As Fit to Train’s only Movement Coach, new FMS professionals come to me with questions to learn more about how to apply this new tool and the corrective exercises into their current scope of practice. Many of which are strength and conditioning coaches and personal trainers who find it overwhelming with all of the information to then make the transition from doctrine to strategy. My response is always the same: Keep.It.Simple.

KEEP IT SIMPLE:

Modern fitness and training science has bestowed upon us the ability to create strength and power in the presence of extremely poor dysfunction. This dysfunction means that fundamental movement patterns are limited, asymmetrical or barely present. Just because we can make people bigger, faster and stronger on top of this does not make it right. Seated, fixed-axis equipment perpetuates the illusion of fitness without enhancing functional performance. And what about “weak core” or “weak glute medius,” these are the two biggest myths in our industry. Number one, how can you tell it’s a weak core or weak glute med? How can you tell if a client is “firing” it. Answer – is you can’t. One muscle does not make the human body move properly. For active clients and even well trained athletes, it will be inhibition of sequential movement that results in poor tissue movement and tissue health. This falls into 3 categories (1) mobility (2) stability or (3) motor control, and most often because joints have a relationship with it’s neighbor and neighboring quadrant, you see all 3 scattered in different interactions between joints, tissue and posture positions.

Utilize all of your tools to uncover an individual’s dysfunction and then work to correct it. The result will be an individual who moves more efficiently, thereby creating a foundation for more effective strength, endurance and power training.

1.  THE TOOLS : The FMS Screens (which includes the FMS, SFMA for clinicians and the Y Balance) are all just screens to offer you a baseline on a clients strengths and compensatory movement.

2. THE SCORE: work on one asymmetry at a time, as you we see changes in them all. Use the breakout tiers  provided on the most asymmetrical score (ASLR, shoulder mobility, primitive patterns etc).

3. THE STRATEGY: Corrective movement exercises  are designed to “prep” the body for movement, any movement that the coach has prepared for that particular client. Your role in your warm up is to assess risk, remove negatives and prepare the client for the session.  If you are a trainer, corrective movement can be the first 10 mins of the hour. Like all else, what the client does on their own is part of the overall strategy of personal goal attainment. Ensure you offer them guidance and encourage them to perform their specific corrective exercises at home between your sessions.

The “Core” is the Foundation to Primitive Patterning: Gray Cook; Sequence of Core Firing Video: 

MOVEMENT COACHING:

As a Movement Coach, I have the opportunity to spend an hour or more with each client and coach them on these fundamentals. Corrective movement is a modality within the health and wellness realm; which we like to call the “transition zone.” Corrective movement opens the door for coaches and professionals in the fitness industry to screen, assess and correct breakdowns in a client or athletes movement mechanics.

In my practice I use this style o f training to (a) pre screen a client who may need to see a physiotherapist or medical professional or (b) the client has been referred by a physiotherapist or medical professional and thus, my role is to “transition” the client from the clinical to the coaching again. This work compliments the work of most trainers and coaches, as it allows them to maximize their role with an athlete or client. There is no competition between myself and other trainers or coaches, because what I mainly teach is the technique and how cleaning the slate, removing negatives etc, applies to all areas of the athlete or clients life; while at the same time reinforcing the coaches strategy. An integrated team approach.

Even in the strength and conditioning realm, I have the opportunity to teach or in some cases re teach the fundamentals of lifting and transitioning. As the body becomes more efficient in mobilization, stabilization,  and neuromuscular adaptation they will ultimately be stronger and more fluid in movement. With this comes a risk of injury if we, as coaches, do not properly teach those new fundamentals the athlete or client are experiencing.

Video: Asymmetry in Movement (DVD Key Functional Exercises You Should Know): 

UNCOVERING THE FMS MODEL:

The following video selections are favorite videos I have chosen from the FMS library for you to be become more familiar with Corrective Movement, common mistakes and myths in the industry and the written portions of the article is direct excerpts from Gray Cook’s website and movement book.

Movement Competency: The ability to employ fundamental movement patterns like single-leg balance, squatting, reflex core stabilization and symmetrical limb movement.  This can also include basic coordination with reciprocal movement patterns like crawling and lunging. The central goal is not to assess physical prowess or fitness, but to establish a fundamental blueprint and baseline of quality not quantity.

Physical Capacity: The ability to produce work, propel the body or perform skills that can be quantified to establish an objective level of performance. If movement competency is present at or above a minimum acceptable level of quality, deficits in physical capacity can be addressed with work targeting performance. If movement competency is not adequate, it would be incorrect to assume that a physical capacity deficiency could be addressed by working only on physical capacity.

Growth and development follow the path of competency to capacity, but how many fitness and athletic programs  parallel this time-honored gold standard of motor development? If screens and standards for movement competency are not employed, we are programming on a guess. Furthermore, if our testing does not clearly separate movement competency tests and physical capacity tests, we exchange a guess for an assumption.

 VIDEO: Applying the FMS Model (6 min from the DVD Set “Key Functional Exercises You Should Know”):

COMMON MISTAKES & MYTHS:

Exercise professionals too often overlook the fundamental movements because highly active individuals can often perform many high level movements without easily observable deficits. The Functional Movement Screen was first introduced to give us greater relative insight into primitive patterns by identifying limitations and asymmetries. The FMS screen is a way of taking it back to the basics and recognizing that these patterns are fundamental; a key factor is that they are common during the growth and developmental sequence, and thus taking it back to primitive movement, we may be able to overcome some of these common compensations.

 VIDEO: Gray Cook:  Common Mistakes Made in Corrective Movement vs Strength Movement –

PRIMITIVE PATTERNS: 

Consideration of primitive patterns can help make you a more intuitive, and intelligent exercise professional. Very often we become experts in exercise without considering growth and development, which is where the fundamentals of movement were first established. As explained in this video, these fundamental movements include rolling, pushing up, quadruped, and crawling. This foundation is often neglected in the approaches we take to enhance function and/or performance through exercise programming.

The first rule of functional performance is not forgetting fundamentals. In order to progress to movement we first learned to reflexively stabilize the spine, in order to control movement more distally in the extremities, this happened naturally during growth and development. However, many individuals lose the ability to naturally stabilize as they age due to asymmetries, injuries, poor training or daily activities. The individuals who do this develop compensatory movements, which then create inefficiencies and asymmetries in fundamental movements.

VIDEO 2: Gray Cook and Lee Burton: Secrets of Primitive Patterns:

Sources:

• The Importance of Primitive Movement Patterns, Gray Cook, MSPT, OCS, CSCS and Lee Burton, PhD, AT, Website: http://graycook.com/?m=201104
•  My FMS TV on Youtube: http://www.youtube.com/user/MyFMSTV?feature=watch
• Fit to Train Human Performance Systems: www.fittotrain.com
• FMS Systems: http://www.functionalmovement.com/

This year’s theme is Connection. Enjoy a transformational weekend of rejuvenation with warm people, sensational food, and inspiring instructors.

All proceeds go to Yoga Outreach, a registered charity sharing the life affirming gift of yoga with adults and youth facing challenges in their lives.

Don’t wait to join for this fantastic retreat weekend. More details below or on the Yoga Outreach website.

View the schedule & workshops HERE

Please make note of the class codes for your preferred classes as you will need these to register! Please only choose one class per time slot, if there is no class code it means there is no size limit on the class and you do not to need to register.

Click here to Register Now!

Option A: $395 ($325 for current YO volunteers)
Includes all classes, two evening events, five gourmet meals, snacks and beverages as well as shared accommodation (up to 4 per room, 4 rooms per cabin) in rustic cabins nestled in the heart of the forest.

Option A TENT: $395 limited number
Includes all classes, two evening events, five gourmet meals, snacks and beverages as well as a spot to pitch your tent in the heart of the forest, access to a washroom and shower facilities in included.

Option B: $435  only 3 spaces left 
Includes all classes, two evening events, five gourmet meals, snacks and beverages as well as shared accommodation (two per room, one bunk bed) in the conference centre at the edge of the forest.

Option C: $475 SOLD OUT
Includes all classes, two evening events, five gourmet meals, snacks and beverages as well as private accommodation in the conference centre at the edge of the forest.

Bill LeSuer’s tag line above his treatment table. In this office you will find no fluffly blankets, no zen music, no candles or babbling brooks. This is NOT your regular body worker. Bill is indefinable, and he is has an incredible gift. Oh, and the room, sweet baby popsicles … is a little slice of man cave heaven.

WHO IS BILL LESUER?

Bill is a native of Brooklyn, NY, but has earned the nickname “Frenchy” from his French Canadian roots.  Most of the sports industry will know Bill from his medical staff days with the Major League Baseball Team, but before that, before the reinvention of his life, Bill Le Seur was a fireman in Fountain Hills, Arizona. In 1993, at the age of 33, he decided to make a change. Like many of us, reinventions of oneself are usually brought about by a life changing event. In December of that year, he was involved in one of a fireman’s greatest fears going to a call; known as the infant code. Unfortunately, the infant code was at his own house. After unsuccessful CPR, they lost their daughter Taylor. Any event of this magnitude is undeniably life shattering, life changing and life altering. It can either break you, or your learn to build yourself back up. Bill knew it was time to find his calling.

“I wasn’t sure what I wanted to do but I had this very strong, overwhelming feeling that I really wanted to help people. While working my shift one day, I saw an ad in the paper for a Massage Therapy School in Scottsdale,”

Upon completing Massage Therapy School, I thought to myself “I must get this to athletes.” Now keep in mind, this is 1993, there was no such thing as muscle therapy in Major League Baseball. “I WILL BE THE FIRST” I decided.” –  Bill

Bill began his career on the Angels and the Dodgers Major League Traveling Medical Staffs. Interning at the age of 33, he worked his way up the ranks. A simple kid who grew up in Brooklyn, N.Y, sitting in the bleachers of Yankee Stadium with his Dad and brother, was now a grown man standing on the field.

“One day Paul Bradley introduced me to a gentleman “This is Jim Merrick, Pitching Coach for the Milwaukee Brewers Rookie ball team.” My stomach churned, “no way”, I thought. So this is why I’m here. Turns out Jim Merrick had a painful hip. “What do you do” asked Jim. Before I could respond, the trainer blurts out “he’s a rub guy.” I got Jim on the table and treated him for about 30 minutes. It was at this moment that I knew I wasn’t just a rub guy. I wasn’t going to massage him, I was going to release his hip muscles. He gets off the table and walks across the Training Room to test out his “new hip”. He turns around, looks at me and says “Would you mind working on some of our players?” – Bill

The major reason Bill has been so successful, is because he did not conform to traditional “massage” or “stretching.” He took a tool and molded it, to create a niche that suited his players and supported growth, that was also quantitative. A player plays better, less pain, joints mobile – it works.  When you walk into his office the walls are filled from one wall to the other of “Thank You’s” from every major player in the MLB, NHL, NFL, Olympics Track and Field, even, Arnold pump you up” schwarzenegger,  Robert Plant Led Zepplin. The guy has more thanks you and testimonials on his wall, than I have facebook friends!  Joe dimaggio is on his wall. LEGEND!

“I created the positions of Muscle Therapist and Flexibility Coach in a Major League Training room back in the mid-90s at a time when no teams recognized this type of work. I got my start with the Milwaukee Brewers Minor League Organization and also spent a couple of seasons with the Arizona Diamondbacks Training Staff at the end of my career. I was the personal therapist to 3 times Gold Medal Olympian Gail Devers, and also was a member of the 1996 British Olympic Medical Staff. I’m the owner of FlexibilityPRO Studio in North Scottsdale, AZ” – Bill

THE TREATMENT:

It is a series of precise palpation techniques that actually releases muscle groups. This allows full extensibility of the tissue, allowing the athlete to achieve their fullest potential and performance. After many years of treating Major League Baseball players, Bill realized that most of the injuries were from a direct result of poor muscle condition. Pulling tools from his coaches toolbox he developed and founded a treatment plan called (PFT) Performance Flexibility Training.

This therapy includes a systemic and comprehensive evaluation of the client’s tissue health; taking into account; contractures, adhesions, and restrictions in the muscle tissue. In order to improve tissue health; one much focus on removing these negatives; which are done through precise palpation techniques, along with improving the elasticity in the fascial system and the relationship between the musculoskeletal and fascial systems.

Upon meeting Bill, I wasn’t sure what to expect…RMT, PNF, FST? All of these techniques aim to provide the same thing – improve tissue health. However, Bill has been able to pull from all of these tools AND use palpation techniques, I have never experienced before to restore pliability, flexibility and range of motion. Our muscles and fascia are made to move, our bones are made to float and be pliable. Bills technique does just this. It resets the nervous system, improves proprioception and identifies where a client may lack the ability to sequentially engage or activate tissue in their body.

For example, as a ball player, if you are asked to contract your right quad and you contract both, asked again and you can’t differentiate between firing your right to left… this is risk factor and most likely will result in a lower mechanical injury down the line. Much like FMS and how we approach our operating systems in Corrective Movement, Bill’s approach is to address the cause of the dysfunction, not just chase the symptoms.

TISSUE HEALTH IS NOT ABOUT FLEXIBILITY:

“Stretching a muscle group without manually releasing the dysfunctional tissue is like waxing a dirty car…. An important step has been missed. Using a simple analogy…..we all know how far you can stretch a tube sock. This represents healthy tissue. Put three staples in the center of the sock. These staples represent past injuries, adhesions, contracture, and fascial restrictions. Now try to stretch the sock. Not too much movement between the staples is there? No amount of stretching will remove these staples. ” – Bill

As a movement coach, I am asked all the time; “I stretch every day, why am I still tight.?” My answer is always simple; what is the state of the tissue, and second, what is your approach to “stretching.” As you all know, I use that term loosely. First off, a compensation or dysfunction is rarely one muscle; it’s a series of muscles and a pattern that works inefficiently as a team. Secondly, most of my clients that ask this are athletes who put their bodies through intense training, contact and rigor.

One needs to understand that you tissue health will look much different from that of, let’s say a Yoga teacher on a resort beach. Tissue holds contracture’s, adhesion’s and scar tissue – thus inhibits movement and dulls facilitation and activation. Standard stretching, PNF or FST will not get you to where you want to be. You need to move that tissue around so that it can move freely from it’s neighbor and slide with the surrounding tissue.

The palpation technique and transitions from technique to facilitated stretch back to palpation etc is what makes FlexibilityPRO so unique and successful.

What we deduced in my session with Bill, is that my left side has significantly reduced proprioception and activation (less responsive), and my right is overly responsive, to the point my sensory feedback was much more pronounced.

Bill’s unique ability to sense muscle tissue condition has enabled him to assist world class athletes in increasing their performance. He is widely considered to be one of the foremost consultants in the field of performance muscle therapy.

I am sure Arnold would agree, when I say this – Bill LeSuer is the terminator of tissue! No more dysfunction, no more restrictions, no more pain. Subtle, extensible, pliable and just down right read to perform tissue health. If you are not aware of this man’s talent, I suggest you start following his blog here - http://flexibilitypro.blogspot.ca/.  Thank you Bill for all that you give this world, for stepping outside the box and becoming a leader in an industry that “po-poos” “rub guys and gals” your technique just makes us all stronger and better people, as well as athletes. It was an honor to learn from you.

“Your ability to adapt is directly related to your ability to control breath in movement.” – The Jamieson Mantra

The average adult takes 12,000 to 25,000 breaths per day; most of which is habitually taking place high their chest. In effect, this places great stress on the heart and nervous system.

Breath in it’s simplistic nature, is what keeps us alive; without the breath, all organs, tissue and senses diminish and ultimately perish. Does it not make sense then, to include breathwork and conscious intention to breathing patterns as a primer for re conditioning healing and restoring the body’s precious structures.

When we learn to master and apply healthy breathing techniques, we can immediately begin to better adapt  and transform our structure (inside and out). As we begin to feel better by breathing better, we start seeing the reflection of this optimal way of life in all other areas; our relationships, our livelihood, our creativity, our physical and mental fortitude etc.

Breathing Patterns Are Like Fingerprints

Every physiological, biochemical, emotional, psychological, and physical state has a corresponding or associated breathing pattern or quality to it; which works in conjunction with all the other systems. The way we breath when sitting calming, meditating is different than the breathing patterns we use for solving a problems or making decisions at work and our breath changes when we go for a run in a steady state vs lifting heavy objects at the gym.

At the most primal level, our ancestors understood that they had to attune and synch their breath to the hunt or for basic survival. If chasing after an animal, they needed to tap into a steady state of breath to correspond with long bouts of persistence hunting and stalking their prey, while at other times they required quick burst of energy to either flee from an area that posed a threat, or at the end of the persistence hunt, catch their dinner. This required multiple breath patterns that need to switch on and off and control the rest of our physiological systems.

DID YOU KNOW: The average person reaches peak respiratory function and lung capacity in their mid 20′s? As they continue to age they lose between 9% and 25% of respiratory capacity for every decade of their life! The findings resulting from a 5,200-person clinical study group observed over a 30-year span showed that the way a person breathes is the primary measure of potential life span. (From Framingham study)

Eustress Vs Distress: Stress Resilience

For instance; under conditions of imminent, unanticipated, or rapidly changing threat, activity in the thinking brain is shifted to the reactive brain, which generates the individual’s emergency response—fight, flight, or freeze. In TacFit this is called freeze, flinch, force or flow. Specific patterns people adopt when facing high levels of stress. These patterns (both breath patterns and brain patterns) can set in motion a series of stress related cycles in our body, even well after the threat is no longer there. The emotional trigger is; and therefore, establishing higher levels of resilience and instigating more positive coping strategies can greatly improve your ability to cope under stress and anticipate using breath work as a means to control your internal systems in times of stress.

Not all stress is bad, but when we do not know how to cope or adapt to the changing landscape, it can do more harm to us, then we realize.

In most psychology journals, psychologists describe four types of stress – hyopstress, eustress, episodic acute/ hyerpsress and chornic/ distress:

1. Hypostress: insufficiently low stress
2. Eustress: sufficient, adaptable stress, positive stressors
3. Episodic Acute /Hyperstress: recoverable, high stress, “A” type stress
4. Distress: excessive, unadaptable stress, inability to recover or cope

Stress tolerance is the power to endure stress and much of the tension we feel during these periods can be tolerated, diminished and re structured for positive outcomes, when we control the breath. When we breath we begin to build, what I call “Stress Resilience.’ This is the ability to anticipate stress, cope and adapt to the changing landscape while remaining neutral and calm through the use of breath work.

In a more therapeutic sense; with practice, you can ultimately accomplish the same things that great yogis and Taoist masters can. You can control the function of your immune system, your endocrine system, your cardiovascular, digestive, and nervous system, by mastering the art of breathwork. Strength and inner harmony is not something you get from improving mere strength, applying load and force to the body or popping a pill, or rolling out a mat – it is through conscious intention, breath and easing the mind of distraction. This is called Conscious Breathing.

Conscious breathing techniques have been utilized in ancient Buddhist/ Taoist traditions to master the capabilities of the mind and physical body to find inner and outer harmony. As we become more aware of each breath, we are reminded that we can indeed, control the outcome and our responses to uncontrolled forces. Can you imagine that in any challenging situation, in any stressful moment, at any given time you had the tools and power to shift your life, adapt and transform?

This can be quite profound.

DID YOU KNOW: According to the ADAA, and the CMHA anxiety disorders are the most common illness in North America; affecting 40 million adults in the US ages 18 and older (18% of the US population), and 1 in 10 Canadians. When we breathe with shallow, constricted breaths, we are adopting one aspect of the emotional posture of anxiety.

The Inner Breath and the Outer Breath

Breathing has two levels: the outer breath and the inner breath. The outer breath is  air: oxygen and carbon dioxide. The inner breath refers to energy. This subtle element in the air is often called “spirit,” or “the breath within the breath.”

For example, the physical level has three levels of its own: getting breath into and out of the lungs; getting breath into and out of the blood; getting breath into and out of the cells. Our blood needs to be nearly saturated with oxygen if it is to supply life to all the tissues and organs and systems of the body, and the trillions of cells that require movement and contraction/response.

DID YOU KNOW: The body goes to extreme measure to maintain an optimal level of pH (7.35 – 7.45 in the blood). The most powerful system for removing acidic stress & keeping the body pH optimal are the lungs.

 Breathwork can mean strengthening, toning and coordinating the breathing muscles to improve ventilation; which in turn improves systems integration. We use 3 diaphragms when we breath; vocal, respiratory, and pelvic.  This second step in respiration depends on the partial pressures of gases,, the infusion of blood vessels in and around the lungs, and of course, cardio-vascular health and the ability to understanding that regulation and balance of intra-abdominal pressure through breathing stimulates our ability to engage and facilitate our core!

Over-Breathing is just as stressful as Under Breathing:

You have heard me talk a lot about “deep breathing” and the hyper around “breathing to stimulate the nervous system.” For example; many people are told that you can “super-oxygenate” your cells through deep rapid breathing. This is incorrect and can do more harm than good. Your blood is already 90% saturated with oxygen, so the likelihood of getting more O2 into your blood is slim.  In fact, hyperventilation can actually reduce the supply of oxygen to your cells, because in the process of “over-breathing,” you blow off too much carbon dioxide.  In turn, this can cause constriction of the micro-vessels, which prevents blood flow to the tissues and cells itself. The goal is to synch breath with movement and to learn how to put all of these puzzle pieces together to improve all systems, not just those involved with breathwork.

DID YOU KNOW: Studies show you can reduce the supply of blood, and therefore oxygen, to the brain by 40% in just one minute, by hyperventilating. Deep rapid breathing is good up to a point, but beyond that point, you can actually starve your body of oxygen.

This is a great seg-way into how to breath with strength and conditioning.

Breath Controls Heart Rate:

Once of the benefits to working with a coach, is the opportunity to put breathwork into real time action.  In order to adapt through our workout from warm up, to peak to cooldown, the first step is getting air in and out of the lungs; so that it can signal the rest of our systems to react; which involves muscular, anatomical, structural conditions and dynamic response. It is here where work can be done to increase lung volume and respiratory capacity.  Many studies prove that the greater your lung capacity is, the longer you will live, the longer you can tolerate stress (both positive and negative) and the healthier you will be.

The most important factor in a clients success; whether they are training for a marathon, a fight in the ring, preparing for active duty or merely overcoming the obstacle of substantial weight loss – is HRV.  Heart Rate Variability (HRV) is the physiological phenomenon where the time interval between heartbeats varies. It is measured by the variation in the beat-to-beat interval. We can use this as a bio marker in training, but we must first distinguish between the Autonomic and Voluntary (or Somatic) nervous systems first.

In the TacFit Certification Course Manual 2013, page 36, Scott Sonnon describes this perfectly.

• Autonomic Nervous System (ANS) controls the bodily functions necessary for survival  (includes breathing, digestion, heart, blood pressure, organ function etc)
• Voluntary Nervous System (VNS) involves the consciously controlled daily functions like exercise, work, sport, yapping etc.

He then offers the sub divisions or “sub-branches:” of the Sympathetic and Parasympathetic systems which exist to better respond, control, adapt to our fight or flight, primitive patterning, genetically coded in our DNA.

• Sympathetic System (SNS) controls the “fight or flight” reflexes. When we encounter stress, it increases physiological performance, from slow release drip when we perceive skills equal to the task, which gives you access to what sport psychologists call “The Zone” or “Flow-State.” Or it triggers a fast-release dump when it perceives your skills re ineffective or insufficient, what combat psychologists call “The Vortex or “The Suck.
• Parasympathetic System (PNS) balances the SNS alarm system’s of “fight or flight. This system dictates how much we recover from training and stress. This is the yin/yang in constant flux, which is a primary factor in regulating our health.

Heart rate changes with every breath .When we exhale our PSNS sends signals to slow the heart rate, and when we inhale, that PNS signal dissipates and the SNS tone returns, causing the HR to increase yet again. It is a constant cycle.  This ebb and flow offers us a look a the state of our autonomic nervous system.

FACT: “When the “rest and digest” PSNS response triggers, we find a higher HR variability; but when “fight or flight” reflexes usurp our ANS, then HRV is lower. That variability accurately reflects your current degree of adaptive recovery from the sum total stress you are facing and the threshold you’re currently able to accept.” – TacFit Certification Course Manual, Page 36

Strength, combined with focused breath = evolution

For instance, in Movement Coaching and Corrective Program Design, I find higher degrees of flow-state” and improved movement patterns when the client understands this methodology. In my S&C hours, I find better results and performance when the client understands that the transition from exercise to exercise and recovery breath is just as important as the lift of drill itself.

For example in Movement Coaching: breath enables stabilizers to be more efficient in facilitation. When your stabilizers efficiently align your joints, there is crisper coordination and crisper contraction. Sometimes it’s not that you become stronger in your prime movers, you became more efficient in your integrity of movement and breath. And efficiency is another way to get stronger.

In S&C (Strength and Conditioning): When load or stress is applied to the officer or athlete; immediately, the elicitation of SAPS,  fine and complex motor skills deteriorate, . The mind starts to get distracted and lose focus. When a client rapidly approaches HRmax, they become winded and out of gas, breathing rate increases. This is an evolutionary survivable reflex, but only useful for gross motor control, not fine or complex motor control. Therefore, training the client from “survival breath” to “recovery breath’ technique is vital. This enables the client to anticipate HRmax and to apply this technique; which trains the client to recover the inhale (which switches off the reflex of hyperventilation) and then reclaim the exhale. (refer to Scott Sonnon’s “Breathing Gift” for techniques). This allows the client to start mentally focused, adapt to the work load, start responsive to technique and coaching cues and have better recovery leading into their desired set.

Breathing Techniques

During your workout, there will be various techniques you should use to ensure you receive optimal results, recover more effectively and use as little energy as possible in good form with higher levels of effective training. We can recover and become stronger if we are able to increase this understanding. The five sequence technique of “Resilience Breathing” cannot be described as a singular technique, as it involves a series of techniques strung together to produce a synergistic effect. They address the challenge of reclaiming breath from involuntary reflex back to voluntary control while counter-acting the reflextive breathing elicited by distressing situations.

For more information on Resilience Breathing and techniques please download this free gift from Scott Sonnon and Rmax International: http://www.breathinggift.com/

DID YOU KNOW? When given an optimal diet and exercise program, the respiratory system is responsible for eliminating approximately 70% of our metabolic waster materials! The remainder is eliminated through perspiration (19%), urination (8%) and by “going number 2’ (3%).

Now, that’s a great note to end on isn’t it! Moral of the story: “master your breath”

Sources:

• Breathing Gift: Resilience Breathing, by Scott Sonnon: http://www.breathinggift.com/
• International Journal of Psychological Studies: Applied Journal of Psychology: PDF
• Brock University Studey: http://www.brocku.ca/health-services/health-education/stress/eustress-distress
• TacFit Certification Course Manual 2013 (Spring)
• Dan Brule: Breath Mastery: Breath Energy Training: http://danbrule.com/
• Leslie Kaminoff: The Breathing Project: http://www.breathingproject.org/leslie.shtml

Over the course of the last several years I have been knee deep in research, cross referencing the many aspects of primal movement, movement culture and survival training, to better understand the impact on the body, and of course how this “movement culture” can also open up new channels towards understanding our own personal human potential, in both life and sport.

The last decade, as an industry, we have seen many trends in the health and wellness field surface, yet no matter what cool and ingenious products one can come up with; it seems we always come back to  the basics. There is no better tool to use – than that of our own body,learning how to  regulate our systems, as well as understanding our innate  primal movement.

Less is more in this case.

“What comes first…the chicken or the egg? Mobility and ‘general, primal’ movement comes first – next, we have CONTROLLED and PLANNED movement which could be described as relative strength/power…FINALLY absolute strength gets introduced into the process.” – Carmen Bott, Human Motion Strength and Conditioning 

In an industry that is constantly in a state of influx, I have found my own training and coaching tools exploring the basics of human evolution through this process.  As a Movement Coach, my initial few sessions with a client is to take the time to better understand how they developed as in pediatric movement; what injuries they may have had in the past as youths and as adults, and then taking into account their recreational and occupational stressors. This allows me to better determine bio mechanical dysfunction and compensation and how to appropriately design their program.

The first key re educational tools I discuss are (1) how they breath, (2) the process of  neurophysiology and development (3) psychosomatic components and the mind-to-body connection (4) motor control and brain neuroplasticity. All of which start with basic primal movement and exploration of one’s range in every joint, muscle and degree of freedom in movement.

Back to the Basics:

Over the last several years we have seen a surge of back to the basics methodology. Now, of course we no longer have to hunt for our food, or run and track our prey, but the fact remains, that this way of life remains encoded in our DNA and this primal movement culture has emerged in full force.

First we have seen the debate of minimalist shoes and barefoot running. The movie “The Perfect Runner,” looks at the evolutionary path of our ancestors, taking us through a scientific lineage that helps unlock the mysetery of why humans made a series of paradoxical trade-offs as we evolved, losing strength and natural defenses as we became hairless bipeds on the scorched African plains; the persistence of the hunt and survival tracking became our top tools in the evolutionary process of modern day man.

“Decades of research to build the perfect running shoe may have created a multibillion-dollar industry, but running injuries are now more common than ever. The runners raised in rural poverty without running shoes become the fastest athletes.’ – The Perfect Runner Movie

Companies like the one I work with; Fit to Train who teaches The Functional Movement Systems, builds on this trend/lifestyle with tools towards understanding pediatric and neurdevelopmental processes to better understand how and why we compensate, injure and “clean up” compensatory factors. Survival and primal movement can be seen at the heart of almost all of the leading organizations and coaches leading the pack today.

“My best martial art coaches taught me more than skills. They taught me intentional stamina: how to pour my effort into the actions necessary to “hold” technique. Effort is like water pouring from a faucet, and technique is the cup which holds it. If the cup is cracked, it leaks. If the cup runneth over, it’s useless (unadaptable) effort.” – Scott Sonnon

In order for anyone to better understand the fundamentals of neurodevelopment and what optimal wellness embodies; they need to have the freedom to move. In our last article; I offered insight into Scott Sonnon’s CST System; where we discussed the 6 degrees of freedom. Bones need to be able to float in the body and the process of optimal movement must start with mobility, then stability, then movement and then strength. Notice, how mobility and movement are independent of each other – they are not the same thing.

Movement Culture seems to embody a framework of different tools; all of which stem from basic survival training, or better known as tactical fitness. Even if you are not a tactical officer or occupy a profession that requires survival training, the principles and methodology behind tactical fitness are fundamentally important because they are the basic primal needs the body requires to move freely, be able to control breath and regulatory systems and more importantly; the ability to adapt to changing internal and external environments.

In March I was given the opportunity to explore and participate in both he CST and TacFit Certification courses, to better understand why these systems are so successful in a wide range of athletes and the general population.  TacFit redefines fitness to “be more prepared, than the challenges you face.” It is not so much a fitness program; but an operating system, a skills support system that lays the foundation to skillful power.

TacFit & Physical Preparedness:

Physical Preparedness is a job requirement for any profession; whether it be for tactical responders or the corporate cruncher. Many (PT) programs do not address or take into account the necessary compensatory changes the body incurs with occupational stresors being applied to the human structure; more over, the sufficient attention on injury proofing the client (not just physically but psychologically and bio-chemically) through attention to active recovery and pre-habilitation training.

Physical preparedness must follow function within the energy systems that allows the client to adapt, shift, explore and maintain optimal health through priming the connective tissue, joints and removing negatives to “clean up” compensations related to the job, as well as sophisticating work capacity in multiple planes, three dimensionally so that the client can excel at work and at play. This transfers over to all spheres of one’s life.

TacFit’s operating systems is used by many high level federal agencies all over the world. This includes police agencies, aviation, Navy, US Marshalls, Fire Fighter agencies and even officers in our own Canadian Military. I have no doubt that TacFit will continue to take our “to serve and protect’ departments to their very best in performance and occupational preparedness.

In this post I would like to offer insight into 2 key areas of the neurophysiological benefits of TacFit and for reader time efficiency; these are combat breathing & the nervous system and The Mind-Body Connection. TacFit is one part physical and one part psychological.

For a more comprehensive overview of the course itself, I encourage you to watch Scott Sonnon’s interview on tactical fitness vs functional fitness and to understand the course itself and certification process, please refer to this overview by TacFit FireFighter.

Combat Breathing & the Nervous System:

When the brain decides to move a part of the body or ask to adapt to a stimulus and gives the command to do so, it stimulates the motor neurons to execute movements, it is the muscles at the end of the chain of command that ultimately contract to move the body part concerned. In times of high stress, the body adjusts this capacity physically and mentally.

We are all familiar with the concept of stress, the pressures of life and work that can cause catabolism, immune breakdown, mental health issues, conceptual inflexibility and a slew of other increases in body (dis)ease.

The CNS (central nervous system) cannot differentiate between physical stress and an emotional stressor. More over, the CNS cannot differentiate between types of tension/stress, and responds by applying tension to the body in degrees and directions.

Your body has multiple automatic responses that are all controlled by your autonomic nervous system. This further breaks down to your sympathetic nervous system and your parasympathetic nervous system. This controls everything your body does without you thinking and usually without control. Such as regulating body temperature, blinking, breathing, your digestive system…etc Well out of the many things you can’t control there are two that you can. This is your breathing and your blinking

Stress triggers growth; it can propel us to great potential or it can breakdown ones potential. As long as stress is handled gradually enough for your body and mind to adapt to the response/stimuli the body will instinctively grow stronger. This is called Anabolism.  On the other hand, if stress comes on too quickly or kicks around for too long without coping strategies, it can weaken us and break us down, we plateau or atrophy or incur injury. This is called Catabolism. The good news, our bio feedback loop can go both ways. If you can control some of the physiological reflexes, you can control the outcome.

A time-honored technique, in controlling stress is the use of breath. Breathing helps you manage stress reactions on the spot. Known as combat breathing; Scott Sonnon calls this ‘Resilience Breathing’. Scott answers the question “How do we stand clearly, calmly, in the face of a crisis and respond with higher consciousness, rather than falling into panic, anxiety, rage, frustration, doubt or hesitation?”

Tactical or not; stress is stress and we all feel it; therefore, it makes sense to offer our client’s strategies in how to better manage stress on and off the job so that they can move more freely and be unburdened by the determent stress can apply to our structure. Here is one feature of combat/ resilience breathing that will help regulate the body and mind in times of stress:

Breathe from your diaphragm, keeping in mind that when we breath we use 3 of our 4 diaphragms (vocal, respiratory and pelvic).  Think of your stomach as a balloon filling with air as you breathe in, and emptying smoothly, automatically as you breathe out.

• Breathe in through your nose to the count of 4.
• Hold your breath to the count of 4.
• Breathe out through your lips to the count of 4.
• Hold your breath to the count of 4.
• Repeat until you feel your body and mind relax.

The Mind Body Connection: Neurobehavioral Feedback Loop

The mental-emotional aspect of tactical fitness is one key factor that makes this operating system so successful. In order for us to create effective recovery strategies to navigate through high stress situations we must understand that there is a link between the physical and psychological bodies. Before we can prevent stress, we must first be able to recover from it. This is called building resilience.

Many traditional and conventional relaxation techniques; such as meditation, are in fact recovery methods and offer an open door to internally start addressing stresors that are catabolic to our systems.

We must recognize that ‘Rest” is not the same as “Recovery,” just like “Mobility” is not the same as “Movement.” Rest is relaxation, where there is an absence of activity. When you appropriately recover, you do not require or desire rest. See the difference. Rest should only be required when you do not sufficiently recover from excessive stressors, when you are under-recovered, you oscillate between excessive stress and forced rest; a common, viscous cycle in our industry. Traditional relaxation techniques become unnecessary if one fully recovers from excessive stress; relaxation is our natural state when our various nervous systems function as they should.

As a student and teacher of Yoga for over a decade; I have seen a growing dependence on relaxation techniques, which mimic that of our medical and pharmaceutical industries. Instead of popping a pill, we feel compelled that the only way to relieve stress is by rolling out a yoga mat or meditating… finding our Qi (Chi). Fact: you already have inner Qi(Chi), every teacher on “inner peace” will tell you, inner peace and happiness is found within, not out there in the world. This is true with an internal state of preparedness and homeostasis. As Scott Sonnon said in the TacFit course; we are already strong inside. Meaning when we approach training, we are not trying to get “stronger” but in fact removing the negatives that are keeping us from unleashing that strength, power and state of being that lays dominate inside us.

Now, I am not saying Yoga and meditation are not good at addressing stress and finding internal well being, because they have many long term benefits and that would mean I would be out of a job! What I am saying is that it is merely a tool, not a cure to why we do not manage our stress; more over, like any kind of therapy or recovery strategy we need have a clear understanding of the psych behind why we go, and ensure that we are learning to cope on and off the mat.

“With an undamaged autonomic nervous system, we are innately relaxed and ready. As a result, we have no need for techniques to bring about a trait of relaxation since we exist in a state of rapidly restored relaxation. This is Natural Relaxed Readiness.” (TacFit Certification Course Manual, 2013).

Conclusion:

The last 4 articles have given some insight into the various methods of “movement culture” I have found to be highly successful in my own training, and in those of my long term clients. All of these “tools” of movement: primal movement, Yoga, CST, TacFit, Free to Move, Meditation, ect etc – are all similar in nature, because they identify, address and build coping mechanism behind peeling the onion of human evolution and human potential. In order for us to be the best representations of ourselves; physically, psychologically, bio-chemically, we must build resilience, we must understand that stress can be good or bad, that it can build us up or break us down. Being physically prepared for any situation and to anticipate an outcome is what can propel us forward towards reaching higher level of performance; both physically and mentally.

There is a movement revolution upon us; and the question I pose to you, the reader, is will you stand with us? The momentum is building and this movement culture or collective consciousness is taking our industry by storm and is here to stay.  As Scott Sonnon says “toughness is trained, once resilience is gained.”

Over the course of the next 108 days (TacFit Cycle) I will offer further depth into the data collection of tactical fitness and it’s relations to physical preparedness and injury prevention;  from the view point of law enforcement and firefighting, as I prepare for the POPAT (Police Officer Physical Abilities Test. This will be an ongoing series featuring my own case study and impact of the TacFit training operating system on my own performance preparing for the LEPAT physical test. You can follow my personal blog here: Sarah Jamieson Coaching, as well as my facebook page.

Sources:

• Physical Living: TacFit Fire Fighter – http://physicalliving.com/tacfit-firefighter-review/
• Resilience Breathing: http://www.breathinggift.com/
• TacFit: http://www.rmaxi.com/tacfit/
• TacFit Fire Fighter: http://tacfitfirefighter.com/2013/03/28/tacfit-instructor-certification-spring-2013/
• Interview with Scott Sonno by John Sifferman: http://youtu.be/9Z2352Gl7dE
• Physical Living: The Premier “Tactical Fitness” System:
  http://physicalliving.com/interview-with-scott-sonnon-about-the-tacfit-tactical-fitness-system/
• TacFit Instructor Certification Manual 2013 and CST Instructor Certification Manual: You’ll have to take the courses to get all the info!
• LEPAT - http://www.lepat.com/

Let me repeat that; movement, mobility, stability and then strength… what to focus on first and how to reach optimal levels of either one has been an on going debate for decades; where I have spent the last 14 years learning a vast spectrum from both sides of the strength and movement models. As a movement coach my goal is to teach the pre requisites or blueprint of movement mechanics. To teach the client the technical side how we apply strategy and how dysfunction limits their potential, on and off the field (or arena, court, track etc).

To stimulate adaptation and better movement mechanics the body’s joints and surrounding tissue must be prepared and ready to absorb shock, be able to move freely without compensation and restriction, and requires optimal recovery to perform efficiently. After an online post, my friend and mentor, Carmen Bott owner and founder of Human Motion Strength and Conditioning in Vancouver, and professor at UBC and Langara gave great insight into performance metrics with this discussion post…

“What comes first…the chicken or the egg? Mobility and ‘general, primal’ movement comes first – next, we have CONTROLLED and PLANNED movement which could be described as relative strength/power…FINALLY absolute strength gets introduced into the process. Where does on-field reactive agility (which in essence is power) come in?

“Traditional programs (3 x 10 reps of “X”) without a full understanding of human adaptation fails to produce elite levels of anything.” There must be attention to the neuromuscular mechanism”.

CST (Circular Strength Training Concept)

Over the last several months I been looking very closely into an operating system called CST. A concept pioneered by Scott Sonnon, whom I have been corresponding with for well over a year and have featured many times in my articles. Part 3 of our Movement Series features this system, because of it’s “Tri-Ring” Integration that focuses on a balance of work load, and recovery so that the athlete can maximize the effectiveness of the cycle/workout.

Why does CST fit into “Movement Culture” so well? The CST “brand” of movement-based exercises are different from other comparable training because it uses a full scope vocabulary of mobilization, traction, decompression and activation drills to “restore” and alternate stability and mobility structures in the body.  It offers errorless, injury prevention methods by approaching each segment of material as a “health-first fitness” approach, through monitoring the internal experience of exercise towards “flow.”

I attended last weeks CST 3-day certification course, thinking that this would primarily by a Clubbell course (strength course) I was blown away by the detail and specificity placed upon the joint by joint approach, screening (Poise Analysis), breath mastery and attention to the myofascial matrix.

“Bones need to float. Our myofascial matrix is a web, the muscles that drape over our scalp, down to our toes are what give us shape and density. Joints will adopt the position based on compensation and on our recreational or occupational habits. Joints cannot be stable if the neighbor joint is tight and not mobile and vice versa. If we do not provide the body with the functional opposite – tension builds and compensations result in altered movement and distortion in structure. We must work from head to toe, core to periphery, bones to skin” – Scott Sonnon (quote from Day 1 of CST, March 19 2013)

 Inside the CST toolbox are body weight exercises, some based on primal movement and neuro-developmental patterns, martial arts and yoga based movements, and breath mastery techniques all with the focus of “cleaning the slate,” of compensations that can build up in the body from daily life and injury.

The 3 Rings of CST meets the Functional Movement Systems and Corrective Movement:

CST & TacFit Trailer Here: http://www.youtube.com/watch?v=wDIJXF7alfU  (shot at Wolf Fitness System).

Flow Fit Testing at Wolf Fitness Systems: http://www.youtube.com/watch?v=JD_S_sYM-R4

In “Part 2 Movement Culture: 6 Degrees of Freedom,” I featured insights into the 3 rings of  CST; which were (1) Intu Flow (joint by joint approach, dynamic range of motion) (2) Prasara Yoga (agility, flexibility and grace) and (3) Clubbells, Kettlebells and Gymnastics (functional athletic strength).

This operating system or motor development direction relates to how the “3 Ring” process is designed to coordinate with the principles of structure and function come first. According to the Prioximodistal principle, development proceeds from near to far – outward from central axis of the body towards the extremities.

This methodology directly relates to the Functional Movement Systems and how I, as a Movement Coach approach my one on one hour. The neurodevelopmental process in pediatric development show us that even in adulthood; these pathways of learned motor control do not just turn off. In fact, these “neurophysiologic growth and development highways” remain open to switching back on even if laying dormant for years. The baby was not told to fire it’s core, to roll over or learn how to stand… he or she just did through experience.

The FMS and SFMA screens are only 1 part of the Functional Movement Systems and the idea behind program design from a corrective standpoint is designed to identify and address dysfunction (or compensations as in the CST vocabulary) and then work the line of that compensation to restore movement to all joints, and their surrounding tissues that are show asymmetrical patterning.

The CST systems provides it’s own screening process that reflects many of the same check points in the FMS systems; taking into account current training, postures, gait, injuries etc. The measuring stick is referred to for performance gains during and after the session, where regressions and or functional opposites are given to “activate” these highways of learning. As re-coordination and refinement continues, new measuring sticks are selected and performance enhancement breeds results.

Isolation Vs. Integration; Segmental vs Systemic: This is another key area that aligns with Movement Coaching and Corrective Movement Program Design. Training lines of movement vs muscles. “Complex training effect,” (CTE) provides additional bang for the buck on the client’s end, because when you pair simple movements together, the synergistic effect is greater than if the individual exercises were performed independently.

This requires attention to transition from one movement to the next, and proper breathing mechanics to pace ones movements and regulate intensity. My sessions in Salinas, with Wolf Fitness Systems; were geared towards high emphasis on transitions and working from one movement to the next to keep “in flow.”

Clubbells: Structure, Breath, Movement = Power.

I am sure you have noticed, so far in this post there has been little to no mention of this ancient piece of strength wielding wisdom. That’s because; where it is the shiny, sparkly draw to CST, it’s the peak of the climb, once you have put forth the effort to understand and climb the terrain to the peak.

In order for one to wield and tool or load, your joints must be prepped and motor control must be evident to perform the complex tasks, such as; shoulder or joint packing, arm locks, leg drive, spinal integrity in movement etc. For instance: “If the neck is tight, then the scapula will de stabilize, if the thorax is tight, then the lower back is forced to move and the core de stabilizes.

Myth number one; Indian clubs are not club bells. This is a question I am asked all the time. In the sources section of this article, refer to Scott’s Blog page, Shane Heins (Dare to Evolve) dispels this myth.

 “Martial arts around the globe have used the club not just for combat but for health restoration and strength development, most notably in India, Iran, Okinawa, Burma and Russia. The records go as far back as Ancient Egypt, reaching its zenith at the end of the 19th century. Early versions of the club were espoused by US President Grant, and it was recognized as “the oldest known implement for military gymnastics” (Posse 1894) – a critical section of exercise in the 1914 US Army Manual of Physical Training. From 1904 to 1932 club swinging was an Olympic Sport which resurfaced in the form of the lightweight bats included in Rhythmic Gymnastics, though the club was then viewed more as a juggling implement than as a tool of physical exercise.” (One Tool – Infinite Possibilities™ RMAX International except).

In the early 20^th century Scott resurrected this tool and pat-tended International Clubbell Sport. This tool provides athletes with a unique blend of functional, full range, three-dimensional muscular development. Swinging weight in three-dimensions rather than lifting weight in one, creates traction and torque, which stimulate connective tissue strength and elasticity, bone growth and much more. After visiting Wolf Fitness Systems in February, this was one tool I knew had to be one of many in my coaches toolbox.

However, dragging 2x10lbs and 1x 15lbs clubbells across the border in a sport bag, proved to be very amusing for the border cross agent and I may have snagged a new client.

Border guard: “Anything to declare, looks like that’s a heavy bag of beef?”

Sarah J: “35lbs of clubbells sir, and an open bag of trail mix.”

Border agent (no smile): “I’m sorry, what’s a clubbell.”

Sarah J: “Ummm… I’ll have to show you. It’s like a big bat, you wield around.”

Border guard: (sideways look): “wield? …. what do you use those for, what’s the purpose of your trip.”

Sarah J: “ I took a CST and Tactical training course, you swing ‘em, you can use em in 3 dimensional patterns, full range of motion.. (border agent, cuts me off….

Border guard: “You an officer? what do you do for work? Those look kinda big for you.”

Sarah J:  “I am not an officer, my “to serve and protect” are keeping guys like you injury free. Speaking of which, you keep shifting around, your back okay?”

Border guard (half way grin, does not make eye contact, waves hand): “ NEXT.”

Sarah J dead-lifts and cleans bag on one arm…. “Not so small, Thanks.”

 

Our last article “Part 4 Movement Culture,” will feature TacFit Tactical training and more on movement tools, such as; the clubbell, kettlebell and more.

Movement Culture Leaders:

Please feel free to join our conversation and to “LIKE” the following “Movement” centered pages for flow sequences, articles, tips and trends… click on the links here:

• Fit to Train Human Performance Systems (Vancouver)
• RMAX International & Scott Sonnon (Global)
• Primal Stress (Global)
• Wolf Fitness Systems & EKG (Evolution Kettlebell Groundwork) (Salinas, CA)
• Human Motion Strength and Conditioning (Vancouver)
• Dare to Evolve (Vancouver)
• Clubbell Yoga (Bellingham/Global)
• CST- Italy (it may be in Italian, but Alberto Gallazi and team are well worth the translation)
• MATTEXP (Italy)
• Animal Flow & Global  Bodyweight Training (Global/ Mike Fitch)
• Ido Portal (Global)
• MovNat (Global)

Sources:

• RMAX International, CST; owner and founder, Scott Sonnon: http://www.rmaxi.com/cst/
• Clubbell TV: http://www.clubbell.tv/
• Evolution Kettlebell Groundwork: http://evolutionkettlebellgroundwork.com/ coming to Vancouver July 20th & 21st.
• Dare to Evolve (Vancouver) & Clubbell Mass Evolution; Owner and founder, Shane Heins – http://daretoevolve.tv/products/clubbell-mass-evolution/
• Clubbell Myths: http://www.rmaxinternational.com/flowcoach/?p=784

6 degrees of freedom, is the foundational groundwork that embodies the ideology behind Prasara Yoga, Intu Flow and Free to Move styles of movement culture, founded by Scott Sonnon. An ancient health discipline forged in an era of need for a modern longevity discipline.

Intu Flow (Free to Move) and Prasara Yoga were designed around the “health first and forever” philosophy through an innovative approach called Circular Strength Training (CST).  A model that focuses on “prehab and post-rehab,” which consists of movement patterns that promote pain free mobility, dynamic flow yoga and natural athleticism, based on the three Rings of the CST System. In this article I present to you 2 of those rings and next week we will discuss the entire CST systems with all 3 rings.

RING 1: INTU FLOW

This flowing, intuitive harmony of simple movement, structural body alignment, and simple breathing, assesses and addresses areas of weakness. Intu-Flow brings needed nutrition to connective tissue to “oil the joints”, and revive natural abilities and movement. Intu-Flow provides.

• Deep relaxation and tension release
• Increased focus and concentration
• Enhanced joint mobility and sensory awareness
• Superior athletic performance

RING 2: PRASARA YOGA (6 DEGREES OF FREEDOM)

Prasara Yoga is a form of movement which incorporates yoga poses, connected with simple breathing techniques. It is the union of body and mind through structure, breathing and movement to release one’s fears of the self in order to get out of the way of body and mind, in order to release one’s true natural flow.  Prasara provides counterbalance to the body through dynamic flow, thus compensating for positions adopted during daily routines or prior activities. Prasara represents the 3rd mode of Hatha yoga, incorporating both Asana, or postures, and Vinyasa, or breath linkage. Prasara’s “flow” moves the body through all “Six Degrees of Freedom” – its full potential grace as a three-dimensionally energetic being:

• Heaving: Moving up and down
• Swaying: Moving left and right
• Surging: Moving forward and back
• Pitching: Tilting up and down
• Yawing: Turning left and right
• Rolling: Tilting side to side

The Myths of Yoga

One of the main questions I am when I present people to YogaFORM is the same question I an asked when I explain Scott Sonnon’s approach, experience and background is ;“How is Prasara different than traditional yoga?” . My answer is always the same… ” let me ask you this first; what does the word or meaning of “Yoga” mean to you?

Yoga isn’t a “thing,” it isn’t a form of “exercise” (at least it didn’t start out that way over 5,000 years ago). Yoga is a way of life and the translation of the word, means to “unite.” I know this is big statement to make, but if we are to make “healthy living” a lifestyle we must continue to look at the whole picture, not as isolated events. Yoga, meditation, movement – are ways of life – not just things to get fit or keep fit. Another misconception about Yoga is that it’s about flexibility or “stretching.” Yoga isn’t about flexibility. It’s not even about stretching. It’s about removing the restrictions to your natural mobility, strength, power, stamina, and energy. Scott calls this our 6 degrees of freedom. Yoga is about all of these things, and so much more. It’s a way of life.

To bring about equilibrium to the mind, body and spirit; Yoga looks to both internally and externally create unity with your environment; therefore; Prasara, Intu Flow and Free to Move theories refers specifically to the integration of movement, with breath, with structural integrity in movement. In essence; it is not different, it is merely an approach that has evolved to address the needs of our community. It is a joint by joint approach to exploring range of motion, restoring function and stabilization to a body through time.

How can 6 Degrees of Freedom & The Free to Move Methodology Benefit You?

‘Yoga” is a vehicle from which you experience flow of movement and breath, an unbinding of biomechanical and emotionally charged restrictions to work towards your unlimited potential.

In corrective movement we place a high emphasis on identifying and addressing dysfunction and compensation in the body that arises from altered movement causing de stabilization, reduced mobility and tension in tissue health. Most often, I find myself re educating my clients on the neuromuscular adaptation of the integrated systems and one large factor – motor control. Because yoga is tool to be used to explore your interal and external environment it can play higher emphasis on the brain to body connection and the time required to process and adapt to better movement mechanics.

One of the largest benefits of Prasara Yoga, Intu Flow and Free to Move methodologies is the high emphasis on joint by joint movement, and the foundation of restoring movement, and reducing compensation  through compensatory sequences  in a class or client hour. In a client hour you have a 10min window for warm-up, therefore, ensuring that your movement drills are targeted and specific is the key to this style of movement culture. There is also a high degree of technical linguistic representation used in the course/class format, so that you can connect with your audience.

FREE TO MOVE

Aaron Cruz; Coach at Wolf Fitness Systems LLC, CST Head Coach, TACFIT Team Leader

“The journey is what brings us happinessnot the destination”- Dan Millman

Leading the classes was “Movement Guru,” as I call him is none other than Aaron Cruz, a leader in movement culture. His awareness, passion for his community and technical representation is by far, what makes him a success and a favorite amongst his clients. His energy is fluid, consistent and embodies a flow that can be felt when he walks into the room.

I attended several classes at Wolf Fitness Systems in Salinas California in February and ALL of their classes (Free to Move, Bootcamp, TacFit, Workshops) all incorporated a high degree of movement mechanics by focusing on the Big Three – Structure, Breathing and Movement – not only is emphasis placed on control of joint mobility, but integrity of how each joint connects to the other. Understanding this is the first step to breaking down compensated patterns, and uploading patterns of motor control for improved tissue health, muscle function and reflex stabilization.

“Impacted: I’ve learned to heal my past injuries (spinal pinched nerves, torn muscles) get in the best shape and health of my life, through mobility, yoga, clubbells and kettlebells. Wolf Fitness Systems blessed me with the opportunity to share this wonderful gift with the willing and determined. The clients I have trained inspire me and continue to. This is why I love what I do and everyone I can help live happier and healthier….even if its just a lil help ” – Aaron Cruz

Yoga Flow Video here: http://youtu.be/T2czPxABKc8

The Science Behind RNT (Reactive Neuromuscular Training) – Motor Control

Motor control is an area of natural science exploring how the nervous system interacts with other body parts and the environment to produce purposeful, coordinated actions, but it is rarely used outside of human kinetics classes, athletics or the clinical practice because it can be very overwhelming to teach to the average person. The way I like to introduce this into a YogaFORM class or corrective hour is by addressing the body as the hardware, and the brain or “motor control” is the software. We need to de-install the software that is causing you to perform slowly, and reduce system health and upload new software that can promote your hardware to work more efficiently.

In a study done by the NCBI, titled Motor Control Theories and Their Applications focused on a study on the stages in motor learning in a yoga setting based on recent developments of the notion of synergies and the equilibrium-point hypothesis (referent configuration). The principle of abundance and the principle of minimal final action form the foundation for analyses of natural motor actions performed by redundant sets of elements. Two main stages of motor learning are introduced corresponding to (1) discovery and strengthening of motor synergies stabilizing salient performance variable(s) and (2) their weakening when other aspects of motor performance are optimized.

In another study titled; The Plasticity of motor control systems demonstrated by yoga training, the static motor performance was tested in two groups with 20 subjects in each (age range 17 to 22 years, and 5 females in each group). Tests were carried out at the beginning and end of a 10 day period.

The test required being able to insert and hold a metal stylus within holes of varying sizes for 15 sec. Accidental contacts between the stylus and the sides of the holes, were registered on a counter as errors. During the 10 days one group (the yoga group) practised asanas (physical postures), pranayama (voluntary regulation of breathing), meditation, devotional sessions, and tratakas (visual focusing exercises). The control group followed their usual routine. At the end of 10 days the yoga group showed a significant reduction in number of errors (Wilcoxon paired signed ranks test), while the control group did not change.

Our earlier study showed a similar improvement in children (9-13 years). It was interesting to note the same degree of plasticity in motor control systems in young adults. The implications for rehabilitation programmes have been discussed.”

Conclusion:

In short, those who practice and lead a way of life that promotes the 6 degrees of freedom, mental fortitude and movements that help to restore function and improve tissue health, will lead a healthier and balanced life. The joint by joint approach places high emphasis on myo fascial lines and then understanding that “our bones should float;” or as Scott mentions in his indepth CST course that our connective tissue is the key towards unlocking the potential within our movements.

This style of movement and yoga in general can also be most beneficial for those who suffer from movement disorders, as it allows the space to explore function and control through a therapeutic approach that encourages nurturing, discipline and self healing. This data shows the benefits seen in populations with Parkinson’s, MS, turrets, and epilepsy show significant improvement to stability and mobility in the ankles and hips, as well as spinal orientation, tissue health and qualitative improvements in posture and control of breath in movement.

Sources:

• Intu Flow & Prasara Yoga – http://www.intu-flow.com/
• Wolf Fitness Systems: http://lead-the-pack-fitness.com/
• Plasticity of motor control systems demonstrated by yoga training. : http://www.ncbi.nlm.nih.gov/pubmed/8063362

• Yoga & Physical Therapy: http://www.omicsonline.org/2157-7595/2157-7595-2-112.pdf

EVOLVE KETTLEBELL GROUNDWORK

The EKG system, I would call a hybrid of one part strength and one part movement. Taking in principles skill sets used in “movement,” as well as foundational tools found in traditional kettlebell courses, this style is all – adaptation… of the human kind, and even though Darwin once said, “survival of the fittest,”…truthfully, I think the Hunger Games will go to “those who adapt,will survive.” Moreover, the EKG System integrated unconventional drills found in (Circular Strength Training), Corrective Movement, Yoga and fascial tissue health. Whether your sport of choice is martial arts, soccer, football, basketball, wrestling, tactical response or endurance athletics, this 6 week course will offer you improved stamina, improved technical control of movement, power and agility, and neuromuscular adaptation.

PRIMITIVE MOVEMENT 

Why? Simply put, from a primitive standpoint, as humans, we are meant to move, react and for the most part the human genome has remained relatively stable since our hunter-gatherer days, but in training and the majority of courses out there (I would have to agree) focus more on isolated exercises as a stop and start, moving from one exercise to the next, with very little intention and purpose in the transition. This is one of the key gaps, John Wolf, CEO and Alpha male with Wolf Fitness Systems, has realized is the missing link in our industry.

He encourages clients to understand the importance of transitional movement skills, as well as the necessary prerequisites before even beginning to pick up a kettlebell. These prerequisites set the client up for success, as well as allow the coach to assess risk before loading the client with weight. Since this course was a 2 hour introduction, we focused on 4 foundational drills; which included a pre screen, very similar to the FMS and SFMA top tier tests.

The body, when it is free to move adapts to challenges. 2 weeks ago I mentioned the “movement culture” trend that has been steadily growing over the last decade, and it is no wonder John Wolf and his team are leading the pack in our industry by combining tools to fit their community and honoring the path of humans in primitive movement.

I will say this again, we are meant to move, whether running from a predator, hauling a carcass, or building a shelter. Humans have always been on the go, often at maximum output for short period of fast locomotion.  Taking this into account, the EKG method focuses on movement skills, not loading the body past what would be considered successful movement.

“ARE YOU FIT TO TRAIN” EKG

Attending the EKG Basic Kettlebell Workshop, the class was taken through 4 foundational movement drills; which were the squat, the press, the lunge and row and the deadlift. John broke them down, not only from the technical aspect, but showcasing the 4 positions of pediatric development (supine/prone, quadped, tall kneeling and standing) and how we “evolve” to fully grown adults in bi pedal locomotion. This is of course, the foundation of what we, at Fit to Train Human Performance Systems embody, and as a Movement Coach I cannot tell you how many course I have attended where trainers throw you into the drill without sufficient understanding of how we get from A to B. To hear John reinforce the importance of proper technical progression and screening risk, if one of the fundamental reasons why him and his team are (a) leading the pack and (b) inspiring the masses with his skill sets.

“How do I get from here to there, with power, ease and grace? As we develop these transitional movements, you will find you have an edge in your movement endeavors.” ~ John Wolf

DROP IT LIKE A SQUAT

For instance; let’s break down the squat. In corrective movement, we screen the squat in the overhead standing position (deep squat) and if the movement pattern is less than optimal we break down the dysfunctional movement into components.

We teach the client to explore spinal orientation and spatial awareness using the wall, both facing the wall guiding the hands down and back against wall, keeping an upright spine, then we take them to supine and ask them to perform the squat without gravity, and so on.

Each drill, John and his team asked each of us to explore our range of motion and to understand the working relationship and connections of our shoulder to our spine to our abdominal pressure to our hip complex, knees and ankles and feet.

Sound familiar? It should! Can you spell FMS.

PERSISTENCE HUNTERS

Another key component that sets the EKG system above the rest is the idea behind paced work sets. It’s about persistence. It’s not about how many reps you can perform, it’s about the ability to pace yourself and complete the 90sec work sets without stopping or putting the weight down and flawless transitions with intention and focus to detail.

An example of how the EKG System works, let’s take my first day back in Vancouver. Assignment #1 I worked through after a Free to Move TacFit style warm up with work sets around 12mins.

EKG Video Teaser: Circular Clean to Dragon Squat to Windmill Snatch:  http://youtu.be/av1br8z9WhQ

Assignment #1

50 Rep Practice Session of the following three movements:

#1 Shinbox Extension dbl 10kg KB 10 reps (1/1 rep count)

#2 Spinal Rock 5 reps

#3 Single Leg Deadlift, 14kg KB 5reps  (1/1 rep count)

The total volume of work is recommended to be broken into sets of 5-10 and worked through slowly in a circuit format.  The goal is to deepen your understanding of each of the movements and to begin preparing your body to perform them under load and in metcon style workouts.  The focus of every rep should be to gradually refine your alignment while performing each movement.

EKG Teaser : http://www.youtube.com/watch?v=dddATDpw5-c

 

After a few weeks of building the foundation: 

Assignment #3

40 Rep Practice Session of all six EKGv1 body weight movements:

#1 Shinbox Extension dbl rack 10kg KB (1/1 rep count) 5/5

#2 Leg Thread (1/1 rep count) 3/3

#3 Spinal Rock 5

#4 Quad Press 8

#5 Single Leg Deadlift 14kg KB (1/1 rep count) 5/5

#6 Mountain Climber Sprawl 10

The total volume of work is recommended to be broken into sets of 5-10 and worked through at a slow to moderate pace in a circuit format.

The goal of assignment #3 is to increase total work capacity of the EKGv1 movements and to compress the time in which it takes to complete the workload.  The focus of every rep is still gradual refinement of your alignment but should also integrate conscious breath work through the transitions to allow for more efficiency.  Log the total time it takes to complete this work at a slow to moderate pace.

“Strengthening myofascial chains that were historically weak and allowing for a deeper understanding of balance and structure.” How is your current strength programming affecting your structure? Are you finding more strength through greater ranges of motion or is the opposite true?”  ~ John Wolf

Get ready VanCity, because this summer, John and his pack will be coming to Vancouver and taking Canada by storm. If you are interested in hearing more feel free to contact me directly at sarah@fittotrain.com

GET ACCESS TO A FREE EKG BODYWEIGHT INTRODUCTORY COURSE HERE:

Click here: 2 Week Free Trial Here: 

Click here: Locations and Dates for Wolf Fitness Systems EKG Workshops

To Purchase EKG DVD: http://www.madfitnessequipment.com/evkegrdvd.html

What is movement?  Have you ever taken a moment to ask yourself and define, what is movement? In our modern age of innovation and creation, I have spent the last decade researching what this concept is; both from the standpoint of biology and physiology in forms of energy on the humanistic level, but also understanding the movement of interdependence in relation to our surroundings.  Over the course of the last several years this idea of “movement” in the health and fitness industry has started to take shape, transform and manifest a trend that many ask; what is it, why is it, and is it here to stay?

Movement Defined:

If we “google” the word “movement,”  (seems like a good place to start as any), there is no true definition of the word itself, it seems it is subjective and can mean many things. Wikipedia (movement as in a clock) suggests ; “movement is the internal mechanism of a timepiece.” Wikipedia goes on to include sub divisions in art and music, motor control for human physiology and onward to a social movement, as in a revolution of sorts. All applies.

At the simplistic level, I feel that this, all of this, is true and if we look closer we can see that they all have varying degrees of commonality. Humans are a timepiece, are we not? Everything in our internal mechanism is constantly in a state of movement and change – we grow, develop, evolve, age, slow down, speed up etc. We are in a constant state of internal dance.

One of the best descriptions of “movement,” I have heard most recently, is by Ido Portal, born and raised in Israel he is a pioneer of movement culture. Literally, that’s his company as well! his video has been shared around the globe and what I love about this dude is the first thing he says is; “I don’t do exercise, that’s not what I do, I talk about movement. Fitness is a small, small, small world within the universe of movement.” He is bang on.

Historically, movement has been used to express emotions and in language to express creative thought, and we can see throughout history that dance and music has been part of almost every cultural lineage as a means to tell stories of epic grandeur and to express one’s inner soul to the world, to be closer to family and to ones spiritual path, to release energy.

The Flow of energy:

Any infinite state of being has energy. Every living thing, human, animal, plant, water, air, earth and fire – is all comprised of energy and is in a constant state of motion, a constant state of flow. As an athlete I was introduced to movement as a young child, dabbling in ballet and dance, then gymnastics for a short term, then martial arts for the past 10 years. Each with it’s own style and expression of movement and motion.

In my professional career, apart from the obvious Yoga Teacher Training and Strength and Conditioning Certifications, I was first introduced to the “free movement” concept when I started playing around with the Functional Movement Systems, over a decade ago.

This system is usually thought of and represented in our industry, as a screening tool to address and identify dysfunction or breakdowns in movement patterning in the human form.  By breaking down the joint by joint approach, the FMS  combined the science of movement, but with a more clinical approach to help bridge the gaps in treatment and diagnosis to prevention and evolving ones perspective on how each joint relates to the other etc.

A school of thought that was born out of the neuro developmental process and paediatric development fields, by researching how we, as infants use motor control, how we do what we do.  As babies we are not told to move, we just do. We weren’t taught to fire our core, or told how to roll over or to use our limbs. We weren’t taught to crawl or walk; it is genetically coded in our DNA. Movement is the expression of our own internal and external connection to our world.

Most recently, over the last 3 years, working full time in a clinic and a sports environment with the FMS systems and Fit to Train Human Performance Systems, I find many people, young and old do not explore movement as we did as children and the body breaks down as a result of de stabilization, and loss of joint mobility. When we are not free to move, our health deteriorates. It’s as simple as that.

Our industry, the industry of fitness is great, however, it does segregate and break up methodologies in order to understand how they can apply to us, but at the same time – they are not separate. For so long I have heard phrases such as: “I can’t lift weights, I am an endurance runner,” or ” only cardiovascular exercise will result in weight loss,” or ” I can’t lift weights, I’ll bulk up.”These phrases are still part of our industry and a re education is deeply necessary to overcome the exclusion of our disciplines and to resurrect the inclusion of natural movement and play.

Now, re educating that to clients who want to lose weight, want to rehab an injury, want to be pain free is the hardest, but also most rewarding part of my job. Every day I have the opportunity to show clients how to improve their well being by proving the quality of movement, rather than merely the quantity is the key component in flow – in going beyond just the movement. When we flow from one movement to the next, with intention and purpose, controlled and methodical appreciation of every joint, muscle, system, breath and connection – we are in flow and we begin to see things differently, we being to feel a way of life, not a moment or fragment in time.

The Movement Revolution:

Yoga and Martial Arts are ancient forms of, what I call a dance of the soul. 5,000 years ago, it was not taught as a form of “exercise” or merely a way to find your Qi in “meditation.” It was and still is a flow of life, our energy force, our communion with ourselves and our surroundings and it is a way of being, not a “thing.”

Yet, it has given birth to many methods of modern day “movement” based trends that are gaining leverage in our industry as the best way to live a fulfilling, happy, enriched life.

Scott Sonnon: TacFit CST & Intu Flow:

“Youth is the ability to adapt and remain in flow.” – Scott Sonnon

Last year I was introduced to a pioneer in this field of movement, none other than Scott Sonnon, founder of the discipline of joint mobility, a world renowned joint mobility program called the Intu-Flow Longevity System.

In addition to this he has created RMAX International, with disciplines such as; Prasara Yoga, the TacFit CST (Circular Strength Training), TacGYM, TacFit Police, TacFit Commando, Recuper8 etc. All of which bring to light the necessary structure and education of movement with purpose that outlines a scope a practice beneficial for any person or professional designation.

You will have to wait till next week to learn more about Scott’s empire when we take a closer look at Intu Flow and Wolf Systems mobility yoga classes.

To learn more about Scott Sonnon, watch this video on how he started his journey in flow: http://youtu.be/P5Aq-eSzu5E

John Wolf of Wolf Fitness Systems: Evolution Kettlebell Groundworks

Next up, I was introduced to John Wolf, founder and alpha male of “Wolf Fitness Systems.” John is also the Director of US Operations for RMAX International with Scott Sonnon. I sourced out to find John Wolf after watching a video from TacFit Police, as I was pursuing a career in law enforcement last year; which is still a large part of my vision. Learning more about his work with TacFit CST, and Intu Flow, as well as his own creation of the movement discipline called “EKG (Evolution Kettlebell Groundwork);  a style of training that combines the movement discipline of the joint by joint mobility approach, as well as building strength and endurance with kettle-bells, club-bells, and circular body weight training.

Next week I will be flying down to Salinas California to meet John and “The Pack” and to experience first hand this style of training full force.

To see EKG movement in real time, check out this video edited by ESIK Productions: http://youtu.be/dddATDpw5-c

Through John, I linked up with Animal Flow founder Mike Fitch and through Fit to Train Human Performance Systems I was connected with MoveNat. Two organizations speaking the same language – that movement, play and exploration are at the heart of flow and living a fulfilled life.

MovNat and Animal Flow:

Two more pioneers and leaders in our industry, I have had the pleasure to connect with is MovNat, an organization that teaches real-world physical competency and conditioning based on natural human movement skills, to support a lifetime of physical activity. Their movement skills focus on locomotive skills (walking, running, balancing, jumping etc), as well as utilizing manipulative skills (throwing, carrying, lifting, catching) and combative skills (grappling, striking, hunting… back in the day).

The other is Global Body Weight Training Systems and Animal Flow founded by industry leader Mike Fitch. Animal Flow is a primal workout system combining animalistic movements with elements of Parkour, break dancing, and gymnastics in a freestyle flow of fluid movement that he coins is intense and fun, and I would have to agree.

To learn more about Animal Flow check it out here: http://youtu.be/cyTi73__-vA

To learn more about MovNat check it out here: http://youtu.be/j7Hp196bTsA

Are you evolving?

Exercise and movement is evolving, and thus are we. Movement will set you free. A revolution in movement is upon us and over the course of the next 4 weeks, I will be offering an in-depth look at movement and exploration my own energy flow, showcasing some of the work of these disciplines. This will involve gruelling hours of play time, jumping, balancing, throwing my body weight around and a few kettlebells in the den, in the park and wherever Salinas takes me and I will be documenting it all.

• Part 1:  Intu Flow and Prasara Yoga
• Part 2: Animal and Primal Movement
• Part 4: Evolve Your Groundwork with Circular Strength Training and EKG
• Part 3: Tactical Movement for Tactical Response

Look out VanCity because I could possible bring back John Wolf and his Pack and introduce TacFit CST and EKG to the Canadian masses. This is a revolution you will want to be a part of. It will change your life, are you ready to evolve? If you are then, the below leaders should be on your radar.

Sources:

• RMAX International: http://www.rmaxinternational.com/om/home.php

• Wolf Fitness Systems: http://lead-the-pack-fitness.com/

• MovNat: http://www.movnat.com/

• Global Body Weight Training Systems and Animal Flow:  http://www.globalbodyweighttraining.com/

• Ido Portal Video with RawBrahs: http://youtu.be/aLogFAbTlDI

This past week I have seen 3 Rugby players of all ages, with all very unique goals and strengths stream into our clinic at Fit to Train Human Performance Systems. Each player shows some signs of dysfunction in movement that could potentially cause serious injury if not addressed, assessed and cleaned up. What I love about working with athletes is their drive and dedication to learn more about how to fine tune their mechanics for improved performance. More importantly, they are prepared with the mental fortitude to not look at weakness in the body as a negative, but to see it as an opportunity to mold, re pattern and adapt – to be stronger, fitter and more in tune with their surroundings.

Before, we move on to positional injuries, prevention and key pointers, let’s look at what’s happening  on the fields of one of the world’s most sought after sports.

Rugby Canada Sevens and Canadian U20 Men’s Team Tryouts:

Perhaps it’s the anticipation of our very own Rugby Canada Team playing in round 5 next week in the Sevens World series against Kenya, or perhaps it’s the anticipation of who will play for our Canadian U20 Men’s Team. Whichever, it may be, fans are in a tizzy, eagerly waiting.

First round of try outs for the U20 team were held on January 24th, in Shawnigan Lake, at the Canadian Rugby Centre of Excellence. 44 players from across the country were asked to come out, and only 26 – 30 players will make the team.

Completing a large selection makes for difficult decisions by Head Coach Mike Shelley and his selection team. “We’re working towards cutting it down to the 26 players that we’ll be taking to Chile for the Junior World Trophy in Chile in late May, early June” said Shelley.

Rugby is one of the most popular sports in the world alongside soccer and cricket. Yes, it’s true now soccer in some countries is also considered football. So let’s say Rugby is one of the most popular sports in the world alongside, soccer, football and cricket and has been gaining popularity, with more than 80,000 players registered with USA Rugby, 20,000 of these players are high school age. In Canada over 73,000 players of all ages, with over 55,000 of those athletes in high school as well.

With so many young athletes; it makes sense to focus our attention on injury prevention before an injury occurs, does it not? Yet, so many teams still treat, rather than prevent. When a team mate has to sit on the sidelines – the whole team suffers.

Do Not Sit on the Sidelines:

Due to the high numbers of physical collisions and tackles, musculoskeletal injuries are common. Fractured bones, dislocated fingers and elbows, cuts, sprained ligaments and strained tendons or muscles and deep muscle bruises. Let us not forget to mention elbows to the nose, cracked ribs, torn ACL/ MCL and of course bruised egos.

In a literature review for the BokSmart Program of SA Rugby, Murphy (2009) (Rugby Safety Program in South Africa) mentions that the lower limb is most prone to injury in the professional leagues. The National Center for Biotechnology Information (2004) mentions that the majority of studies have shown that the head and neck is the most common site of match injuries in senior rugby league players, while knee injuries are the most common site of injury in junior rugby league players.

The review goes on to cite a fairly recent South African based study done where the hip and pelvis accounted for 19% of all injuries and the knee followed as the second most commonly injured area, at 13 %.

Positions Play a Factor:

From a positional perspective it seems that its dependant on the country we look at for review.  In Australia, Murphy (2009), mentions that the scrumhalf is least at risk of injury overall, even though The locks are at greatest risk of facial cuts and cauliflower ear (external deformity to the ear caused by repeated blows).

A study conducted in Scotland in 2012 found that the majority of injuries were in the backline, with the wing sustaining most of the injuries at 21.6% and the centre next at 18.9%.  In Argentina, the flanker, at 16%, is injured the most. They also found that 53.3% of all injuries sustained by the forwards were specifically to the front row forwards.  Forwards are more frequently injured than backs because of their greater involvement in physical collisions and tackles.

These studies didn’t showcase players in rucks and mauls, but these injuries commonly occur to fingers and thumbs as well as abrasions and lacerations from cleats.

Stages of Injury: Pre-Season vs In-Season

The majority of training injuries occur in the early stages of the season, while match injuries occur in the latter stages of the season, suggesting that changes in training and playing intensity may influence the incidence of injury in rugby league.

Rugby demands the running and endurance of soccer combined with the contact and tackling that is similar to football. With running and fast cutting there is the potential for overuse injuries like tendinitis and bursitis. More common, however are traumatic injuries sustained during collisions with other players and/or the ground during scrumming, rucking, and tackling.

Prevention is Key:

Speaking of the U20, there is no one better to talk with than Coach Chamberlain. A UBC Thunderbird Alumni, and CFL vet, Mr. Bill Chamberlain coaches (and teachers) with Saint Georges High School in Vancouver; one of the most prestigious private schools known for cultivating and grooming leaders in our athletic community (Rugby being one of them).

Coach Chambo (as he’s called by his players) says, “Common injuries tend to be shoulders, hamstring pulls, knees, but lately its been hip stuff, “ says Coach Chamberlain.

When asked about the gaps in conditioning that may lead to injury he says; “the gap for me (as a Coach) is that the kids are working out more now and earlier on now. They have access to more then we ever did as far as how to get bigger, faster, and stronger but the gap for me seems to be in the flexibility area. Flexibility needs to be emphasized way more. But I am certainly not and expert. Try convincing teenagers to put down the biceps curls and squats and do more yoga…… That’s the tough part.”

Coach Chamberlain is right! Flexibility ….more so mobility… needs to play a larger part in our young players up and comers success.

Let’s Narrow the Playing Field to  the Hips and the Spine:

After researching most common injuries and prevention techniques on how to prevent hip and spinal injuries, I found that the majority of articles out there was focused on traditional strength training and isolation exercises to..let’s say… “strengthening the lower back.” If it’s tight or hurts that must mean it’s weak right? Wrong!

One of the benefits to coaching the FMS systems and using this approach of screening, assessment and corrective intervention is that we focus on training movement patterns to not only identify dysfunctional movement and compensation in the body, but to also address the compensation patterns to “why” the injury occurred, what else has shifted in the body and how to clean up the pain and structural trauma, but also ensure the injury is not repeated.

When we look at the statistics of what positions have higher rates of injury we can also deduce how the injury most likely occurred. If the player can recollect the incident then we can also simulate and take into account the approximate angle, velocity, torque, and to a degree determine the undue stress placed upon the other structures and surrounding tissue. This, in its own right will have a compensation pattern that needs to be taken into account when treating a player for an acute injury.

Let’s review the “strength the lower back” again..

Training Isolation vs. Movement:

When I come across articles mentioning: “to reduce back injuries in Rugby and contact sports: strengthen the lower back,” I immediately ask why and how? I also ask what is the state of the other joints? The hips? The knees? How about the T spine? What about core stability? Yes, I said it – Core Stability.

Most Rugby players that are fit can plank for an hour. I could do push-ups on their back for an hour and they will plank like a champ, but does this mean that when they stand up, brace when running at top speed, cutting in and out, and then rotate to block (or take a block) of an opponent that their core will fire appropriately and be able to take on the rotational load without straining their back? My point is – we are not just talking about the back. We need to take a step back from the Kinesiology 101 class and see the body as a moving machine, not an isolated series of nuts, bolts and chains.

Isolating the lower back will not always deter injury. If it isn’t weak and you strengthen it more, you reduce the mobility and the joints above and below it will also have to either become more mobile and thus unstable. We must ensure we look at the whole picture.

Prevention of Back and Spinal Injuries in Rugby:

The lumbo-pelvic region of the hip complex sits at the cross roads of mechanical stress. Lack of motor control and instability can be replaced by generalized stiffness as a survival strategy, giving it the feeling of “weakness.”

Moving farther down the Rugby rabbit hole; ribs, vertebrae, and lots of muscle and fascia crisscrossing the front and the back of the thorax cause thoracic stiffness. Now, we don’t necessarily need a lot of mobility there, but in contact sports we want as much as we can get so that we have the elasticity of tissue to take on force. The low back or thoracolumbar fascia need to be stiff because it protects our organs. The back body most often takes the hit, as the anterior body  braces for impact or pushing through.

Apart from your thoraco-lumbar fascia, this also connects to your lower limb mechanics, via the glutes and hamstrings. The hamstrings are called bi-articular muscles because they cross both the hip and knee joints. This is an important consideration because a hamstring injury can affect your hips, low back, knees, and the motion patterns of the entire lower extremity.  Adductor pulls and groin pulls are also common in rotational injuries.  If we consider fascial connections (posterior line), we will see that a hamstring injury can affect a very large area and vice versa. If you have a back injury it can pull on this entire line and place undue stress on your anterior line AND your spiral line (one of the lines that support rotation).

This is why, I say strengthening the back or isolated exercises will not allow the athlete to properly prevent injuries from re occurring, and it rarely fixes the problem. What I do, is look at the most asymmetrical movements and apply that to the acute injury.

In our case we are talking about the spine and lower back. Therefore, when I assess my clients who specifically play contact sports,  I pay close attention to the following:

1. ASLR, and ask if it’s asymmetrical (1/3 or even even 2’s) I then break it down, is it a mobility issue or is it motor control? We are talking hamstring, hip flexors and quads, femoral movement in the hip socket, lumbo pelvic stability and trunk engagement.

2. Shoulder Mobility, most often there will be an asymmetry because of ball handling, bracing, protecting and repeated game dependent movement patterns

3. Core stability in movement and assess breathing mechanics in a range of positions. Notice I did not say the Trunk Stability Push Up Test (TSPU), primitive position (prone) showcases just the trunk in a “plank” variation. This does not always show true weakness. When we apply the load of gravity in standing and in movement, start to notice if the athlete can properly engage and balance intra abdominal pressure. Do they understand the mechanics of breath and integration of the nervous system etc?

Conclusion:

Contact sports will incur injuries – that’s a fact, and we ladies love a good scrimmage. Ensuring you prevent injuries means taking a preventative approach and learning as much as you can about your own unique mechanics before injury occurs.  If you are at the high school level, you are in the prime time developmental stages of grooming your performance, so hit all the angles, not just the heavy loads and pushing weight. Understanding that muscle length, muscle and fascia tensegrity and elasticity will help you absorb force and re bound out of tackle quicker and more safely. Any type of “flexibility training” or “mobility” training needs to be unique for you. Yoga for Contact Sports… I may even start a class.

If you are currently treating an injury, ensure your health professional is not just treating the pain, but also taking into account compensations and screening for dysfunction.

The best way to prevent an injury is to be pro active:

• Practice a balanced and structured training regimen involving strength, flexibility and endurance not just in season, but post season.
• Seek advice on corrective movement and get screened pre, during and post season.
• Always use proper technique when tackling, rucking and scrumming.
• Learn proper positioning during game play to minimize risky moves and anticipate your opponent.
• Use a quality, properly fitted mouth guard.
• Participate at a level consistent with ability.
• Adhering to the rules for the formation of the scrum, no showboating.
• Ask your athletic trainer/coach or other sports medicine professional about any training or injury questions. We like to give you lots of freebie information.

Watch the next Rugby Canada Sevens game Feb 08^th in Las Vegas against Kenya.  Happy Scrumming!

Sources:

• Rugby Canada – www.rugbycanada.ca
• Saint Georges High School – Rugby
• BokSmart