Durability is the final of the three foundational skills, along with Strength and Endurance. Once again, if you don’t have a baseline level of these three physical traits, it will be very difficult or impossible to build yourself up as a well-rounded athlete. Specifically, if you don’t have Durability, you will get hurt.
Being physically Durable means being able to withstand hard physical training or a test, and come out in one piece. We train for this in the gym by working on our muscular flexibility (to avoid strains or tears from trying to move a tight muscle really fast), and developing full range of motion around our joints (to prevent a dreaded knee or shoulder injury that comes from expressing ranges of motion that our joints are not ready for). We do this by warming up correctly, getting our core temperature up and then progressing through increased range of motion to prepare for the workout, or know how we need to modify it. Then we cool down after the workout with some more slow movement, myofascial release with lacrosse balls and foam rollers, and stretching to relax and lengthen the muscles now that they’re nice and warm.
Another aspect of being hard to injure is a solid base of core strength. We know from our training that strength and power starts in the core, and then can be expressed outward to the extremities, so core strength is necessary for performance. But our abdominals and our back muscles are also primary protectors of our spine, and improper spinal movement. Doing your sit-ups and back extensions on the GHD will allow you to deadlift with a stable, neutral spine. I’ve read stories of CrossFitters who have gotten into bad car accidents and the doctors telling them that if their core wasn’t so well developed they likely would have died.
On the mental side, being Durable means having a flexible attitude, one that can withstand the hits that life brings without completely falling apart. Expect the unexpected, stay true to your strong core beliefs, and you’ll be standing again after the hard times.
Next time we’ll continue digging into another physical and mental skill that becomes very important in training and in life – Stamina. I like to think of it as Strength-Endurance. Until then, let’s be intentional about our warm-ups and cool-downs, and do a few extra sets of V-ups after the workout. Your increased Durability will keep you training and enjoying life!
Ryan