Friday, April 24, 2015

Expanding on Progressions: Essentials of Coaching & Training Functional Continuums Part 3

Exercise Continuums: In Part 2 of our review  discussed how to start defining your criteria for determining readiness for activity and exercise.
What is your Movement Vital Sign?
Gray Cook sett the Rules for moving along the continuum.Gray next gives us an example of setting rules for training and exercise and gave us a few key thoughts:

What considerations do you have for your clients before implementing programs?
Breathe, Bend, Balance, Bounce-
Play, Practice, Train-

Determining when your athletes and clients are ready for progressions: They need to demonstrate “alignment with integrity” first.

What criteria are you using to determine minimum competencies in your client and patients prior to progression?

It is here that the series continues by describing the progression and implementation of the concept of establishing competency in our clients before we attempt to increase capacity.
Dan John sets the stage by taking us through a thoughtful progression.

I think a great place to start is by reviewing Gray's 10 Rules:

1- Separate painful movement patterns from dysfunctional movement patterns whenever possible to create clarity and perspective.

2- The starting point for movement learning is a reproducible movement baseline.

3- Biomechanical and physiological evaluation does not provide a complete risk screening or diagnostic assessment tool for a comprehensive understanding of movement pattern behaviors.

4- Movement learning and re-learning has hierarchies that are fundamental to the development of perception and behavior.

5- Corrective exercise should not be a rehearsal of outputs. Instead, it should represent challenging opportunities to manage mistakes on a functional level near the edge of ability.

6- Perception drives movement behavior and movement behavior modulates perception.

7- We should not put fitness on movement dysfunction.

8- We must develop performance and skill considering each tier in a natural progression of movement development and specialization. This is the pyramid model of the competency, capacity and specialization part.

9- Our corrective exercise dosage recipe suggests that we work close to the baseline at the edge of ability with a clear goal. This should produce a rich sensory experience filled with manageable mistakes.

10- The routine practice of self-limiting exercises can maintain the quality of our movement perceptions and behaviors and preserve our unique adaptability that modern conveniences erode.

Now that we are all starting in the same place Dan John starts us out by warming us up with Get Downs. Get Downs are a fabulous way get the neuromuscular system started and test your fundamental ability to get up and down from the floor in patterns. Next, Dan demonstrates how we can begin to impart loads onto the system in a way that does not compromise our competency in a given pattern of movement or exercise. Breath (well) before you Bend, Bend (well) before you Balance, Balance (well) before you Bounce, Bounce- These are the dynamic activities of sport and training.

This progression allows us to establish competency before training for capacity. These particular progressions work up from ground work to kneeling postures, to standing postures to then to carry's.
Dan suggest that you begin the carry's with a weight that you are able to safely and correct bottoms up.
I highly recommend that you add this into your tool box of health & fitness knowledge and seek out those unique educational opportunities. Go hear and learn from the most respected trainers, coaches and clinicians and grow professionally every step of the way.

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