The following items are philosophical tenants I apply to all my training prescriptions and programs. I have found that when I keep these items at the forefront of my process of training, my athletes and clients are trained to a much higher level with less volume and fewer problems.
1. The first 5:00 minutes of the workout sets the tone for the entire session and the last 5:00 minutes of today’s workout is the start of tomorrow’s session.
2. Pattern Before Power
3. 20% of Corrective Exercises applied during the training session will tend to positively impact 80% of the problems and complaints of the athlete/client.
4. Just because you can does not mean you should.
5. The quality of the focus, effort and repetition are the key to optimal performance.
6. Body weight before external loading.
7. Build in fun and competition.
8. Speed, power, strength, core and fitness sequencing are the key to maximizing the performance training prescription.
9. After clean patterns and added volume and load – integrate time under tension, speed, unilateral loading, complex and combination patterns of training for added stimulus and improvement.
10. More is Better – more rest, more recovery, more quality and more nutrition
The first 5:00 minutes of the workout sets the tone for the entire session and the last 5:00 minutes of today’s workout is the start of tomorrow’s session. The first 5:00 minutes set the tone, tempo and focus of today’s session. Many corrective exercise strategies can be seamlessly integrated into the warm up process. The last 5:00 minutes of the workout can be focused on passive recovery and/or active regeneration techniques in order to maximize the benefits of the session as well as begin to train the athletes that warm – up and recovery are a part of every training session.
Pattern before power. If the athlete/client does not have clean movement patterns, why load them, increase their volume, add speed, etc? It makes absolutely NO sense to have the athlete continue to execute crappy reps. Good to great reps are acceptable, depending upon the athlete/client. The novice can get away with good, but not the veteran.
20% of Corrective Exercises applied during the training session will tend to positively impact 80% of the problems and complaints of the athlete/client. Most of the poor compensation/movement patterns I have encountered are from ankle immobility, hip immobility, low core instability, T-spine immobility, anterior shoulder tightness and scapula instability. Addressing these items during the warm up, cool down or the training session with a few easy to do exercises will tend to address most of the issues that people have when it comes to movement and overall muscular-skeletal health.
Just because you can doesn’t mean you should. If you can do 50 snatches in a row, should you? Why? 100 hang clean and squat presses? 100 burpees? Why? To get smoked? Ok, that makes a little sense. Very little. Are you training or are you working out? If you are working out – go ahead. If your focus is to increase work capacity – fine. But just doing it to do it or for work capacity is like running around the goal post to warm – up. It accomplishes the goal and nothing else. If you are training and you have a goal or have an issue or have a technique or pattern problem – then why do a bunch of unfocused, crappy reps? When you get tired and keep going – you most likely are doing crappy reps.
The quality of your focus, effort and repetition are the keys to optimal performance. Not only do your patterns need to be optimal but your effort needs to be intense and your focus needs to be great in order to get the most out of your training session. If your effort is average, your return on your effort will be average. If your focus is poor, generally your execution and pattern will suffer. If you are training with great effort, optimal focus and executing great reps, your return on your training will be maxed. Effort and focus can pertain to speed, power, pauses and holds as well as rounds and reps.
Body weight before external loading. If an athlete cannot execute 20 reps of air squats and push-ups properly, then why prescribe loaded squats or bench press? If they cannot execute 3 good pull-ups, why let them continue to bench press 225 and do lat pulls with 90 pounds? If an athlete cannot execute a single leg sit down squat onto a bench for 5 reps, why load them with dumbbells for lunges? Body weight before external loading.
Build in fun and competition. If it is not fun, why do it? If the person does not like to compete, why are they in performance training? If you are just working out, then you do not need to compete. If you are not going to be graded or measured in any type of physical parameter, then you do not need to compete. But it always MUST be fun, or, why do it?
Speed, power, strength, core and fitness sequencing are the key to maximizing the training prescription. Would you time a mile and then test a 40? Would you test bench press max and then test seated mediball push test? Would you smoke the core and then test a dead lift max? NO! Then why set up your training sequence so that the athlete trains in a poor order or sequence of stimulus? If they do not improve on test day, then the training program was flawed. The Russian coaches felt that if 60% PR’ed, it was a poor training cycle. If 70% Pr’ed it was an average training cycle. If 80% PR’ed then the training program was outstanding. How do your training cycles compare?
After optimal movement patterns are established and/or volume and load are added – integrate time under tension, speed, unilateral loading, complex and combination patterns of training for added stimulus and improvement. If the same workout prescription is done time after time, with similar progressions, similar loads and similar exercises – why would you ever expect different results? New stimulus must be applied and training emphasis focus must be integrated and weaved in and out of the program as speed, power, strength and fitness are all vital components for competitive athletes to improve during the off-season.
More is Better – more rest, more recovery, more quality and more nutrition. It is America and yes more is better. However, it is not always just more volume or more load. What is critical to integrate is more quality stimulus at the optimal time, more proactive recovery and better nutritional support at the times that it is critical and the body is starving for nutrients.
These are some of the tenants that I judge every one of my training programs and workouts by as I prescribe them to my athletes and clients. They have helped me over the years and I hope they are of some inspiration to you.
I just finished reading an excerpt from a book about Special Operations Doctrine. It reads like a theory of sport. Here are the basic 6 steps to achieve success over a numerically stronger opponent (or in sport, a physically superior opponent).
1. Simplicity (of the plan – which improves the odds of success)
2. Security (of preparation and practice)
3. Repetition (focused, game speed reps encompassing/addressing all most likely scenarios)
4. Surprise (game planning specific for this opponent)
5. Speed (of execution – which is a relative speed – speed of play calling, processing and execution, transition)
6. Purpose (Goal – Marty Schottenheimer called it the game with in the game – the goal for Offense, Defense, Special teams and individuals limited to no more than 3 items, that if achieved, will result in success).
If you counsel or interact with sport coaches, give them this simple checklist for examining their strategy for the season. It may pay off big if applied to individual situations by astute coaches.
The way many of you cannot know,
I’ve seen death take others
But still left me here below.
I’ve heard many screams and many cried
But death refused to hear.
And in my life I’ve seen faces
filled with many a tear.
After death has come and gone
the tombstone still left for many to see.
It’s no more than a symbol of a persons memory.
I’ve seen my share of tombstones
But never took the time to truly read.
Under the person’s name
it read the date of birth, dash
and the date the person passed.
The more I think about the tombstone
the only important thing is the dash.
Yes, I see the name of the person
but that I might forget
And I also read the date of birth and death
But even that might not stick.
But thinking about the individual
Because it represents a person’s life
and that will always last.
So when you begin to chart your life
Make sure you’re on a positive path.
Because people may forget your birth and death
but will never forget your dash.
-Alton Mayden Univ. of Notre Dame Football 1989
It is important in prescribing exercise programs to be aware of several variables and the impact the exercise prescription can have on a person that is not ready to execute certain drills, movements, loads and intensities due to lack of training age, poor general fitness and/or inadequate movement patterns due to lack of mobility and/or stability. Some popular exercise programs assign exceedingly large loads of volume and/or intensities (resistance, speed and/or range of motion) with little regard to the ability and state of preparation of the end user. The human body is a superb machine, able to compensate for many inadequacies and still execute some form of the movement, even though the pattern is less than ideal. Over time, especially with increasingly larger loads/volumes, the body will begin to exhibit symptoms that relate back to these less than ideal patterns of movements. Poor compensation patterns of movement may ask muscles to do jobs they were not designed to do, in a sequence and order that is not optimal for the pattern, or put joints in poor positions in terms of their designed function. These symptoms include low back tightness; hamstring tightness and pulls; tendonitis and bursitis in various areas; stiffness in joints; and over time, the inability to execute certain movements due to pain and restrictions in muscles and/or immobility in the joints themselves.
Let me explain. If a person is unable to squat in a normal squat pattern because they tend to load the front side by bending the knees first (rather than hinging at the hip), collapse forward at the trunk due a weak core or tend to shift onto one leg due to a lack of flexibility in a muscle group or lack of mobility in a joint, is it wise to load them with 40-50 reps, added resistance, speed as in jumps or large range of motion movements? They may be able to execute the prescribed workload (4-5 x 10 with a 20 pound vest and squat below parallel) and not immediately have any noticeable ill effects. However, over time, the cumulative effect of repeated poor movement patterns will cause training adaptations that may not be ideal and could contribute to muscle, tendon, ligament, joint and disc problems.
If the professional tasked with prescribing exercise programming is aware of some simple parameters when implementing the exercise prescription, then the program designed for the athlete will not only prepare them for the rigors of their occupation and hobbies, but can also enhance the athlete’s ability to stay fit, healthy and active at an exceedingly high level for as long as they choose.
Observing the athlete moving in any skill or pattern begs the question, is the pattern optimal and clean in its execution. If the answer is yes, it is ok to execute that pattern. However, if load is added in terms of speed, additional ROM, volume, TUT (Time the muscle is Under Tension – i.e. heavy and slow, light and fast or medium loads with pauses or stops in the range of motion) or some other variation and the pattern changes for the worse, then the athlete is not prepared adequately. This compensation is due to a weakness, imbalance, lack of mobility or stability and negatively impacts the ability to execute that exercise prescribed. At this point, a decision must be made to either restrict the load/intensity or regress in the progression and periodization of the exercise prescription.
However, in some instances, the movement improves, providing a clue as to the cause of the poor pattern. If the athlete is unable to perform a decent squat pattern, i.e. collapses forward in the trunk region, but when load is added in the form of a medicine ball or weight held at bent arms length which subsequently improves the movement pattern, this tell us something. The front of the core (abs) is a spring built for resistance to collapse. With the addition of external load at bent arm’s length, many times the body will compensate by engaging the core and resisting the collapse, thus causing improvement in the squat pattern in terms of the anterior core no longer collapsing.
As a professional tasked with assigning exercise, if optimal pattern awareness is made a part of the exercise prescription process, then managing the physical ailments by our athletes as they age will be made easier by the type and quality of training the end user does in their younger years. No pain – no gain is no way to prepare the people we are entrusted with improving their fitness abilities. No train – no gain combined with train for stability/mobility for enhanced physical ability to bend, rotate and extend with strength, power and fitness is a way to approach program design and exercise prescription for the diverse population that presents itself each and every day. Pattern, progression and periodization pave the way to optimal movements, continued progress and few injuries.
There has been great controversy over the past several years about the position of the spine (specifically the low back) as it relates to optimal performance and long term health. Is the Lordotic spine healthy? It seems to function quite nicely for a great many athletes. What about the Kyphotic spine? This back position seems to produce the greatest amount of symptoms and problems. But what about the concept of “neutral” spine, how do we define it, what is it? Is it braced, drawn in, tail tucked, flat back bowed, arched or what? How do we attain it? Why are we so worried about it? What happens if I don’t have it? How do I get it? Where do I find it? Who invented it?
Let’s look at some definitions.
Another way to look at this concept is the tilt of the pelvis. In lordosis, the pelvis is rotated forward or anteriorly. In kyphosis, the pelvis is rotated posteriorly. In neutral, the pelvis is aligned. In examining this concept as a performance practitioner rather than a researcher, athletic trainer or physical therapist has led me to some conclusions. First of all is the pelvic position and the corresponding lumbar spine position resulting in some type of symptom manifesting itself in terms of pain, discomfort, tightness or inhibition of performance. If so, then I will prescribe some corrective exercises, stretching, foam rolling in order to address the inhibited performance due to pain, discomfort and tightness. I will also refer this person to an athletic trainer for further evaluation. If there is no pain, discomfort, tightness or inhibited performance, then why fix it if it ain’t broke? Most sprinter, hurdler, jumper, power, speed athletes will have a lordotic lower spine. If they are asymptomatic and pass the intrinsic muscle tests for the pelvic floor and lower core region – then train. The kyphotic person may need some remedial work, regardless of symptom level if you plan on loading the spine with squats, cleans, deadlifts or other types or resistance exercises that place load through the core. According to Dr. Stuart McGill, one of North Americas leading experts on the spine and its ability to withstand load a flat lumbar spine will tend to exhibit symptoms or problems much more often under load stress than a lordotic spine. Extension work for the kyphotic spine will be prescribed in order to enhance the lumbar area’s ability to withstand load.
My concern is the ruckus over the “neutral” spine concept and its application to performance training. After listening to many experts argue over the efficacy of this concept (it reminds me of the back side of the “drawing in” controversy), reading about this in the various publications concerned with performance and health exercise information as well as coaching thousands of athletes performing literally millions of repetitions over the past 25+ years I have come to the conclude the following observations. In a nutshell, the “neutral” spine is a manufactured and artificial position for the lumbar region. The term I feel much more comfortable with is the “natural” spine position. Here is a practical application of the difference. Have the client/athlete reach overhead until they feel skinny. At this point, have them take a big, deep breath and lock it in as if you were going to punch them in the stomach. While maintaining this core-lumbar position, drop the arms, exhale and drop into a basic athletic position. This is a natural spine position that is ready to absorb and produce force throughout the core region. In order to convince the skeptic, have the client/athlete produce a lordotic lumbar spine while in basic athletic position and then press down on their shoulders much in the manner of a resistance squat load. Repeat this drill with a kyphotic lumbar spine and ask the client/athlete, “ which is better to absorb and produce force?”. Then, if the client/athlete or colleague is still not convinced, ask them to assume the “neutral” spine position and repeat the drill a final time. The asymptomatic, “neutral” spine is a manufactured position that is unable to be replicated during the duress of performance. It also goes against the concept of maintaining pillar core integrity in order to transmit the power generated from the legs into the shoulders, arms, hands or implement with very little flexion, extension or rotation in the lumbar spine, until the mobility of the hips and thoracic region have been exhausted.
Dr. McGill explained this concept to me at a seminar in which in a one on one conversation I had asked him why I was being instructed at a performance center to teach the tail tucked position in training performance individuals. His first response was “I would have no idea”. When he laughed and said he would expound upon his point, I knew he was teasing me and asked him to please continue. He asked me if I would humor him in a little experiment. I said “sure”. He then instructed me to assume an athletic position, “tuck my tail” and then react to his instruction for the next 30 or so seconds. At this time he commanded me to “jump, do a squat thrust, shuffle right, shuffle left, do a quarter turn right, do a quarter turn left, squat, buzz my feet, lunge right, lunge left and get back into position”. At this point, he asked me what had happened to my lumbar postural position. I responded that I had no idea. He stated that was his point – that artificial/manufactured core positions are not practical to teach for performance athletes that are asymptomatic. In rehab settings in which specific symptoms or deficiencies are being addressed then artificial spine positions are certainly a part of the rehabilitation protocol. The natural lumbar spine position with core integrity to withstand force in multiple planes as well as transmit force in a variety of angles while still maintaining the ability to respire (without holding your breath) is a huge piece of performance that allow us as coaches and trainers to unlock the power of the legs and hips and express that power in our sports. This “natural” spine position combined with hip mobility, the skill of disassociation of the hip – shoulder complex and internal coordination resulting in huge force summation creates the physical performances we all long to enhance with our expertise.