Wanna Lift? Meet Me at the…Playground

I’ve seen a number of articles recently discussing the “ADD issue” that many exercisers experience. For years, I was guilty as charged. Every month, I was looking to change things up and try the latest program that I saw on elitefts™ or add the cool new TRX move I saw on YouTube. While I still like to change it up to keep things fresh and continually challenge the body in new ways, I maintain consistency with weight, sets/rest schemes, and foundational movements in my program.

Since January 2, I started back up on Jim Wendler’s 5/3/1 strength training program. I followed this program fairly closely in 2011, and every one of my primary lifts (bench, squat, and deadlift) improved. I continued with this program for the beginning of the year and stuck with it before recently leaving for Las Vegas to work on the MMA reality TV show The Ultimate Fighter Live for three months. I wasn’t sure what equipment I would have access to out in Vegas, so I didn’t really have a training plan in place for the trip.

I should say a plan that followed 5/3/1 for three training days per week. The fourth strength training day of the week is more of a “play day.” It’s a day when I go to the local park or beach and…move. I’ll use my surroundings and my creativity to craft the session for the day. I’ve been including these “play days” into my weekly routine for a while now and they are my favorite training sessions of the week. Maybe it’s the kid in me, maybe it’s my love for the outdoors, or maybe it’s my fascination for monkeys and climbing on things.

I recently attended a “MovNat” workshop that discussed adaptation and using your environment and nature to exercise. The workshop only reinforced my passion for training outside. I've increasingly included these outdoor sessions into my clients' programs as well and they all enjoy them a great deal. From my professional athletes to my cubicle-enclosed desk jockeys, they can all appreciate and benefit from getting outside and moving their bodies.

Is there a point here?

My primary point is that you don’t have to be completely regimented and stick to the script session after session with your program. Use my personal program as an example. Follow a program for three sessions and play for the fourth one. Put simply—on occasion, defy your routine and challenge your creativity.

I understand that everyone has different goals, so this may not apply to every client or athlete. However, for the majority of the active population, let’s take a “10,000 foot view” of their fitness priorities—stay healthy, pain-free, and injury-free; enjoy activities with family and friends; play with the kids; and be happy in their own skin. Even if you're more strict with your training…maybe you compete in amateur powerlifting meets or participate in the weekly recreational football league...this “play day” can transfer nicely. Since adding in playground days, my pulling strength and grip strength have both significantly improved. This has obvious transfer into the main lifts such as the deadlift, where grip issues are often the “weak link” in the chain. It has also helped out a great deal with grappling activities such as wrestling and jiu-jitsu.

I’ve always been an advocate of body weight training and these workouts have only increased my enthusiasm. Sure, you can perform body weight exercises in the gym. They have comfy mats for your hands and smooth bars to grab for pulling movements. But do you really need to be inside to get these movements in? Why not head to the local park or playground and utilize the swing set, tree, and ground? The following clip shows you a quick example:

This workout follows a bit of a pattern (pull, push, torso, mobility). However, the sessions have become increasingly less "formal." I try not to think as much during these workouts and simply stay active. The second video clip is an example of this. My goal was simply to get around the apparatus without touching the ground. I wasn’t concerned with sets or reps or if I was working my anterior chain properly. I just wanted to stay off the ground. Simple. Sure, it challenged my grip endurance primarily, but my entire body was working from my legs to my abs to my shoulders. It was a great "cardio" workout as well:

Putting it all together

Here's a sample week so that you can get a better idea of how to incorporate this outdoor day into a weekly routine.

Day 1: Facility

(A1) Barbell chest press (5/3/1)
(A2) Posterior chain mobility
(B1) Upper body push, 4 X 8
(B2) Upper body pull, 4X 8
(C) ESD (sprints)

Day 2: Facility

(A1) Barbell squat (5/3/1)
(A2) Diagonal lifts
(B1) Unilateral lower, 4 X 8
(B2) Abs
(C) Kettlebell complex

Day 3: Outdoors

(A1) Vertical pull (pull-ups)
(A2) Shoulder press/handstand work
(B1) Horizontal pull (rows)
(B2) Dips
(C) ESD (depends on location)

Day 4: Facility

(A1) Deadlifts (5/3/1)
(A2) Posterior chain mobility
(B1) Unilateral lower, 4 X 8
(B2) Abs
(C) Kettlebell complex

If you're looking to incorporate a body weight day or fun day into your routine, head out to the nearby park and find your inner monkey. Remember what your “big picture” goals are and have some fun with your training.