Posts Tagged ‘Functional Movement Screen’

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AC

One of the most requested things I am asked is “what is your favorite exercise for X?” or “if you could only do one exercise what would it be?”

You asked. We responded with the Results Fitness Exercise Library DVD Set

These are the most commonly used exercises at Results Fitness.

This 2 DVD set contains over 180 exercises with coaching cues, tips, instruction, and explanations for why we use certain exercises.

The exercises are presented in order of difficulty, from the most regressed version of an exercise to the most advanced version.

The most commonly used exercises are recorded and given to you in a easy to understand, technically accurate video that will give you the tools you need to be confident in coaching clients and athletes.

 

 

 

Click here to order

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AC
PS – this will give you an insight into the most used exercises at Results Fitness and allow you to replicate what we do in terms of exercise selection and coaching cues
Pick it up here

Designing Successful Semi-Private Training Programs DVD

Semi-private training is the hottest trend in the fitness business right now. This year for Perform Better I presented on the practicalities of designing programs for these small groups and tips for easy implementation -something that we have considered to have revolutionized at Results Fitness

We go over

• How to integrate assessments – including how we use the Functional Movement Screen at Results Fitness,
• How we select appropriate exercises based on the screen,
• Dynamic warm-up
• Corrective exercise, – how much and what to do
• Core training – the difference between top-down core training and bottom up
• Stabilization training vs Dynamic Stabilization
• Metabolic work – why traditional interval training is dead and rarely used at Results Fitness

The DVD also includes some footage of the hands-on sessions including practical examples of how to put into action the lecture material.

We managed to implement the semi-private system with 100+ participants in a one hour session.

“I’ve never seen a trainer control a room the way Alwyn Cosgrove does. At first glance it just looks like a great workout – but when you’re truly engaged – you see all the subtleties in what he’s doing with the programming”
- Fraser Quelch.
Director of Training and Development
Fitness Anywhere Inc.

You can pick it up here -

Designing Successful Semi-Private Training Programs

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AC

I was first introduced to the term self-limiting exercise a few years ago while speaking with Gray Cook (we were teaching together at a Perform Better one-day event).

Gray was talking about the book “Born to Run” By Christopher MacDougall and the barefoot running idea.

Running barefoot is what can be classified as a self-limiting exercise – the body cannot over-stride or heel strike because the immediate feedback – pain – auto-corrects the form of the runner. In fact, it is completely self-limiting as there is no way of creating overuse injuries either – the foot and the joint impacts of running will prevent that as you’ll stop running. You can’t do it incorrectly. Read the rest of this entry »

To sign up for our Results Fitness , Fat Loss and Body Composition seminar and take advantage of the early bird discount – click HERE

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Alwyn

There have been several “ah-ha!” moments in my career – moments of clarity as it were – when I learned something new, or something I believed was verified, brought into question or flat out disproved.

Basically these were times when my thought processes as regards training took a significant step forward from where it was and I felt I had reached a new level.

While talking to  Mike Boyle at a recent seminar we were together at, I shared this idea of the “Ah-ha!” moment with him and he suggested that it would make a good article to share. I guess that was another “ah-ha!” for me.

Anyway – here are a few things that I became aware of at some point over the past couple of decades that made a significant change in how I do things.

1. Is lack of range of motion actually a mobility or stability issue?

This was from a Gray Cook presentation. Look at the two guys pictured left performing an overhead squat. The guy on the right can’t get the depth. He’s well above parallel with angles of above 90 degrees at the hip and knee.

So it’s obvious that he has a mobility issue right?

Is it tight lats, tight hip flexors, or maybe a restriction at the ankle?

Maybe none of these.

Because when we put these guys on their backs (and essentially take out the load) –

The mobility issue seems to resolve itself – not completely – but very considerably. The person who couldn’t get below 90 degrees has achieved a range well beyond 90 degrees.

So the difference in squat form and depth was not a mobility issue – it was a stability issue. Essentially the body is shutting down the range of motion – not because of tightness or a restriction – but because it perceives a threat due to the lack of stability.

Up until this point – I’d used a Vladimir Janda approach to movement dysfunction i.e. – if hip flexors are tight, we stretch them and strengthen the antagonist. Gray opened my eyes with this.

Conclusion – a range of motion deficit or asymmetry may not be related to tissue length or tension at all. It could be related to core stability.

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Alwyn