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
Gray Cook says it best: Hip mobility is something we loose. As infants we are born with crazy hip mobility. Watching my little nephew Enzo put his feet in his mouth, and roll into a full squat with his bootie touching the ground is truly amazing to watch as a performance coach, but lets be real, we loose this very quickly. We tend to be very long and week on our backside muscles, and very short and strong on our front side. We see this a lot with our executive types of clientele which sit for excessive amounts of time. This will place the spine into flexion, which will make the glutes long and weak. This is what causes all of us to have tight hip flexors.
What causes the muscles to be tight?
- Soft Tissue Mobility Restrictions
- Muscular Restrictions
- Capsular Restrictions
- Muscular Mobility
- Limited Range of Motion
- Lack of extension for the Glute to fire in the Hip
- Lack of flexion in the Psoas
How can we work on these limitations?
- Static Stretching
- Active Stretching-Low Loading
Remember…….if we can get stability in our core, this will allow us to gain active hip mobility.
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
Marc Digesti USAW | Director of Performance at PerformancEDU
The chop and lift represent distinct rotational and diagonal movements that mimic the functional patterns occurring in activities of sport and daily living. The chop and lift motions are excellent at recruiting the musculature of the core (foundation) either for mobility or stability.
The use of full kneeling and half kneeling postures during the chop and lift patterns add another dimension to the functional assessment and training. After following the rolling patterns (which we will talk about in our next blog), full and half kneeling postures are the next developmental steps on our progressions to function.
The next and highest level is going to be standing or other functional postures which will offer to challenge our stability systems (neuromuscular, proprioception/coordination etc). We call our full and half kneeling postures “transitions to stability.” These postures will stress or recruit the smaller stabilizing muscles of the core and lower quarters. The standing postures will offer a wide and adaptable base of support that will offer all of the lower quarters/half extremity of the kinetic chain.
Here is a variation of full kneeling and half kneeling chopping and lifting movements. They can be administered either with thera bands, cook bands or Keiser equipment:
Human Kinetics/ News and Exerpts: Hydrotherapy used to enhance recovery from competition
Despite the widespread integration of hydrotherapy into an athlete’s postexercise recovery regime, information regarding these interventions is largely anecdotal. Although a number of physiological responses to water immersion are well researched, the underlying mechanisms related to postexercise recovery are poorly understood. The human body responds to water immersion with changes in cardiac response, peripheral resistance, and blood flow (Wilcock et al. 2006). In addition, both hydrostatic pressure and temperature of the immersion medium may influence the success of different hydrotherapy interventions (Wilcock et al. 2006).
Immersion of the body in water can result in an inward and upward displacement of fluid from the extremities to the central cavity due to hydrostatic pressure. As identified by Wilcock and colleagues (2006), the resulting displacement of fluid may increase the translocation of substrates from the muscle. Therefore, postexercise edema may be lessened and muscle function maintained. Another physiological response to water immersion is an increase in stroke volume, which has been shown to increase cardiac output.
Although the effects of hydrostatic pressure exerted on the body during water immersion may be beneficial, the temperature of water that the body is exposed to is also thought to influence the success of such recovery interventions. The main physiological effect of immersion in cold water is a reduction in blood flow due to peripheral vasoconstriction (Meeusen and Lievens 1986). In contrast, immersion in hot water increases blood flow via peripheral vasodilation (Bonde-Petersen et al. 1992; Knight and Londeree 1980).
Cold Water Immersion
Cryotherapy (meaning “cold treatment,” often in the form of an ice pack) is the most commonly used treatment for acute soft tissue injuries, given its ability to reduce the inflammatory response and alleviate spasm and pain (Eston and Peters 1999; Meeusen and Lievens 1986; Merrick et al. 1999). Multiple physiological responses to various cooling methods have been observed, including a reduction in heart rate and cardiac output and an increase in arterial blood pressure and peripheral resistance (Sramek et al. 2000; Wilcock et al. 2006). Additional responses include a decrease in core and tissue temperature (Enwemeka et al. 2002; Lee et al. 1997; Merrick et al. 2003; Yanagisawa et al. 2007), acute inflammation (Yanagisawa et al. 2004), and pain (Bailey et al. 2007; Washington et al. 2000) and an improved maintenance of performance (Burke et al. 2000; Yeargin et al. 2006). Merrick and colleagues (1999) suggested that cryotherapy is an effective method for decreasing inflammation, blood flow, muscle spasm, and pain as well as skin, muscular, and intra-articular temperatures.
The use of cryotherapy for the treatment of muscle damage and exercise-induced fatigue has been investigated with varying findings. Eston and Peters (1999) investigated the effects of cold water immersion (of the exercised limb in 15 °C for 15 min) on the symptoms of exercise-induced muscle damage following strenuous eccentric exercise. The muscle-damaging exercise consisted of eight sets of five maximal isokinetic contractions (eccentric and concentric) of the elbow flexors of the dominant arm (0.58 rad · s–1and 60 s rest between sets). The measures used to assess the presence of exercise-induced muscle damage included plasma CK concentration, isometric strength of the elbow flexors, relaxed arm angle, local muscle tenderness, and upper arm circumference. Eston and Peters (1999) found CK activity to be lower and relaxed elbow angle to be greater for the cold water immersion group on days 2 and 3 following the eccentric exercise, concluding that the use of cold water immersion may reduce the degree to which the muscle and connective tissue unit becomes shortened after strenuous eccentric exercise (Eston and Peters 1999).
Bailey and colleagues (2007) investigated the influence of cold water immersion on indices of muscle damage. Cold water immersion (or passive recovery) was administered immediately following a 90 min intermittent shuttle run protocol; rating of perceived exertion (RPE), muscular performance (maximal voluntary contraction of the knee extensors and flexors), and blood variables were monitored prior to exercise, during recovery, and following recovery for 7 days. The authors concluded that cold water immersion was a highly beneficial recovery intervention, finding a reduction in muscle soreness, a reduced decrement of performance, and a reduction in serum myoglobin concentration 1 h following exercise (Bailey et al. 2007). However, further values across the 7-day collection period were not cited, and CK response was unchanged regardless of intervention. Lane and Wenger (2004) investigated the effects of active recovery, massage, and cold water immersion on repeated bouts of intermittent cycling separated by 24 h. Cold water immersion had a greater effect compared with passive recovery, active recovery, and massage on recovery between exercise bouts, resulting in enhanced subsequent performance (Lane and Wenger 2004). This is an important investigation, as most studies in the area of cold water immersion have been conducted using muscle damage models or recovery from injury. Despite these promising results, some studies have found negligible changes when investigating the recovery effects of cold water immersion (Paddon-Jones and Quigley 1997; Sellwood et al. 2007; Yamane et al. 2006).
In a randomized controlled trial, Sellwood and colleagues (2007) investigated the effect of ice-water immersion on delayed-onset muscle soreness (DOMS). Following a leg extension exercise task (5 ×10 sets at 120% concentric 1RM), participants performed either 3 × 1 min water exposure separated by 1 min in either 5 °C or 24 °C (control) water. Pain, swelling, muscle function (one-leg hop for distance), maximal isometric strength, and serum CK were recorded at baseline, 24, 48, and 72 h after damage. The only significant difference observed between the groups was lower pain in the sit-to-stand test at 24 h postexercise in the ice-water immersion group (Sellwood et al. 2007). In accordance with Yamane and colleagues (2006), only the exercised limb was immersed at a temperature of 5 °C. In this study, ice-water immersion was no more beneficial than tepid water immersion in the recovery from DOMS (Yamane et al. 2006). Paddon-Jones and Quigley (1997) induced damage in both arms (64 eccentric elbow flexion), and then one arm was immersed in 5 °C water for 5 × 20 min, with 60 min between immersions, while the other served as a control. No differences were observed between arms during the next 6 days for isometric and isokinetic torque, soreness, and limb volume (Paddon-Jones and Quigley 1997). In the aforementioned studies, cold water immersion appeared to be an ineffective treatment, specifically when immersing an isolated limb in 5 °C water.
Only one study has investigated the effect of cold water immersion on training adaptation. Yamane and colleagues (2006) investigated the influence of regular postexercise cold water immersion following cycling or handgrip exercise. Exercise tasks were completed 3 to 4 times per week for 4 to 6 weeks, with cooling protocols consisting of limb immersion in 5 °C (leg) or 10 °C (arm) water. The control group showed a significant training effect in comparison to the treatment group, and the authors concluded that cooling was ineffective in inducing molecular and humoral adjustments associated with specified training effects (e.g., muscle hypertrophy, increased blood supply, and myofibril regeneration).
Despite these findings, the majority of research supports the notion that cold water immersion is effective in reducing symptoms associated with DOMS (Eston and Peters 1999), repetitive high-intensity exercise (Bailey et al. 2007; Lane and Wenger 2004), and muscle injury (Brukner and Khan 1993). A more refined investigation into the individual components of a specific recovery protocol is needed to reveal the effect of varying the duration of exposure, the temperature, and the medium used, whether it is ice, air, or water. In addition, training studies are required to investigate the effectiveness of such interventions on training adaptations.
Hot Water Immersion
The use of heat as a recovery tool has been recommended to increase the working capacity of athletes (Viitasalo et al. 1995) and assist in the rehabilitation of soft tissue injuries and athletic recovery (Brukner and Khan 1993; Cornelius et al. 1992). The majority of hot water immersion protocols are performed in water warmer than 37 °C, resulting in an increase in muscle and core body temperature (Bonde-Petersen et al. 1992; Weston et al. 1987). The physiological effects of immersion in hot water remain to be elucidated. One of the main physiological responses associated with exposure to heat is increased peripheral vasodilation, resulting in increased blood flow (Bonde-Petersen et al. 1992; Wilcock et al. 2006).
The effect of hot water immersion on subsequent performance is also poorly understood. Only one study has investigated the effect of hot water immersion on postexercise recovery. Viitasalo and colleagues (1995) incorporated three 20 min warm (~37 °C) underwater water-jet massages into the training week of 14 junior track-and-field athletes. The results indicated an enhanced maintenance of performance (assessed via plyometric drop jumps and repeated bounding) following the water treatment, indicating a possible reduction in DOMS. However, significantly higher CK and myoglobin concentrations were observed following the water treatment, suggesting either greater damage to the muscle cells or an increased leakage of proteins from the muscle into the blood. Viitasalo and colleagues (1995) concluded that combining underwater water-jet massage with intense strength training increases the release of proteins from the muscle into the blood, while enhancing the maintenance of neuromuscular performance (Viitasalo et al. 1995).
Evidence to support these findings is lacking, and the use of hot water immersion for recovery has received minimal research attention. Despite the hypothesized benefits of this intervention, anecdotal evidence suggests that hot water immersion is not widely prescribed on its own or as a substitute for other recovery interventions. Speculation surrounds the possible effects, timing of recovery, and optimal intervention category (e.g., following which type or intensity of exercise) for the use of hot water immersion.
Contrast Water Therapy
During contrast water therapy, athletes alternate between heat exposure and cold exposure by immersion in warm and cold water, respectively. This therapy has frequently been used as a recovery intervention in sports medicine (Higgins and Kaminski 1998) and is commonly used within the sporting community. Although research investigating contrast water therapy as a recovery intervention for muscle soreness and exercise-induced fatigue is limited in comparison to that for cold water immersion, several researchers have proposed possible mechanisms that may support the use of contrast water therapy. Higgins and Kaminski (1998) suggested that contrast water therapy can reduce edema through a pumping action created by alternating peripheral vasoconstriction and vasodilation. Contrast water therapy may bring about other changes such as increased or decreased tissue temperature, increased or decreased blood flow, changes in blood flow distribution, reduced muscle spasm, hyperemia of superficial blood vessels, reduced inflammation, and improved range of motion (Myrer et al. 1994). Active recovery has traditionally been considered superior to passive recovery. Contrast water therapy may elicit many of the same benefits of active recovery and may prove to be more beneficial, given that contrast water therapy imposes fewer energy demands on the athlete (Wilcock et al. 2006).
Contrast water therapy has been found to effectively decrease postexercise lactate levels (Coffey et al. 2004; Hamlin 2007; Morton 2006; Sanders 1996). After conducting a series of Wingate tests, investigators found that blood lactate concentrations recovered at similar rates when using either contrast water therapy or active recovery protocols and that after passive rest blood lactate removal was significantly slower (Sanders 1996). Coffey and colleagues (2004) investigated the effects of three different recovery interventions (active, passive, and contrast water therapy) on 4 h repeated treadmill running performance. Contrast water therapy and active recovery reduced blood lactate concentration by similar amounts after high-intensity running. In addition, contrast water therapy was associated with a perception of increased recovery. However, performance during the high-intensity treadmill running task returned to baseline levels 4 h after the initial exercise task regardless of the recovery intervention performed.
In a more recent study investigating the effect of contrast water therapy on the symptoms of DOMS and the recovery of explosive athletic performance, recreational athletes completed a muscle-damaging protocol on two separate occasions in a randomized crossover design (Vaile et al. 2008a). The two exercise sessions differed only in recovery intervention (contrast water therapy or passive recovery/control). Following contrast water therapy, isometric force production was not significantly reduced below baseline levels throughout the 72 h data collection period; however, following passive recovery, peak strength was significantly reduced from baseline by 14.8% ± 11.4% (Vaile et al. 2008a). Strength was also restored more rapidly within the contrast water therapy group. Thigh volume measured immediately following contrast water therapy was significantly less than that following passive recovery, indicating lower levels of tissue edema. These results indicate that symptoms of DOMS and restoration of strength are improved following contrast water therapy compared with passive recovery (Vaile et al. 2007; Vaile et al. 2008a). However, Hamlin (2007) found contrast water therapy to have no beneficial effect on performance during repeated sprinting. Twenty rugby players performed two repeated sprint tests separated by 1 h; between trials subjects completed either contrast water therapy or active recovery. Although substantial decreases in blood lactate concentration and heart rate were observed following contrast water therapy, compared with the first exercise bout, performance in the second exercise bout was decreased regardless of intervention (Hamlin 2007). Therefore, although contrast water therapy appears to be beneficial in the treatment of DOMS, it may not hasten the recovery of performance following high-intensity repeated sprint exercise.
The physiological mechanisms underlying the reputed benefits remain unclear. Temperatures for contrast water therapy generally range from 10 to 15 °C for cold water and 35 to 38 °C for warm water. It is evident that contrast water therapy is being widely used; however, additional research needs to be conducted to clarify its optimal role and relative efficacy.
Pool or beach recovery sessions are commonly used by team sport athletes in an attempt to enhance recovery from competition. Almost all Australian Rules, Australian Rugby League, and Australian Rugby Union teams use pool recovery sessions to perform active recovery in a non–weight-bearing environment. These sessions are typically used to reduce muscle soreness and stiffness and therefore are thought to be effective in sports that involve eccentric muscle damage or contact. Sessions often include walking and stretching in the pool and occasionally some swimming.
Dawson and colleagues (2005) investigated the effect of pool walking as a recovery intervention immediately following a game of Australian Rules Football. Pool walking was compared with contrast water therapy, stretching, and passive recovery (control) to determine the effect on subjective ratings of muscle soreness, flexibility (sit and reach test), and power (6 s cycling sprint and vertical jumps) assessed 15 h after the game. For all four recovery interventions, muscle soreness was increased 15 h after the game; however, only pool walking resulted in a significant reduction in subjective soreness. There was a trend for lower flexibility and power scores; however, this was only significant in the control trial. Although there were no differences between the three recovery interventions with respect to flexibility and power, players subjectively rated pool walking as the most effective and preferable strategy. The authors speculated that the active, light-intensity exercise with minimal impact stress or load bearing, combined with the hydrostatic pressure, may have enhanced recovery (Dawson et al. 2005).
Read more from Physiological Tests for Elite Athletes, Second Edition, by Australian Institute of Sport, Rebecca Tanner and Christopher Gore.
EDU has built a very good relationship with Keiser through Jay Keiser and Athletic Systems. The past 1.3 years, EDU has been able to aquire 5 Keiser pieces:
- Performance Trainer
- Keiser Air Squat
- 2 Keiser m3 bikes
- 1 Keiser m3+ bike
With Keiser, we are able to dive into Air Resistance rather than just using barbells and iron.
You can find the full article on Keiser’s website, but here is a little back ground of what EDU uses on a daily basis:
Keiser was invented to provide high resistance with very little inertia (moving mass), and without the dependence upon gravity. The elimination of a weight stack reduces the mass; therefore the force due to acceleration is virtually eliminated, which leaves only pure variable resistant force. The reduction of the acceleration forces and the elimination of dependence on gravity allow the variable resistance strength curve to remain consistent over a wide range of training speeds. Read the full research study and judge for yourself.
Keiser Air Resistance Advantages over Weight Stack Provided Resistance
- No shock loading to connective tissues and joints.
- The ability to change resistance at any time w/ fingertip controls.
- A consistent variable resistance curve at any speed.
- Offers privacy of workload.
- Resistance changeable at 1/10 pound increments on Infinity Series
- Large Digital display/Counts repetitions.
- Equipment of choice in over 70 peer-reviewed research studies on training.
What are Plyometrics?
- Plyometrics are drills aimed at linking sheer strength and speed of movement to produce an explosive-reactive type of movement.
- Classically used to describe jumping/depth jumping drills
- Definition expanded to include ANY drill utilizing stretch-shorten cycle to produce explosive reaction:
- Medicine Ball
- Resistance Training
- ALL MOVEMENT!
What are the Benefits of Power Training?
- Rate of force development
- Dynamic stabilization
- Movement skills
What are the Concerns of Power Training?
- Tissue loading
- High force traveling through compensatory motion
How Can We Train for Speed while emphasizing Power?
- Assisted Drills
- Resisted Drills
- Linear and Multi-directional Movements
What types of Methods can we use to train for Power?
Marc Digesti USAW | Director of Performance at PerformancEDU of Reno
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.
Experience total versatility, at any speed! Unilaterally and bilaterally work any muscle group safely at any angle, at any resistance, at any speed through the range of motion. Resistance is always consistent, unaffected by speed of exercise. By utilizing the power of Keiser’s free moving pneumatic technology you can safely increase your power output as speed increases. This allows for intense functional workouts with zero shock load to muscles, connective tissues and joints.
Perfect for group, target, and core stability training! With multi user lines like the Infinity Six Pack and Triple Trainer you can use one machine to provide a workout that would take 9 machines from anyone else. Even better, the machines can serve every body type that may use your facility. Short, tall, male, female, husky, slender, all body shapes and sizes are comfortable using this equipment.
Keiser machines fit a wide range of needs! Physical therapists long ago discovered Keiser equipment. It is ideal for everyone, from the orthopedic patient through the performance athlete. Countless professional sports teams, performance training facilities, sports medicine professionals, researchers, older adult fitness centers, senior living communities, corporate fitness centers, and physical therapists trust the Keiser brand.
We are heading into the final couple months of the 12-13 ski season skiing and it is vital for us to learn how to maintain our strength, while enhancing our recovery properly during the ski season. Active and Passive recovery days are crucial in a training program because the program is specifically built to create low intensity activity to encourage muscle regeneration.
During Active and Passive recovery days, we like to have a variety of aids to help to maintain strength and enhance the recovery process through:
- Light movement is more beneficial than no activity
- Aerobic Activity
- On the floor mobility and stability movements for Upper/Lower Half
- Massage (structural)
- Foam Rolling/Massage Stick
- Hydrotherapy (Hot and Cold Tubs)
Here are 10 movements to help maintain strength and enhance recovery:
- Alternating DB Press:
- Movement: Lying face up on a bench, holding dumbbells at the outside edges of your shoulders, palms facing your thighs. Lift both dumbbells straight up over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, then push it back up.
- Objective: maintain stability in shoulders, torso and increase strength in chest.
- DB front Squat to Press:
- Movement: Stand holding dumbbells at shoulder height, with a bench behind you. Initiate the movement with your hips, squatting hack and down until the tops of your thighs are parallel to the floor. Explode out of your hips and quads, using that momentum to drive the weights off your shoulders overhead. You should finish with straight legs and arms. Lower the dumbbells back to your shoulders and repeat.
- Objective: maintain total body strength.
- TRX/Physio Ball Knee Tuck:
- Movement: Place both hands on the floor and feet in TRX or PB while in a push up position. While creating stability in your shoulders and torso, bring both knees toward your chest and stop at 90 degrees and then control the trx or PH and push the feet back to starting position (push up position).
- Objective: maintain stability in shoulders, core and hips.
- Pull-ups (assisted):
- Movement: With a neutral grip, pull up and hold. Flex your hips and knees to a 90 degree position to create stability in the hips and torso.
- Objective: maintain back strength.
- Physioball leg curl:
- Movement: Lie face up on the floor (supine), put your heels on the ball, pull your toes up toward your shins, and pull your shoulder blades back and down. Squeeze your glutes until your body is in a straight line from ankle to shoulder. Keeping your hips tall, pull your heels in toward your glutes. Make sure to control the ball rolling back to the starting position and keep your hips elevated. Objective: maintain strength and stability in your glutes, hamstrings and core.
- Pillar Bridge:
- Movement: Lie facedown in a pushup position (prone), with your forearms resting on the floor. Your elbows are under your shoulders and bend 90 degrees, while keeping your palms facing upwards. Push up off your elbows, supporting your weight through shoulders, elbows and forearms. Make sure your kneck is in line with your spine.
- Objective: maintain hip, shoulder and core strength.
- Hip Crossover:
- Movement: Lie face up on the ground, with a pad between your knees while resting on the ground. Your shoulders flat, and the arms are straight out to the sides. Roll the pad over to one side until your knee touches the ground. Objective: maintain mobility and strength in your hips and torso.
- Lunge with rotation:
- Movement: In a lunge position, lateraly flex your back slightly, while reaching your right hand to the sky.A stretch from your back leg through your core and last, and stretch from your hip flexors.
- Objective: lengthen hip flexors, quads and core.
- Foam Roll Quads/IT Band/Calfs: Objective- help relieve build up facsia, which to much build up can limit the body to move properly.
- Hot/Cold Tub Hydrotherapy: Objective- soothe tense muscles, while stimulate internal activity.
Remember, the response to recovery to being on hill will all depend on the amount of commitment you place toward the maintenance and recovery phases of the program. The volume and loading of the movement is going to be very low. We are going to cut the the amount of sets in half and take the loading (amount of weight) down 30%. Each movement should be administered 2 sets by 10 repetitions.
Marc Digesti USAW | Director of Performance at PerformancEDU