes performing full-range lifts increased their overall mobility.
Programming Tips:
Heavy Lifts: Schedule them on your lighter sport & practice days.
Moderate/Mobility Lifting Sessions: Save these for days when you're training sport-specific hard.
Example Weekly Template:
Mon (Heavy lifts): Squats & Deadlifts / Light drilling
Tue (Moderate): Upper body & Mobility work / Hard sparring
Wed (Rest/Recovery): Active rest
Thu (Heavy lifts): Bench Press & Rows / Technique-focused drills
Fri (Moderate): Accessory lifts & Mobility / Hard sparring
Sat (Optional): Conditioning or active recovery
Sun: Rest
*Introduce more rest and/or load management if you seem to not generally recovering well.
Thanks for reading this week’s edition of Unmasked by The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!
MINDSET
Strength isn't the enemy of technique. It’s how you structure your training that determines whether you get stiff or stay sharp. Lift smart and move better.
Remember, it's not strength versus technique; it's strength AND technique working together.
Train smart, stay flexible, and dominate your goals.
Keep training hard.
