I compiled the FMS results for all of the people above, and tied it to their gender, and whether they are athletes. I have the FMS results tied to age as well, but have not yet done that evaluation (who’s kidding who – I’m going to do it tomorrow now that I think of it). For those not familiar with the FMS, it is a set of 7 movements that trainers and therapists use to identify weakness or imbalances in the body that can help guide how we train people. Out of the 7 tests, we look for the two tests that cause the most difficulty or have the biggest difference from left to right, and put appropriate corrective exercises in the programs we create for these clients.
My clients have to prove that they have the strength and stability, not just the will, to bench press. They do so with the bottom up KB Bench Press.
This week I decided to put my body length theory to the test. Yvan is a friend of mine at the gym where I train. He has what I think are fantastic proportions for weight lifting: short arms and a fairly big chest. It is no surprise that he is very strong in the bench press, as you’ll see in this video. As you watch the video, take note of how much vertical distance the bar covers for a full range bench press.
I didn’t really think further about the TRX pendulum until yesterday when it hit me: Start with a half-pendulum. That is, only swing one leg out at a time. Add a brief isometric hold and we’ve got ourselves a great core exercise but one that is more accessible. It looks like this:
Raise your hand if you’ve seen people do pullups and thought “I wish I could do that”, but then you never tried it because you didn’t want to look like a weakling in front of all the other people in the gym (who probably would think “good for you for trying” but in our minds they would point and laugh).
I almost always use ladders with competitive athletes for agility training, to improve foot speed, to work on coordinated movements, as well as to get the heart rate up a bit. But it turns out, they are really fun. Like in a whole different league from the chops, lifts, squats and deadlifts kind of fun. I don’t know what it is about the ladder, but people love it. They seem to love it even when they are doing a movement that they are not very good at yet. That is the part of ladder drills that is fun for me. 🙂
So why was I saving the ladders for the competitive athletes?
It is important to acknowledge adaptation theory when doing exercise, but here’s the key problem with P90X, insanity, and any workout that involves always shocking your body with new exercises: It takes time for your body to adapt, and it is during that adaptation period that you improve. If you are always shocking your body, then you are not allowing your body to get stronger.
Have you ever wondered if your movement on land was limited? That maybe that was limiting your ability to move well on skis? If yes, try the movements in this video. If you find that you have trouble with any of these movements, or that they feel differently from one side to the other, you have a limitation. The key to this approach is recognizing that there are both functional and structural alignment issues. Assessment and exercise are your best option if the problem you have is functional. If the problem is structural, then that will not completely address your problem. Structural problems should be corrected with boot alignment.
This is a clip from a presentation I gave at the Ottawa Ski Show called “Training Tips for Injury Risk Reduction & Performance”. This particular…
Orthotics are very common, but are they helping? The tone of the article is that they do not, although the specifics are that they do but they’re not sure why.