The 10-Minutes-Per-Decade Rule: Your Path to Better Range of Motion
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Mar 25, 2025
Discover how to enhance your mobility and flexibility with the '10-minutes-per-decade' rule. Learn mental strategies for tackling AMRAP versus for-time workouts to maximize performance. Unpack effective ways to encourage children to participate in physical activities, while balancing their feelings and promoting healthy habits. Plus, explore how to seamlessly incorporate swimming into strength training for a well-rounded fitness approach. Tune in for practical tips that can elevate your performance and family wellness!
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volunteer_activism ADVICE
Pre-Training Mobility
Spend time before training on mobility to achieve full range of motion.
Address limitations like squat depth with targeted exercises.
insights INSIGHT
Functional Range of Motion
Functional range of motion, encompassing flexibility, mobility, and stability, is crucial for overall fitness.
It's as important as strength and conditioning, though current science prioritizes VO2 max and muscle mass.
volunteer_activism ADVICE
10-Minute Rule
Aim for 10 minutes of mobility work per decade of your age.
Prioritize achieving full range of motion in key movements like squats and overhead reaches.
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This book provides an in-depth look at the making of the first two seasons of HBO's Game of Thrones. It includes interviews with key creative forces behind the show, profiles of major characters, family trees, and detailed descriptions of pivotal scenes such as the storming of King's Landing. The book helps viewers understand the complex storylines and character relationships, making it a valuable resource for fans of the series.
The 4 Questions We're Answering:
1. How can we effectively incorporate mobility and maintenance work into our daily routines to enhance performance and prevent injury?
2. What mental strategies should we use to approach AMRAP workouts versus for-time workouts to optimize performance in each format?
3. How do we handle situations where children resist participating in physical activities, while ensuring they develop healthy lifestyle habits?
4. What's the most effective way to incorporate swimming into an existing strength and conditioning program for balanced fitness development?
Chasing Excellence 