Training On Your Own In The Gym: What You Should Be Doing



This is a question that is often asked by our athletes who are starting their personally designed program at EZIA. Our programs are built around ESP, which stand for endurance, strength, and power. This program is designed to challenge all ages, abilities and skill levels to help achieve personal performance goals. Your individual EZIA program is a periodized plan with workouts to use on your own. The foundation of our workouts are built around a methodology that EZIA Human Performance stands behind.


Below, we listed four of the core pillars that stand with our EZIA methodology. When training in the gym on your own, consider the following points.


1. TRAIN ON YOUR FEET

The majority of things that are done in life happen on your feet especially sports. You are at the mercy of your own body. Many gyms have machines that are designed to spot train your muscles. They may seem like they are safe, but in reality could be making you weaker as an active human being. Instead of using the leg press machine where you lie on your back, try squatting on two feet while holding on to dumbbells.


2. TOTAL BODY AND MULTI JOINT MOVEMENTS

Athletes for the most part use their entire body when making sport like movements. In the gym you should train your joints, muscles, and tendons the same way. It saves time. Instead of a regular shoulder press, try adding a walking lunge or a squat to a shoulder press in one smooth movement. These types of movements help with coordination and elevate your heart rate quickly.


3. UNILATERAL MOVEMENTS

These are movements that are done with one arm or one leg at a time. Training unilaterally is important because when an athlete runs or throws, they use one foot or one arm at a time. If one arm or one leg is stronger, that imbalance could lead to injuries. Don’t forget you’re only as strong as your weakest link. Split squats or single arm rows are great examples.


If you want to jump higher, play faster, accelerate quicker, or change direction better you have to train that way. Also, some great things about explosive movements are that they help speed up the nervous system, improve coordination, and when done with proper technique, they’ll decrease the likelihood of injury. Our favorite explosive movements are plyometrics and olympic lifts such as the clean and jerk.