The Agile 8 Routine: A Complete Guide To Getting Better Results Fast!
A brief introduction to the Agile 8 routine. This routine is designed to give you a good foundation for your training program. You will get better results faster with this routine than without it. If you are new to the idea of using functional movements and exercises, then I would recommend reading my previous post first before continuing here.
What Is The Agile 8 Routine?
The Agile 8 routine is a complete set of exercises that you perform during your warm ups. These routines consist of eight different movements performed at various speeds. Each movement consists of four parts: Core, Upper Body, Lower Body and Gluteus Maximus (the big glutes). They are all done with very little rest between each part.
Each part of the routine is broken down into three phases. The first phase is called “Start Slow” and it consists of just five movements. Phase two involves increasing speed until you reach the point where you are performing six or seven movements in a row. Then, phase three begins when you increase speed again until you are doing eight or nine movements in a row. During this final phase, you will be alternating between high and low intensity work to maximize strength gains while minimizing fatigue.
How does the Agile 8 Routine work?
There are three basic principles that govern the Agile 8 routine and the exercises included within it. These are: -Excite the nervous system. -Target Weak links. -Recover from Fatigue. Now, let’s go into more detail on each one: Excite the Nervous System The first step of each movement is to “turn on” the muscles you are about to use during the exercises. These movements require your muscles to contract in a way that they aren’t used to in everyday life. As such, they require your nervous system to ramp up to send more signals to the muscles telling them to contract. This is why you see powerlifters perform specific “activating” movements before they engage in their heavy lifting. Target Weak Links The second step of each exercise is to target the weak links of your body. These are the parts of your body that are either not as strong as they should be or simply don’t get a lot of use in everyday life. If you have ever performed an exercise and felt an unusual amount of soreness in a certain area, it’s probably a weakness that you have. This routine targets these weak links by combining many movements into quick succession. Your body is forced to adapt to this new stressor by growing stronger in these weak areas. Recover from Fatigue The last thing this routine does is incorporate rest into the exercises. This is important for two reasons:
1) It allows your body to recover from fatigue.
If you push yourself to the point where you are lifting with bad form or taking extra long rests, then you won’t be doing yourself any favors.
2) During these rests you are still stimulating your body by contracting and relaxing your muscles without straining them.
Why should I use this routine?
There are three main reasons why you should use this routine:
1) It can be easily tailored to your needs: Most people are always on the lookout for good routines that can effectively help them reach their goals.
However, most of these routines are too complicated for the average gym goer and far too rigid for more experienced lifters. The Agile 8 routine is different in that it can be easily tailored to your specific needs. For example, if you are a powerlifter you can focus on just the big three, or if you are more of a bodybuilder then you can include more isolation exercises in between your heavy compound movements. For the average gym goer, this routine is perfect to give you that extra push in the right direction.
2) It’s easy to remember: Let’s face it, most people don’t have the long attention span required to learn long and complicated routines.
With this routine however, you only need to learn 8 different exercises and you have a routine that you can practice without even using a single weight. You can even mix and match the order of the exercises if you are feeling adventurous.
3) It’s perfect for both men and women: This routine is gender neutral.
There is no exercise in this plan that will give men an advantage over women or vice versa. This means that EVERYONE can benefit from this routine.
How do I use this routine?
There are two different ways that you can use the Agile 8 routine. The first way is the “standard” way, which is what most people should follow unless you have experience in weight training. Since most people have little to no experience in lifting weights, I have altered the routine to accommodate for novices. HOWEVER! If you are NOT a beginner, then there is a second way to do this routine that will provide much faster results. I will discuss this “advanced” method below for those who are interested.
Sources & references used in this article:
The Acupressure Warmup: For Fitness, Athletic Preparation and Injury Management by M Coseo – 1992 – books.google.com
Virtual Team Alliance (VTA): modeling the effects of goal incongruency in semi-routine, fast-paced project organizations by J Thomsen – 1998 – gpc.stanford.edu