The 10-Minutes-Per-Decade Rule: Your Path to Better Range of Motion

The full Listener's Guide

In This Episode

Join us for an in-depth discussion on mobility, mental strategies for different workout formats, parenting, and swimming in training programs.

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Questions & Quick Takeaways:

Mobility & Maintenance

Question: How can we effectively incorporate mobility and maintenance into our fitness routines?

Key Insights:

• Follow the 10-minutes-per-decade rule for mobility work

• Focus on primary areas: ankle mobility, hip flexibility, and shoulder range of motion

• Incorporate mobility work during passive activities like watching TV or at kids' sports events

AMRAP vs. For-Time Strategy

Question: What are the different mental approaches for AMRAP versus for-time workouts?

Key Insights:

• Calculate expected rounds after first round completion

• Turn AMRAPs into fixed-round targets for better mental framing

• Focus on rounds completed rather than time remaining

Children & Sports Participation

Question: How do we handle situations when children don't want to participate in sports?

Key Insights:

• Balance between enforcement and enjoyment

• Guide children toward active pursuits while remaining flexible about the specific activity

• Consider long-term health benefits when making decisions

Swimming in Training

Question: What's the best way to incorporate swimming into a training program?

Key Insights:

• Can be incorporated as a 5th, 6th, or 7th training day

• Maintain a minimum 3 days of strength training

• Consider running capacity before replacing running with swimming

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Chase Club Deep Dive

Mobility & Maintenance

Context: The relationship between aging and mobility needs becomes increasingly important as we progress through life. The 10-minutes-per-decade rule provides a framework for addressing these needs systematically.

Practical Application:

• Pre-workout mobility assessment focusing on ankles, hips, and shoulders