Functional Athletic Strength Training

Hot off another amazing weekend of sharing at the CanFitPro Vancouver and seeing a recent training related post, I feel a sense of obligation to write:

Please remember, I never have or ever will write the perfect training program. Or for that matter will ever train anyone perfectly. Below, I will outline and review the key inclusions in any training program that intends to push you beyond your client limits of fitness and or performance.

When I developed the ARC < now nashFIT > Adult model in 2003 and ran my 1st ever ARC adult class at the North Vancouver, Fitness World < now Steve Nash Sport Club>, I envisioned a system where:

• We assessed each participant for their individual functional weak links (i.e. instabilities, immobilities etc).
• Developed an individualized Prepair2Perform Rx based on this assessment
• Delivered the Prepair2Perform Program to each participant and required them to execute it prior to the ARC (Athletic Resistance & Conditioning) class.
• Each ARC class / phase progressively built upon the previous. I will write about progressions a little later.
• Gave them constant feedback during participation in the class.

Using this format we could individualize / put the 'personal' into small group training and ensure that many of the issues which prevent adults from safely participating in athletic styles of training are removed or at least minimized prior to them 'pushing beyond their current limits'. This is what an individualized functional movement Rx look like in 2004.

Athletic Resistance & Conditioning

Functional Test Results: Sandra - Date: Mar 2004, Level: 2

Exercise Prescription
Stretch		Strength
Exercise	Reps (# or time) / Sets	Exercise	*Reps (# or time) / Sets
Reach over cross under	Hold 30 sec x 2-3: Left x 1: Right don’t reach the leg far	SB leaning ¼ squat	10 reps x 5 sec up and down 2-3: Right x 1: Left
	Hold 30 sec Stretch til tension on Right side reduces x2: R hip on ball		10 reps 1 sec – hold 1 lower - half way – up x2: L hip on ball (not as seen)

Kneeling ball stretch perform simultaneous neck retractions.	Hold 30 sec Stretch til tension on Right side reduces R L R arm on  ball	SB sh elevation and ball depression	10 x 5 sec pull sh into ball - hold
Superman/Airplane Start	X 10 Hold Thera in L hand only Lift arms up then pull back, squeezing shoulder blades together	Superman/Airplane End	x8 reps 1 sec lift 3 sec hold 2 sec lower

·         Perform the required number of repetitions OR until loss of perfect form, whichever comes first

·         Perform extra hip circles (back half of the circle – slight back arch)

So, who wants to read about something I developed 10 years ago. Well, it is has taken 10 years of constant education, philosophical tweaking and industry influence to finally get to the stage where most participants and instructors of participants are beginning to understand the need for functional assessment and detailed movement progression. What created the understanding? Based on the chart below and the science that supports it, we know that high intensity training, metabolic challenge, circuit style, fullbody weight training can all have a significant impact on how quickly we can change the way we feel, participate in the sport of life and look in the mirror.

Now, we need to bang home the most important message of them all. The greatest gain comes with the greatest risks of injury.

1. Every person, particularly adults on this planet have multiple anatomical asymmetries.
2. The neuromuscular dominance patterns / asymmetries lead to posture & movement imbalances. 
3. These are reinforced and strengthened during participation in most training programs.
4. Asymmetries lead to joint instability, muscle immobility which over time causes tissue damage and more often than not chronic pain.
5. If you continue to maintain the body, lifestyle and training program that contributed to these asymmetries, you one day will be injured...sometimes this takes years to occur.

Ok, here is the key take home message. You can continue to support the rehabilitation fields by participating in the following cycle of events:

or you can begin to buy into something we at ARC have been preaching since Day 1 "IF YOU ARE NOT ASSESSING YOU ARE GUESSING". If you don't want to take my word for how important the functional movement assessment step is, we finally are beginning to accumulate data and research to confirm what I and a few others have been preaching for a very long time.

 1) Functional Movement Assessment (FMA) has been proven reliable JSCR, 26(2):408-415, 2012.

2) Those who improve their functional movement as less prone to injury (Movement: Functional Movement Systems: Screening, Assessment, and Corrective Strategies Cook, Burton, Kiesel 2010).

While assessment is the foundation to all ARC training programs, the 2nd most important step to assessing is corrective exercise. When a faulty movement pattern is noticed via assessment or during training, it is imperative that specific exercises designed to promote better posture and improved symmetry of movement are integrated into the highly beneficial, high risks, high intensity training programs commonly used in today's PT sessions. Below is an example of teaching participants to hinge from the hips, a functional movement required for all life and fitness that requires you to squat.

The next step to great training program is proper prescription. There is way too much to cover here so in simple terms think "Progression, Regression, Recovery & Regeneration". All functional or athletic strength programs have to be progressed from:

• Easy to master exercises to difficult to master exercises.
• Less work completed per set & workout to more completed (periodization occurs once fitness levels have been improved).
• Less intensity to more intensity (i.e. weight lifted, impact or distance during plyometrics)
• More rest between exercise sets and training days to less.

Below I have included a simple FS1 - FS3 squat progression. Always have at least 1 regression and 1 progression in mind when you start an exercise. If the client doesn't have the functional capacity to perform FS2, try FS1. Once they master FS1, booyah back to FS2 and in time FS3, AS1, AS2 (Athletic Strength 1 and 2).

FS1

1. Stand w/ ft hip to sh width apart & 3-6’ from plumline or Wall
2. Grasp a pole with hands equidistant from each end of the pole.
3. Raise pole overhead (forming a Y) as far as possible w/o arching the lower back
4. While maintaining the pole overhead, squat to the lowest position possible. If Arms overhead is uncomfortable cross arms to opposite shoulders, holding arms parallel to floor.

FS2

1.      At chest height, place weight appropriate dumbbell upright gripping top end with both palms facing inwards and fingers wrapped around the top

2.      Place feet slightly wider than shoulder width apart with knees pointing in same direction as toes (slightly outwards)

3.      Engage core by tucking tailbone in to flatten out lower back and keep chest up by squeezing shoulders down and back throughout movement

4.      Squeeze inwards with hands on dumbbell to fire through biceps

5.      Bend knees dropping hips down and back into a squat position, placing weight into heels and keeping knees behind toes

6.      Drive up strong pressing through heels and fire the glutes

FS3

1.      Facing perpendicular to barbell, wedge one end into wall and grip other end in an underhand fashion with arms fully extended downwards

2.      Open up chest by pulling shoulders down and back throughout the motion

3.      With feet slightly wider than shoulder width apart engage core by tucking tailbone in to flatten out lower back

4.      Bend knees dropping hips down and back into a squat position, placing weight into heels and keeping knees behind toes

5.      Drive up strong pressing through heels and fire the glutes

With very few exceptions and for various biomechanical reasons, each of these movements are significantly easier to perform than traditional back squats and should therefore be mastered before anyone performs a back squat, repeated box jump or overhead barbell squats etc.

The final step in creating a safer, small group training experience is contant trainer to client feedback. We refer to this as movement error detection and correction. I have a saying which I frequently use.

"if you can count reps, good for you, if you correct & perfect their form, good for them"

Using the plank, which is one of the most poorly performed exercises amongst clients here is what I mean. Detect the error, show them the correction until you can tell them the correction from a distance.

By bringing as many, if not all these elements into each and every PT session, the chances of longterm client satisfaction and injury free participation improve significantly. Skip any and or all of these steps and expect lower longterm results and a history of using up your full rehabilitation benefits package.


Chad Benson, Director of Fitness Education, SNSC
Email cbenson@snclubs.com
Mobile: 604-315-9734

Chad Benson MSc, BSc, BPE, CSCS, CanFitPro PTS: Educated at the University of Victoria and Memorial University of NL, Chad is the Director of Education for SNSC, and has partnered with SNSC to develop Functional Integrated Training Education & Techniques under the NashFIT brand. Chad is currently the S&C for the Canadian Senior Woman’s National Basketball Team. Past training experiences include sub-contracted & consultant strength & conditioning roles with the National Sailing Team, the Vancouver Canucks, the Canadian Sport Center, B2Ten, the BC Lions, Twist Conditioning, & the Vancouver Ravens. Chad also has expertise with myofascial therapies, MAT, functional testing & sport rehabilitation. Educationally, Chad is a member of the JCC & CanFitPro Advisory Boards and has delivered educational content throughout North America. In his spare time Benson enjoys the odd newfie joke, all things fitness, exploring scientific journals, red wine, recreational hockey, tennis, and warm weather destinations.

New Lease Model for Trainers

NEW ARC MODEL

After years of fighting the obvious, mentoring and helping trainers, I am finally fully committed to revamping a business model, we at ARC have worked very hard to create, a high performance training environment that includes world class training, professionalism, and amazing role models.

 

Mission: to provide highly personalized, cutting edge, well researched education and performance based training programs to healthy or recovering fitness enthusiasts & athletes.
Vision: Through the development of world class facilities, training programs and educational materials, the ARC mandate is to create results via a client centred approach. ARC's performance based training programs are strategically developed to help clients overcome muscle imbalances, improve injury resistance and obtain maximum performance based results with highly personalized programs. With a commitment to small groups & individual attention, no ARC athlete's training experience is the same.

Let me state this loud and clear, in respect to my potential and the opportunities I have been blessed with, "I have underachieved". The reason is simple, I didn't listen to the little voice in my head telling me to write and complete your ACTivated (Athletic Conditioning Techniques) trainers manuals, write a functional training book, and open a facility where other trainers can afford to step outside their current 6-10 client, 10-12hr days within a system of support and mentoring.

This week, starting on the Sept 3rd stat holiday, I stopped underachieving. Yesterday I told the ARC inner circle that we are about to begin a new journey, and today I am proclaiming it to the masses and all trainers who are haven't yet listened to their inner voice, but need a change to fulfil the dreams of success, autonomy and continued learning. Starting OCT 1, 2012 ARC will be open for the new business of providing a highly functional space including:

A great location amidst the South Surrey Athletic Park

The Surrounding Rugby Fields

A world class track and field that include punishing / fun hills

and stairs

But, while the convenience of a the fields and track are an amazing benefit, the most alluring aspects of the facility are the 3000 sq ft of turf

The amenities

and 3 independent strength stations including: 2 squat racks, 2 cable stacks, and 3 complete bench and DB rack systems

the amazing, well established client base

 

the credentials and skills of the current ARC Training team

and the innovative training tools and techniques we apply to the science of training each and every day.

 

 

At this point, I'd like to offer 6 lucky trainers the chance to train and mentor inside of ARC and all of its support systems including on-line access to our:

Volo scheduling, business tool, & invoicing system
https://www.arctraining.myvolo.ca/club/index.jsp

Dropbox operational docs and training program share software
 https://www.dropbox.com/

The candidates the ARC team are looking for certified:

•  Personal Trainers, Strength and Conditioning coaches, Exercise Physiologist or Kinesiologist

that are:

• Highly motivated to learn / share functional and sports specific training techniques,
• Self driven and enjoy autonomous / flexible work schedules,
• Role models to their clients,
• And want to continue their educational growth and financial opportunities.

If these qualities fit you, please contact:

Chad Benson

Owner, ARC Performance Training Systems Ltd
14600, 20th Ave 
WRSSBA Building in the South Surrey Athletic Park
604-315-9734
chad@arctraining.ca

Is Your Conditioning Coach Qualified?

Below are my Top 5 qualification recommendations (with helpful resources for coaches wanting to gain education and experience) for prospective clients to consider before participating or paying for a sports-specific or high function exercise program.


For those of you reading this article, while this may be a pipe dream, I truly hope this blogs reads as common sense affirmation. This Blog is designed as a tool for qualified sport science and conditioning professionals to pass onto athletes and parents. By outlining key aspects of 'qualified' conditioning coaches, perhaps before deciding to waste their hard earned money in sports specific training programs with unproven and unqualified 'professionals', a parent or athlete will ask the right questions. I highlight professionals, but the vast majority of fraudulent, money grab organizations who claim 'TOP' sports specific training often have an ex pro player on staff, who 90% of the time has little or no related education or coaching experience. 

So, why am I inspired to update last year’s article? Well in short while working out yesterday I had the ‘pleasure’ of watching a group of 6-8 hockey athletes working with a trainer. Picture this; it was late afternoon in a packed weightroom.

• A group of 6 (semi experienced with weight training)
• Upon arrival 3 of the athletes began to ride the bike, 3 began bench pressing and bicep curling (no warm-up at all).
• 10 min later the trainer showed up, 5 min late for the beginning of the session.
• The bike athletes joined the other athletes who then began (no additional warm-up and limited instruction) to perform a circuit based training program consisting of a series of exercises designed to train the chest, back, core and quads.
• For a while I turned my attention to my own workout, but like a bad car crash my subconscious forced me to tune back in. The last exercises of the training day were as follows:

1. Loaded Countermovement Jump Squats (x10-12)
2. Heavy Squats (x10-12)
3. Cable chops (x10-12/side)
4. One other upper exercise

When I noticed this situation 4 things popped into my head:

• Many of these athletes would have started off-season training within the last 2 weeks. Therefore, a Loaded Counter Movement Jumps (LCMJ) should not be performed. There are a number of other foundational plyometric exercises which need to be mastered before progressing to the LCMJ : Ebben et al. (2010) J of Str & Cond Research, 24(2): 300-306.
• In order to prevent neuromuscular fatigue, contrast or complex training (heavy load followed by light load exercises) should always occur with a max of 5 loaded plyometric repetitions: Alves et al. (2010). J Strength Cond Res 24(4): 936-941.
• More importantly, unless a trainer is using a reverse periodization for power endurance development, plyometric training should always occur early in the workout.
• And finally, during early off-season workouts, the athletic movement focus needs to be on mobility, transitional joint stability, eccentric control and perhaps power initiation, not rebounding in a fatigue state.

All of these points can be substantiated scientifically and practically. But, let me assure you this trainer and many like him wouldn’t understand the previously mentioned terms. Did I mention the gym was packed and the athletes spread all over the gym (while the trainer stayed at the squat rack)? Did I mention the trainer didn’t even have a training program in his hand? Did I mention the trainer was obese, unfit and answers his cell phone during the session?

The take home message is simple; regardless of the level, anyone participating in sport should source out qualified, experienced professionals who they respect and can meet their individual needs. The volume, intensity, frequency, and recovery strategies required to create high function performance are much different than the standard health considerations taught to trainers with a basic personal training certification. More importantly, high function prescriptions require a strong biomechanical understanding of movement, mechanical breakdown and the athlete’s sport. Most university graduates trained / schooled in biomechanics lack this skill, so don’t expect a trainer with a basic certification to have miraculously developed this skill.

Top 5 qualification recommendations:

1.Education & Credentials: a performance coach should have gained 2 types of credential, purely educational and educational / practical. Look for the following qualifications:
a. A university PE grad / Kinesiologist. This not only ensures they have the sports science knowledge to write proper programs but also the biomechanics knowledge to one day, with coaching experience, correct poor movement and technique. More importantly, the designations below forces those practicing to work with a code of ethics and stay current via renewal and CEU`s.

b. A sports performance certification like the NSCA`s CSCS http://www.nsca.com/Certification/ with testimonial backed experience. http://www.arctraining.ca/Main/Testimonials 

d. A Physiologist: a great credential to look for in Canada is http://www.csep.ca/english/view.asp?x=739 a CSEP Certified Exercise Physiologist. Back in my day I landed the PFLC credential. Both of the previously mentioned CSEP and NSCA certifications guarantee your coach has a sport sciences undergrad.

2. Extensive Experience & Mentoring: coaches can gain invaluable experience learning from the best and knowledge through extensive practical study in CEU based sports performance courses. Some of the most valuable courses allow conditioning coaches to gain experience in:
a) Movement error assessment / detection & correction. Gray Cooks FMS http://functionalmovement.com/en/certification/fms_course is a good example of this. My soon to be released Module 3 of ACTivated would also be good. I haven`t studied the Combine 360` yet, but I suspect it does some of the same. 
b) SAQ (Speed, Agility & Quickness). SAQ International http://www.saqinternational.com/ & Twist Conditioning`s, Sport Movement Essentials http://www.twistconditioning.com/learn/twist-coach-education/program-structure/silver.asp credentials would be good start points.
c) Strength & Power. For Olympic lifting technique, the NCCP Level 1 Technical is the gold standard here in Canada http://www.bcweightlifting.ca/calendar/. You can also obtain credential in alternative multijoint techniques from Twist Conditioning`s Sport Strength module, and ACTivated`s Module 5 `Athletic Strength`
d) Mentorship in my mind is huge. I participated and gained invaluable hands on application and experience. Athlete`s Performance, Twist Conditioning, ARC Performance and highly experienced, highly credentialled conditioning coaches are the goto`s in this category. I would suggest a minimum of 6 week (40hr) internship with an experienced functional / performance coach. 

3. Walk the walk – talk the talk. I test drive my programs so I can gather understanding of the training
protocol’s impact or outcome prior to unleashing it on the ARC athletes. Of course I can’t repeat this process for every program but I can honestly say, I have never instructed an athlete to perform an exercise I have never executed, semi perfected, and examined for technical difficulties or injury risk. I believe this is an essential process which does 3 things; it allows me to remain empathetic to the athletes performance goals, it affords me the opportunity to gain respect and become a role model for athletes to aspire towards and one day exceed. 

4. Played the Sport. While a sport sciences grad are often taught how to do a sport needs analysis, nothing replaces the experience of having played a sport, particularly at a high level. Playing at a high level usually implies a coach has experienced good coaching and therefore should have learned and mentored under someone with a strong skill set. However, that isn`t always the case. In my experience, the individual must have a true passion for conditioning and have aggressively applied the practice to his own benefit. But, being `pro` does not teach you how to coach or help you quantify / evaluate how the programs that worked for you will work for someone with different genetics, drive, nutritional status etc. That takes years of experience to go along with the `been there done that credential`. A player fresh off his pro career may talk a good game and probably execute a hard program but truly is the definition of an `unarmed Jedi`.

5. Insurance & CPR: is the trainer insured to train athletes? While it isn`t required of emerging athletes, most insurances won`t even cover a PT credential to train athletes. The credential on the right below is a well respected personal training (PT) certification, but it does not permit me to train elite level athletes; only the above credentials permit and insure athletic training. For elite, carded, Olympic and pro level athletes, a PT would be deemed negligent (i.e. an illegal action), if a serious injury were to happen under their guidance. You will note the attached insurance doc above. If a coach cannot provide this document, you can be assured they are not credentialed or at the very least, the athlete is not protected under their supervision.

If your performance coach has most or all of the above credentials, he or she should have the capacity clearly articulate a philosophy and experiential knowledge of functional performance training. If this isn’t the case, they either haven’t given it much thought, lack passion, are inexperienced or have poor communication skills and therefore will not educate you throughout the process. Buyer beware, a trainer who can name
entire teams full of athletes or can recant every highlight from last night’s game is either an armchair athlete or an idiot savant but it is usually the former.


Hiring a Performance Coach or following a well chosen sports specific program should never involve a high risk to your performance goal(s). In fact, if you chose poorly, your chances of becoming injury resistant is far less than your chance of becoming injured. Chose Intelligently, play safe & play hard!!


Chad Benson, ARC Performance Training Systems Ltd
604-315-9734

 Scientific Adventure Racing Preparation

Why am I inspired to write this series of blogs…it’s simple, to share my path to success in training, life and business. My most recent adventure is the Tough Mudder, a 10 mile adventure race in the Whistler Mountains that includes obstacles entitled:

·         Artic Enema: sounds fun

·         Everest: not on my bucket list

·         Kinky Tunnels: seems more like something I’d enjoy and

·         Electric Shock Therapy: why not just buy a stun gun and have at it

I have a ‘Tough Mudder’ t-shirt not because I previously completed the race, but rather from my participation in a TM media event a month or so ago. More to the point, whenever I wear it, I am constantly stopped and invariably asked the same two questions ‘have you done the race & how was it?’. The conversation generally brings me to the conclusion that the person is registered for this event but hasn’t trained, or is training relatively improperly. To prevent me from having to rescue 50-100 people on the race course on June 23^rd, I offer two pieces of wisdom 1) Good luck or 2) read this blog so you can begin to scientifically train for your chosen adventure.

Whether you are prepping for the outdoor hiking season, Crush it or Cruise it, Tough Mudder, Warrior Dash, Knee Knacker, the Summit Series or a host of other variable terrain races / events this summer, being armed with the appropriate scientific training knowledge is absolutely essential and can be the difference between successful, injury free completion ORRRRR the exact opposite – must I spell it out. 

Having the rugged westcoast terrain and mountains is a great gift that comes with very specific challenges. If not prepared, the mountains can buckle the most ‘fit’ individual.  To successfully navigate any and all of the aforementioned mountainous challenges you must have strength, power, endurance, determination, cardiovascular conditioning, proprioception, reactive agility & mental toughness. This blog series will discuss a couple of the key scientific training principles of:

• progressive overload,
• cyclic training,
• deceleration &
• heart rate monitoring

Employ these techniques and you will almost guarantee yourself a successful & adventurous summer season.

Progressive Overload: often the most overlooked but yet most obvious training technique to employ. Scientifically, it is defined as a calculated and systematic progression of volume (total mileage, # of sets / reps, # of workouts, time working out) and or intensity (running speed, weight lifted). Without science, we often instinctively apply the principle. Milo of Greek mythology, who apparently lifted and carried a calf everyday, grew stronger and more fit as the calf grew into a cow was one of the 1st to systematically apply this principle. In preparing for your summer adventure try these 3 tips:

1. Total mileage: for every mile of race give yourself a week of training. Start at 4-6 miles and each week add 2 total miles to your weekly total. If you are behind the 8 ball and only have 5 weeks then I'd suggest the same start point but 3-4 additional miles spread over 3 running sessions per week.
2. # of workouts: like dieting, people go gang busters for a few weeks and then fall off the rails or the body road blocks your progression. Training capacity is no different. Start w 2-3 shorter cardio / conditioning sessions per week and progress by 1 session every 2-3 weeks (to a max of 5 / week).
3. Cycle your training:  if you are a bigger body like me (5`10`` & 197lb), its highly suggested you vary your training stimulus from high to low impact activities, but yet cover the key aspects of adventure race training. 

Here is my training plan for the next 5 weeks...btw, I am already sore from a) 1x lower body plyometric w single leg strength & b) 1x Tough Mudder obstacle w fullbody strength training...it`s only Tuesday :( 

Wk 1 -1x lower body plyometric & single leg strength  -1x 60 min spin (*75-85%) -1x uphill - downhill  interval run (*70-90%) -1x Tough Mudder obstacle & fullbody strength training -1x Grouse Grind or advanced hike

Wk 2 -1x lower body plyometric & single leg strength  -2x 60 min spin (77-87%) -1x uphill - downhill  interval run (70-90%) -1x Tough Mudder obstacle & fullbody strength training -1x Grouse Grind or advanced hike

Wk 3 -1x lower body plyometric & single leg strength  -1x 60 min spin (80-90%) -1x uphill - downhill  interval run (75-92%) -1x Tough Mudder obstacle & fullbody strength training -1x Grouse Grind or advanced hike -1x TM Suburban Pretox

Wk 4 -1x lower body plyometric & single leg strength  -1x 60 min spin (80-90%) -1x uphill - downhill  interval run (75-92%) -1x Tough Mudder obstacle & fullbody strength training -1xDouble Grouse Grind -1x TM Suburban Pretox

Wk 5 (taper) -1x 60 min spin (75-85%) -1x uphill - downhill  interval run (70-90% & 50% volume) -1x Tough Mudder obstacle & fullbody strength training

*all % percentages of a stress tested max HR…see this link for more info on scientific HR training. http://www.arctraining.ca/plugins/userData/heartratemonitoring&determingat2012-1.pdf

Yes that means you should have a heart rate monitoring system like the polar I am wearing.

In part b of this post I will discuss the art and the science of proprioception and downhill running...stay tuned & good luck.

Chad Benson MSc, ,BSc, BPE, CSCS, Practicing Kinesiologist & Fitness Presenter

President, ARC Performance Training Systems Ltd.