Blog

Conditioning With A Frontal Plane Focus.

Medball Toss Lateral Box Hops
___
– Keep head stacked over hips
– Keep hips shifted over foot on box
– Push yourself toward the box with the foot on the ground
– Do all of this before you start then find a rhythm – You want to get the pelvis of the foot on the box higher and further back than the pelvis of the foot on the ground
– Sense yourself rotate (transverse) with the medball throw (gets abs on ipsilateral side)
– Pair/Alternate these with slideboard

Conditioning In The Transverse Plane

Sled Rope Pull.
– Adds alternating and reaching (transverse plane) to conditioning
– Reach with both the front arm AND knee
– Reaching with the limbs will move the axial skeleton back 💰
– Avoid ‘keeping the chest up’ /extending
– Push the sled back and repeat based upon rest and sets of choice

Understand The POSITION You’re Putting Yourself In

It’s not about bad vs good or don’t ever do this vs do this…it’s about understanding what POSITION your putting yourself in.

– Squatting puts us in the Sagittal plane of movement.
– Can we use the placement of load to manage our center of mass?
– Can changing where the load is create a better position for your the rib cage and pelvis? This is why reaching is so beneficial.
– Reaching forward with the elbows allows for a better position of the thorax and sets the foundation for movement of the limbs.
– Can changing the location of load drop us into a better squat position, allowing us to better use glutes, quads, and hamstrings?
– Can changing where you place the load reduce the physiological cost/ long term wear and tear?
…yes all based upon context

You can get with this or you can get with that: Inverted Row.

 First part: Athlete extends through the back and pelvis in order to perform the exercise.
•Can you see her ribs sticking out of her shirt?
•This doesn’t allow for the best relationship between the ribs and scapula
•Can we do something else?
Second part: Athlete puts both feet on ground and is instructed to find her heels. -The athlete then exhales through the mouth for a few seconds and this allows the ribs to descend and pelvis to come underneath her.
-The athlete gets her glutes and hamstrings on
-Okay now perform the repetitions and reach at the bottom
•Can you see her ribs sticking out of her shirt now? …

You can get with this or you can get with that: Bench Press.

First part: Athlete extends through the back and pelvis in order to keep feet on the ground & perform the exercise.
•Can you see her ribs sticking out of her shirt? YUP
•Can we create a better position to put her in to limit extension & reduce the cost?
YES….
Second part: Athlete puts both feet on bench and is instructed to find her heels and reach her knees to the ceiling while keeping her back in contact with the bench. The athlete then exhales through the mouth for a few seconds and this allows the ribs to descend. Okay now perform the repetitions.
•Can you see her ribs sticking out of her shirt now? NOPE.
•You can also put feet on plates or boxes on ground to elevate the legs.
____
 

Some frontal plane control. “Skater Cable Hold”

*Elevation of left leg will bring the floor up to you and help the contralateral (right) hip position.
*Move the thorax BACK which is reaching (this is 💰).
*Cable incorporates thorax rotation and gets those left abs.
—-
Can you push yourself over to your left side and center yourself over your left big toe (nose, sternum, sacrum are aligned)? ✔️
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?✔️
Can you breathe in this position and look forward? ✔️

Lifestyle.

Blood Flows. Everything you put in your system, flows through your system. “Its interesting that we are just a system; that a little energy or movement here, vitamin there, can juice the system. What is amazing is how variable we are, based upon what we put inside ourselves. There is so much you can do to make yourself better.” – Joe Rogan 

“We have overemphasized that the workout is the only part of the process that matters…no, no that’s the stimulus; where it all comes together is lifestyle.” -Dr. John Sullivan
Proper nutrition, sleep, hydration, gut microbiome, production of neurotransmitters, and appropriate emotions are needed for HEALTH which is the engine for PERFORMANCE. Everything is connected. “Be an athlete 24 hours a day, not just when you go to the gym”– Jay Schroeder

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.