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Preparing to Learn.

After a 52 hour work week I need to prepare to learn at this weekends 16 hour Postural Restoration Institute Myokinematic Restoration course. 
Woke up at 5am and made the FMCR drink of choice: blended 8 oz. coffee, 1 tsp coconut oil, 1/2 serving of Superstarch UCAN which will maintain my blood glucose and allow me to use fat as a fuel (14 g superstarch CHO, 0 g sugar, 6 g whey protein). I did my movement series and 20 min of aerobic work outside (stimulates neuroplasticity). I did not put on sunglasses so I could allow sunlight to go into my eyes (more to come on that) and ran a new route which gave on my brain a different stimulus. Then ate breakfast and had another drink from above. I walked to the venue and walked back to reflect on what I learned and absorb the information to formulate thoughts and questions. 
However, I did choose to sit on the far right side of the room where the presenter was standing which reinforced my right dominated visual system and feeds into my right orientated pattern.

Set yourself up for success. 

Squat.

Can you exhale feeling your ‘side abs’ and get your pelvis underneath you? ✔️
Can you get tall through your heels? ✔️
Can you feel your glutes? ✔️
Can you feel your hamstrings? ✔️
Can you feel your inner thighs? (ball between knees gives you that)? ✔️
Can you reach and move your rib cage back and scapula forward on your rib cage without your pecs and with your serratus? ✔️
Reaching is 💰.

Are you trying to grab the floor with your toes? booo
Can you breathe in this position? ✔️
Can you keep your head over your pelvis? ✔️
Okay now squat (let yourself drop straight down) keeping and feeling all of this while letting your knees drift forward? ✔️

This is squatting.

Emotional Context.

LIFT heavy weight [and associate it with the appropriate emotional intensity].
The human organism requires struggle.
“An important part of the human experience is pushing past discomfort” (Sean Carroll). Life experiences can be enhanced based upon how you feel. You have to associate an emotion with a physical task via the brain (limbic system) which dictates the physiological response. Emotional context drives training adaptations. After all, most behavior is dictated by an emotion or feeling, not a thought. “People don’t forget any capacity that depends on feel rather than fact.” -Lewis, Amini, & Lannon, 2001.

The appropriate emotional intensity can be acquired by participating with your mind.
Often when people don’t like lifting heavy weights they have associated that activity with a negative feeling or experience (or lack of an experience can also be a negative emotional association). Females specifically have to battle the inertia of the existing cultural mindset about lifting weights which can be connected to an inappropriate emotional context of that activity. Know what it’s like to go to max and be okay.

Stress & Adaptation.

 “As an organism, we have an adaptive response to adversity.” Allostatic overload is the expression of pathophysiology by the chronic over activation of regulatory systems (Ganzel et al. 2010). As a coach you can either make your athlete more biologically flexible or allow the physiological adaptations of extension and rotation to become entrenched and automatic.
Thanks to the NSCA Advanced Performance Coaching Seminar for having me.

Shaking IS Learning.

Now let’s get Tri-Planar…


Can you exhale feeling your ‘side abs’ and get your pelvis underneath you? ✔️
Can you keep your head stacked over your pelvis? ✔️

Elevation of left leg will bring the floor up to you and help the contralateral (right) hip position.
Athlete is moving the thorax BACK which is reaching (this is 💰).
Can you reach and move your scapula on your rib cage without your pecs and with your serratus? ✔️
Can you breathe in this position and look forward? ✔️
LEFT LEG:
Can you get tall through your heel? ✔️
Can you feel your glute? ✔️
Can you feel your hamstring? ✔️
Can you feel your inner thigh? ✔️
RIGHT LEG:
Can you feel/use your glute medius pushing you over to your left side?✔️ Entire center of mass should move to left side. ✔️
Okay, now hold that.
Own that.
You can hold a medball over left leg to rotate thorax and crush abs.

Reach.

 INTERNALLY ROTATED (IR) with reaching arm gives RIB IR & rotation…this is $ 💵💵💵$
Can you exhale feeling your ‘side abs’ and get your pelvis underneath you? ✔
(Be aware of your feet on the bench & reach with your knees to the ceiling)
Can you control that? ✔
Can you feel your glutes? ✔
Can you feel your hamstrings? ✔
Can you feel your inner thighs? (red ball between knees gives you that)? ✔
Can you reach and move your scapula on your rib cage without your pecs and with your serratus? ✔(Reach to the ceiling with opposite arm, pec should be ‘off’)
Can you breathe in this position?

DB Alternating Bench Press.

Chin-it-Up.

    

When athletes turn into coaches.
“Get out of it”…
Can you get out of extension? ✔
Can you exhale feeling your ‘side abs’ and get your pelvis underneath you? ✔
“Tuck your knees” …
Can you control that without hyperextending through the movement? ✔
Think about pulling your elbows to the floor ✔
Try not to turn it into a bicep curl. 👌 =3 month position Chin-up.

Be an Aerobic Monster.

Using slow tempos, low resistance, long duration such as a 3 seconds up and 3 seconds down with no pause at the top or bottom for 1-2 minutes, can enhance your goal of aerobic development. Exercise selection will create aerobic adaptations in the specific muscles performing work.

Aerobic central adaptations include increasing chamber size of left ventricle (eccentric hypertrophy), respiratory capacity, increased parasympathetic tone to SA node, and increased Brain Derived Neurotrophic Factor (neural plasticity).

Peripheral adaptations include increased capillary density (vascular network), increased mitochondrial density, and increased aerobic enzymes. Compressing not occluding the tissue to facilitate blood flow through the working muscle should be the goal at these low intensities. “Everywhere there is oxygen, mitochondria will grow.” – Aaron Davis 

Overall it’s the ability to deliver/supply blood to the working muscles and utilize oxygen to create mechanical work AND get better at using oxygen will reduce system threat:

“The primary regulatory mechanism of the cardiorespiratory and neuromuscular system facilitate intense exercise until it perceives a risk of ischemic injury to the heart, central nervous system, muscles, and other tissues and organs” (Brooks, Fahey, & Baldwin, 2005). 

Aerobic development is key for performance and allows you to do more work over time…often exercise needs to be perceived as high intensity/difficulty to be effective but that couldn’t be further from the truth.

“People are really addicted to that sensation of fatigue, that’s what they have neurologically associated as success…It’s a mental anchor.”                     -Mike T. Nelson

 

Chaos.

Entropy is a measure of the amount of energy in a system that is available for doing work; often interpreted as the degree of disorder or randomness in the system. Entropy grows in an isolated system (no interaction with external environment). Entropy can actually be reduced in an open system which exchanges energy and information with the outside world. Are you an isolated or open system in an exercise environment? Be an open system…or you can just continue to ride the wave of increasing entropy.

Dark Side.

Recovery is about knocking down floors on the elevator you’re stuck on, in order to ACCESS MORE. What does this mean?
@lucy_hendricks was kind enough to ask me to provide a video for her recovery series for Dark Side Strength. Watch video: Link in About Me