Derrick Price

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  • in reply to: W8 Week 3: Build a Mobility Block #19138
    Derrick Price
    Keymaster

      Yep, it’s about using the ground to pin the knuckles of your toes so they can splay which may activate foot musculature and also strengthen fascia along new lines of stress.

      in reply to: W8 Week 3: Build a Mobility Block #19131
      Derrick Price
      Keymaster

        Thanks Alex, this is impressive. Your intent is thorough and it comes through in the block. Do the same thing for the Hips and T-Spine and you’ll have yourself an entire Work-In session!

        A couple of things:

        • The Pin and Stretch Inversion/Eversion and the Triplane Floor Reach videos need a privacy setting modification (I can’t view them).
        • Great progression from subtle isolated motions to more whole body integrated exercises through the circuit
        • The time under tension is easy to manage vs counting reps and should be sufficient to facilitate subtle changes
        • To answer your question, I think the Linear:Multiplanar Ratio is fine and certainly appropriate for the beginner. One thing to consider is that even though dorsiflexion at the ankle is linear, functional dorsiflexion (like during gait) needs the mid tarsal joints to dorsiflex with the subtalar joint pronating which is why it may be ok to increase Multiplanar exercise and consider strategies like this one: https://platform.instituteofmotion.com/library/activity/5vyr2qqx/

        Fantastic work, keep it up Alex!

        in reply to: W8 Week 3: Build a Mobility Block #19126
        Derrick Price
        Keymaster

          Lance, great work and glad to hear your client was experiencing immediate benefit. Always makes us coaches feel good right!? I like how “isolated” your first two drills were and then how “integrated” the final two are. That’s a smart progression through the circuit to enhance mobility. I’ll give you the same feedback I gave Liz above regarding the SL Squat Touchdown: “I would look to add more stability with the exercise (i.e. allow the floating leg to touch the ground, or anchor the upper body to a wall or chair or something stable) because if we are off balance (on one leg), this typically increases muscle recruitment around a joint to stabilize the joint. The problem is with increased recruitment and co-contraction around a joint comes less range of motion (mobility) of the joint so make sure to add stability to exercises that have a mobility intent.”.

          in reply to: W8 Week 3: Build a Mobility Block #19125
          Derrick Price
          Keymaster

            Liz, you copied and pasted your Activation Block, not your mobility one! Having said that, I know the exercises you selected and I think they match what you’re looking for. One suggestion I have is with the SL KB Squat Touchdown. I would look to add more stability with the exercise (i.e. allow the floating leg to touch the ground, or anchor the upper body to a wall or chair or something stable) because if we are off balance (on one leg), this typically increases muscle recruitment around a joint to stabilize the joint. The problem is with increased recruitment and co-contraction around a joint comes less range of motion (mobility) of the joint so make sure to add stability to exercises that have a mobility intent.

            in reply to: W8 Week 3: Build a Mobility Block #19124
            Derrick Price
            Keymaster

              Wendy glad you’re finding value in the curriculum, even as such an experienced veteran in the industry!

              I like your progression through the block, starting with more subtle, less load-based exercise to more force and comprehensive motions. Even though the Forced Exhalation is also an Activation exercise, it also plays well as a Mobility drill as Greater Stability allows for More Mobility. This should be a very useful block for many of your clients, well done!

              in reply to: W8 Week 3: Build a Mobility Block #19123
              Derrick Price
              Keymaster

                Excellent Teresa, I will review your block in this week’s webinar!

                in reply to: W8 Week 3: Build a Mobility Block #19122
                Derrick Price
                Keymaster

                  You are most welcome Hansel and glad you saw some benefit from it.

                  Here are a few thoughts that came to mind as I reviewed your block:

                  • I love the specificity of your Mobility Block and it’s evident you understand the mechanics of the sport.
                  • I am not opposed to your logic of using more of the Multi-planar quadrants to accommodate your athletes.
                  • I like the Time-based approach to your Sets/Reps. Makes it much easier to manage!
                  • Suggestion 1: I would probably place your LLT exercise first in the circuit as it is less demanding from a movement perspective (Subtle motion and in a half kneeling position compared to the larger more comprehensive patterns you have). In a circuit like this, I like to start with “easier”, more subtle, less force based exercises and progress with each exercise.
                  • Suggestion 2: Because your athlete is seated, I might challenge their Type 1 and 2 Motions in a Kneeling or Seated posture to place extra demand on the T-Spine to move and remove/lessen the hips ability to contribute. Not always of course but this is a great way to emphasize the T-Spine if your athlete needs it.

                  Again, these are just suggestions and you’ve put together a nice plan with strong intent. Well done!

                  in reply to: W8 Week 3: Build a Mobility Block #19121
                  Derrick Price
                  Keymaster

                    Hi Alex, I can’t see a link to your mobility block. Can you reply here with an updated link? Looking forward to reviewing it.

                    in reply to: W8 Week 3: Build a Mobility Block #19120
                    Derrick Price
                    Keymaster

                      Savannah, very thorough, excellent work. I will review it in depth in the webinar this week!

                      in reply to: W8 Week 2: Build an Activation Block #19119
                      Derrick Price
                      Keymaster

                        You did it Liz, well done! I agree, while you had a hip focus, the exercises you selected also provide activation for the feet/ankles and core. Very valuable set of exercises that you can easily regress for a more novice client. Well done!

                        in reply to: W8 Week 1: “Allow myself to introduce…..myself” #19096
                        Derrick Price
                        Keymaster

                          Welcome Josh!

                          in reply to: W8 Week 3: Build a Mobility Block #19091
                          Derrick Price
                          Keymaster

                            Savannah and everyone, here are some strategies that I discussed in this week’s webinar to inspire your thinking:

                            https://platform.instituteofmotion.com/library/session/6vr3171v/

                            in reply to: W8 Week 3: Build a Mobility Block #19076
                            Derrick Price
                            Keymaster

                              Savannah, such a great question and a much needed one as the ability to be able to regress and progress these concepts is the first step to mastery.

                              In the next module, you’re going to learn our 7-Step Prep which is a logical flow of Activation and Mobility strategies that we use for individuals who have movement impairments. 4Q Activation and Mobility alone may be too general or the strategies are too systemic when more local strategies with less force may be needed.

                              Regardless, I’ll show you some techniques in this week’s webinar to inspire your thinking. Stay tuned!

                              in reply to: W8 Week 2: Build an Activation Block #19075
                              Derrick Price
                              Keymaster

                                Thank you Esther, let us know how it goes. What went well, what didn’t, what changes would you make?

                                in reply to: W8 Week 1: “Allow myself to introduce…..myself” #19066
                                Derrick Price
                                Keymaster

                                  Welcome Brittany and Aly!

                                  in reply to: W8 Week 2: Build an Activation Block #19065
                                  Derrick Price
                                  Keymaster

                                    Excellent Activation block Lance, your selections make logical sense and should be useful for many clients! My only suggestion would be your acute variable manipulation. It’s important to err on the side of less reps to avoid fatigue so you’ll want to make sure exercises like the Runner’s Hinge is no more than 5 reps per side and the percussive Type 1 exercise might be just 1 rep per side as this type of breathing can be exhaustive. Otherwise, give this a go with your clientele and I hope they can immediately feel the benefits!

                                     

                                    in reply to: W8 Week 2: Build an Activation Block #19064
                                    Derrick Price
                                    Keymaster

                                      Hansel, thank you for your submission, I will review your block in this week’s webinar, stay tuned!

                                      in reply to: W8 Week 2: Build an Activation Block #19063
                                      Derrick Price
                                      Keymaster

                                        Hey Liz, I can’t access your block, I believe you copied the wrong thing.

                                        For the block you created, simply go to your Block Library, it should be one of the first blocks available. Then click on the 3 dots, and the Share Block option should be available. Click on that and a URL will populate. Alternatively, you can copy the URL in your web browser when viewing the block as a whole.

                                        Thanks Liz, looking forward to reviewing!

                                        in reply to: W8 Week 2: Build an Activation Block #19062
                                        Derrick Price
                                        Keymaster

                                          Excellent write-up Alex, I will review your block in this week’s webinar, stay tuned and great work!

                                          in reply to: W8 Week 1: “Allow myself to introduce…..myself” #19032
                                          Derrick Price
                                          Keymaster

                                            Tell Cindy I said hello, she’s a rockstar!

                                            in reply to: W8 Week 1: “Allow myself to introduce…..myself” #19031
                                            Derrick Price
                                            Keymaster

                                              A big welcome to Lance, Liz D., Lynne, Vivien, and Lee!

                                              in reply to: W8 Week 1: “Allow myself to introduce…..myself” #19029
                                              Derrick Price
                                              Keymaster

                                                Welcome my friend, it’s great to get reunited with you once again after all this time!

                                                in reply to: W8 Week 1: “Allow myself to introduce…..myself” #19028
                                                Derrick Price
                                                Keymaster

                                                  Keith, great to have you and your team join us once again. Johnny had such a great time in his recent visit with you (Sans the covid of course).

                                                  in reply to: W8 Week 1: “Allow myself to introduce…..myself” #18986
                                                  Derrick Price
                                                  Keymaster

                                                    A big welcome to Alex, Teresa, Esther, Savannah, and Liz. Thank you for joining us and we hope to see you continually engaged through each module!

                                                    in reply to: W7 Weeks 10-12: Final Project #18867
                                                    Derrick Price
                                                    Keymaster

                                                      Barbara this paints a great picture, thank you for sharing. Here are a few thoughts I had while reviewing your submission:

                                                      1) Looks like you got some great information from your onboarding experience with her. Seems like you two really connected and you’ve motivated her even more by showcasing strategies that she values (such as Work-ins!)

                                                      2) I like the repetition, giving your client the opportunity to develop mastery and familiarity with new movements and strategies. Very important, especially the start of a new program and new relationship.

                                                      3) Because she is just starting out, be careful with the amount of high intensity exercise. We usually recommend high intensity work for individuals who have built a baseline aerobic foundation (usually 2-3 months of conditioning). More on this in Level 2!

                                                      4) It’s great you have every day structured. Makes your program more valuable. You’re creating a need for your service!

                                                      5) Good work leveraging much of the pre-made content already in the Program Builder libraries! Now you just need to fine tune it, modify the titles, etc so it becomes more specific to your client.

                                                      Excellent participation throughout Barbara and it’s been a pleasure to work with you!

                                                      in reply to: W7 Weeks 10-12: Final Project #18836
                                                      Derrick Price
                                                      Keymaster

                                                        Ha! No never crazy. But it’s a good “math” drill for us all to calculate training load so hopefully it’s insightful for anyone else reading. While the mindset of “outwork your opponent” is popular and comes with good intent, it often comes with consequences (sacrifice health for performance). An AHHPS can ensure the athlete doesn’t overdo it and still remain a cut above their competition.

                                                        I hope you and your client have a ton of success!!

                                                         

                                                        in reply to: W7 Weeks 10-12: Final Project #18832
                                                        Derrick Price
                                                        Keymaster

                                                          Chuck I love the story here. Really paints a vivid picture of your athlete and the intent of your program.

                                                          Your athlete is lucky to be working with you. I agree that more exposure to Movement Strength (as opposed to Muscle) and Acceleration will be important themes within his program as well as the Active Recovery sessions.

                                                          The biggest challenge I see is managing stress and overall training load (a topic we dive into in Level 3). Aside from the practices, he’s also lifting 3 times a week with his team. Then you add 2 Strength Days, a Power Day and a Cardio Day, with your program, that’s a total 7 Conditioning Sessions, not inclusive of the 2 hour practices which I’m not sure how often is being done throughout the week.

                                                          So if I understood the scenario correctly (and perhaps I didn’t), the training load is incredibly high which would mean your athlete would need perfect nutrition and about 10-12 hours of sleep a day to tolerate such a demand (https://triathlontraining-coach.com/sleep-why-roger-federer-gets-12-hours-of-sleep-a-day/). If he’s not doing that well, then he’s an injury waiting to happen, let alone his performance may be impaired.

                                                          With that said, I would recommend removing the Cardio day (probably the least needed adaptation of all in this case), and adding the Acceleration Block to your Strength Days. That removes 2 days of training and you can insert more recovery and stress-reducing strategies. You can also reduce the overall volume of the workouts (fewer total sets).

                                                          While we didn’t discuss training load in this course, you still demonstrated a great understanding of how to integrate many of the concepts discussed in this course into your program. So for that, I commend you on your efforts and I’m excited to see how this translates into your work with Fencers going forward. Been a pleasure to work with you Chuck and thank you for sharing such an interesting perspective!

                                                          in reply to: W7 Weeks 10-12: Final Project #18831
                                                          Derrick Price
                                                          Keymaster

                                                            Orlando this is very comprehensive and well thought out. Such a great blend of variable yet specific strategies to enhance your athlete and I love how you considered when Game/Practice sessions are to best plan out when and what types of recovery are best.

                                                            A potential challenge I see is you’re working with a teenager. Their movement skills, especially gym-based exercise, are not honed. So while I think your variable program has many useful elements, it may be too variable for a young person.

                                                            I would recommend allowing your client to experience every conditioning session at least 4 times before you switch it up (honestly would probably do 8 times so they can feel some mastery with the exercises). They need more repetition at this stage in their development to acquire the movement skills you are trying to develop with them. Adaptation comes from repetition and too much variability may not allow adaptation to occur.

                                                            So in your case, I would repeat Week 1 into Week 2. Move your current Week 2 and make it Week 3 and 4. What’s great is it allows your client more exposure to the training stimulus you want to provide and it’s less time programming for you! What you really have here is a solid 8-12 Week program mapped into 4 weeks. Stretch it out some and you’ll find even more success.

                                                            Great working with you Orlando and sorry I missed you at IDEA. Tell Tony and the crew I said hello!

                                                            in reply to: W7 Weeks 10-12: Final Project #18761
                                                            Derrick Price
                                                            Keymaster

                                                              Liz, excellent rationale for your program. Very clear and great demonstration of how you grasped many of the concepts discussed in Level 1 and made them applicable. Here’s some thoughts I had in your review:

                                                              1) A great thing about a Program is it makes it easy for the client to “feel” like they are doing a lot. So even though you have only 2 Lifting days planned, you’ve scheduled other activities in which keeps their mind occupied and focused on their goal. Win-Win!

                                                              2) Big fan of incorporating the social activities like family bike rides etc. That’s next level programming 🙂

                                                              3) Consider Physical Activity objectives for the “off days”. Program specific step counts or other ways to get the person to be physically active on those days. It’s not Exercise, it’s about building habits of movement everyday which can be done, even with a newbie.

                                                              4) With beginners, I like to use Peripheral Heart Action circuits where you alternate between Upper and Lower body exercises. When you clump all lower and upper body together, they may lack the muscle endurance to sustain the circuit. Something to consider! Otherwise I like your strength days.

                                                              5) Great micro progressions throughout

                                                              You’ve got a great template here Liz and it will make programming fast and easy with this type of clientele. Great work throughout the entire course, really appreciate your engagement throughout. It’s been a pleasure to work with you!

                                                              in reply to: W7 Week 9: Build a Power/Strength Program #18679
                                                              Derrick Price
                                                              Keymaster

                                                                Yes Barbara! This is where you become invaluable. You begin to inform not just exercise, but how to take better care of oneself for health and performance. This will elevate you from trainer to AHHPS! I love the clarity of your program, so easy to understand the goal of each day which will motivate the client and make it easier to adhere to. Well done! Don’t forget to add the rest times, especially on your Power Day!

                                                                in reply to: W7 Week 9: Build a Power/Strength Program #18678
                                                                Derrick Price
                                                                Keymaster

                                                                  I love it Lisa. Think of this as “Month 2” or Phase 2 where you’ve progressed your client to include some Power Training. Keep this up and you’ll have multiple 12-Week programs ready to sell to your clients which will differentiate you from many other coaches as most trainers exercise people on the fly without much thought given to an overall program or the inclusion of Recovery. Well done!

                                                                  in reply to: W7 Week 9: Build a Power/Strength Program #18677
                                                                  Derrick Price
                                                                  Keymaster

                                                                    French Contrast training, love it Liz! I reviewed your program on the webinar this week. Stay tuned!

                                                                    in reply to: W7 Week 8: Build a Power Session #18635
                                                                    Derrick Price
                                                                    Keymaster

                                                                      Liz, great rationale! Kids are so elastic that Power training can be a great introduction to a conditioning program whereas many Strength exercises require a lot of motor learning which can be difficult in a group setting. I like the use of the Landmine for the Clean and Jerk as it’s safer and arguably more effective because of the position.

                                                                      One thought for a swimmer when it comes to on-land conditioning is they probably don’t need as many high-impact (ground reaction force) exercises compared to a land athlete so you might want to consider some Power exercises that lessen GRF. Example: Think of holding on to a suspension trainer or the use of a resistance band when performing these drills. Explosive movements can still be performed with less impact on their joints promoting the longevity of the athlete. Or even consider a Water session that is Power-based. Some food for thought!

                                                                      in reply to: W7 Week 8: Build a Power Session #18634
                                                                      Derrick Price
                                                                      Keymaster

                                                                        Orlando this is really cool! Love how you organized this session into specific outcome-based blocks relevant to your athlete’s needs. Your intent is very clear. Excellent job with the acute variable manipulation. Because this is a heavy Acceleration session, I’m now very curious to see how you would include the other forms of Power in your series. Very intriguing, great work!

                                                                        in reply to: W7 Week 8: Build a Power Session #18632
                                                                        Derrick Price
                                                                        Keymaster

                                                                          Lisa I appreciate the specificity of mapping the exercises to your young client’s values and movements they may be familiar with. Great way to create buy-in and make the session valuable and even enjoyable.

                                                                          So from a semantics perspective, this entire session is an Agility session. Agility is defined as start (Accel), stop (Decel) and Change Direction so if you look at most of your exercises, that’s what’s occurring. If you remove the change of direction component to your exercise, it becomes an Acceleration or Deceleration exercise depending on your emphasis of Starting or Stopping.

                                                                          With that said, you have Unloaded Agility in your 1st block and Loaded Agility in your 2nd bock. That’s great! I would probably label each block accordingly. The only exercise that is not really agility is the ViPR Bound Cylinder lift and Catch. That’s a Deceleration exercise (emphasis on the Stopping mechanics) and I recommend you put that in the Warm-Up. This will help with the Agility exercises to come.

                                                                          Lastly, I recommend including rest periods with each exercise instead of circuiting with minimal rest. True Power and Agility training requires high intensity efforts to gain their benefit which means the movements become quite anaerobic. Rest will be needed to perform each exercise to their maximum potential. Otherwise, you’ll gain less Agility benefits and it becomes more of a Cardio session.

                                                                          in reply to: W7 Week 8: Build a Power Session #18631
                                                                          Derrick Price
                                                                          Keymaster

                                                                            The Flunge! I love it, thanks Chuck. I will review your session in this week’s webinar. As an FYI, your Acceleration Fencer Thrust video does not work. I believe it’s a privacy setting issue. Go to Settings, then Advanced Settings when you click on your video in vimeo. Change it to public, or if you don’t want anyone else to see it, you can select “Hide from Vimeo”. Then in the “Where can this be embedded, select Specified Domains and type “platform.instituteofmotion.com”. Then Save. This will allow anyone who has access to your session the ability to see this exercise.

                                                                            in reply to: W7 Week 8: Build a Power Session #18630
                                                                            Derrick Price
                                                                            Keymaster

                                                                              Well done Barbara, I will review in this week’s webinar. Thanks!

                                                                              in reply to: W7 Week 7: Build a 7-Day Strength Training Program #18629
                                                                              Derrick Price
                                                                              Keymaster

                                                                                Thanks Barbara!

                                                                                With consideration to the client type you created this for (desk-bound individual), I would love to see more Active Recovery strategies throughout the week. To combat a sedentary computer posture, we need daily movement to counteract the effects of this sustained posture so it would be really helpful if you gave the client 3-5 stretches/activations to do as their homework that they can easily do at their desk and/or after work.

                                                                                Try creating a recovery day with 2 blocks.

                                                                                Block A: Mobility strategies your client can easily do at work

                                                                                Block B: Mobility/Activation Strategies to be done at home or the gym to counteract their work day

                                                                                Insert this recovery day on the “Scheduled Days Off”. That way we can help your client build relevant habits in their lifestyle that will promote health and longevity. That’s when you start to evolve from a trainer to an AHHPS!

                                                                                in reply to: W7 Week 7: Build a 7-Day Strength Training Program #18574
                                                                                Derrick Price
                                                                                Keymaster

                                                                                  Chuck I like the heavy dose of recovery within your program. As a parent myself of two young kids, I can tell you firsthand how beneficial this (focusing on more recovery and less working out) has been for my own health and performance. I also like the repeating Strength sessions, especially for the parent that needs to keep it simple and doesn’t have the bandwidth to try and learn many exercises. I resonated a lot with this program, great work Chuck!

                                                                                  in reply to: W7 Week 7: Build a 7-Day Strength Training Program #18573
                                                                                  Derrick Price
                                                                                  Keymaster

                                                                                    Great work Lisa, I will review your program in the webinar this week!

                                                                                    in reply to: W7 Week 7: Build a 7-Day Strength Training Program #18572
                                                                                    Derrick Price
                                                                                    Keymaster

                                                                                      Orlando, I really like the simplicity of your program which sounds like it matches the wants/desires of your client. After learning about the 4Q, we often try to “force” someone to train in all 4Q because of the many benefits. However, it is perfectly ok and within reason to spend more time in certain quadrants than others based on the client’s needs and capabilities so I just wanted to voice that for you and others and give you that permission. It’s a really smart decision!

                                                                                      The only thing I might try to add, with the client’s permission of course, are some activation and mobility strategies on their off days as part of a Self-Care program. So not only are they being informed on how to exercise, you can also inform them on how to take better care of themselves, which elevates your value as a coach and programmer tremendously!

                                                                                      in reply to: W7 Week 7: Build a 7-Day Strength Training Program #18571
                                                                                      Derrick Price
                                                                                      Keymaster

                                                                                        Liz, thank you for your submission, well done! Here are some of my thoughts as I reviewed your Program.

                                                                                        1) Make sure you change the titles of your Sessions and Blocks to make it more clear for your clients. As you integrate previously made sessions or blocks, you’ll want to remove things like “AHHPS” in the title as that won’t mean much for a client. This is also an opportunity to make the program motivating by creating a title for a Session or block that is tied to a client’s goals and values. For example, if I was working with a soccer player, I might title a strength session as “Soccer Strength Day 1”, “Lower Extremity Muscle Endurance”, “Big Quads Strength Day” etc. I’ll try and use terms I hear from the client during our orientation and onboarding so a client believes the session was created specifically for their sport and what the value the most. While we use a lot of jargon in our AHHPS program, it’s important to relate it to the client in a way they understand and value.

                                                                                        2) On your Full Body Day, I would reserve Box Jumping for a Power Day or a Power block and select another basic strength pattern (such as a lunge) to keep the continuity of a Strength Program.

                                                                                        3) I agree, high reps is ideal for a novice client so they can groove new motor patterns while developing muscle endurance.

                                                                                        4) Good use of the recovery days!

                                                                                        5) I like the variety of 3 strength days with a different focus for each. This exposes the athlete to learn more patterns versus overloading the same ones. At this stage, there’s probably more benefit as motor learning supersedes muscle development.

                                                                                        in reply to: W7 Week 7: Build a 7-Day Strength Training Program #18570
                                                                                        Derrick Price
                                                                                        Keymaster

                                                                                          Hey Barbara, the link for your Program is not showing up. Can you paste the link here?

                                                                                          in reply to: W7 Week 6: Build a Movement-Based Strength Session #18523
                                                                                          Derrick Price
                                                                                          Keymaster

                                                                                            Sadie, creating length and strength in the pelvic floor is critical to restore post-partum so I really like the specificity of your exercise selection. Because you have these drills set up as Supersets, I would create two distinct blocks with each superset paired and make sure you have the appropriate rest periods selected to make it more clear with the intent of your programming. Typically with supersets you have minimal rest (0-15s) after the first exercise and then an extended rest after the second (60-120s).

                                                                                            in reply to: W7 Week 6: Build a Movement-Based Strength Session #18522
                                                                                            Derrick Price
                                                                                            Keymaster

                                                                                              Nicely done Chuck! You can even classify your first Block as Dead Strength as Ground-to-Standing exercises require the ability to overcome your own (bodyweight) resting inertia. I love the specificity of your exercise selection to the sport of fencing. While I’m no expert in the sport, I can easily see your train of logic and recognize the development of muscular and fascial strength specific to the postures found in the sport. Really well done!

                                                                                              in reply to: W7 Week 6: Build a Movement-Based Strength Session #18521
                                                                                              Derrick Price
                                                                                              Keymaster

                                                                                                Barbara I like the use of many of the Movement-Based Strength Training themes we discussed in this module and you did well in using the 4Q in your first block. 2 suggestions for you

                                                                                                1.  The SL Hip Hinge is such a basic exercise compared to your other drills, I feel like it may be a little out of place or too easy considering the complexity of the other drills in the first block. At the very least, I would place it as your first exercise in your block so the client can progress from less challenging to more demanding over the course of the block.
                                                                                                2. I’d recommend considering circuiting the exercises and removing the rest until the end of the circuit as each exercise has such a different metabolic and cardiorespiratory demand. I would place the ViPR PRO Flip drill at the end because it’s very anaerobic compared to the other exercises and the client will definitely need a break after that drill.
                                                                                                in reply to: W7 Week 6: Build a Movement-Based Strength Session #18520
                                                                                                Derrick Price
                                                                                                Keymaster

                                                                                                  Lisa, I like your Relative Strength block as a foundation to prepare the body for a more demanding and dynamic strength routine later in the session. I would probably classify it as Fundamental Strength as these are whole-body integrated patterns fundamental to human movement.

                                                                                                  With your selection of a Barbell Flow, you’ll primarily gain the benefit of Agile Strength as any Flow demands a seamless transition from one position to the next requiring the need to harness momentum. As you watch Shawn in the video, you’ll notice he “cheats” from one movement to the next and that is critical to the success of a Flow and truly differentiates it from Muscle Strength training where we remove Momentum to execute the exercise.

                                                                                                  I agree this is a big bang for your buck exercise as it is also very metabolically taxing. I typically recommend Flows be done for time instead of reps so you can control the Work to Rest Ratios better and ensure the Flow stays clean from an execution perspective as fatigue will disrupt the technique significantly! Not to mention you may need to break each component of the flow down individually before you integrate them all in one movement. Maybe try a light load for long duration (2-3 min/set) so a person can learn/practice the flow for a couple of sets. And then moderate load for shorter durations (1 min sets) to challenge their ability to be agile with heavier loads.

                                                                                                  in reply to: W7 Week 6: Build a Movement-Based Strength Session #18519
                                                                                                  Derrick Price
                                                                                                  Keymaster

                                                                                                    Liz unique session! I will review it in this week’s webinar, thank you and well done!

                                                                                                    in reply to: W7 Week 6: Build a Movement-Based Strength Session #18518
                                                                                                    Derrick Price
                                                                                                    Keymaster

                                                                                                      Orlando, thank you for your thorough response. I will review your session in this week’s webinar!

                                                                                                      in reply to: W7 Week 5: Build a Muscle-Based Strength Session #18425
                                                                                                      Derrick Price
                                                                                                      Keymaster

                                                                                                        Love the specificity here Orlando. Using supersets to promote endurance with specific muscle groups is a smart session to have in an OCR’s program. Not much I would modify with your session. Really well done!

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