Is there an update coming to to 8 weeks to 5K? Or how do I balance the program?

[RangerX]

So I noticed there is some calisthenics in the 8 weeks to 5K program but it is almost all push dominant and abdominal curling dominant and quad dominant exercises for the calisthenics. There's a lack of posterior chain exercises and what do I need to balance the workout besides some stretches? Or is there an update planned for that program that will cover it it?

 

[Laura Rainbow Dragon]

@RangerX I disagree with your assessment that 8 Weeks to 5K lacks posterior chain work. Exercises such as squats, lunges, and planks--all of which are prevalent throughout the program--target both front and back body muscles. Additionally, the program includes some posterior-focused exercises such as reverse angels and calf raises.

If you would like to focus more heavily on posterior chain work than what is already covered in the program, you can of course always add in some extra exercises yourself. I recommend DAREBEE's Guide: What Muscles Do and How to Train Them along with the Bodyweight Exercises Chart as good references to help you choose exercises that will target the areas you are wanting to emphasize more.

 

[RangerX]

Interesting. I would consider those all push dominant exercises but I'm super paranoid about posture so I only think there needs to be more posterior chain work

 

[Laura Rainbow Dragon]

For posture specifically, I like the Posture Workout.

I often do this one as a warm-up. (I do hip circles instead of the wall stand at the end, since I'm doing it as a warm-up and so want more dynamic exercises. But the wall stand is good too.) It's not solely posterior chain work but includes exercises targeting the abdominals and obliques as well. These muscles are also important to good posture.

There's also Posture Perfect, which has a stronger focus strictly on the posterior chain, although it also targets, to a lesser extent, the abs and obliques as well.

 

[RangerX]

Thanks. I have some very specific postural issues I'm trying to fix Forward head rounded shoulders thoracic kyphosis anterior pelvic tilting lateral pelvic tilt with the right hip being the high one and a waddle when I walk

 

[Laura Rainbow Dragon]

The posture workouts I've linked above should help with most of that stuff. For the forward head position, you might also want to add in some neck exercises. Lifestyle changes are also important such as limiting time staring down at a cell phone and ensuring your desk environment is ergonomically optimized. See these office ergonomics fact sheets for suggested best practices.

Do you know what is causing your lateral pelvic tilt? If you are able to pinpoint specific muscular weaknesses you will more easily be able to program appropriate exercises to strengthen those areas.

 

[RangerX]

I'm not sure what a desk environment is. Work a warehouse job but I am required to look at a handheld device a lot

 

[LiteraryMatcha]

For posture specifically, I like the Posture Workout. (...)
I often do this one as a warm-up. (I do hip circles instead of the wall stand at the end, since I'm doing it as a warm-up and so want more dynamic exercises. But the wall stand is good too.) It's not solely posterior chain work but includes exercises targeting the abdominals and obliques as well. These muscles are also important to good posture.

There's also Posture Perfect, which has a stronger focus strictly on the posterior chain, although it also targets, to a lesser extent, the abs and obliques as well.(...)


The posture workouts I've linked above should help with most of that stuff. For the forward head position, you might also want to add in some neck exercises. Lifestyle changes are also important such as limiting time staring down at a cell phone and ensuring your desk environment is ergonomically optimized. See these office ergonomics fact sheets for suggested best practices.

Do you know what is causing your lateral pelvic tilt? If you are able to pinpoint specific muscular weaknesses you will more easily be able to program appropriate exercises to strengthen those areas.
(...)

@RangerX Honestly this is the best advice anyone could ever give you for issues like mild thoracic kyphosis (granted there isn't any contraindication for it).

To help ameliorate APT you have to focus on your hip flexors/iliopsoas, which are also covered by many workouts in Darebee specifically made for this issue.

Regarding the LPT, especially considering the other issues you mention having, it is worth pondering if this is just a postural or muscle imbalance issue, or if there is something pernicious causing all of the aforementioned issues as a whole (injury/trauma, scoliosis, neuromuscular conditions, degenerative conditions, structural anomalies, etc.)
If that's the case, you are better off going to a physiotherapist and a doctor to investigate your specific needs.


It is unrealistic to expect a fitness program aimed at a diverse general population to tailor itself to these specific clinical needs; that falls outside the scope of such a program.

As users of a free resource, it is our own responsibility to manage our specific health limitations and seek professional guidance when a general program isn't the right fit.
Let’s keep the focus on the resource as it is intended to be used -and supported-.

 

[RangerX]

@RangerX Honestly this is the best advice anyone could ever give you for issues like mild thoracic kyphosis (granted there isn't any contraindication for it).

To help ameliorate APT you have to focus on your hip flexors/iliopsoas, which are also covered by many workouts in Darebee specifically made for this issue.

Regarding the LPT, especially considering the other issues you mention having, it is worth pondering if this is just a postural or muscle imbalance issue, or if there is something pernicious causing all of the aforementioned issues as a whole (injury/trauma, scoliosis, neuromuscular conditions, degenerative conditions, structural anomalies, etc.)
If that's the case, you are better off going to a physiotherapist and a doctor to investigate your specific needs.


It is unrealistic to expect a fitness program aimed at a diverse general population to tailor itself to these specific clinical needs; that falls outside the scope of such a program.

As users of a free resource, it is our own responsibility to manage our specific health limitations and seek professional guidance when a general program isn't the right fit.
Let’s keep the focus on the resource as it is intended to be used -and supported-.

I wasn't expecting the program to fix my issues LOL. The thing I was just asking if there was a plan in to make it more balanced because it seems like it is very heavily focused on the front side of the body. That was what I was asking. Now I am concerned with posture. I'm already working with therapists and stuff. I do not think it's any deep structural issues like that. I think it's just muscular imbalanceis from years of combat sports and and gaming and weight fluctuations, construction work, Warehouse work, etc. And now I'm trying to correct it and find out ways to modify things to. While I am correcting, it not be counterproductive, but I was just asking if there was a plan to make the program more balanced or how to understand the balancing of the program. I wasn't put in anyone down that wasn't insulting anybody. I wasn't trying to dog anyone. I was just trying to learn and understand something that maybe I was misunderstanding

 

[RangerX]

And if it's any help full information. I'm currently doing the stacked program cuz I think it targets a lot of those issues that I mentioned

 

[LiteraryMatcha]

And if it's any help full information. I'm currently doing the stacked program cuz I think it targets a lot of those issues that I mentioned

That makes sense.

If you’ve found a program that feels more aligned with your specific needs and training goals, then utilizing that is definitely the best approach.
Good luck with your training and your recovery.

 

[Laura Rainbow Dragon]

I'm not sure what a desk environment is. Work a warehouse job but I am required to look at a handheld device a lot

If you're able to hold the device high enough that you can use it without hunching your shoulders forward, this could help.

What about at home? Do you have a computer there? Or do you access the Web solely via a cell phone? If the former, what is your setup like for your home computer? For your cell phone use, same deal as your handheld for work: try to position it so you're not hunching your shoulders during use. See the Office Ergonomics fact sheets specifically on positioning a monitor and on good body position for sitting.

Stacked looks like a good compliment to 8 Weeks to 5K for you.

 

[RangerX]

If you're able to hold the device high enough that you can use it without hunching your shoulders forward, this could help.

What about at home? Do you have a computer there? Or do you access the Web solely via a cell phone? If the former, what is your setup like for your home computer? For your cell phone use, same deal as your handheld for work: try to position it so you're not hunching your shoulders during use. See the Office Ergonomics fact sheets specifically on positioning a monitor and on good body position for sitting.

Stacked looks like a good compliment to 8 Weeks to 5K for you.

I'm really ever on the computer but I can work on holding my phone higher or just being on it less.

 

[RangerX]

What I'm going to do is run stacked by itself anywhere from 3 to 6 months and then transition to 8 weeks to 5K which means I'll be starting that when it's cold