Programming for Sustainability | 7 Things Every Elite Trainer Should Know Live Training
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Hi, everybody, welcome. Thanks for having me. It’s an absolute honor to talk to you and about the topics of training and conditioning, including with the restoration with all the different aspects that have kind of the trainers mindset and how we can view and open up the practice of training, especially for not just the basics of fitness, but for the kind of the Pandora’s box of fitness is so much out there. And we’re gonna dive into a particular topic today. And if you haven’t heard me before, it’s your first time watching this series. My name is Michael Michael Hughes history of Gymnazo is basically started back in 2010. And we blended fitness and restoration together at the same time to this journey that I grew up with, I always wanted to be a physical therapist, I just didn’t have the kind of the standardized testing chops as I would like to call it, but didn’t give up on my dream found an alternative physical therapy type of school education. And I incorporated that knowledge into the fitness side of things. And as I was working at a big box gym, doing that there, and it built the availability to have the clientele to take it to where it is now. So I see myself more as a movement therapist and actually as a personal trainer, but I still love to do everything beyond that. So with a staff of 12 a program that now coaches coaches net sting of the probably the best part of my entire job now, I really enjoy sharing this content because with me, if I didn’t get share this content, then I wouldn’t be in the career to the happiness and the and the results that we’re getting. Now. So my job is to give it all to you. Before we get to this week’s topic, or any questions from the previous week’s topic. So just kind of a little rundown how to elevate or how to evaluate a movement assessment as the first one in the questions there, or how to solve for musculoskeletal dysfunction, or the four different personality styles or making a five star customer or client experience. So if there’s any ones there, let let me know, whether it be in the chat or unmute yourself, I’d be happy to address them before we go on. Further. All right, no big deal. Yes, they are on our Discord, they will only be up there for a few days. But don’t worry, I know something that you don’t know that will be posted in them later on. So just just something to be watch watch out for. Okay. That’s what we have set up for us here. We are going to talk about the mindset that we all have and to what does sustainability mean? What does what does it mean in the fitness industry? And how can programming be the best place to start and keeping a client for life? I mean, truly, through all the stages that they go through to get a high schooler obviously, they may be leaving for college one one day. But if we get someone in their 30s, how can we train them to be in their 40s in their 50s and 60s, all the way to the 80s. The oldest client we have right now is in their 80s. And no joke, I’m not messing with you. This client still buys a yearly snowboarding pass up in the mountains in California. And he comes to us about a few months before the season. In fact, we’re in his training now, saying Hey, get me ready for the snowboarding season. I love it and I absolutely love it. So sustainable. I want to define that Tim us sustainable means really pushing into 100% max effort for an entire workout is avoided getting our client so sore that they can’t work out later that week. We reserve those AMRAP days or as as many rounds as possible those workouts are we hold them special. We don’t subscribe to the notion of no pain, no gain in anything. And we’ve really do not follow that pain is weakness leaving the body what we really kind of how we really think about sustainability the same way that you think about your car’s tires. If you own a car, you should probably rotate your car’s tires or at least tell your friends rotate their car’s tires because the body of the car is not perfectly weight distributed throughout all four wheels. There’s a little bit different stressors on the turning wheels, a little bit different stressors on the propelling wheels, or if they’re front or back, there’s the little more weight on the back corner, etc. The front corner and it wears those tires appropriately to where the weight or the use distribution is. So it’s really interesting if we don’t focus on maximizing the longevity of our tires, then we’re going to not have them that that long, right. Same thing with our joints right now. Can we replace a joint? Absolutely, absolutely. But is it the same joint? Not even close? Does it have the same life or shelflife not even close. So it’s important that when we’re in the training, we don’t do the same movement. So the same things too repetitively, too often. It increases wear and tear, body hates ad nauseam repetition, it hates it. If you really want to break down something in the human body, if you really want to injure somebody do the same thing over and over again, and over and over again. That’s it real, real simple. You’ll break down some serious years years of a tissue or joint very fast the body needs variety with consistency, though, right? Right, it was with consistency, and consistency needs progression. So it’s really cool. Like it’s okay to do a lot of things, but do a lot of things often enough that you can still show that that progression of, of movement. So it’s really important. Don’t train for randomness, because that builds random results. You got to build for randomness with consistency, so it’s not that random and then progress all the way through. So if we need to get through this, right, how do we have restoration and what is it and why is it important? So restoration is essentially the biological and physical concept that allows sustainability. So we can say if the word therapeutics, right restoration and Therapeutics is kind of the same thing? Is it physical therapy? Well, it could be physical therapy, it doesn’t have to be done by physical therapists or chiropractors and massage therapists. No way. No way. As a trainer, we should have the knowledge, the ability, our tool belt should be big enough to say I can apply some therapeutics, doctor call myself a physical therapist. No, absolutely not. You have to get a six figure, six figure loan, and three years of schooling or two years of schooling to have that knowledge, no way not even close. You go to the public library and figure it out. The hard part is putting it all together into a package, right? So restoration to us is the ability to take tissue, right connective tissue, fascia, you know, joint tissue, muscle tissue, ligaments, tendons, the whole thing, even skin, and making sure that it gets rinsed, make sure that it doesn’t just get beat up and get strengthened over and over again. Because with strength becomes tightness, right, that’s just the way it goes. When you get stronger, your body automatically gets tighter, you have to go back and kind of pull those pieces apart again. So you have the resiliency of that strength versus just the the kind of this kind of field load the load through right? You look at age, a gymnast, right? Gymnastics at the highest level, they have amazing strength with amazing flexibility. That’s the real cool thing of what we’re what we’re looking for. Now, do we need to highlight that high level of training? Absolutely not. But we need the restorative process or the restorative capacity to be able to to continue to build strength, that limiting our availability of range of motion. So how does restoration promote sustainability? Right? It’s, it’s making that loop, right? It’s making that loop and it’s a proactive effort. We work out hard, you need to recover hard. You work out for, let’s say, a lot of kind of jumping in ballistic pneus, you better take care of those tissues that applied that force. And the human body really loves the word force. And in fact, the muscle tissue of the human body only can read one language that does I’m sure there’s a few of you out there that can have speak multiple languages. Well, the muscle can only really speak or listen to one language. And it’s the language of force. Well, what does force mean? Well, it’s acceleration times mass. And that equals force. So what’s acceleration? Well, let’s just call that cardio day, right? Just for simple put, what is mass? So let’s just call that strength day. Right? So if I put more mass, I get more force, but more acceleration, I get more force. Okay, so that’s, that’s good. But those are all kind of performance ways of thinking about it. What’s the restorative side of that thing? Well, if you’re soft tissue therapists have any soft tissue skill, you know that your hand pressure, your elbow pressure, a foam roller, per se, or a percussion gun is also force. It’s also for stretching out the hamstring is also force. But it’s an it’s an E, it’s an eccentric force, versus a concentric force.
Right? There’s two ways to look at this right? There’s two sides of this street. So we need to put as much as cardio strength force of shortening as we do as the elongation the elasticity side of things. me putting an elbow on someone’s quad is forced in a separation way versus in a come together way. So think about it like that. That’s why we that’s why we want to build as much restoration into our programming so we can promote the bodies of bit availability to continue that print. Active loop cycle of spinning up, up, up, up up more strength, more cardio more range of motion versus a downward cycle, more strength, more cardio less range of motion, eventually that joints gonna find its its peak of the limit. And if you push beyond that peak, well, that’s where connective tissue starts to get ruptured. That’s where joints get sort of worn out of alignment. And that’s the whole car tire analogy. Right on. Okay, well, that’s a little intro way to thinking about things. Okay, but how can us trainers make our programming more sustainable? Well, there’s a few different ways to do that. And I’m gonna kind of give you a lot of examples of what it we literally will, how we what we actually do, the first thing that we do is we look at movement in three dimensions, probably no surprise to you that I said that. We look at movement as not just overhead, not just up and down, not just forward and back. Those are very, very linear variable call sagittal plane, very lens of way of looking at things, we look at things in the frontal plane, and also the transverse plane. That doesn’t mean that we just Maitre size, or put everything in 3d, and just say, I’ll just do everything 3d and you’ll be fine. No, that’s, that’s the far end of the spectrum of extreme that we don’t want to go to either. Want to understand when should a joint do that? Why should a joint do that? And how to progress a joint to have the potential capacity to do those things? Should I allow my knee to get a lot more flexion? And extension? Sure, should allow my knee to get a little bit more valgus and Varus? Sure. Should I get my knee to torque? counter rotation? No, no way. Don’t even try to do do that. But should we get more in sync? Rotation? Definitely. Definitely. So there’s again, we can’t just 3d everything and expect great results. You have to understand that which joints love it more, or hate it more depending on which plane of motion but here’s a way to think about it from a fitness standpoint, right for something simple. Let’s see I got a viper here. And it’s very obvious. I’m gonna go kneeling for this one, just so you can make sure you can see it. Here’s an overhead press, right? A military press write some sort of just easy drill very, very up and down. So how do you 3d that? Well, it’s just a simple press, I’m not really talking about as a joint, I’m talking about a series of joints, scapula, shoulder, elbow, wrist, etc. Even if the thoracic spine and the cervical spine are all in in play. In fact, even my pelvis comes forward as I press. So how do you 3d that? Well, instead of just going perfectly vertical, I’ll just do a sideways instead of doing perfectly vertical, what if I go a little bit more in interior? Now where’s there more stress on my body? Well, the weights in front of me. So the stress is more posterior Lee right, but my posterior chain is holding on tighter. How often do you do this motion in life? Every time you’re in your kitchen, every time you’re in your kitchen without a question. Okay, that’s anterior. What about posterior bone behind us? Now? Where’s the stress? Well, part of my cord Nice. Yeah, the front part of my core is holding on now. So I’m resisting the load to go backwards. So actually, I feel this in my core, this is a great core drill. Now, is that bad for my shoulder? They could be if you don’t have the shoulder range of motion, right? So that’s not saying that’s a good drill for everyone to do. But it’s a good one to progress to. How often do I reach behind me? Well, not as often, no questions asked. But do you want the flexibility to reach way back here to throw a ball? Or to reach behind you and maybe even scratch the back of your shoulders? Or to put on clothing? Right? What about front frontal plane? Well, if I do that press vertical. What I can kind of go right lateral left lateral. Right, did my shoulder really go through a different plane of motion? A little bit, a little deviation here and there. But it was really my trunk and my thoracic spine that took it but were the forces different, absolutely. More shearing force that way more shearing force that way shoulders felt that force change, because it’s not just mass and acceleration, but it’s also direction too. And then what about rotation, turn, and turn. So I had one shoulder joint get much more in a sense, just keep it simple. Spinning one way, or one shoulder joint spinning the opposite way. Bad motions for the shoulder shouldn’t be could be for one person who doesn’t have the range of motion through their pack or their subscapular. Right, etc. So we have to watch just because we say 3d doesn’t mean you should just dump it on on everybody. But we should definitely allow the joint to have access to it, in most cases, in most cases. So that’s the way to kind of think about how do you make your programming more sustainable? Will you rotate the shoulders tires, you don’t just always train it in the same path over and over again, because that joint tendon, ligament zone continues to wear in the same way. It’s really crazy if I pull my shirt like this boom. Boom, straight straight the tension, you can see the tension line, it’s always vertical. But if I change that tension line, I change which fibers are getting most of the stress, or sharing that, that stress, that’s really all we’re talking about. Don’t constantly do the same thing over and over again, my, here’s my last way of thinking about it. And I’ll move on not to keep killing it, in a sense, but if you take your knuckle and knock the same part of your head over and over and over and over again, probably going to take a few knocks before that one spot gets sore. But take your knuckle and hit a different spot on your head the entire time, what one spot is going to get worn or tired. It’s going to last a lot longer, same motions and activity, same exercise, just different places of stress. So that’s how we think about, we can also think about a well balanced workout also means kind of no more arm day, no more leg day. Maybe stepping onto toes with with that one, you know, sorry, no more one size fits all group programming, I don’t care who you are, you do this one group program, that’s a harder one to stomach. That’s a harder one to change. Okay, but there’s ways to do it. And there’s we do it every single day, we do every single day, we do not offer one size, small group programming.
These things are kind of antiquated ways of thinking. They’re not bad, but they’re old. You know, there’s more, there’s better tech out there. So our programming needs to be functional to everyday life without overtraining, certain muscle groups, or movement patterns. Now, that is for the functional trainer out there. If you’re a baseball coach, or a baseball conditioning coach, yes, it needs to look like baseball, I get that. But our job is to be this specialists of specialties. So I can train that baseball player, but not over train their swing pattern, right. So when they finally get to season, they start wearing out through their front hip, because we put so much pressure on it. So just ways to think about it more and more and more, we got to keep our body alive for a long time. Now a little my real quick comment about professional athletes out there. The professional athlete world is not a sustainable training world. It’s not designed to do that. So we can look at these professional athletes on the way that they’re training. Yes, that is not sustainable, they do not play that sport at that level for more than a few years. Especially football, it’s like a three year cycle life. Baseball is longer golf is longer, because the stress is not so so hard. But it’s really important, we gotta think about professional sports is not what we should look to in terms of sustainable programming. They beat themselves up for a paycheck, and then they stop, or they also train in seasons. And there’s a few months or definitely a few weeks out of every year, they don’t do anything. As US trainers, we’re training people through a light lift least 600 Sorry, 600 365 days a year, we have the opportunity to train someone, there’s no offseason in fitness. So we have to create that pattern. Sustainability. So just something I want to make a point on when we’re programming. And when you’re programming, I want you to think about programming in a much more broader lens, I want to open our box to thinking through the different processes that we analyze in programming, and we want to think of our programs to be balanced, or at least have the opportunity to be balanced. And the we meet, we also meet a lot of intentions, like what is your program’s intention for us? To keep it simple. We think about strength day, or cardio day, most people most clients have grasped those two concepts. We don’t use the word Metcon. We don’t use the word to bada and all the things that I’m saying that’s a bad word. But we just keep it simple. It’s one to do more to strength focus, or more to cardiovascular focus, we always do full body workouts, always always. Because last time I checked, I walked through the doors of my student here, using my full body. I picked up my little sweet Tyrol boy with my full body, I drove my car with my full body, just certain focuses are there, right. So that’s how that’s how our body needs to be used. And that’s how I should use or train my body. So that’s the way that we think about it. But there’s 12 different strategies that we focus on in programming, if you’re going to be writing some stuff down right now. This is the time you need to be writing some stuff down. The first category that we look at in terms of programming are what are physiological strategies? What is the intent of the workout? Global 5000 view looking down? Okay, is it power? Are we focused on agility? What about coordination? I’m not going to list them all out there. But these are just examples. What’s the intent of this workout? Could it be power and coordination? Of course it could be, but it’s going to be a little less power a little less coordinate coordination, right? You’re gonna have to share because you only have so many drills and so much time. Okay, so that’s kind of the 5000 foot view. Let’s get down into the nitty gritty little bit more. What about what positions I’m going to be in? Right? I did one position. It was kneeling. I but I was only one knee down. Okay. I can be upright, great, I can be prone, I can be supine, I can be sideline, I can be hanging, right? You got to think what positions do I want to put that athlete in? To give them the best that they can have? Or the intention of your workout? Okay, what about the driver? Now we use this word driver a lot. No driver is essentially what creates the movement pattern. On the overhead press, my driver was my hands, or it was the Viper, right? That was my intent of movement. But I can also do that same overhead press. But my driver could be my knee, I drive my knee forward. That’s the first action. And then I use the momentum from my pelvis extension, thoracic spine extension, to drive the weight overhead. So my drivers, my knee, then my hands, it makes the press a lot easier. Okay, I could also use my driver as the foot instead of the knee drive my footsteps first. It’s the sequencing of the movement, right? The sequencing of a movement really changes if you train any golfers, you know, the sequencing is critical. Any person in any skill sport, the sequence is critical. So can you change the sequence of any action? Or any drill? Absolutely. Does that change the program? Absolutely. So think about driver has one is What do you want to change? What do you want to change? Then we’re going to the basic ones, right? But this is very important. It’s kind of the three dimensional space of it right? What motion direction? Do you want to go? Lateral? Rotational anterior, posterior, right, kind of what I showed with the overhead press? The next one be motion height? Gosh, motion heights? Like? Yeah, do you want to do a jump at a initial range of motion? And a sense, excuse me? A height of a small box, a big box? Do you want that motion height, maybe to be a reach at knee height? Or a chest height? Do you want to do a dumbbell press at overhead? Or do you want to do a dumbbell press at chess? Do you want to do Democrats down at foot changes the entire muscle group that I’ve been working but it’s the same drill the same weight? Now one thing about motion distance, right? And I kind of alluded to it? Why would you want a initial range of motion step? Do you want a mid range of motion step? Do you want an end range of motion? Step, same drill just change it three different ways all three different stressors through the body. So I just named six different things that we can talk about to change the programming for more sustainable or more intention focus or six more? What body areas do you want to work on? Do you want to work on upper body more, maybe a lower body more this is where you can kind of focus more on arms legs, but I can do a drill that’s much more leg focused in that drill, and then go to drill this much more arm focus to kind of counterbalance one. This is one it’s much more simpler for us to understand because we do it often. But do I want to do a full body one to allow that motion to happen? So just ways to think about it? Then you think about the actions? What actions do I want to do? Well, there’s a lot of actions, we have eight fundamental actions, right? Locomotion could be one of them. A shuffle pattern, a lift could be another one, right? Push, pull all those different ones. And then here’s we go, the ones that we think about the most often rate, how fast or how slow? Do you want that that motion to be? The duration? Don’t do it more for time. Don’t do more for reps, it changes how the program could be taken on the movement demand? Should it be a very complicated drill followed by a complicated drill followed by a complicated drill followed by another confidential? Is your group training really going to memorize all those complicated drills? Or are they simple drills,
we like to pair them up? Complicated in simple, complicated is simpler, simpler than complicated, and then complicate. So we don’t overwhelm our group or our training session to be like, gosh, man, I’m just like, in a brain fog, the like six different things caused it to cause me one rep. Or it’s just too simple. It’s just a bunch of squats, you know, give me something more, I want to make it more fun. And then our last one, is our movement spectrum. Is it integrated to the body and how it works? Or is it isolated, and how the body works. So I don’t mean isolated, like an isolated bicep curl? Right? So here is a squat that is very integrated to the rest of the system. But here’s an isolated squat that’s very focused on one part. And here’s a more isolated squat that’s focused on just the posterior hip. All I did is changed my my mechanics to say this is a huge posterior chain squat because of how my body is positioned. So that would be more isolated, but still functional, fluid still in contact with the ground. I wasn’t moving an artificial force that doesn’t have any relevance to how my body act She works in real life, versus integrated all the way on two feet. So a lot to chew on there a lot to chew on, we actually have an algorithm that in our MDMC course we give you that you can literally track all those 12 things and see where your workout lands. And it’s pretty cool because it shows you like, oh, geez, I didn’t realize all my stuff was initial range of motion. Simple. And all on the on the upright stance. Gotcha. Didn’t think and think about that. So allows you to kind of get some feedback quickly, to see if your workout is balanced, right? Sometimes you don’t want a balanced workout, you really want to focus in on one zone. That’s totally fine. But you have the awareness to see that. So cool little tool that the MDMC course provides. I’ll talk about that later. Okay, think about all those ingredients, right? All those different things as kind of like making a sauce, right? If we don’t know what we’re putting to a sauce, what quantities what qualities of the sauce, we really don’t know what the desired taste is going to be like when we give it to our clients. I went to a restaurant last night, I’m pretty sure the chef knew exactly how that taste of that Chimichanga. I didn’t have that, but ended up was going to be when I was going to bite into it right? Whether he or she knew that was up to their spot. So we don’t want to program for guessing or for hoping for results. Instead, we want to plan and expect results. So that all happens within the program sets. Now how do we incorporate restoration into our programming? How do we incorporate their for sustainability into our programs, there’s three different things I want to talk about. Now I’m gonna give you I’m literally going to show you what we do, literally. So this is where if you’re watching this and you miss it all go back to the recording. Because it’s a big deal. How do we incorporate restoration into our warmup and cooldown? How do we incorporate restoration into literally in a unique program that we actually do? It’s a full program. And then what tools do we use to talk about any use for incorporating sustainability restoration into our programming, and they’re literally behind me, and I’ll be talking about so let’s dive into the warm up first, warm up can call them think about the warm up as cooking, right? Think about cooking. So in the warm up, you lay down your food, see if it’s fresh or not pick up some of the lettuce that’s not good for your salad, do a little chop in you know, little prep work, little seasoning, you know, throw some stuff on there, you’re not cooking yet, right, you’re just kind of getting things going. So that’s kind of how we think about warming up. The cooldown. And a stretch is kind of a same thing. We kind of think about like, Oh, I’ve made the meal I’ve eaten it, it was delicious. But I gotta clean up a little bit. I gotta wipe down the countertop, gotta scrub the dishes gotta make sure the cast iron gets re seasoned. We don’t want to leave a mess in the kitchen. Because if we leave a mess, it inhibits our next workout. It inhibits our next prep for cooking our next meal. So if you don’t cool down significant amount of cooldown, you’re just messing your kitchen, how long before you just run out of knives, you run out of clean pots. Or you finally say I just can’t cook anymore. Because my knee hurts to to to do too much. So what we want to do is focus on making sure we do both. So here’s an example of our strength warmup, I’m going to literally go through the entire thing, not not at full full length because we’ll be here for 10 extra minutes. But we take our movement assessment, no joke, this is our warmup, this how we started. We go through lunge and reaching we go through mobility, we go to five each. Then we go posterior lunging. Now we get the posterior chain to get through some mobility, five each. And we go through right lateral left lateral chain mobility through a lunge, five each and we go through opposite side lateral motions, five each going fast, I will not go this fast. There we go. Same side rotational five each you can see the Diag excuse me a diagonal chain that’s been created. As I go through it. Then we go through opposite side rotational, and they recreating a spiral pattern through our our entire body. back through, we do five each. From there, we think, hey, it’s a strength day. What more do we need? Well, we’re gonna need some range of motion to complete less presses reaches. So we do a big lunge. We reach forward, we pull that posterior chain open, we reach backwards and hold that position that we hold that spot we reach this side reached the side typically we’re holding a medicine ball, a weight of vipers something has a little bit more load to it. So we have to control that load across me Multiple spectrums of movement. In fact, let me just grab onto it, just to have a little bit more fun with it spinning and spinning, then we go through the same rotational pattern. Why do we go through these patterns, because it pulls our body in to forward and backwards, side to side and rotational movements that get us ready for the full campus, the full spectrum of what our workouts going to be showing us. And then from there, we’ll go into six different squat sequence holding a weight, Titus have a slight weight here, a little bit of squat, we want to get all the flexion extension, through front and back stride stance, wide, and narrow gum adductors, my lateral hip, external rotators. My internal road rotators just really covered the lower body, my reach is covered the upper body, then we go to get the whole core, the way that we look at core is the same way that we that a doctor looks at you, we look at the whole body, nose, the nose, the toes, so we’ll get a tight initial range of motion, then we’ll get a little bit bigger, see how my knees start to move, then we get the whole foot in their long arms, we’d get a full pivot, then we go through a little diagonal patterns, keep it short and sweet, then we take it bigger, then we go super big, and pivot all the way through. You see how all of our cores upright stance, don’t do core supine, because we don’t do core in real life supine, that often, then we go the opposite way. In fact, we only do about once per day, and that’s called getting out of bed. If you work with kids, you’re on the ground a lot, well, then maybe we should change or modify for you. And we do then we go through a flexion extension. Then we go super big, down and up, down and up. And that’s just a strength warmup. The weight that the athlete uses is dependent on that on that athletes capability. And you’ll see a bunch of different weights used through an entire strength warmup. We’ll do that before every strength workout. Okay, so we did a lot of prep there. I went fast. We go a lot slower than that. So I seasoned the meat, I made sure that everything was lined up, I feel ready to move forward. I feel ready to move backwards. I got low, I got tall, I spun this way. I spun that way. I leaned this way. I leaned that way, I’m ready to move. So that’s how we think about a warm up. How do we think about a cool down right move? Gotta clean up our mess. A workout is a very kind of high intensity zone. In a sense, there’s a lot of things happening. So it’ll cool down regrab this stretch cage? We have seven tene of these suckers. And we grab a mob stick, we don’t have enough of them. Mob stick is a lot cheaper than that, that sucker there. And we think about how did we move? Well, if we didn’t even go to the patterns of the workout, because we can only fit in so much, right? The cooldowns are usually a little shorter. Because people want to get out of there, they want to rush out, I get it, I get it. So try to go a little faster, we focus on just what the patterns were of that workout, or a few sore patterns that was was yesterday. You want to get into your hip with a little bit of core, maybe Seattle, we a lot of medicine ball throws and we’ll set ourselves up into a deep stance Hold on, we always want to have some sort of stability will drive the pelvis forward, side, side, spin spin,
you’re gonna focus on the back leg getting super straight to get that long, long line. We can go through adductor motions. Honestly, there’s unlimited amount of stretches I could show you. I’m just showing you. In fact, just a few that we typically do. We can go overhead, pin down, big slide, hips, come forward, back, looking up and back, spin through the core, get all the different angles that we can have, we can get our hamstrings by reaching back slotting our hips. So let me switch it so you can see can see a better side to side. I can spin through it. This motion to my upper body massively changes my hamstring stretch massively, it’s all upper body driven, I could change my toe position. To get that going. I can take the stick, place it behind on the back, get some good extension through it, hold and then get a nice low kind of underhand paddle just to get my thoracic spine to unwind and get all the quote unquote juices flowing through my thoracic spine. I can get my bicep going to see I do a lot of curls. Post my thumb is down and drive my body forward, side to side. I can get my chest opened up. plant that forward foot and foot in front and back. Dry my front my leg this way but draw my body that way. Oh good chest stretch even into my front deltoid, even into my bicep all the way through even feeding into my sweetness anterior all the through, it’s endless. And all of that was just a little stick. And everything was upright, everything was dynamic. Everything was with my own gravitational force in relative understanding of how I used to in the workout, can you do those things? Sitting down laying down? Absolutely. You know, so just really think about how do you clean up the mess that you made? Nothing is a bad thing is a mess, but clean up the kitchen and ready for the next one. Okay, so that’s kind of a sense of a warm up and cool down. What about our program that we actually use, we actually use an actual program that we built, and it’s called melt mold move, we go into significant deep dive in our MCMC program, we teach you every little bit of this program, not so that you you need to use it but you understand the basics of it. So the tools that you need to do a melt, mold move. So foam roller foam ball are the cases animalistic. We use these these cages to but we break down and we think about our restoration in three phases. Think about yoga, what do you typically do in yoga, you streetlights and you strengthen? Your What do you think? I think I haven’t think about how you do. Like just foam rolling. What does that do that FOMO and just really just just soft tissue work. Okay. So soft tissue work by itself is very transitory, right? It’s very fleeting, it doesn’t stick, it doesn’t stay. Why? Because you didn’t train your muscles to utilize its new positioning. Because the way that you trained it was typically laying down or sitting against a wall or whatever the case is, you’re not moving necessarily while you’re doing it. So another way to think about it, is why do we stretch while we stretch because we want to reshape tissue, right? We want to reshape how we’re actually moving the body. And then we reshape how we move the body that it’s like a clay pot or moving clay as it’s spinning around, right want to reshape it through. Then why do we strengthen, we want to create neuromuscular connectivity. So we can control a motion through through different ranges of motion. So if you take those three things together, soft tissue work, the stretching work and the strengthening work, we get this essentially this kind of foolproof, foolproof system, we unlock the system, we move it and shape it in the way that we want it. And then we put it in the oven and we cure it, we keep it there we allowed to stay there, melt mold move. In a 45 minute session, we will take 20 minutes. To get everyone on the floor and start foam rolling select pieces of our body, we ask How’s everyone feeling today are the cases but we do have origin our intent. And for the foam rolling. What we do not do in foam rolling for the sake of unlocking soft tissue is we do not roll. Sounds pretty interesting, right? We do not roll on a foam roller. We do this post workout. Sometimes we’ll just do some foam rolling to kind of loosen up some tissue to flush the system back and forth in. But on foam rolling we do not roll we find tender tissue tender tissue mean it means it’s stuck, dehydrated and needed help. And we sit there and we hold. We wait. We wait until the soft tissue has rehydrated itself or neuromuscular li released and allowed the force remember the force to reshape it to push the fascial tissue into a new paradigm into a new structure into a new, essentially softer way of moving. Why do we hold? Because typically when you This is uncomfortable, and you push somewhere else? Ooh, you feel it again? Ooh, you feel again? What if you keep getting slapped in the face? Obviously, you’re going to start tensing pretty quickly. So the only thing if you only have to do it once, you can start to kind of ease into it. And we wait for that soft tissue to open up. In fact, we only push to about a six out of 1010 is real real bad. One is four zeros like I just don’t I just feel pressure and wait for that six to turn into a to literally just by waiting, waiting. And usually it takes no no more than 90 seconds. And we cycle through that and allows us to get a very good concentrated effect of tissue being opening in that one spot. Do you need you fill in the entire leg? No, that’s gonna take that’s gonna take days right? Just the same way do you go out sunbathing and expect to get a tan in one day? What have you tried? I’ve tried nothing good can come out of it. I gotta sunburn, my body couldn’t accept all those beautiful rays, right? It couldn’t accept it, it was too much. So the truth about how the body grows itself is the same truth as to how the body restores itself. Right, we can’t just try to shove it all in as fast as possible. So I just did an inside thigh stretch, or roll. So from there, I want to go for it and maybe do an inside thigh stretch, I just released it, I should probably start to stretch it, but not just remember, not just in a one dimensional stretch, but in a two dimensional stretch, and then in a three dimensional stretch. So the one D for this adductor, which lives in the frontal plane primarily would be here, A to D, let me change my position would be an anterior and posterior pelvic drive, and then a three D would be taking my pelvis and rotating it. Now rotating it this way is going to shorten it. So rotating it that way or away from it would lengthen it. So I just did a maximum stretch frontal plane, I can choose 14 back doesn’t matter. I’ll choose forward. Now maximum anterior, still not joint uncomfortable, and this was still stretching out inside thigh. And then there’s my transverse plane, I have now taken that tissue in three planes of motion, and lengthened it not to its maximum, but to a very good extent. Honestly, just by me standing here showing you that me doing a little side shift. It’s way easier for me to go this way than it is that way, just by standing here and show you that one simple move for a few seconds. Okay, now it has all this freedom. Awesome. How do I keep it there? Because my movement patterns need to continue to reinforce what’s happening. Just because you get new hardware doesn’t mean a software can control it, right? Hardware, hardware software need to come together. We literally have our own software, literally, it’s called our neuromuscular system. It’s our proprioception, right? So for me to strengthen this sucker, I will maybe put a toe out here, derive my body weight, maybe reach a top so I get a lot of stress, deceleration stress through the adductor and bring it home abductor bring it home, at Dr. Bringing What am I training my adductor to do prevent massive valgus? When I’m asking it to slow it down to prevent it. So I’m actually strengthening in a knee injury prevention move by allowing my spotty to go there to slow it down and then accelerate it back home into a good safe position. Boom. Where do I feel this stress? I feel it here. I feel here. Am I training it to do a better job now I’ve unlocked it, stretched it and strengthening it? Nope, no questions asked. Are there better ways to do it? Of course. But is that a simple way with two pieces of equipment that you can do literally in a team of 20 people if you wanted to? Or four people? Absolutely. So I just told you a program that we run several days or several times per day, that has nothing to do with strength. Nothing to do with cardio is pure restoration and allows our clients to come one more session doesn’t walk out feeling like a million bucks. They didn’t do yoga, no incense, no music, not
saying that’s bad. I’m just saying, right? It’s not everyone’s cup of tea. And I not only took the tissue through all of its ranges of soft tissue mobility, and then stability. Yoga doesn’t do that. That’s nothing wrong with yoga. Pilates doesn’t do that. Bikram doesn’t do that there’s a there’s not a restoration program known to me, that is in the broader sense of what the masses do that can do that. If you have one, I would love to know it, I would love to know it. And there was one that we do right there. Do we invent this? No, we didn’t invent this, we just took the different pieces together and put them into a program. That’s what we want for you to be a specialist of specialties, to take the knowledge that’s already out there and say, Wait a minute, there’s a lot of truth to this stuff. There’s a lot of kind of cool kind of understandings that we can do in our own knowledge. And that’s where we want to teach you to kind of unpack it, and to not be stuck in your own dogmatic or another dogmatic way of thinking, because there’s so much more knowledge out there. So we do this in the MDMC course, it’s a big deal. We have module after module that talk about how to take all these components and make your programming. There’s no bullet proof program. There’s no perfect programming, right? Because I’m not perfect, you’re not perfect. Our clients are not perfect, the environment is not perfect, but it makes it that much better. If you want to jump in an MDMC is your program. Great. We start on October 4, our next class if you want to talk more about it, and to really dive in and see how it makes sense for you. If it makes sense for you. Would you mind leaving your email in the in the chat you can direct comment to me if you don’t, if you don’t want other people to see it, or set up an email with you or get a call with you. We’ll talk about why it would or maybe would not make sense for you, and how you can take all these different trainings I’m talking about and unpack Ask them in a way and speak to them just the same way that I’m speaking about them, you can talk for days and days about it because it’s just you have this knowledge base that never makes you feel stuck or in a corner, or have the lack of confidence to say, I don’t know if I could train you, I don’t know what I what what to do in the lower back, or I don’t know what to do. When they say that they want to train for a particular sport, you won’t get stuck, you don’t get stuck, because you know how to think versus what to think. October 4 is when it’s taking off, we will have more of them. But that’s our next class. Again, send me an email, or your email and I’ll reach out to you to have a one on one talk. We Good to see you. Okay, wait, what? Tell me more about this this spot. In the meantime, in the movement, collect it movement, collective discord group, I got some homework ideas for you. Okay? Post three ways that you can turn a squat, a lunge, and a reach into a restorative exercise. I kind of gave you some hints, and even a few answers in this presentation. How do you take a squat a lunge and a reach whatever the case is, and turn it into restorative exercise that you can really take that exact exercise, put it into a workout of performance and have one drill that kind of unwind some or the other eight, whatever, five performances, that makes them kind of sharper. And then what I want you to do as an idea is analyzed some old programming some old workouts and see how well balanced it is. And then how can we make it more balanced using the 12 different things that I talked about? Are they all prone, were they all supine, were they all at knee reach were they all just at chest height, where they all funnel plane, you didn’t even have them spin once, you know. So think about those different ways. And feel free to post about it, and even post the actual workout on there. And then we can maybe analyze it together. I love I love doing that. Because it’s a real life in a real life example, excuse me. And you get to walk away with literally a thought process that maybe you haven’t had before. And I’m going to learn a few things about some cool moves that you’ve put out there. All right, thank you very much. I really appreciate you all kind of taking the time to dive into this one. Next week is going to be kind of even more of a mind explode. Because we’re going to talk about tweaking. Tweaking now doesn’t mean become a tweaker. But it means about taking an exercise and how to think about the ways to modify it. So you can actually tweak and modify drills for anything that comes in front of you no joke, without actually changing the exercise that you gave them. The action is the way that we say it. Someone here’s here, here’s an example. For lunch, they’re doing a lunge maybe to have a medicine ball, they’re doing a little swing swing within they say, Ooh, that hurts my knee. We’re not going to change the lunch, but we’re going to show you how to take with a knee pain. not messing with you. Like not messing at all. I’m sure the different ways to think about what a lunge really is. And how do you say, I think I can keep you doing lunges and still remove that knee pain. Did you fix the knee pain? Knew you did not fix the knee pain. But did you work around it for that session that spot for that athlete to feel confident, comfortable and capable to get through your session without saying gosh, man, I always kept freaking knee pain in the workout? The answer is yes, you can do those things. I’m really excited about it. So any questions please feel feel free to unmute them in the in the chat and we’ll get to them. Other than that, you guys are awesome. Thanks for making time in your day to hang out with me. I appreciate it greatly.
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