Preparing For Training

In the past my approach to preparation for training was very limited and as my body started to become beaten up, sore and generally less flexible and mobile over time, I decided to do something about it.  Then I was introduced to a simple system described by Mike Boyle by my Strength and Conditioning mates Dan Di Pasqua (Melbourne Storm S&C Coach) and Michael Crichton (S&C coach at GW performance).  This system is simple and effective and gets you prepared for training.


Preparing For Training – The Method

  1. Foam rolling & stretching
  2. Mobility and activation
  3. Dynamic warm up (multi plane, multi joint)


The Joint by Joint Approach – Boyle & Cook

The joint by joint approach to looking at the body for training is a simple yet very effective way to develop a methodology towards getting the body ready for training.  This involves looking at each major region of the body and identifying its specific needs.  Below is a description of the joint by joint approach as described by Boyle and Cook.


Joint             –>                      Need

Ankle                  –>                   Mobility

Knee                  –>                    Stability

Hip                     –>                   Mobility

Lumbar spine        –>             Stability

Thoracic spine        –>           Mobility

Glenohumeral joint   –>       Stability


This is a great simple way to approach movement preparation for training because it provides you with some structure i.e. Foam Rolller/Stretching of soft tissues around joints that need mobility i.e. plantarfascia, calf complex, gluteals, adductors, hamstrings, hip flexors, quads.  Joint mobilisation to the ankle, hip and thoracic spine.  Activation and dynamic exercises that look at multi regions of the body and prepare the body for training through like type movements or exercises that work on speed/power/agility etc.

Next time you are getting yourself ready for training, then be sure to think about this system and look to incorporate 15-20 minutes movement prep prior to your training program.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy.  Heath has a particular interest in exercise rehabilitation and strength and conditioning.  He has completed ASCA Level 2 Strength and Conditioning Course, Powerlifting Association Level 1 Coaching Course, FMS and many more.  For all of your injury treatment and management needs, touch base with us at  Principle Four Osteopathy are one of Melbourne City CBD and Docklands leading osteopathy clinics.