[DDParticipant]

 

This is my patient 0 when I first applied CFFB to rehab protocols.  Complete tib/fib fx, titanium rod, plate and 4 screws, ended up w infections,11 surgeries, and 1.5 years rehab w me.  Went to CF Regionals in 14. Had his R hip labrum replaced with microfracture surgery 6 months ago and has started working with me again.

 

 

 

 

 

[DDParticipant]

One limitation I constantly run into when teaching the Power Athlete squat is the ability of young athletes to get below parallel without external rotation of the femur, valgus stress at the knee and reversion/navicular drop in the foot. A barrier I have run into is the predominance of our Olympic lifting coach, who sometimes instructs the FB players, to stress depth at any cost and a narrow stance more applicable to those that only Oly lift. Watching his kids practice their lifts makes my stomach turn. They drop to the bottom with duck feet, horrible valgus stress on the knee and grind out low weight shitty reps. The way I like to overcome these barriers was taught to me in CFFB seminar. Have the biggest, strongest athlete full squat with toes out. I take one hand, apply force to the inside of their knee like shitting a door and dump them on their ass. I ask if they would like to repeat the test and it happens again. I again ask for a repeat with either a loaded barbell on their back or to squat like I teach them. They never pick the barbell.  I then proceed to demo how movement patterns cannot exist with toes out in any athletic endeavor. It always helps when you dump the gigantic D1 prospect 3 years in a row.

[DDParticipant]

Thinking upon this some more, I think JW, Ben, and David McK all point out instances of athleticism.  We train our athletes to express this in an instance, be it known or novel.  I looked at it is as far reaching.  Being athletic in all domains, expressing athleticism across all tasks.  The question then becomes does our training encompass that? Is that the X Factor,the ability to easily develop mastery in any athletic endeavor?

[DDParticipant]

Sorry for the crazy angles.  Any tips on how to remedy this besides a set camera? How can it be re-oriented to the base when camera rotates? Scrap the phone and use GoPro?

[DDParticipant]

“The ability to seamlessly and effortlessly combine primal movement patterns through space to perform know and novel tasks” -Athleticism according to J.Welbourn.  Let’s look at the novel tasks, those that are unknown, but are still performed seamlessly and effortlessly by combining primal movement patterns.  These non trained exercises fall directly under the transfer of training results (Zatsiorsky, 233).  John mentioned the athletes that he has encountered that have a subtle mastery of any aspect of sport, regardless of the task put in front of them they can compete.  To me that is the true definition of athleticism.  “Specificity of adaptation increases with the level of sport master-ship,” (Zatsiorsky, 9). Athleticism then is the bleeding out of these skills into any area that the athlete applies them.   Those whose specific adaptations transfer directly to their sport, but also to any other activity they are tasked with.

[DDParticipant]

 

Your notes on the assignment should be the PAAP

Not to be confused with a pap smear….gross

 

[DDParticipant]

DMcK in the house!!!!!!

 

[DDParticipant]

“The anatomical approach implies that complex multi-articular movement is simply the linear superimposition of the actions of the individual joints which are involved in that movement. However, the mechanical systems of the body are nonlinear and superposition does not apply, since there is no simple relationship between velocity, angle and torque about a single joint in a complex sporting movement” (Siff, 198).  Ah Siff, you eloquent bastard.  Not only do the muscles not act single handedly, nor do they just affect one joint, nor are they just prime movers and stabilizers, they are effected by every degree of motion, measurement of force applied, and every possible range of past and future movement.

I loved all of my Star Wars action figures, but GI Joe had the kung-fu grip and articulations at every joint.

[DDParticipant]

Fantastic work gentlemen!!

What happens if they are in pain? How does this synergistic, dependent, multi-joint assessment target an injury/strain/impingement/spasm/knot/owie?

 

[DDParticipant]

Dead Bugs:

<b>Set Up:</b> works top down. Press the back of the neck into the ground creating double chin

Frankenstein arms, 90 deg flex at shoulder.

<span style=”line-height: 1.5;”> Palms facing if doing running, Palms down if working barbell movements</span>

Posterior rotation/tilt of pelvis – painting the spine to the ground

Flex quads

Slight internal rotation of femur to maintain toes forward

Dorsiflex at the ankle – actively pull the shoelaces to the knees

Raise/flex legs to the point where hamstring flexibility is challenged but not comprimised – keep feet flat, no in/ev

Test 1 : how long can you hold this position perfectly?

Adding Stress:

1 Arm: extend arm above head towards floor, keep biceps in ear, fight external rotation at shoulder

Both Arms: see where possible imbalances are

ask athlete how they feel? make athlete aware of where limbs are in space or where imbalance is

1 Leg: while moving leg towards the floor while extending hip, fight rotation at the femur

maintain home position with non moving leg

Maintaining posture while working on our breath

External rotation at femur on way down = tightness in hip

External rotation at femur on was up = weakness

Fatigue in tibialis anterior – manifest issues with high rep box jumps putting Achilles at risk for inj.

Stability and control through full ROM

Both Legs: force trunk stability – lower both legs as long as they can while maintaining full contact of spine to the                      ground. Returning to the home position should be slow and controlled

Breathing while maintaining neutral position

 

Spiderman: combining primal movements of step up and lunge

Set Up:

Push up position with legs set a little wider than squat distance apart

Step leg to the outside of hand. Keep femur int rotated – knee next to arm/elbow

Back leg straight – push heel away – opening up the hip flexor mm’

Stress:

Lift hand off the floor by bending at the elbow – challenge hip stability by removing point of contact

maintain dead bug postures – keep head in line w shoulders, neutral cervical spine and retract scapula to neutral

Rotate trunk toward forward leg – Exaggerate hip flexor stretch by rotating trunk toward forward leg w 90 deg shoulder                                                         ABduction – straight arm

Keep hip shelf flat – fight deviations in hip flex/ext/IR/ER

Separate shoulders from hips until arms are in line straight across chest and                                                                   shoulders

Open up wrist extensors by pushing palm up in wrist extension

Keep internal rotation of femur – this turns on the forward leg hamstrings to stabilize                                                         the knee instead of relying on the on the hip girdle

Distribute force evenly throughout body instead of at 1 point – goal for efficiency of

workouts

Rotate trunk away from forward leg – keep knee pressed to elblow by IR femur

Set stable base by digging knee into triceps – don’t drive knee out

Breathe

Keep IR of back leg to maintain neutral hip shelf

Keep knee inside instep of foot to maintain hamstring activity

Clear separation of shoulders from hips

Fire Adductors to fight for hip girdle stability

Kick forward foot back to set up postition

Perform a push up to reset posture

See Saw Walk: Tex’s Fav

Set Up: 

Stand with long posture – separate head from scapula

Hug the world – ABduct arms and extend at wrist – stress in hands will gradually make it to shoulder girdle

Short rib cage – pull ribs down without flexion of the trunk – stabilize

Find balance in base leg – slight flexion at knee

Keep non contact leg to be moved IR at femur, not inverted at ankle

Leading with the heel, kick straight leg back – hip extension

-keep trunk stable – short rib cage – chest goes down the same rate/level the heel goes up

Flat hip shelf – keep IR of femur of base leg – maintains hamstring firing

Active foot – Dig big toe into the ground for balance

Fight for balance – keep leg that is off the ground firing at the hamstring by pushing heel away

Curl hamstring of base leg to return to home position – active recovery – expressing stability through ROM

Points of Interest:

Breathe – breathe while maintaining tension through the movement

If fatigue sets in, complete the movement – maintain posture – don’t just fall out

Keep neutral chin/cervical spine – head distracting from shoulders

 

 

 

 

 

 

 

 

 

[DDParticipant]

I need to go this way —>

A. I step this way <—- (Hobbs)

B. I step this way —>

Always B

[DDParticipant]

I like the toes off the platform approach!!. Have the soldiers initiate the movement as if sitting back into a chair, put a box or bench behind them and have them lightly touch it with their bum then drive up.  I start athletes at a kitchen sink, they usually have cut outs below the cabinet to put their feet under and bring them closer to the vertical shin.  Same set up as the squat, the cabinet in front of them limits knee movement forward.  They lower themselves down past parallel with an upright or slightly flexed trunk and only use their hands to maintain balance.  Drive up through the front of the ankle joint, not the toes or heels. Use 25 of these with warm ups.  With any squat there will be some anterior pitch of the lower leg, that’s just bio-mechanics, but limiting it by being balanced between quad and hamstring mm’ is where they need to be.

[DDParticipant]

Can you produce speed consistently on every attempt at a task? If you develop speed in one domain can you replicate that speed in all domains?

[DDParticipant]

Mad Scientist in effect!!!  You were correct with both sarcomere growth statements.  Both cross sectional area of fibers and number of fibers increase.

[DDParticipant]

Change of direction upon command is key with keeping up with play.  Modifying the beep test to be sporadic with the beeps and at different distances would be helpful as well.

[Author]

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