Tequila and Coffee with Johnny and DP (Week 1)

Welcome to Tequila and Coffee with Johnny and DP!  In this Virtual Social Hour, we’ll meet on a Zoom Meeting (camera and audio on for everyone, although optional). Johnny and DP will facilitate a discussion on all things health, fitness and community. We invite you to join us in this casual, laid back environment as […]

Read More…

Program of the Week (Week 1) 08:02

Welcome to AHHPS Level 1! As you get introduced to the 4Q Mechanical Model, this week we’ll explore a few different ways in which we use 4Q with different training adaptations. Training adaptations give us “Specificity/Structure” while the 4Q promotes “Variability” within a training structure. This leads to an approach that is Structured Variability. i.e. […]

Read More…

4Q Workout Integration 02:25

When creating a session, we consider 6 Main Programming Themes: Activation: Exercises that upregulate the neuromuscular system and fluid dynamics. Mobility: Exercises that create and maintain space in the body. Cardio: Repetitive exercises that upregulate the cardiorespiratory system. Strength: Exercises that enhance force production. Power: Explosive Exercises that improve the rate of force production. Regen: […]

Read More…

Variability is Specificity 02:03

Consider how most parents pick up their kids – they don’t set their feet to neutral, ask the child to position themselves to their midline and then, after bracing, symmetrically load each arm as they pull the child to their non-dominant shoulder as the child stays perfectly still. What parents actually do is pay no […]

Read More…

4Q Classification 05:35

All exercises have a place within the 4Q Neuromechanical model. Classifying exercises into the 4Q model is the first step to mastery of the 4Q.  Exercise Classification is also a fantastic way to “assess” a person’s exercise regimen. We can map out a person’s exercise program and identify their “tendencies” (i.e. what quadrants they spend […]

Read More…

The 4Q Neuromechanical Model 03:37

The 4Q Neuromechanical Model is an all-inclusive approach to exercise program design and classification for health. It is composed of two continuums that primarily influence our Nervous System and Tissues (Bone, Muscle, Fascia, Skin), thus why we call it the Neuromechanical model. We also have other 4Q Models that explore Metabolism and Recovery (we’ll explore […]

Read More…

Continuum-Based Thinking 01:52

Continuum-based thinking is a flexible and all-inclusive approach to resolving issues that lie within a continuum. For example, let’s say we’re baking a dish that includes Honeycrisp apples and/or Granny Smith apples, two types of apples that both lie on an apple continuum. Instead of asking which is better, a continuum-based thinking approach would first […]

Read More…