Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular My Fitenss File programming.
My Fitness File programs sessions at a certain bias based on your strengths and weaknesses. To ensure you can retain this bias (while still incorporating EIPs), you should follow the following guidelines.
SUMMARY:
Choose one, two or three EIPs that are your biggest weaknesses. Choose basic EIPs to build a foundation before you get complex. Complete each EIP a minimum of twice a week. Do this for two months before changing EIPs.
Prioritise weaknesses:
You should compelte EIPs for your major weaknesses. When the movement(s) you’re targeting improve, and other weaknesses are exposed, shift your focus to them.
Don’t do too many EIPs:
You should choose a maximum of three EIPs at a time. Doing any more than this and you will dilute the effectiveness of the sessions. Focus on your major weaknesses. For example, you may do pistol ability, chest to bar stamina and strict HSPU ability.
Do each EIP often enough:
You should complete each EIP a minimum of twice a week. At only five minutes each, twice a week will give you enough of a dose to see a significant improvement. For example, you might complete your pistol ability EIP every Monday and Thursday.
Stick with your EIPs:
You need to commit to your chosen EIPs for long enough to cause a significant change. You should compelte each EIP for eight weeks, this will give you a minimum of 16 doses of practice for each movement.
Walk before you can run:
Build a solid foundation before you try to get too complex. If you’re trying to get your first muscle-up, and you’re still a long way off, you’ll get there more quickly by doing the ring position conditioning program first. The same applies for doing handstand position conditioning before walking handstands. In the long term, your technique will be much more resilient and efficient.
Balance EIPs with MFF session types:
You should be selective with which EIPs you combine with with MFF sessions. Avoid competing an EIP for a movement when that same movement is being used in your MFF training for that day. EIPs work by doing a small amount of practice often. Doing a chest to bar pull-up EIP before a MFF session that contains pull-ups will dull the long term potency of the EIPs.
Do your EIPs first:
EIPs focus heavily on ‘practice’, rather than ‘training’. Practice is best done when not under fatigue. As such, you should put your EIPs at the start of a bout of training.
EIPs are an addition, not a replacement:
EIPs should be used to add to your MFF training, not replace it. Prioritise your MFF training, then add in EIPs as an extra.
