Optimize Performance Through Functional Movement & Strength Training

1. Utilizing Functional Movement & Strength to Optimize Performance

2. About Me: The Journey Jamie Limon Denver North, 2001 -Niwot, Present NIWOT - RETROFIT - REAL TRAINING

4. Bruce Lee: “Absorb what is useful; reject what is useless; add what is essentially your own.”

5. Where are we?

6. There's a lot out there!

7. I. Optimizing Performance

8. Optimizing Performance: Catch and Keep vs. Catch and Release Fun Fact: Aristotle, Plato, and Socrates were all great thinkers, but they were also wrestlers (Long-term vs. Short-term)

9. Optimizing Performance: Chinese Bamboo

10. Optimizing Performance: Stock Talk – Take Stock Figure out what we have (what are we working with)

11. Optimizing Performance: Breathing:

12. II. Functional Movement

13. What is Functional Movement? Dictionary says: Functional movement is based on real world situational biomechanics. They usually involve multi-planer, multi-joint movements which place demand on the body’s core musculature and innervation. My Definition: • Everyday movements • The combination of movements that you habitually execute everyday • All primal movement patterns What you need to do you.

14. What is Dis-Functional Movement? + The inability to perform the necessary movement required by a sport, position, or activity + Constant or consistent pain + Not so good communication (Dis = Un)

15. Functional Movement 3 planes of motion + Frontal Plane + Sagittal Plane + Transverse Plane

16. Fascia Acts as a proprioceptive organ, 2nd biggest organ next to the skin + The fascial system is like a matrix of connective tissue creating a spider web that surrounds and runs through muscles. + Fascia is made up of collagen fibers, the same as fingernails. (This makes it incredibly strong and durable, enabling it to hold a high degree of tension and withstand a huge amount of force, helping it to stabilize joints.) + Fascia helps the body to stimulate appropriate muscular action.

18. FA 5 Types of Fascial Communication: + Load + Vibration + Tension + Stretch + And Pain

19. Functional Movement: Fascia Fascial Slings: (Fascial Lines) 1. Anterior Line (Superficial Front Line) 2. Posterior Line (Superficial Back Line) 3. Lateral Lines 4. Spiral Lines 5. Four Arm Lines 6. Contralateral Lines 7. Deep Front Line

20. Functional Movement: Fascia Superficial Back Lines The 3 primary movements of the superficial back line: + Extension of the trunk and hip + Flexion of the knee + Plantar flexion of the foot

21. Functional Movement: Fascia Spiral Lines The 3 primary movements of the spiral lines: + Contralateral stability + Rotational stability + Alignment of the knee

22. Functional Movement: Fascia Deep Front Lines The 4 primary movements of the deep front line + Stabilizing the arches of the foot + The hip joint + The Lumbo Pelvis hip complex + Balancing in the neck

23. Keeping the Fascia Happy! • Release the Feet (Let them Breath) • Tack and release • PNF • Static Holds • Dynamic MOB

24. III. Strength

26. Goal

28. Strength: BIOMOTOR SKILLS 1. Strength 2. Endurance 3. Speed 4. Flexibility 5. Coordination

29. It’s not what you can do, it’s what you can’t do (i.e. step, lunge, moving through different planes of motion) + Giving them the time to work on those movements

30. Strength FAQs • How long do things actually take? • What should I be doing? • How heavy should I be lifting?

31. Strength How long (fast) will things take to see gains, or muscle, with PROPER TRAINING? 4 factors to think about when strength training: Factor #1: Lifting Age (Newbie Gains) Factor #2: Genetics Factor #3: Supplementation Factor #4: Training/Sleep/Eating /Recovery (Dr. Anthony Balduzzi)

32. Strength Factor #4 (Training keys) Proper Frequencies (how often you train) or volume Proper Intensities (how heavy you lift, is it the right weight for you) Proper Eating (training creates the stimulus and nutrition builds the house) • Calorie needs (Mifflen St. Jeor)/Calorie calculator • How hard are you working (200 – 500kcal above that) create a surplus • Have regular eating schedules (roughly every 4 hours)

33. Strength Factor #4: Training key Volume vs intensity There is a difference between overtraining by volume and overtraining by intensity Overtraining signs Volume/Frequency (how often) If too many sets too many reps Intensity/Load (how heavy) Let’s Get Big Consistently tired Lots of rest to recover Appetite goes up Symptoms occur mainly in muscles Irritable Sleep quality goes down Depth of your sleep worsens Appetite goes down Changes occur in your sleep mood and thoughts Japanese word “Kaizen” = “Change for the better; constant and never ending improvement:” Charles Polaquin

34. Strength If Done Right, 6 Things to Consider! + Neurologically more efficient + Engage more muscles per movement + Remember to prioritize recovery + Increase resistance (progressive resistance) + Have regular de-load weeks + Help prevent injuries

35. Training Principles: Overload Reversibility Accommodation Accelerated Adaptation Said Principle Compensatory Acceleration Primal Movement Specificity Individuality

36. Strength: Overload “Stress to Progress” +Load +Reps +Time +Speed

37. Strength: Reversibility “Use it or lose it.” + It takes time to lose gains + Consistency in training + Make sure the body is adapting

38. Strength: Accommodation “Fight comfort. Routine is the enemy.” +Find different ways to challenge the body +Force adaptation +The easy way

39. Strength: Individuality “Specific to the individual.” + contour to the athlete + Physiological/Bio needs + Event/ Sport/ Accessibility to equipment

40. Strength: Specificity “What do they need?” + External Structure (The Set Up) + Internal Structure (Execution) + Metabolic Demand (Energy System)

41. Strength: Primal Movement Patterns There are 7 fundamental movements that our body can do: + 4 upper body + Vertical push/vertical pull + Horizontal push/horizontal pull  

42. Strength: Primal Movement Patterns Lower Body:

43. Strength: Compensatory Acceleration: (Speed) (Always moving as fast as you can) 5 or 500 + Speed Kills + Power + Lots of Rest

44. Strength: Accelerated Adaptation Drive as much adaptation in the shortest amount of time possible More time spent in phases More Efficiency = Proficiency = Getting things done!

45. Strength: SAID Principle Rep Schematics Form Follows Function: Preparation/practice is how you perform/act/execute (be)

46. Strength: Programming Timeline (Phases)

47. Strength: A Programming Timeline: Stability Mobility 1 – 3 weeks + Body awareness + Mind body to muscle awareness (Central Nervous System) Overload

48. Strength: Programming Timeline: Strength and Hypertrophy 4 – 6 Weeks + Intramuscular coordination ++Increased motor units ++Rate ++Pattern + Power + Speed (The rate/how fast they can work together) (Myofibrillar) / bone structure or functional tissue (i.e. Ezekiel Elliot, Adrian Peterson), or B

49. Strength: Programming Timeline: Hypertrophy 7 – 9 Weeks + Muscular growth (found the right weights) + Comfortable lifting Myofibrillar functional tissue C

50. Strength: Programming Timeline: Power 6 – 12 weeks + Hypertrophy + Reaction Sarcoplasmic or non-functioning tissue (i.e. bodybuilder) D