When coming into PerformancEDU Training Facility, one of the first things we breakdown is glute activation (which means, how do we get our bootie on fire). After studying McGill and Clark, they put this in perspective through simple questions and an easy answer: Are the glutes weak because the psoas is tight, or is the psoas tight because the glutes are weak? It may be a classic interdependent, chicken-and-egg scenario. Either way, proper strengthening of the glutes will be the best cure.Boyle, Michael (2011-12-05). Advances in Functional Training (Kindle Locations 2024-2026). On Target Publications. Kindle Edition.
Being able to remedy non firing glute function, the client first needs to activate the core. This can be done in a quadruped position so we are not able to fire the hamstrings down to the calves. Great description said by Shirley Sahrmann: Sahrmann describes the biomechanical explanation by citing the lower insertion point of the hamstrings on the femur. If the hamstrings are consistently called upon to be the primary hip extensor, the result will be anterior hip pain in addition to hamstring strains. The anterior hip pain is a result of the poor angle of pull of the hamstrings when used as a hip extensor. Boyle, Michael (2011-12-05). Advances in Functional Training (Kindle Locations 2031-2034). On Target Publications. Kindle Edition.
We see more and more injuries due to the inability to fire the glutes, which will lead to these types of injuries:
• Low back pain relates to poor glute max activation, with poor glute function causing excessive lumbar compensation.
• Hamstring strains relate to poor glute max activation.
• Anterior hip pain relates to poor glute max activation. This relates to the poor biomechanics of hamstrings as hip extensors.
• Anterior knee pain relates to poor glute medius strength or activation.
At PerformancEDU Training Facility we perform glute activation at the beginning of every session to develop awareness of the glutes, but more importantly turn them on for the upcoming training session.
Marc Digesti USAW | Director of Performance at PerformancEDU
Here at EDU we get welcomed with #greatness, #energy and #madluv 4-5 times per week by 3 amazing individuals…….Grant, Shawn and OBIEONE!
The path has been set, the goals are creeping closer and the work is being put in. We are so ready for the challenge Grant, Shawna and I have set. Lets ROLL!
Marc Digesti USAW | Director of Performance at PerformancEDU
It is almost certain every athlete or client which comes in during their initial evaluation always has a goal of getting a “six pack” or a strong core. Usually their knowledge of the “core” stems from what they are told from their coaches or from what they have read in health and fitness magazines. We always like to challenge our clients and athletes to the “how’s and why’s” to each and every session, this includes the initial evaluation. We usually as this question “what is your definition of a strong core?” Typical client responses:
- Ability to do 100 crunches
- Planking for 10 minutes
- Having 6 pack abs
There is so much going into the core (terminology, movements, progressions, understanding the anterior and posterior core), but I am just going to stick with the basics and describe what the core is designed for. Lets define core stability, it is the ability to create movement in the arms (upper extremities) and legs (lower extremities) with out compensating the spine and or pelvis into movement. ”In the broadest sense allowing force to move from the ground through the hips, spine or scapulothoracic joints without energy leaks. Energy leaks are defined as points at which energy is lost during the transfer of force from the ground, and are a result of the body’s inability to stabilize a particular joint. Torso strength encompasses core stability, hip stability and shoulder stability, and most importantly, the ability to move force from the ground to the extremities while maintaining stability in the aforementioned areas (Boyle, Michael (2011-12-05). Advances in Functional Training).”
Core training goes much deeper than non weight bearing crunches and having six pack abs. Its the ability to relate body weight and load bearing movements while being able to create stability in a safe and effective manner.
Marc Digesti | Director of Performance at PerformancEDU
Paralyzed athlete Grant Korgan achieves polar goal
Tom Stienstra, Chronicle Outdoors Writer
Published 4:00 am, Sunday, January 29, 2012
Two winters after being paralyzed from the waist down, Grant Korgan found his redemption this month on a minus-45-degree day at the South Pole.
With a few final thrusts of his ski poles, Korgan pushed his body the last 10 yards of a 75-mile, 12-day trek across the 9,000-foot Polar Plateau.
Korgan, who before his injury split his time between Stanford and Lake Tahoe, is the first paralyzed, or adaptive, athlete to reach the South Pole.
The real journey, he says, has been one of his soul, a salvation where he emerged on top after 22 months of recovery, physical therapy, introspection and training shared with close friends and trekkers, Tal Fletcher of Marin County and Doug Stoup of Truckee, and his wife and trainer, Shawna Korgan.
“I feel like everything happens for us, not to us,” Grant Korgan said. “You can decide what you want, that you choose the direction you want to go. That’s been the key for me, focusing on what I want, regardless of circumstances. The situation I face never sways me from the direction I want to go.”
Korgan, 34, was a scientist, working at Stanford as a mechanical engineer in the university’s nano-mechanics labs and spending most of his time as a world-class kayaker, snowmobiler and global adventurer. In the flash of a tiny mistake, the life he knew ended.
Third jump goes awry
In March 2010, Korgan was called from Stanford into the Sierra Nevada, in remote national forest south of Sonora Pass, to make a series of epic snowmobile jumps for a movie.
“The first jump of the day was about 140 feet, just an amazing, gorgeous jump,” Korgan said. “The second jump was a 100-foot fall-way, a hip jump where you change your course in the air and land on a different slope.
“The third jump, the second I left the lip, I knew I gave it a little too much speed, by maybe a half a mile per hour, and I was going to overshoot my landing spot. Felt like I had minutes in the air up there. Knew I was going to break bones. Had to figure out which bones to break. Braced myself for the hit.”
He shifted his position to the left side of the snowmobile so his leg and femur would absorb the brunt of the landing, Korgan said, and not his back. Instead, the spinal compression from the impact shattered his first lumbar vertebrae with such force that doctors called it a burst fracture.
“It was instant, as if something flipped a switch,” Korgan said. “It felt like a warm sack of hot metal BBs were attached below my belly button.”
An examination of his tracks showed that Korgan flew his snowmobile more than 100 feet in the air and overshot the landing site by only 2 feet.
In the hospital, doctors established that Korgan was paralyzed.
Wife Shawna, alerted by paramedics in the rescue helicopter, rushed to the hospital to be with her husband, she recounted: “I took his face in my hands, looked him in the eyes, and said, ‘It’s going to be OK. We’re not just going to survive this, we’re going to thrive through this. We’re going to keep every dream we’ve ever had. We’ll hike, bike, kayak, ski. All of our dreams are still happening. Don’t you change a single one of them.’ “
Korgan spent nine days in an intensive care unit, another 30 days in an inpatient rehab hospital. Shawna, with a degree in health ecology and 15 years in the fitness industry, including five operating a wellness center, became his personal trainer. Therapy turned into recovery. He tried everything to regain use of his legs: multiple physical therapies, acupuncture Pilates, yoga and hyperbarics, a form of oxygen therapy during which he was placed in an atmospheric pressure chamber.
“I started with zero feeling, no movement below my belly button,” Korgan said. “Yes, I had a prognosis (to never walk unassisted again). I chose very powerfully to recover, no matter what the odds.” In the past six months, Korgan has been able to feel his thighs down to his knees, though he has no sensation below his knees or in his hamstrings.
This past summer, with Stoup, the world’s most traveled polar explorer, and Fletcher, a world-class helicopter ski guide, plans for an expedition to the South Pole began to take shape. Training for Antarctica became a mission. The expedition team called it “The Push.” In July, with another adaptive athlete, John Davis, a two-time Paralympics gold medalist, Korgan paddled his kayak 50 miles in four days on the Lake Tahoe Water Trail. The team set out on a series of mini expeditions that included treks in Alaska, the Arctic, Lake Tahoe and Patagonia.
Word about Korgan and his personal mission circulated in the outdoors industry. A book deal was in the works. The Truckee-based High Fives Foundation, which supports adaptive athletes in winter sports, awarded Korgan a grant for the expedition and provided money for therapy. A film crew came together to capture the drama. At the same time, a sit-ski, similar to a mountain bike on skis, was designed that consisted of a seat on a welded frame bolted to a pair of 6-foot Volkl backcountry skis.
On Jan. 5, the team landed on the Union Glacier in Antarctica, and the next day, bumped up to the Polar Plateau at an altitude of 9,000 feet, that is, atop ice that is nearly 2 miles thick.
On his sit-ski, after the first 10 pushes, Korgan stopped abruptly, Stoup recounted. Pushing his sit-ski across the Antarctic ice felt like crossing Velcro, he told Stoup, and he couldn’t believe the effort it required. They towed 6 1/2-foot sleds loaded with 180 pounds worth of food, fuel and survival gear.
“There was some doubt in my mind he could complete the journey,” Stoup said. “The first 10 pushes were very hard. It hit me right away that it would take him a herculean effort to do it 12 days in a row, 10 hours a day.”
Many call the South Pole the most inhospitable place on Earth. For this expedition, temperatures loomed in the minus-mid-30s to as low as the minus-mid-50s pushed by winds of 20 to 30 knots. Whiteouts enveloped the team for three days and half of a fourth, turning progress and navigation into acts of faith.
Because Korgan cannot feel his feet, Fletcher monitored Korgan’s foot temperatures with instruments and used thermal socks with batteries and down booties to keep them warm and protect against frostbite. They also wore vapor-wicking poly-based and SmartWool underwear, multiple layers of cold-weather gear, including 800-fill goose down vests, jackets and pants, and survival-suit shells.
The team worked best when Stoup was out front, navigating, and Fletcher would be alongside Korgan, feeding him energy food, monitoring his body temperature. “That’s how I was able to go all day,” Korgan said. “I get bad gas mileage. I need a lot of fuel.”
“I used affirmations to keep me moving forward,” Korgan said. “I began silently saying to myself, ‘I am strong, I am healthy, I am healed, and I am working toward my goal of reaching the South Pole.’ I eventually began to say these statements aloud and my teammates would often join me. Then, I said to myself daily, ‘Although my body has been broken in the past, my spirit never can be. I am unbreakable.’ “
On the final morning, a clearing in the clouds appeared and the sun poured like a beacon onto the South Pole, dedicated by a group of flags and pole marker.
On his feet
About 100 feet away, Korgan got off his sit-ski, wobbled a bit as Fletcher and Stoup each gave up one ski and pole and affixed them to the feet of their friend. Then with a small crowd watching nearby – more than 150 scientists from the South Pole’s Amundsen-Scott research station – Korgan made it to the end, on his own, on his two paralyzed feet, Stoup said.
Korgan cried as he hugged his best friends and said, “Thank you, guys.”
After a pause, he said, “I only wish my wife was here,” Stoup recounted.
From the small crowd, a figure in polar clothes walked out toward the men, then removed a mask: It was Shawna Korgan.
Korgan was stunned at the surprise, then embraced his wife. The magic of this moment overwhelmed all who shared it, Stoup said.
“I’ve witnessed the healing process over the last year,” Stoup said. “He is an inspiration to me and everybody who knows him. It is amazing to watch him.”
Korgan said he felt overwhelmed as he neared his goal.
“I was full of tears, to pass the flags, and the greatest moment in this recovery, and then, all of a sudden, there’s my wife,” Korgan said. “She said, ‘Welcome to the South Pole.’ “
Late last week, as he reviewed the scope of the expedition, Korgan said he and his wife shared a mantra throughout.
“I kept thinking, ‘The goal, the dream, the desire,’ ” Korgan said. “That’s what we say. I faced that over and over as we went. You have to decide what you want and then focus solely on what works.”
E-mail Tom Stienstra at email@example.com.
Mattie Smallhouse had a great weekend up at Mammoth this past weekend. I wanted to share how well he did: Matt, had a good weekend at Mammoth –3rd on Saturday, and 8th on Sunday. He ran 5th to last on Saturday when the course had slowed a bit (the kids race based on a random draw—there were 70 boys in his class). The kids who beat him for the most part outweigh him by 30-50 lbs.
Here at EDU we are so stoked to see our athletes compete at a very high level and get the results they deserve. I can not be more excited for Mattie and all the hard work he has put into school, training on hill and not to mention, the time he puts in at EDU.
KEEP RIPPIN Mattie!
Its a good day at EDU for our Female Ski Athletes at the High School State Championships. Alex Benales, Claire DeAngeli and Megan Resigno all stole the show in Giant Slalom, Slalom and Overall.
Here is the breakdown:
Alex Benales: 1st Place in GS
Megan Resigno: 2nd Place in GS
Claire DeAngeli: 1st Place in Slalom
Megan Resigno: 2nd Place in GS
Megan Resigno: Overal Winner
SKIING: MANOGUE BOYS WIN TITLE FOR COACH
By Eric Lee Castillo firstname.lastname@example.org
12:00 AM, Feb. 22, 2013 EST
The Bishop Manogue boys ski team team won its first state championship in school history Thursday at Mt. Rose Ski Tahoe, and it was in honor of Miners coach Scott Trabert.
The first-year coach, who said he has about 22 years of skiing experience, took a break from the ski world when his 20-year-old son Matt died on Aug. 9, 2010, in a car accident. Now, Trabert’s return to skiing has been memorable.
“You know Manogue hasn’t really been on the radar when it comes to skiing in this state, but Scott has really turned it around,” Reed coach Todd Tuttle said.
Trabert’s presence is added motivation for Miners sophomore Stephen Osborne as he performed at his peak, winning the slalom while wearing the skis Matt wore when he earned the same honor as a sophomore at Wooster in 2005.
“I actually didn’t have the right skis for the weekend, and he (Trabert) offered them, so I was really honored to use them since his son meant so much to him and was such a great skier,” Osborne said. “Even though Scott has only been our coach for one season, I’ve known him a long time and he’s always been there for me like another dad would.”
Osborne also grabbed a fifth-place finish in giant slalom and barely lost the overall individual title to Reno’s Matt Cooper, who finished second in slalom and first in giant slalom.
“It was an honor and a pleasure to have Stephen be able to ski on my son’s skis, win a slalom event this year …,” Trabert said. “I know my son’s sitting out there looking over us very proud.”
The Miners defeated second-place Wooster by a 131-95 margin. Reno finished in third place with a score of 148, and Reed fourth with 249.
The Manogue girls didn’t fare quite as well, finishing third with 166 points behind first-place Galena (95) and Wooster (112). Reno finished fourth at 201.
However, Miners junior Alex Banales stole the show during day two of the state meet with a first-place finish in giant slalom. Banales beat Galena’s No. 1 skier and the event’s overall individual champion, Megan Rescigno, by 1.2 seconds.
“It’s been a privilege to be a part of the team this season because Scott’s such a great coach,” Banales said. “He’s really taught us a lot, and this is the hardest we’ve worked and the best we’ve performed in all three years I’ve been on the ski team.”
Not a bad day for EDU athletes Lena Andrews, Perry Schaffner and Claire Deangeli.
|Rank||Bib||FIS Code||Name||Year||Nation||Run 1||Run 2||Total Time||FIS Points|
|Did not start 1st run|
|Did not finish 2nd run|
|Did not finish 1st run|
“Skiing is pretty much my life. I teach in South America in the summer time,” explains Kimberly Mann who travels the world with her skis in tow. On the search for the perfect run, she has canvassed terrain many wouldn’t dare. Last year, however, a challenging run proved to be disastrous for the expert skier. “It was an awesome pow-pow day and I was skiing with some friends – pushing the limits.” The epic conditions tempted Kimberly to take a turn she would never forget. “I couldn’t stop in time and I went over the cliff and fell rag doll-style 30 some odd feet through rocks.” She knew she wasn’t paralyzed, but she knew something was terribly wrong.
Ski patrol rushed Kimberly off the mountain and emergency crews took her to a hospital in Santiago, where she stayed for days. Doctors remarked that she was lucky to survive and were shocked she had such few injuries. “A compression fracture in my T8 and broken scapula, puncture wound to my left knee, torn capsule in my right knee, and a laceration on my forehead.”
Since the fall, Kimberly has been working to get back into skiing shape. She went straight to someone with plenty of experience training athletes on the slopes. Marc Digesti, who owns PerformanceEDU on South Virginia in Reno, worked as the Head Strength Coach for the U.S. Disabled Ski Team. “It was a great experience for me. I was able to travel about 150 days out of the year, working with some pretty incredible athletes with different disabilities.” He brought his experience with high level athletes on the slopes back home to the dry land in Reno, where he works with physical therapists and chiropractors to help people, like Kimberly, transition back to the sports they love.
Marc developed post-rehabilitation workouts, as well as a special strength training program that guide athletes through proper movement patterns, joint integrity and stability exercises. The program runs between four and six weeks. The goal? Marc says it is to get athletes healthy and back on the training field.
It is often a trying and emotional journey. Marc remembers the day when Kimberly walked through his door and wasn’t able to do some of the basic movements she has re-mastered over the last few months. She has made a remarkable recovery and has even hit the slopes again. Her next goal is to make the Pro Ski Instructors of America National Alpine Ski Team.
To learn more about Marc’s training program at PerformanceEDU, log on to http://www.performancedu.com.6459 S Virginia St Reno, NV 89511 (775) 354-8959 Written by Kristen Remington
Mission Statement: PerformancEDU’s training philosophy is to examine the human body through movement and implement ways to decrease injury and increase performance. PerformancEDU evaluates the body while relating to functional movement, understands the bodies directional movement patterns, and prescribe and implement specific movements and progressions to maximize athletic performance in sport and life.
PerformancEDU remains true to the education placed on performance during each session. PerformancEDU will provide you with the tools you need to perform at the highest level in life or on the field. PerformancEDU is dedicated to helping others by:
- Improving performance
- Decreasing injury potential
- Motivating through education
The PT Transition Model would include a 4-6 week transition program post clearance from the PT which include:
- Objective Numbers
- Collaboration between PT and PerformancEDU through weekly reports
- Functional Movement Screen
- Performance Evaluation based on movement quality
- Quality of movement patterns (mechanics)
- Body Composition
- Body Fat Testing through 7 site caliper pinch
- Documentation of weight
- Findings will determine the optimal training strategy for each client
- Activity will be broken down into Phases 1,2,3 (wk 1-4):
- Glute Activation
- Movement Prep
- Pillar Strength
- Energy System Development
- Activity will be broken down into Phases 1,2,3 (wk 1-4):
- Attention to Detail
- Evaluate patients understanding
- Engage the patient
- Cueing the patient
- Modification of the movement
- Quality over Quantity
- Determining the most effective modifications
- Cueing the patient
What are we going to prepare the client with?
- Improve Performance
- Lifestyle Enhancement
- Decrease Injury Potential
- Lifestyle Enhancement
- Motivate through Education
- Creating success
- Work to Success
- Attaining Goals
For more information regarding EDU’s PT Transition Program, email us at email@example.com.