Quickness is derived from both maximal force production and is relative to our body position. Therefore 4Q Quickness allows a user to maximize Quickness Training by exposing the body to high forces and variable body positions. LLT and LMT provide an environment for maximum force production while UMT and LMT improve our quickness in odd […]
4Q Speed exposes the body to move at maximal velocity under 4 main parameters: ULT Speed enhances our ability to sprint or backpedal UMT Speed allows us to tackle the curvature of a track or to move at speed while having to track a fixed or moving object LLT Speed improves sprinting speed while carrying a […]
4Q Agility enhances our ability to change direction under a variety of different circumstances. Loaded Agility promotes tissue tolerance while changing direction quickly. Unloaded Agility enhances the maximal speed at which we can change direction Multi-directional Agility is the epitome of true agility training. […]
Unloaded Deceleration is a good place to begin when training for decelerating. Introducing Loaded Deceleration strengthens the tissues that support our joints, allowing us to decelerate more force. Multi-directional Deceleration becomes a necessity for any recreational or elite athlete who wants to enhance or prolong their sporting abilities. […]
All 4 quadrants should be considered to improve acceleration. The 4Q exposes the body to accelerate in many directions and also under load which sets the body up for better life and sport performance. Typical Progression: Unloaded –> Loaded –> Back to Unloaded again to express a greater acceleration Linear –> Multiplanar Submaximal –> Maximal […]
To dynamically prep the Shoulder complex, Excitation drills will prepare the rotator cuff and parascapular muscles to react effectively during dynamic movement. […]
Warding Patterns can also be used as Excitation drills for the Hip Complex. The rapid activation of the hip musculature becomes a useful preparation drill prior to any dynamic movement. […]
Excitation for the foot/ankle complex uses a combination of the Corkscrew and Lock technique with Warding Patterns. Warding Patterns are useful for excitation drills as they allow for a rapid turning on and off against an external force and can introduce multidirectional force into the body. […]
An Excitation technique example for the core is Percussive Breathing. Again, considering many of the deep core stabilizers of the spine are secondary breathing muscles, we can use breathwork to activate these muscles. Percussive Breathing involves rapid, short bursts of inhalation or exhalation to quickly turn on and off the deep core stabilizers of the […]
Small Motor Unit Recruitment for the Shoulders looks to activate the rotator cuff and 16 parascapular muscles in both closed-chain and open-chain positions. Many closed-chain shoulder exercises will fit in the ULT and UMT quadrants while LLT and LMT are often used for open-chain shoulder exercises. […]
One example of using Small Motor Unit Recruitment for the Hips is to improve Gait. One technique we might use is the Runner’s Hinge, which helps to stabilize the hips and pelvis in all 3 planes of motion as it decouples during a gait pattern. View the following example to explore how to use a […]
The Foot/Ankle is the first element of the body to receive ground reaction force. Therefore SMUR for the Foot/Ankle Complex focuses on activating the intrinsic foot stabilizers that create dynamic arches through the foot. One technique that may be used is Corkscrew and Lock. The goal is to use the ground as a way to help splay […]
To activate Small Motor Units, task-specific exercises are ideal. When it comes to SMUR for the Core, various breathing techniques can activate the intrinsic core stabilizers considering they are accessory breathing muscles. Forced Exhalation is forcefully breathing all of your air out and primarily activates the Transverse Abdominis, Intercostals, Obliques and Paraspinals. Forced Inhalation is taking […]
Selling personal training or memberships can be daunting. Through our use of the 4Q, we’ve found it incredibly useful to help coach prospective clients on the what, how and why they should hire a coach. This week, we’ll: Define “Selling” Explore a systematic approach to fostering a relationship: the 4C’s Discover the 4Q Workout Signature to […]
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Examples of Excitation-based core exercises mapped to the 4Q. […]
This lesson contains examples of Forced Exhalation with postures mapped to the 4Q. By forcefully exhaling in each of these positions, you are creating greater core stability, priming the body to tolerate higher levels of force. […]
Examples of various Eye-tracking drills in the 4Q. […]
Examples of excitation exercises for the foot/ankle complex in all 4Q. ULT and UMT Warding Patterns often use a wall to foster external resistance while LLT/LMT Warding Patterns use bands or even a training partner to load the body. […]
This lesson explores how to use the Corkscrew and Lock technique in all 4Q and enhance overall foot/ankle function. […]
