Forum Replies Created
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Dead Bug:
- neutral neck
- arms up like Frankenstein
- palms facing each other
- flatten lumbar curve of back by rotating pelvis posteriorly
- flex quads
- dorsi flexion in ankles
- slightly pigeon toed feet by internally rotating at the hips
- drive heels toward sky
Stress:
- imbalances lead to injury
- breathe
- awareness
- lower arm and resist rotation of the palms externally
- lower leg and resist the rotation of the hip externally
- lower legs and keep low back touching ground in order to test posture
Spiderman:
- push up position
- feet wider than squat stance
- knee inside instep
- straighten back leg
- reach head through shoulders
- torso rotation, hand in line with other hand
Stress:
- challenge hip stability, bend elbow
- keep hip shelf flat
- separate shoulders from hips
- pull hands back to open flexors/extensors
- don’t let knee deviate or drive out
- breathe
- use push up to reset posture when switching to other foot to perform the complex
- take away points of contact to challenge stability
- look for defaults and inability to maintain neutral position
See Saw Walk:
- tall pretty posture
- hug the world
- hands to shoulder girdle, be aware of the chain
- short rib cage
- internally rotate one hip, not just foot
- slightly bend other knee
- active foot, grab the ground
- chest gets low, heel high
- look for flat hip shelf
- breathe
- even distribution of force
- when you lose position finish movement, don’t just bail out of position
- remember it is a movement pattern
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I never was a fan of Cook’s FMS either. To me it is more of a mobility assessment than functional movement assessment. The movements shown are horrible and are purposely narrowed to challenge mobility. Even in most functional movement that I coach narrow stances are almost never used. And if I ever seen an athlete lunge like he is proposing to a woman I would punch him in the dick (old school CFFB phrase there).
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I came across Ian McKeown’s AAA (Athletic Ability Assessment) protocol. It consists of isometric holds, bounding, lunging, single leg hopping, pull ups, and push ups. Aside from the lunging and single leg hopping, I think that the planking and overhead squat might be good tools to assess strength or mobility but not so much athleticism.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4275191/ -
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Special Physical Preparation (SPP) concentrates on exercises which are more specific to your particular sport. This is the actual practice of your sport as well as breaking down the specifics of your sport and working on these skills separately. I’ll use a baseball analogy (even though baseball is organized grab-ass). You can play in simulated games to increase performance in the sport. You can also break it down to catching drills, running drills, and hitting drills to enhance your performance in the sport. You are working on replicating movement patterns and honing the intrinsic factors of your force production.
Whereas specificity concentrates on training relevant muscles to your sport without adhering to specific movement patterns. It has no regards to specificity. An example of this would be performing lying hamstring curls in order to improve your sprinting ability. Or gymnasts performing bicep curls in order to improve their ability to do parallel bar work on ring work. They are working the muscles against resistance according to biomechanical principles and leverages to get them stronger. Siff listed 10 aspects in specificity training: type of muscle contraction, movement pattern, region of movement, velocity of movement, force of contraction, muscle fibre recruitment, metabolism (this is interesting), biochemical adaptation, flexibility, and fatigue.
I feel that the two can be bridged due to the fact that you are learning how to move the body effectively through space by performing their movements. With both, no matter what, you will have changes in gravity, changes in rotation, changes in inertia, and changes in mechanical stiffness. You’re developing the neuromuscular skills to coordinate your body to move effectively. As you sharpen and work towards perfecting the movements your awareness will increase and overall you will be moving the body better.
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Discount Double Check playas!!!!!
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What is strength? Man, what a rabbit hole this question can lead someone down. I agree with everyone’s statement regarding the various kinds of strength; emotional, mental, and physical. I think once more context is provided, like using the first chapters of the three books as reference points, than the question becomes “what is physical strength?” I’m a Supertraining guy so I’ll reference Siff’s definition. Strength is the product of muscular action initiated an orchestrated by electrical processes in the nervous system of the body. This is the “sciencey” definition. I like to think of strength as a unit of measure. It is a unit of measure of the body’s ability to overcome an external resistance. Once you look at strength in this matter than you can use it to help gauge progress and performance.
An amateur athlete lacking strength will use any strength increases as signs of progress during their maturation. An intermediate will get more specific with their strength training. They will look to funnel their training towards whatever their weaknesses are. They will begin to prioritize maximal strength, absolute strength, speed-strength, strength-speed, or explosive strength accordingly. They will use increases in any or all levels of strength as signs of progress. At the elite level, where the gains become few and rare, the athlete will be looking to improve just one tiny aspect in their performance. Typically, this will revolve around their specific skill sets being that at this point the athlete has matured and borderline “perfected” their game. A slight increase in any part of the skill sets will undoubtedly be a result of an increase in strength.
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Short term goals:
a. The make a clear point to powerathletehq that they made the right choice when selecting me to be part of this program.
b. To implement the gained knowledge with my Sports Performance programs at UXO. I’ve been using core PA concepts with my Youth Offseason Football Strength Camp with huge success. This camp will end Feb 26th. We will then switch to a 4 week Speed/Agility Camp with the same group. I’m looking to add new concepts that were learned in the Academy during these 4 weeks.
c. To improve my coaches under me at UXO with any key concepts learned from the Academy. A high tide rises all ships.
Long term:
a. To set the standard for S&C’s. I want to be an example of what others will strive to be. Is this attainable? Yes. It starts with continuing to improve myself and setting the standard in my area first. Then I expect to travel around the U.S. promoting myself, my methods, and my philosophy. I’ll be releasing my eBook within the next 60 days and will hash out a sort of book tour by fall 2016.
b. To start my own gym and become a hub for coaching development throughout the industry in this area as well as have the gym draw athletes from all sports who want to improve their movement. The goal for the gym will be by Jan 2017.
c. To share my knowledge with the world. To share it with those who will listen and want to learn. My life statement reads: To live, love, improve my productive mind, and give back. I want to make an impact on those I chose to surround myself with as well as those who are willing to learn.
