Sleep: Sleep is the most unrated component to a healthier lifestyle as the following information points out
According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing. Extensive research has been done on the effects of sleep. These studies have consistently shown that sleep plays a vital role in promoting physical health, longevity, and emotional well-being.
This explains why, after a good night's sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood, and ability to learn and retain information are weakened. Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease, and even early mortality.
Foam Roll Stretch - (replaced by FMS Correction if needed) Activation - (replaced by FMS Correction if needed) Mobility Dynamic Warm Up (Linear Day 1, Multidirectional day 2) Plyos(Linear Day 1, Multidirectional day 2) Med Ball Throws
A1: Hang Clean 4x3 A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)
B1: Trap Bar Dead Lift 4x3 B2: Incline DB Press - Neutral Grip 3x5 B3: Core: Feet Elevated Plank Row 3x5 B4: Mobility
C1: BB Reverse Lunge 3x5 C2: 3PT DB Row 3x5 C3: Feet Elevated Side Plank
D1: TRX Face Pulls 2x8 D2: Feet Elevated (weighted with chains)Push Ups 2x8
A1: Hang Clean 4x3 A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)
Charlie is an outstanding presenter. He is going to big huge at perform better. He humour and wit throughout DVD along with all the outstanding information was priceless.
The opening DVD, Charile explains the Joint By Joint briefy, before expanding on the advanced joint by joint, and the core pendulum theory.
Disc 2, Charlie talks about his opinion's on the core, Janda's work, and the importance of PNF patterns.
Disc 3 Charlie talks about the FMS and how it relates to neuro-developmental patterns, and than introduces us to the SFMA.
Disc 4-6 are monsters.
4 - is the SFMA practical, and corrective exercises
5 - Charlie goes over some of Janda's upper, lower, and then rolling corrections
6 - Charlie takes us into the gym, and teaches deadlift, swing, chop & lift, and the get up.
Things I took away:
Charlies whole plan with this DVD set was for the Strength coach and personal trainer to have more tools in their toolbox to fix dysfunctional - non-painful with a client who may have pain, while they are concurrently working with a medical professional who will now have more time to work on whats painful (whether functional or dysfunctional), with the client.
Some things that stood out where breathing a certains points throughout a movement to see if you could "own" the movement.
Your hands are feet:
Charlie believes (along with many others) that at once stage during our evolution we were on all fours. His technique at teaching the push up was not entirely new to me, but it made me realize that I have gotten lasy when coaching this exercise.
Again not new to me, as I have heard Charlie speak about this many times. But again like with the push up above, I need to do a better job coaching it.
Hip Flexor Stretch:
I was doing this all wrong. Thanks Charlie for humbling me on this one!!
Oral and Facial drivers:
Again something I have heard Charlie speak about before, and have read about in Chaitow's MET book. Still it was great to see the improvements with some of the movements on the DVDs when these strategies were employed.
A better road map with Pain:
I have only just started to understand the SFMA through Grays new book, and Charlies DVDs. Now I feel like I have a much better roadmap when dealing with pain. I am not a PT (yet), I am an NMT, so I do see people in pain often. The SFMA is in my mind an outstanding model to help guide your plan of action when pain is present. This is something I did not have before. I feel now after reading movement, and watching Charlies DVDs that I have a far superior approach than I have ever had before when pain is present.
Pain - Use SFMA Treatment - Take away the negative Corrective - Mobility (if it is needed), lock it in with stability, pattern.
The treatment area is where it can be different. This is where different techniques can be use to try to get the same results (MET, Graston, HVLT, PR, ART, etc).
The corrective exercise component is where a lot of clinicans miss the boat. Even if they do give exercises they are usually isolation ones, and do not "get after" and try and fix a pattern. This is where the FMS, and SFMA corrective strategies rein supreme.
As Gray teaches in Movement, pain maybe gone, but dysfucntion may still be present.
This DVD set really put a lot that I had in my head together. This is without question one of the best educational resources I have ever brought. And no I have absolutely so affiliation to this product whatsoever. I just want it to be known that this DVD set is a must have for every strength coach, personl trainer, physical therapist, chiropractor, NMT, osteopath, surgeon, etc.
As I move into the final 10 months of my H Dip NMT program with the NTC, I had the pleasure of be meeting and learning from Judith DeLany this weekend. DeLany is of course the co-author of the Clinical Applications of Neuromuscular Technique with Dr. Chaitow.
This weekends topic was the lower extremity.
We discussed the anatomy of the thigh,leg, and foot.
Saturday we treated the anterior thigh and leg. Judith show us that the anterior fibres of glute medius, and minimus come right around the outer aspect of the ASIS, and underneath TFL. TFL is a lot bigger than I orginally thought also.
Judith also told us that she questions why would we want to try and get the ITB "less tight" by treating it. She believes the ITB is might to be taut to add stability to the knee. She believes that the tenderness experience with the ITB is actually the fibres of the vastus lateralis.
We finished the day we some basic techniques for the lower leg.
We treated posterior thigh, leg, and foot. Judith showed us an awesome technique to treat the adductor magnus in a prone position. She taught us to displace the medial hamstrings off the adductor magnus. This according to Judith can really help with pelvic floor issues(as adductors can refer into pelvic floor) and low back issues.
We also treated the posterior leg, and pick up some good techniques for plantaris, and popliteus.
We finished the day with some anatomy, palpation and treatment of the feet.
1. Anerobic training can actually make you slow! - David Tenney & Patrick Ward
Thanks to David Tenney and Patrick Ward for all their help and information about optimal energy system development for most field and court sports. I learn that most are alactic-aerobic, and that HITT is for the most part, not as necessary as we were lead to believe. Cosgroves pendulum analogy comes to mind.
Tenney went on say (on the strengthcoach podcast) that players who had done alot of HITT were very good at going at 80-85% throughout a whole game, but lacked optimal fitness of the alactic system to continually make very short all out max effort accelerations throughout a game. This is due to their previous conditioning being too anerobic focused, an not enough alactic-aerobic focused.
2. Aerobic training can help get you faster! - Tenney & Ward
Again thanks to the two men above again for helping me to understand the importance of the aerobic system in the recovery period bewteen bouts of alactic work. The stronger the aerobic system the faster you can recovery for you next alactic effort.
3. Hard core and soft core - Gray Cook
I finally grasp this concept, I think
Soft core - reflexive, correct timing
Hard core - conscious, bracing
4. Nothing beats in the trenches experience - Me
This year I started up my own business and facility, and its been a priceless experience.
I have to be honest and say that when I use to hear people say "you can read all the books you want but nothing beats real life in the trenches experience". I used to be like "come on that has to be a bit of an over the top statement." I was wrong.
Sure you do need to know the science, but you sure as hell better know how to put it all into practice and know when and how to adapt it for every indivdual.
As my first mentor in this field (Martina McCarthy) said - "Applied Knowledge is power, not just knowledge!"
6. Muscle Energy Techniques are very effective - Me (learned for Leon Chaitow)
7. Penedulum Core Theory - Charlie Weingroff
8. Most flexibility issues are motor control problems - Gray Cook
9. Nutrition is extremely indivdual - William Walcott
10. You can get stronger and bigger on a fasting style eating plan - Me
Yes I did this for the last 6 months, and am bigger, stronger and leaner then I ever have been before. But keep number 9 in mind. This works for me. It may not work for you, and could be a disaster for someone else.
11. The female Brain - Louann Brizendine
12. Joe DeFrancos Montage is badass - Me
13. Fascia is 10 times more proprioceptive then mucsle - Tom Myers
14. Block Periodization - Vladimir Issurin
Read the book, and watching the DVD helped. Basically high level athletes get to a point where concurrently training all qualities will no longer improve their performance, as they are not getting enough stimulation of any one quality to continue to improve.
They need to start putting more focus on just one quality. The use of training residuals are also a big component of the block periodization model.
15. Glenn Pendlay's teaching of the Hang Clean - Glenn Pendlay
This is so simple. I have been using this technique to teach the hang clean for the past 6 weeks, and I have had unbelievable success! I have had numerous athletes cleaning perfectly after 1 session with Pendlays teaching technique.
16. Remembering a persons name is important - Dale Carnegie
17. Viscerosomatic and somatovisceral dysfunction - Judith DeLany
Viscerosomatic - Organ dysfunction producing pain in soft tissue, or a joint (eg, gallbladder dysfunction can refer pain into the shoulder and mimic frozen shoulder).
somatovisceral - oppossite to above. Soft tissue structure referring pain to a gland or organ that is supplied on the same level segmentally.
There are a number of other relex mechanisms. Chaitow and DeLanys Textbook is worth a look. Also Goggle scholar will have a lot of good infomation.
18. Al Vermeil is one knowledgeable coach! - Me
I was lucky enough to hear him speak at Perform Better in Rhode Island. He seriously knows his stuff. What I also love about Al too is that he has 'live it'. He not knows he shit inside out, but has coach a lot of athletes!
There probably is a lot more things, but right now these are what come to mind.