Utilizing Functional Movement & Strength to Optimize Performance - PowerPoint Presentation

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Utilizing Functional Movement & Strength to Optimize Performance

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About Me: The Journey

Jamie Limon

Denver North, 2001

-Niwot, Present

NIWOT - RETROFIT - REAL TRAINING

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Bruce Lee:

“Absorb what is useful;

reject what is useless;

add what is essentially your own.”

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Where are we?

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There's a lot out there!

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I.

Optimizing Performance

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Optimizing Performance:

Catch and Keep vs. Catch and Release

Fun Fact: Aristotle, Plato, and Socrates were all great thinkers,

but they were also wrestlers (Long-term vs. Short-term)

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Optimizing Performance:

Chinese Bamboo

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Optimizing Performance:

Stock Talk

–

Take StockFigure out what we have (what are we working with)

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Optimizing Performance:

Breathing:

Morning (9 reps ea.,

your count)

Pre-

Event or Intermittent Event

Post-Event Nighttime

1. Seated Prisoner Good Mornings

2. One inch below belly button

3. Fingers at belly button

4. Fingers just below rib cage

1. Inhale through

nose for 6 seconds

2. Exhale through mouth (like straw)

controlled exhale

6

Reps x 6 seconds (seated or standing)

3. Crocodile breaths

(Same as post-event nighttime)

4. Side plank rib holds (5x5)

Laying on back

a. 2:2

b. 3:3

c. 4:4

Continue to 8:8

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II.

Functional Movement

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What is Functional Movement?

My Definition:

Everyday movements

The combination of movements that you habitually execute everyday

All primal movement patterns

Dictionary says:Functional movement is based on real world situational biomechanics. They usually involve multi-planer, multi-joint movements which place demand on the body’s core musculature and innervation.

What you need to do you.

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What is Dis-Functional Movement?

+ The inability to perform the necessary movement required by a sport, position, or activity

+ Constant or consistent pain

+ Not so good communication

(Dis = Un)

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3 planes of motion

+ Frontal Plane

+ Sagittal Plane

+ Transverse PlaneFunctional Movement

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Fascia

Acts as a proprioceptive organ, 2

nd

biggest organ next to the skin+ The fascial system is like a matrix of connective tissue creating a spider web that surrounds and runs through muscles. + Fascia is made up of collagen fibers, the same as fingernails. (This makes it incredibly strong and durable, enabling it to hold a high degree of tension and withstand a huge amount of force, helping it to stabilize joints.)

+ Fascia helps the body to stimulate appropriate muscular action.

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FA

5 Types of

Fascial

Communication:+ Load + Vibration+ Tension+ Stretch + And Pain

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Functional Movement: Fascia

Fascial

Slings: (Fascial Lines) 1. Anterior Line (Superficial Front Line)

2. Posterior Line (Superficial Back Line) 3. Lateral Lines

4. Spiral Lines

5. Four Arm Lines

6. Contralateral Lines

7. Deep Front Line

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Functional Movement: Fascia

Superficial Back Lines

The 3 primary movements of the superficial back line:

+ Extension of the trunk and hip+ Flexion of the knee+ Plantar flexion of the foot

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Functional Movement: Fascia

Spiral Lines

The 3 primary movements of the spiral lines:

+ Contralateral stability+ Rotational stability + Alignment of the knee

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Deep Front Lines

The 4 primary movements of the deep front line

+ Stabilizing the arches of the foot

+ The hip joint+ The Lumbo Pelvis hip complex

+ Balancing in the neck

Functional Movement: Fascia

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Keeping the Fascia Happy!

Release the Feet (Let them Breath)

Tack and release

PNFStatic HoldsDynamic MOB

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III.

Strength

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Goal

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Strength:

BIOMOTOR SKILLS

1. Strength

2. Endurance3. Speed4. Flexibility5. Coordination

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It’s not what you can do,

it’s what you can’t do

(i.e. step, lunge, moving through different planes of motion)

+ Giving them the time to work on those movements

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Strength FAQs

How long do things actually take?

What should I be doing?

How heavy should I be lifting?

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How long (fast) will things take to see gains, or muscle, with

PROPER TRAINING?

4 factors to think about when

strength training:

Factor #1: Lifting Age (Newbie Gains)

Factor #2: Genetics

Factor #3: Supplementation

Factor #4:

Training

/Sleep/Eating

/Recovery

(Dr. Anthony

Balduzzi

)

Strength

Potential

Rate of muscle Gain

Year 1 = 20

–

25lbs (2lbs

per moth)

Year 2

= 10

–

12lbs (1lb per month)

Year 3 = 5

–

6lbs (0.5lbs per month)

Year 4 = 2

–

3lbs

(not worth calculating)

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Strength

Factor #4 (

Training

keys)Proper Frequencies (how often you train) or volumeProper Intensities (how heavy you lift, is it the right weight for you)Proper Eating (training creates the stimulus and nutrition builds the house)Calorie needs (

Mifflen St. Jeor

)/Calorie calculatorHow hard are you working (200

– 500kcal above that) create a surplus

Have regular eating schedules (roughly every 4 hours)

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Overtraining signs

Factor #4:

Training

key Volume vs intensity There is a difference between overtraining by volume and overtraining by intensity

Consistently tired

Lots of rest to recoverAppetite goes upSymptoms occur mainly in musclesIrritable

Sleep quality goes down

Depth of your sleep worsens

Appetite goes down

Changes occur in your sleep mood and thoughts

Volume/Frequency (how often)

If too many sets too many reps

Intensity/Load (how heavy)

Let’s Get Big

Strength

Japanese word “Kaizen” = “Change for the better; constant and never ending improvement:”

Charles

Polaquin

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Strength

If Done Right, 6 Things to Consider!

+

Neurologically more efficient+ Engage more muscles per movement+ Remember to prioritize recovery+

Increase resistance (progressive resistance)+ Have regular de-load weeks

+ Help prevent injuries

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Training Principles:

Overload

Reversibility

AccommodationAccelerated AdaptationSaid Principle

Compensatory AccelerationPrimal Movement

Specificity

Individuality

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Strength:

Overload

“Stress to Progress”

+Load +Reps+Time +Speed

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Strength:

Reversibility

“Use it or lose it.”

+ It takes time to lose gains+ Consistency in training+ Make sure the body is adapting

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Strength:

Accommodation

“Fight comfort. Routine is the enemy.”

+Find different ways to challenge the body+Force adaptation+The easy way

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Strength:

Individuality

“Specific to the individual.”

+ contour to the athlete+ Physiological/Bio needs+ Event/ Sport/ Accessibility to equipment

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Strength:

Specificity

“What do they need?”

+ External Structure (The Set Up)+ Internal Structure (Execution)+ Metabolic Demand (Energy System)

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Strength:

Primal Movement Patterns

There are 7 fundamental movements that our body can do:

+ 4 upper body+ Vertical push/vertical pull+ Horizontal push/horizontal pull  

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Strength:

Primal Movement Patterns

Lower Body:

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Strength:

Compensatory Acceleration: (Speed)

(Always moving as fast as you can) 5 or 500

+ Speed Kills+ Power+ Lots of Rest

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Strength:

Accelerated Adaptation

Drive as much adaptation in the shortest amount of time possible

More time spent in phasesMore Efficiency = Proficiency = Getting things done!

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Strength:

(Specific Adaptations to Imposed Demands)

1

–

3 Reps

: Works the CNS efficiency (intramuscular coordination) this power and speed

(Oly Lifts)

4

–

7 Reps:

Myofibrillar

8

–

12 Reps:

Sarcoplasmic

12+

Reps:

Muscular endurance

deeper into long term capacity

Form Follows Function: Preparation/practice is how you perform/act/execute (be)

SAID Principle Rep Schematics

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Strength:

Programming Timeline (Phases)

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Strength:

Programming Timeline: Stability Mobility

1

– 3 weeks+ Body awareness+ Mind body to muscle awareness(Central Nervous System) Overload

A

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Strength:

Programming Timeline: Strength and Hypertrophy

4

– 6 Weeks+ Intramuscular coordination ++Increased motor units ++Rate ++Pattern+ Power+ Speed (The rate/how fast they can work together)

(Myofibrillar) / bone structure or functional tissue (i.e. Ezekiel Elliot, Adrian Peterson), or

B

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Strength:

Programming Timeline: Hypertrophy

7

– 9 Weeks+ Muscular growth (found the right weights)+ Comfortable liftingMyofibrillar functional tissue

C

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Strength:

Programming Timeline: Power

6 –

12 weeks+ Hypertrophy + ReactionSarcoplasmic or non-functioning tissue (i.e. bodybuilder)

D

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Strength:

Programming Timeline: Muscular Endurance

6

– 12 weeks+ HypertrophyAs my intensity increases my volume decreases. And as my volume increases my intensities decrease.

D2

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Strength:

4 Types of Strength Training

Weeks 1

–

3 (Stability MOB)

Weeks 4

–

6 (Strength)

Weeks 7

–

9

Weeks

10 - 12

Inter-muscular

Coordination

Muscles working together

Intra-muscular

Coordination

Muscular synchronicity

Hypertrophy

Muscle growth

Power/Endurance/

Goal

Contractile

force

12 + Reps

8

–

12 Reps

4

–

7 Reps

1

–

3 Reps

CNS (mind body awareness)

“No

Overload”

Bone

structure or functional tissue

De-load time

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Strength: Exercise Selection (Accumulated response)

Most stress on CNS

(greatest risk first)

1. More Dynamic Moves 1

st

(Olympic lifts/power lifts)

2. Compound lifts3. Unilateral 4. Isolation5. Metabolic (finishers)

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Strength:

How we can effect/affect:

Stability

Mobility

Slow

Movement: (TUT)Long exaggerated pathways

Light LoadsNeurologically simple movementsEmphasis deep ROM

Utilize pause holds during transition periods

Program Medium Reps 8

–

12 with long holds or

Higher reps with shorter

holds

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Strength:

How we can effect/affect

:

Strength

and Hypertrophy

Emphasizing

(TUT)Shifting to 4 phase reps (4221) = 9s

Opt for more challenging loads

Include more neurologically complex movements

Focus on controlling load

Program

6

–

8 reps (or 54 to 72 seconds)

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Strength:

How we can effect/affect

:

Power

Choose

faster, more explosive movements

Use shorter ROM for pre load and max ROM for full power production(This puts emphasis on communication speed)

Proper Sequencing of movement

pattern

Program lower

reps at higher speed (4

–

8 reps as fast as possible)

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Who I think you should know about!

Jim

Rohn

Les Brown

Tony Robbins

Tom Bilyeu

Eric ThomasTony

Shwartz

Angela Duckworth

Mel Robins

Stephen Covey

Jidu

Kirishnamurti

Abraham Hicks

Muligan

Brothers

Tim Urban

Simon

Sinek

Bruce Lipton

Dr. Myles Munroe

John Maxwell

James Allen

Brain

Jonhson

Tim Ferris

Dave Gleason

Jay Johnson

Charles

Poliquin

Charmas

Lee

John Wooden

Gary Gray

Paul Check

Dr. Andy

Walshe

Karim

Abdel

Wahab

Maurice

Henriques

Kelly

Christiensen

Billy Corbett

Jeremy Dodson

Mike Boyle

Bobby Smith

Dos

Remidios

Santos

Lee Taft

Eric

Cressy

Jamie

Limon

Dr. George Sheehan

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Any Questions??

REAL Training:

realtrainingcolorado.com

RetroFIT Training Center: retrofittrainingcenter.com(On the track with NIWOT) Jamie Limon

Limon.jamie01@gmail.com720-630-9946

Thank

you for your time and your listening

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