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

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Patrick Cummings's avatar
Ben Bergeron's avatar
Patrick Cummings
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Ben Bergeron
Mar 25, 2025
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Chasing Excellence
Chasing Excellence
The 10-Minutes-Per-Decade Rule: Your Path to Better Range of Motion
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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

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