Fitness & Performance Myth Busting - Foam Rolling and Squat Techniques That Work

Hey guys, I am going to do some serious myth busting on Perioscope next week. Get this Twitter based App and Add me @bcpti...you'll love the app and the info - that's a promise :)

Live from BPCTI on Mon at 3:45pm ( u can replay for 24hr)

1. Does foam rolling work (SURE DOES)
2. Should most people foam roll? (YES)
3. Does rolling the ITband have a purpose (YUP)

I have included two great YouTube posts on the subject. The information they are presenting is very accurate and useful so please watch the videos. The key is to turn your foam roller into a tool, designed to either break adhesions or create the appropriate nervous system response. Both of which can change the outcome of foam rolling to the benefit of movement, flexibility, function and performance. On Mon, I will show you how to improve the outcome of your foam roller session :)

https://www.youtube.com/watch?v=BnYdzaoMyQ8 (foam rolling isn't myofascial release)

 

https://www.youtube.com/watch?v=bXS5v5RZJSM ( does not increase length of the ITband) 

 

Wed (time to be announced)

I'm going to create significant controversy but it's time I bust these myths, particularly the heel loaded squat. Hip dominant squatting / heel loaded squatting creates dysfunction in a key posterior chain muscle, and is compounded by a societal based problem I call the sitting disease. I will show you why we need to change our squat coaching and follow that with one simple adjustment on how to change the outcome to posterior fascial function. Why do I care? Well 1) look how many views these 2 videos have and 2) I know how mind blown people are when I give them this life changing movement cue.

4. Should most people load their heels when squatting? (NOPE)

 

https://www.youtube.com/watch?v=xDdSZmWNYQI ( 1,765,037 views)

 

https://www.youtube.com/watch?v=Dy28eq2PjcM ( 1,806,782 views ) 

5. Is a neutral spine & proper alignment required / imp for bodybuilding ( DAMN STRAIGHT )

Primal Flo: Mobility Around Stability

The video and its contents focuses on using mobility training to create good movement foundations. I like to refer to these movements as "stupid easy - stupid hard" When training movement it is essential that you remember the following functional motto "The leader of 1 is the leader of many". Simply put, a person must have the ability to perform 1 rep well (i.e. quality of movement) before developing the capacity (i.e. quantity of movement). This video also represents key concepts associated with good posture, removing muscles imbalance, eliminating movement restrictions and learning core integration. Remember, a Ferrari is only as good as it's driver. Practice purposely, focus on the details and spend more time on the side that isn't 1) as strong or 2) flexible. Other key movement training concepts include:

• Mobility around stability. Draw in and core brace prior to initiating movement. https://www.youtube.com/watch?v=XSN0JNfO58k or https://www.youtube.com/watch?v=Y1kkSmGl_5Q (PS he means a #2 when referring to core bracing).
• Remove asymmetries (train one side more than other until mobility and stability is similar on both sides then challenge both sides equally)
• Irradiating tension throughout the body via core bracing
• End range of motion training
• CARS = capsular articular rotations
• Dynamic mobility

Dewey Nielson posted the below in a group I'm part of. I couldn't have said it much better or differently, so I decided to pass his post and my video along.



Written by deweynielsen*MOVEMENT PREREQUISITES*

It is most common that when someone wants to be capable of a movement, they practice the movement. Seems logical, right? It is only logical if you ask all of the wrong questions.

For an example let’s use a bodyweight deep squat (but note that you can insert any movement here). Practicing the squat to get better at the squat ONLY works if you can ALREADY squat. This is why you STILL can’t do the movement even after months or years of 'practice'. Take a quick glance at the articulations involved in the squat. The ankle, knee, hip and spine are the major players here. If just one of these articulations does not own the prerequisites to do the movement, the movement will NEVER happen. Sure, you can use a heel lift to squat or bands, or another tool but at the expense of what? At the expense of ankle pain? Knee pain? Hip pain? Back pain? Of course. If you don’t have the prerequisites for a movement, the movement will not have a positive outcome.

What are the prerequisites for a movement?

Prerequisite #1) Each individual articulation must have the active range of motion required in the movement WITHOUT load. i.e. If your ankle does not have enough dorsiflexion to squat, it isn’t a mystery why you can’t squat. It’s also not a mystery why the squat (insert any movement) is hurting you. It’s not the movement that is dangerous. It’s the lack of being PREPARED for the movement.

Prerequisite #2) The tissues involved in the movement must have the force absorption capability required in the movement. i.e. To make an exaggerated point, if you can’t squat 200 lbs you shouldn’t try to squat 300 lbs. This is where the common sense of ‘progressive overload’ takes place (slightly more complex with bodyweight exercises and advanced calisthenics). Skipping the prerequisites will most likely lead to an injury. It shouldn't be a mystery when it happens. Unfortunately the fitness and health industry jumps to the nonsensical conclusion that the ‘movement’ is dangerous. NO! The movement is not dangerous. Being unprepared for the movement is dangerous. #prepareyourself #frc #mobility #functionalanatomyseminars #Prepair2Perform, #nashFIT, #CompleteFITness



Chad Benson, MSc, CSCS, CPT (Director of Fitness Education for Steve Nash Fitness Clubs and the British Columbia Personal Training Institute)



Facebook: https://www.facebook.com/BCPTI

Instagram, Twitter & Perioscope: @bcpti  

Website: www.bcpti.ca

Blog: http://www.bcpti.ca/blog/

Email: chad@bcpti.ca

Integrating Corrective Exercise for Affective Functional & High Performance Training

Developing safe and effective programs is the result of:

1. Effective pre-exercise screening & assessment
2. Appropriate program development & progression
3. Program Execution (effective coaching &  vigilance / error detection)

To that end, this article will briefly examine the most effective ways to execute a program via assessment integration and focus. When I teach nashFIT courses, particularly the functional movement assessment, the most common question I am asked is: how do I fix / correct errors such a shift, a tilt, a valgus knee during jumping or squatting, back pain, knee pain, shoulder pain.
The equation to correct functional movement can either take a therapeutic or biomechanical approach. I developed nashFIT to fall within the scope of practice of Personal Trainers and Kinesiologist. Therefore, we use the biomechanical approach and the answer is as follow: Improve movement around postural and joint stability. Notice I said movement, not muscle.

In nashFIT, the movement attached to the mechanical breakdown dictates the corrective movement. To that end, the nashFIT assessments use a check in the box system. Each box represents a faulty or inefficient movement. Each time a error is detected we use the opposing / opposite movement to help correct and therefore improve mechanical efficiency over top of postural stability.
For example, take the plank with the following movement errors / check in the box.

There are a number of therapeutic approaches that can be successfully used to correct these movement issues, but the method above is highly effective and easy to execute. For ex. in point 4 above, if the hips are flexing, then a posturally stable hip extension is prescribed. Over time, if this corrective strategy is consistently applied, a clients aberrant movements can be successfully changed.

 

As you can see from the 1st picture above, this approach is neither new (the Soviets have been implementing this system for decades) or rocket science but in my experience it isn't often utilized. And as a result our clients and athletes are getting injured. Take the plyometric push-up and depth drops exercises shown here. Both are amazing at developing sagittal plane explosive power for the upper and lower body respectively. But most advanced athletes perform these advanced exercises with a significant biomechanical error and therefore are inching slowly but surely towards a repetitive use injury - through effective assessment, coaching and corrective exercise integration, the check in the box biomechanical approach can prevent the vast majority of these issues.

By implementing this approach you will:
1) create coordinated smooth movement (mobility over stability of joint / postural stability) . All good movement starts with accepting load via neutral posture and or joint centricity.

2) create a better movement / plank...remember, the correction is always the opposite movement to biomechanical issue.

 

After you become a movement correction expert, other muscle / therapeutic based techniques are a great adjunct to your learning. But, these techniques are often not required when the above strategy is accurately utilized. Isn't it a lot easier to remember a 40-50 movements versus, hundreds of muscles. Create better movement and you end up with better posture. Create better posture and you end up with better movement....which process is best? who cares :)

 

PS - leave the individual muscle anatomy to those titled therapist & surgeon...they deal with the injured, PT's, Strength & Conditioning Coaches and most Kinesiologist deal with dysfunctional movement but uninjured (not sprained, strained or broken)

 

PPS - want to use technology to help you develop the critical coaching eye and document your corrective work. Try these iPhone and Android apps.

 

 

Apple:

•http://www.coachmyvideo.mobi/#

•http://www.dartfish.tv/DartfishExpress.aspx

Android:

•https://play.google.com/store/apps/details?id=com.techsmith.apps.coachseye&hl=en

•https://play.google.com/store/apps/details?id=com.v1.rightviewpro&feature=related_apps#?t=W251bGwsMSwxLDEwOSwiY29tLnYxLnJpZ2h0dmlld3BybyJd

 

Good luck detecting, correcting & improving your clients function :)

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