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Hey Janna, there are many techniques housed within foam rolling, each creating a slightly different effect. Compression is one that can help improve fluid dynamics and neural sensitivity. Adding Vibration causes micro-contractions to occur local to the Vibration which enhances fluid dynamics in a more passive manner (let the vibration do all of the work, no need to roll up and down!).
If using a Vibrating Roller, I’m a fan of spending 1-2 minutes on a muscle, adjusting where the roller is placed in a certain area every 20-30s. For example I might spend 30s each on the Achilles, the medial Belly of the gastroc, the lateral Belly, and behind the knee where the gastroc and hamstrings intersect. If I’m time starved, I might just pick my most problematic area.
Hey Kenny, from Michol:
Zajac and Gordon
https://www.sciencedirect.com/science/article/abs/pii/002192909390083Q
https://pubmed.ncbi.nlm.nih.gov/2676547/
Andrews
Hi Sigi, I think you’ll be able to answer your own question by the end of this course but I’ll take a stab and addressing some of your great questions here:
1) Deconditioned clients and clients in Pain (Acute or Chronic) are two separate issues. Sometimes people are deconditioned and in pain. Sometimes not. It’s important to distinguish the two. Clients in Pain should work with a specialized coach (Physical Therapist, Corrective Exercise Specialist, Pain-Free Movement Specialist, etc). Pain is a complex issue that we can’t simply blame on poor posture or biomechanics.
2) Any exercise can cause an injury. Some exercises are more riskier than others and that is dependent on many factors including the capabilities of the client, their ability to tolerate force, their history training or being physically active etc. What’s important as a coach is you select exercises that you are confident coaching. I wouldn’t expect a new coach in the industry to be able to prescribe and coach a Power exercise or a Multiplanar exercise. A veteran coach, absolutely, if that coach has had the right education and development. The key is to understand how to regress any exercise and acute variables to meet the abilities of the client and that takes years to develop.
If you are not comfortable with the way your client moves, then simply create an environment so they can move well. That means:
- Add more stability to a given exercise
- Slow the tempo
- Lighten or even remove external load
- Decrease range of motion
- Simplify the movement patterns
From our 4Q perspective, you might consider more Unloaded Linear based exercise until you feel confident with coaching people in other quadrants! So to answer your Mobility and Strength questions, you’ll probably want to prescribe ULT type exercises initially before progressing them to other quadrants later in their program (I.e. ULT for 1-2 weeks before introducing other quadrants). The key is to follow the aforementioned guidelines when you begin to explore new strategies and quadrants with your deconditioned clients.
For now, let me suggest practicing any exercise you see on yourself first until you get comfortable with it before you introduce it to clients.
Hey Eugene, thanks for posting this. If you take a look at my community workout in Week 8, you’ll see examples of how we can accelerate with little emphasis on Deceleration. In other words, we focus on acceleration with little emphasis on trying to stop on a dime and create an environment where the deceleration component is lessened greatly or completely removed (I discuss this in Week 9 curriculum, i.e. acceleration in the Pool!).
Think of the Triple Jump. We accelerate with little emphasis on landing mechanics and create an environment where the body can land safely (a sand pit). That’s where true acceleration comes into play. If the nervous system has to worry about decelerating you, then you’ll hold back on maximizing your acceleration abilities. So then are you really improving acceleration?
Another example, think of accelerating sprinting…You sprint for 20-40 yards all out, but you give the person a runaway that is 100 yards so they can slowly decelerate the momentum they generated.
So to summarize, an individual can much easily regulate the forces placed on the body in acceleration than in deceleration which is why we recommend Accel first before Decel. You can certainly choose to program different than our recommendations, but at least you can see our POV on it. Thanks Eugene!
