When we last met on this issue, I was rhetorically asking about the need and/or benefit from increasingly popular “exotic” training exercises, routines, and methodologies. We all know that these training formats can be highly beneficial – but at what price? In the business world, there is something called a “Risk to Return” ratio. Basically, it measures (in dollars) how much you’re going to get back for every inch you’re willing to stick your neck out. The further out you stick your neck, the more money you want to make. Exercise can (and SHOULD) be measured the same way. Let me illustrate.

In my first installment, I noted that Olympic and “Quick” Lifts (cleans, jerks, snatches, and all their variants) are beginning to make a comeback (in popularity) in the strength and conditioning world. Let’s take a quick look at the “Risks” and “Returns” associated with these lifts.

Risks:

-can be hard to learn/master

-proper coaching can be quite difficult to find

-can easily lead to injury with improper form (see last two) – more so than most “traditional” exercises

-special equipment (platforms, revolving bars, bumper plates, etc.) is highly beneficial (although not necessarily needed)

Returns:

-great for overall strength development

-BEST overall exercises for power (speed-strength) development

-excellent conditioning-to-work/reps-done ratio

-increased flexibility a must

-simply taxes the body in many ways that others forms of exercise CAN’T

Ok, now I’m sure that many other qualities could be added to both lists, but that’s a good starting point. As anybody in the business world will tell you, a Risk to Return ratio really doesn’t mean anything – unless it’s virtually all Risk or virtually all Return – without something else (i.e. – Risk to Return ratios of alternatives) to compare it to. You wouldn’t just go invest your money in the first stock that came along, would you? No – you’d investigate stocks, bonds, mutual funds, futures, commodities, CDs, savings accounts, money markets, and more to see which was paying the most with the least amount of risk. Well, we’ve got to look at some alternatives to our Quick Lifts before we make any decisions on whether or not to implement them into a current training program. What could we do to try and achieve gains similar (note I said similar – not identical) to those we’d get with Quick Lifts?

Well, for quickness and explosion, we could do some basic plyometrics. For strength, we could simply go on a good, result producing weight-training program. For flexibility, we could start a stretching program (which may be necessary for the Quick Lifts, anyway) or yoga. For conditioning, we could do GPP.

Now, will all of these give us the same benefits that the Quick Lifts will? No. They’ll be similar, but not the same. BUT, the risk for injury (especially if you’re not familiar with Quick Lifts and there are no qualified coaches in your area to teach you) goes down dramatically. Also, though, you can get hurt just as bad (and some would say just as easily) doing “traditional” exercises such as deadlifts, squats, or bent rows. Are the Risks worth the Returns?

That is an answer only you can provide – and only for yourself. It’s up to you to decide if you want to “take the risk.”

What I’m trying to get at, is that although many of these “exotic” and more advanced routines are in vogue right now doesn’t mean that you have to rush out and do them. Before you start or try anything new, do a Risk to Return analysis for yourself. Explore alternatives. Once you have all (or at least, A LOT) of information, the make an informed decision. Your final decision might be that you want to try the “exotic” training anyway, and there’s not a thing wrong with that. In fact, it can be a good thing.

Just be sure that when you make a decision, it’s an informed one – and that you know what you’re getting yourself into.

Train Hard, Rest Hard, Play Hard.