(Don't) Get In Shape for the Summer

Training Continuum of Getting In Shape Part II: Specific Preparation (SPP)

After the initial period of structural training is concluded, it is time to put the pedal to the metal, so to speak, and ramp up the metabolic cost of the training program. Metabolic cost is a term used to describe how challenging an exercise is to the central nervous system, how many muscles it uses, and thus, how hard it is.

For example: Petersen Step Ups with Dumbbells is an exercise used early in the training period – typically during General Preparation – to improve the functioning and strength of the vastus medialis oblique, or VMO. The VMO is the main muscular supporting structure of the knee in the front of the joint, so it is very important.

You can become very strong in the VMO, however, without getting a whole lot leaner. This is because the Petersen Step Up, though it is an important strengthening exercise to perform early on, has a very low metabolic cost. In order to lose body fat, you have to be able to perform exercises that have a greater metabolic cost, such as Barbell Back Squats.

However, most people that come into the gym to get into shape can’t do a proper Back Squat when they first begin because they lack both the proper strength and the proper flexibility. If you give them the more challenging exercise early on, they typically get injured.The point to take away is that you cannot build a house in a day; you have to spend some time laying a proper foundation.
 

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