STRENGTH TRAINING 101
Strenth Training has been labeled as everything from the fountain of youth, the key to athletic performance and a treatment for depression*. Below are four pillars to how Ryan Kerola builds exercise programs for his personal training clients
1. Exercise Selection
Build The List!
Beginning with a list of hundreds of exercises (about 30 to 40 of which are regularly used).
First exercises that have been restricted for a client medically or in a therepeutic process are eliminated (or modified to work within boundaries of restrictions).
Second, using the Comparative Assessment of Mobility component of the Muscle Activation Techniques™ process, information is gathered about what positions can actively be controlled by a client. Exercises that don't fit within a client's active range of control are eliminated to dramatically reduce the risk of injury.
Third, exercises are prioritized through the lens of being most beneficial towards a client's goal(s) and logical exercise instruction progressions.
Excessive forces that injure us can be completely external to the body (such as falling, some sports injuries and car accidents). They can also come from repetitive motions in work, exercise (such as running), or sport (like swinging a golf club or tennis racket)!
2. Technique, Technique, Technique! Muscles don't always work like they're supposed to
The same forces that can injure us (as well as other factors) can lead to decreased tension within a specialized group of muscle fibers called intrafusal muscle fibers (every skeletal muscle in your body has intrafusal fibers). These fibers have a specialized nerve imbedded in them that helps the muscle communicate with the nervous system as to how long the muscle is at any given point in time. When a decrease in intrafusal muscle fiber tension occurs, the muscle can still work to produce tension (force); however, movement becomes inefficient when these muscles become mechanically emphasized in exercise, sport or everyday life.
Muscle tightness is actually a protective mechanism
When the body experiences the type of inefficiency mentioned above, it senses instability in joints the inefficient muscle controls and its natural response is to try to prevent going to positions that place a mechanical emphasis on those inefficient muscles. The body tries to avoid these positions by causing muscles that oppose the inefficient muscle to tighten up! Therefore tightness in this very common scenario is actually a protective mechanism to prevent injury. In the example diagram to the left, inefficiency in any of elbow flexors (biceps, brachialis, etc, etc, etc) will result in tightness in the elbow extensors (triceps, anconeus, etc, etc, etc).
MAT™ identifies inefficient muscle function
Using a systematic approach called the comparative assessment of mobility, the MAT™ process begins by identifying imbalances in mobility and potential areas of muscular inefficiency. Then over 300 different tests are used to assess for muscular inefficiency. (Only tests specific to limited motions are used on each individual).
Muscle efficiency is improved
When a muscle fails a test, a few different activation techniques can be used to improve the muscle's function. Muscles are then retested to confirm improvement in efficiency. Over time more and more muscles often maintain their designed efficiency allowing for longer lasting benefits to an individuals health, fitness and/or sports performance.
Move better, move stronger, feel better!
The potential benefits of MAT™ are quite amazing. Through more efficient muscle function; people compensate less in motion resulting in less unnecessary joint wear. Overtime people often experience less pain in activites as muscles become strong and efficient enough to handle a task that previously would result in pain or injury. With more efficiency and muscular control sports performance is optimized and workouts can have a greater diversity of safe exercises for improving strength.
Are you ready to start the Muscle Activation Techniques™ process in Overland Park, KS?