Performance in any sport like running, jiu jitsu, and dance requires more than just practicing your primary discipline. In fact, having strategic accessory work can dramatically improve your performance & longevity.

With this week's newsletter, I want to explain what an accessory exercise is and how choosing the right supplemental exercise(s) can fit best for your sport.

BUT FIRST,

"What exactly is an accessory exercise?"

An accessory exercise is a supplemental movement performed on top of your main lifts such as your squats, bench, or deadlifts. In addition, we have to understand the hierarchy of accessory exercises.

Accessory exercises fall into three tiers based on their transfer potential:

TIER 1 (Highest Transfer)

> Direct variations of main lifts (i.e. pause squats, close-grip bench)

> Exercises targeting limiting factors in primary movements

> Unilateral (single-sided) versions of bilateral (double-sided) exercises (i.e. single-leg RDLs)

TIER 2 (Moderate Transfer)

> Exercises for secondary/synergistic muscles in primary patterns

> Modified loading variations (i.e. bands, cables)

> Velocity-specific training options (i.e. tempo reps)

TIER 3 (Balance & Prevention)

> Antagonist muscle development

> Stabilizer and core exercises (i.e. box jumps for better core stability & explosiveness in a heavy loaded squat)

> Corrective movements for individual limitations

If this is a lot info to you, don't worry. My job is to simplify. If you are picking and choosing exercises, one question to ask yourself is this;

"What would this exercise do to benefit me?"

This is where you would pick the "right" exercise based on what you're trying to accomplish.

You want to choose accessories based on:

• Movement pattern similarity to your primary lifts or sport
• Force vector alignment (horizontal vs. vertical, unilateral vs. bilateral)
• Your specific weak links identified through assessment
• Individual factors (training history, recovery capacity, biomechanics)

Then from there, you'd want build a complementary program

Implement the accessories by using strategic exercise pairings (agonist-antagonist, movement patterns), appropriate distribution across your training split, & periodized approach which means higher variety early on then more specificity later.

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Real World Example ––

If you're a runner or a dancer,

Tier 1 accessory may look like eccentric (slow & controlled) calf raises on a step

Tier 2 accessory could be a dumbbell/barbell hip thrust and

Tier 3 accessory can be a thoracic spine mobility based drill like Thread the Needle

What Your Training Program Needs

It's imperative to know that your program should involve proper accessory exercises that prepares your for main lifts that you aren't fully comfortable with and ultimately, they should eventually help you improve your overall performance in sport.

See for yourself of what my client, Kristof, has to say about how his training aligns with dancing.

If you need help programming accessory exercises into your plan, schedule a complimentary consultation on me.

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