We have ‘recess day’/ variability day when training has been long term & consistent.
Introducing drills in warm-up that are externally focused and involve unpredictability for change of direction, drop step, crossover, and multidirectional movements (more videos to follow) are great ways to teach skills with play, laughing, jokes and fun. There is a lot of laughter during these videos.
Drill: Wall Ball Reaction Drill
3 x week sessions usually involve: Day 1: Strength day Day 2: variability: “Recess day” to explore different movement strategies Day 3: volume day
The use of passive constraints to manipulate a task: External objects are used to assist in finding certain references and muscles.
* The dumbbell behind the foot is used to find heels and hamstrings. The ball between the knees is used to find adductors. The weight in the hand is used to find abs and close a space. The weight of the cable can be used to reach and feel a scapula move.
* Training Principle: Proximal structure position influences movement of distal structures * Focused Attention: Heels. Opening a side of the thorax and closing the opposite side. * Guided Experience: Initiate questions before providing feedback. What was that like? How did that feel?
Creating an exercise to match intent. The intent of the exercise is to transition from leg to leg working on frontal plane mechanics.
* The chop will assist in centering over a leg: stacking the nose over the zipper line, over the knee, over the big toe.
* Training Principle: All athletic skill acquisition includes the ability to transition from leg to leg; gait, skating, throwing a ball, or changing direction (push mechanics).
* Guided Experience: What was that like? How did that feel? Where do you feel your weight? Why do you think this is important?
* Focused Attention: Arch of the foot.
* Client accomplished a personal record weight in the Trap Bar Deadlift 💪 which was an externally focused activity. To finish the session, we turned to thinking about the body and feeling muscles in specific areas, which was an internally focused activity.
Most people just need to gain muscle mass, lose body fat, and accumulate volume.
The idea of ‘fixing’ a fitness client or using some of your new continuing education catch words to tell people they are something that needs to be fixed is a lack of understanding of the end game and the big picture.
* “You shouldn’t deadlift because your thorax is narrow”
* “You’re so jacked up, I’m surprised you haven’t gotten hurt back squatting yet”
* “You don’t ‘manage pressure’ well in your pelvis so you shouldn’t squat” Can you even explain what pressure management means?
* “You need to do these specific exercises because ‘you’re extended’”
These are all promoting mindsets of ‘there is something wrong with me’. We sometimes like to prove our value and spit out some new knowledge we learned at a con edu event but lose sight of fitness.
At the end of the day you need to just expose people to different experiences, strategies, loading, velocities, durations, positions, patterns, stances to ultimately IMPROVE fitness (allow to accumulate more and more volume). Exposure is variability.
Be careful with your words. Show them something else without taking something from them or making them feel like they are something that needs to be fixed. * How about “let’s try doing it this way” * How about “let’s work on this strategy” * This is what I am seeing with this assessments so our strategy will be X to assist in your goals… I love to learn. You may too. Absorb it, filter it, but don’t let it suck you in to only staring at the bark of a tree instead of seeing the whole forest.
“It is far better to render beings in your care competent then to protect them. And even if it were possible to permanently protect them and banish everything threatening, everything dangerous, and therefore everything challenging and interesting, that would mean only that another danger would emerge” – Dr. Jordan Peterson