The Importance of Accessory Training
Written by Hunter Britt
Are you giving the same amount of energy to your accessory lift training as you are to your squats?
For most athletes, the honest answer would be no. If you are on the fence after you read that question, then the answer for you as well is no. Do you get pumped and attack a set of glute-ham raises or tempo pull-ups the same as you would a snatch or any other classic lift? I understand it is not as exciting for most of us, but it holds an entirely new set of benefits and rewards to be gained that most athletes are missing out on.
In the Invictus 8-Week Strength Program we put a huge focus on working on not only the main lifts; squat, bench press, overhead press and deadlift, but accessories as well.
Benefits of Accessory Training
Break down what it means to train for life and use functional movements, then compare it to what your training looks like. In my life, not everything is a perfectly symmetrical, balanced barbell. Let’s pretend I need to help move my Grandfather’s near obsolete, bubble television that weighs as much as his refrigerator. The problem with the television – besides it poor quality – is that it is wedged between the bookshelf and wall. When I go to pick this up, it is most likely that I am not going to be able to have a perfectly flat back or even have my legs set up evenly next to each other. In an ideal world I would be able to set up the same way I would deadlift, but this is obviously not the case.
Now, we could say I could just always train picking up odd objects to improve my ability to lift them, but there are infinite shapes that are put into the category of “odd objects”. If I have been training with accessories lifts, which is going to allow me to be more prepared for a lift that is oddly shaped, I will be stronger in this “not strong position” when compared to someone who has been strictly training the balanced barbell movement.
Here is why: by training and implementing accessories lifts, an athlete is able to substantially improve strength by stressing their body in many different angles and cause different stimulus to a certain area that a classic barbell lift may not be able to challenge as well.
Accessory Training Limits Wear and Tear on the Body
To be clear, I am not saying that there are not huge benefits from the classical lifts because there are and they should continue to be performed frequently. Even with great benefits everything can have negative effects. Some of the problems that training these classic lifts all of the time as the majority with no implementation of accessory lifts is the wear and tear on the body. The constant loading of a heavy barbell on an athlete’s joints can and will start to break a body down.
What accessories allow an athlete to do is to increase the volume of training while at the same time taking the stress off a specific joint. Along with allowing an increased workload they have a good range of play in them. Do not limit the accessory work to just 3×6 glute-ham raises with a rest as needed between sets all the time; instead, use them to control volume, training density, and intensity.
GHD Movements for Accessory Work
The Glute-Hamstring Developer (GHD) is a tool we use for a variety of different accessory training for the posterior chain with traditional movements such as Hip Extensions, Back Extensions, Reverse Hypers and Glute-Ham Raises – as well as the midline and abs with exercises like the Supine Plank Hold.
How to Perform GHD Hip Extensions
You will certainly see these come up in our 8-Week Strength Cycle sessions as well as in other Invictus online programs. If you follow our Performance or Fitness programming, you should consider adding these into your post-workout at least once a week. They are also a good substitution for loaded hinging like deadlifts, if you are working around an injury. Check out how to perform what is considered the baseline movement on the GHD. You should notice improvements within a couple of weeks if you do them regularly. From there, you can develop the strength to perform Glute-Ham Raises and more.
Training Classic Lifts Only vs Adding in Accessories
We can break strength training into two simple categories. We will use the squat as our example and the main options are implementing training with accessory lifts or performing the classic lifts only.
By training the classic lift only, an athlete is going to obviously make gains with the work they are putting in, but at the same time they are going to be constantly training certain muscles and are going to be limited by their weakest muscles.
If an athlete continually dumps forward on their back squats, it is a good chance that the athlete had a weak back relative to the weight they are attempting. Now take this athlete that continually dumps forward on their squat and train their posterior chain specifically with the goal of getting it strong enough to keep their chest up and avoid dumping in the future.
By implementing accessory lifts into an athlete’s training, we are able to target those muscles needed to maintain the optimal squat position.
An athlete that keeps failing over and over once they get above parallel but isn’t dumping their chest might have quads that are the limiting factor. I can throw the athlete on the hack squat machine, a leg press, and start getting some reps in of hip-quad extensions. Instead of having the athlete just keep squat and slowly progressing, attack the weakness and make it bulletproof.
Putting It All Together
I understand that putting together a strength program that puts all of the main lifts, Olympic lifts and accessory lifts together in an effective manner can seem daunting. That is why we take care of that for you! The Invictus 8-Week Strength Program online will take the concepts discussed here, and give you an accelerated program to build a stronger base, and get you back to your regular training.