The last few articles I have written showcasing some complex functional multi-joint exercises I have only explained what the purpose of the exercises are and how to do them. What I did not explain is actually how you would organize them into a strength workout effectively so you ensure you keep everything balanced and avoid over-training. While it is great to know how to do these exercises you can create problems if you do not know how to structure your training schedule and program. Program design is a real science in itself when you really understand certain principles around movement and the human anatomy. It can be constant balancing act between using certain muscles too much and creating stiffness and injury, versus not using them enough and creating weakness injury. A great program can avoid this. In this article, I will explain my program design using a set of guidelines to help ensure I maintain balance while getting the most out of my strength potential.

For the past 6 months I have been working on some complex integrated multi-joint strength training exercises for myself to improve my ability to move. For over 3 years I was not been able to run without pain or complete any type of jumping or agility type of movements like I used to do without breaking down in severe pain. This was due to a battle with an auto-immune disease (psoriatic arthritis) that crippled many of my joints and while it took some time for medications to work and my body to get into remission I was not able to get back to moving like I used to. It was not necessarily my strength that was the problem for I was able to complete simple strength exercises with loads similar to what I used in the past, but every time I tried to do something fast or go for a run I would have problems. I knew I had to change my training approach to a more functional multi-joint method to teach my body how to move efficiently again. For many years I have worked with several people who struggled to walk or coordinate multi-joint movements due to disease or severe injury and it is not until I experienced this myself that I appreciated how hard it is to regain. I was eventually able to get back to running again and being able to do the things like I used to and the biggest secret or turning point was restoring my strength and control with exercises that utilized “weight shifting” seen in my recent article about multi-joint exercises. If you can learn how to use this effectively with various unilateral integrated movements it quickly helps the body overcome weaknesses and compensation really quickly by using the muscles and joints more efficiently. In this article, I will explain exactly what weight shifting is, what it looks like and why this is really is the key to movement efficiency.

The beauty of using multi-joint strength training exercises is that they can be used by anyone and often have a series of gradual progressions so you can work your way up each level. The downside of using these exercises is that they are often very difficult to learn and master. Many people look at complicated multi-joint strength exercises as just a gimmick or a circus stunt to impress people. I think sometimes this is true and these exercises can be quite crazy. However, the exercises I am about to share with you are all about trying to improve walking and running. Every exercise I use has a purpose and an objective to achieve. Nothing is random or just there to fill in time. One of the best things about the exercises I am about to discuss is that they do not require huge loads or apply tons of compression on your joints which is often a problem with strength exercises. This doesn't mean you do not need much strength, for you certainly do, it is just the strength must be obtained via the entire body as opposed to a particular area. The brain is really challenged with these exercises, arguably more so than your muscles.