The Things that The Things that I’ve Learned and I’ve Learned and

ChangedChangedBrijesh Patel, MA, CSCSBrijesh Patel, MA, CSCS

Why this topic?Why this topic?

InspiredInspired CHANGE IS GOODCHANGE IS GOOD WHO MOVED MY CHEESEWHO MOVED MY CHEESE

by Dr. Spencer Johnsonby Dr. Spencer Johnson

CHANGECHANGE Things change. Every moment is different from the last one. Do Things change. Every moment is different from the last one. Do

things change for the better or for the worse? That depends. That things change for the better or for the worse? That depends. That depends entirely on you. Change is neutral. It is neither good nor depends entirely on you. Change is neutral. It is neither good nor bad. It is simply necessary. If things did not change, nothing would bad. It is simply necessary. If things did not change, nothing would ever happen.ever happen.

Change is the way you get from one point to another. It is Change is the way you get from one point to another. It is fundamental to life itself. Think of all the processes of change fundamental to life itself. Think of all the processes of change going on right now in your body, which serve to keep you alive going on right now in your body, which serve to keep you alive from moment to moment.from moment to moment.

When things are going along great, something will change. When When things are going along great, something will change. When you're full of despair, something will change. It is the nature of you're full of despair, something will change. It is the nature of your existence.your existence.

Change is the way things happen. Change does not have to stop Change is the way things happen. Change does not have to stop you or limit you. In fact, change will empower you and pull you you or limit you. In fact, change will empower you and pull you forward if you let it. You cannot stop change. And you must not forward if you let it. You cannot stop change. And you must not allow it to stop you.allow it to stop you.

The changes keep coming. Through them, you can learn, grow and The changes keep coming. Through them, you can learn, grow and prosper. Look for the positive possibilities in every change. They're prosper. Look for the positive possibilities in every change. They're there, and they'll take you where you want to go.there, and they'll take you where you want to go.

-Ralph Marston (www.dailymotivator.com)-Ralph Marston (www.dailymotivator.com)

#1 Make Sure Your #1 Make Sure Your Programs Have Structural Programs Have Structural

BalanceBalance Our #1 goal should be to reduce Our #1 goal should be to reduce

injuriesinjuries Squat/BendSquat/Bend Horizontal Push/PullHorizontal Push/Pull Vertical Push/PullVertical Push/Pull

#2 Do More Horizontal #2 Do More Horizontal Pulling Correctly!Pulling Correctly!

Only circumstance where balance can get thrown Only circumstance where balance can get thrown out the windowout the window

Shoulder blades should move down and backShoulder blades should move down and back Don’t just pull….watch the shouldersDon’t just pull….watch the shoulders Spread your ChestSpread your Chest

Bad Seated Row vs. Good Seated Row

#3 Teach Proper Posture#3 Teach Proper Posture

Nobody is going to have perfect posture, Nobody is going to have perfect posture, but we need to strive to be perfectbut we need to strive to be perfect

Lifting posture is VITAL…they are under Lifting posture is VITAL…they are under loadload

Head/Shoulders/Feet/ThumbsHead/Shoulders/Feet/Thumbs Set an Alarm – CresseySet an Alarm – Cressey

#4 No More Shrugs#4 No More Shrugs

Upper Trap Upper Trap DominanceDominance

Weak and Weak and Inhibited Lower Inhibited Lower TrapsTraps

Watch Watch CompensationsCompensations

Retraction/Retraction/Protraction/Protraction/DepressionDepression

#5 Make Sure Push-Ups #5 Make Sure Push-Ups are in your Programsare in your Programs

Closed-chain Upper body exerciseClosed-chain Upper body exercise Shoulder and Trunk StabilityShoulder and Trunk Stability Extremely under-ratedExtremely under-rated

#6 Activation Work #6 Activation Work

Activate weak/inhibited muscles Activate weak/inhibited muscles prior to trainingprior to training

Glute MaxGlute Max Glute MediusGlute Medius Hip External RotatorsHip External Rotators PsoasPsoas Scap Retractors and DepressorsScap Retractors and Depressors

#7 Tell Your Loved One’s #7 Tell Your Loved One’s That You Love ThemThat You Love Them

Life isn’t only about trainingLife isn’t only about training Tell your parents, spouses, kids, how Tell your parents, spouses, kids, how

you feelyou feel Enjoy what life has to offerEnjoy what life has to offer

#8 Add Integration Work#8 Add Integration Work

Get inhibited muscles going in Get inhibited muscles going in “Functional” positions“Functional” positions

SpecificSpecific Think Gary Gray - triplanarThink Gary Gray - triplanar

#9 Get Warm Before you #9 Get Warm Before you Get Loose Get Loose

Summer groupSummer group Get Hot Get Hot Warm-up then loosen-upWarm-up then loosen-up That old jog around the track may That old jog around the track may

not be such a bad ideanot be such a bad idea More MobilityMore Mobility Carl Valle’s ArticleCarl Valle’s Articlehttp://www.elitefts.com/documents/warmup2.pdfhttp://www.elitefts.com/documents/warmup2.pdf

#10 Foam Roll#10 Foam Roll

Improve Tissue QualityImprove Tissue Quality Massage that everybody can affordMassage that everybody can afford Gentilcore’s: Soft Tissue Work for Gentilcore’s: Soft Tissue Work for

Tough GuysTough Guys

#11 What to do with Old #11 What to do with Old Foam RollersFoam Rollers

Cut in half to use for Cut in half to use for bridging/adductor workbridging/adductor work

Cut length wise to use as lumbar Cut length wise to use as lumbar supportsupport

Great for 1 Leg Lower, Dead Great for 1 Leg Lower, Dead Bugs, Bugs, Stretching Stretching

#12 Train Core Stability#12 Train Core Stability Brace and Bridge – Stuart McGillBrace and Bridge – Stuart McGill Progress slowerProgress slower Neuromuscular Activation Technique DVDNeuromuscular Activation Technique DVD "The most important aspect of abdominal muscle "The most important aspect of abdominal muscle

performance is obtaining the control that is necessary to:performance is obtaining the control that is necessary to:(1) appropriately stabilize the spine,(1) appropriately stabilize the spine,(2) maintain optimal alignment and movement relationships (2) maintain optimal alignment and movement relationships between the pelvis and spine, andbetween the pelvis and spine, and(3) prevent excessive stress and compensatory motions of (3) prevent excessive stress and compensatory motions of the pelvis during movements of the extremities."the pelvis during movements of the extremities."Diagnosis and Treatment of Movement Impairment Diagnosis and Treatment of Movement Impairment SyndromesSyndromes, p. 69., p. 69.

"The most successful rehab programs appear to emphasize "The most successful rehab programs appear to emphasize trunk stabilization through exercise with a neutral spine trunk stabilization through exercise with a neutral spine while stressing mobility at the hips."while stressing mobility at the hips."Ultimate Back Fitness and PerformanceUltimate Back Fitness and Performance, p. 38., p. 38.

#13 Train the External #13 Train the External ObliquesObliques Dominance of Anterior TiltDominance of Anterior Tilt

EO for Post Pelvic Tilt not rotationEO for Post Pelvic Tilt not rotation Help to Keep Pelvis neutral for optimal firing of Post Help to Keep Pelvis neutral for optimal firing of Post

ChainChain Excessive Lumbar Lordosis + Anterior Tilt leads to:Excessive Lumbar Lordosis + Anterior Tilt leads to: 1. Strong, tight erectors1. Strong, tight erectors

2. Lengthened and weak abdominals (especially the 2. Lengthened and weak abdominals (especially the rectus abdominus and external oblique)rectus abdominus and external oblique)3. Short hip flexors (may or may not be weak)3. Short hip flexors (may or may not be weak)4. Lengthened, inhibited, and weak gluteals4. Lengthened, inhibited, and weak gluteals5. Lengthened hamstrings5. Lengthened hamstrings

"Weakness of the abdominal wall results in an increase "Weakness of the abdominal wall results in an increase in the anterior rotary motion of the pelvis (anterior in the anterior rotary motion of the pelvis (anterior pelvic tilt). The motion increases extension and pelvic tilt). The motion increases extension and compressive loading of the lumbar facets."compressive loading of the lumbar facets."Mechanical Low Back PainMechanical Low Back Pain, p. 137., p. 137.

Robertson’s articles:Robertson’s articles:High Performance Core TrainingHigh Performance Core TrainingCore Training for Smart FolksCore Training for Smart Folks

#14 Stretch the Rectus #14 Stretch the Rectus FemorisFemoris

Notoriously over-active and tightNotoriously over-active and tight Compensates for inhibited PsoasCompensates for inhibited Psoas Hip Flexor and Knee ExtensorHip Flexor and Knee Extensor Must stretch at both hip and kneeMust stretch at both hip and knee

#15 Chiropractic Care#15 Chiropractic Care If you’re out of position, If you’re out of position,

no exercise is going to get no exercise is going to get you back into position.you back into position.

If we continue to train If we continue to train when you’re “off” we’re when you’re “off” we’re just screwing you up even just screwing you up even moremore

Find a good chiro who Find a good chiro who understands what you as understands what you as a fitness professional is a fitness professional is trying to accomplishtrying to accomplish

#16 Thank the people who #16 Thank the people who helped you get to where you helped you get to where you

are are ParentsParents ProfessorsProfessors ProfessionalsProfessionals CoachesCoaches PeersPeers

#17 Don’t forget about #17 Don’t forget about the basicsthe basics

Force Reduction/Production is still Force Reduction/Production is still keykey

Don’t get too cuteDon’t get too cute Stick to the exercises that offer the Stick to the exercises that offer the

most bang for your buckmost bang for your buck Don’t be afraid to be sagittal plane Don’t be afraid to be sagittal plane

dominantdominant

#18 Train Each Movement #18 Train Each Movement Heavy and Moderate once a Heavy and Moderate once a

weekweek Strength is a motor skillStrength is a motor skill Should be practiced continuouslyShould be practiced continuously Rotate Exercise every 3-4 weeks to Rotate Exercise every 3-4 weeks to

avoid burn-outavoid burn-out Heavy 1-5 reps (> 85% load) Heavy 1-5 reps (> 85% load) Moderate 6-10 reps (84%-75% load)Moderate 6-10 reps (84%-75% load) Light >10 reps (<74% load) or Light >10 reps (<74% load) or

plyos/speed workplyos/speed work

ExampleExampleSquat MovementPhase 1 Phase 2Front Squat 4x8 (80%) Front Squat 6x3 (90%)1 Leg Bench Squat 5x3 ea (40-45 %)Slideboard Lunge 2x10 ea (15%)

Horizontal Push MovementBench Press 3x10 (75%) Bench Press 8x3 (90%)DB Low Incline 4x5 (55%) Alt. DB Bench 3x16 (62%)Bend MovementBB SLDL 4x5 (70%) 1 Leg SLDL 3x6 ea (15%)Ball Leg Curl 3x10 Wtd. GHR 5x3Horizontal Pull Movement1 Arm DB Row 4x10 ea (22%) 1 Arm DB Row 5x5 ea (28%)1 Arm Cable Row 4x5 ea 1 Arm 1 Leg DB Row 3x8 ea (20%)

#19 Teach Athletes How to #19 Teach Athletes How to Eat BetterEat Better

Our athletes’ diets are extremely Our athletes’ diets are extremely poorpoor

Emphasis on nutrition needs to be Emphasis on nutrition needs to be higherhigher

Quiz themQuiz them Ask questionsAsk questions

#20 Pre and Post #20 Pre and Post Workout ShakesWorkout Shakes

Dave Barr’s Dave Barr’s The Anabolic Index: Optimized Nutrition and The Anabolic Index: Optimized Nutrition and Performance ManualPerformance Manual. .

AIAIImmediate PWO 6Immediate PWO 6Delayed PWO 9Delayed PWO 9PWO #2 (1 hr later) 9PWO #2 (1 hr later) 9Waking Shake 5Waking Shake 5Day after Waking Shake 8Day after Waking Shake 8Nocturnal Feedings 5Nocturnal Feedings 5Pre Workout Drink 15Pre Workout Drink 156 hr fast -36 hr fast -38 hr fast -68 hr fast -6Fasted Cardio -11Fasted Cardio -11Creatine 1Creatine 1Glutamine 0Glutamine 0Arginine – 1Arginine – 1NSAIDS -5NSAIDS -5Alcohol -3 directly inhibits pro synthesisAlcohol -3 directly inhibits pro synthesis

#21 Mobilize the Ankle#21 Mobilize the Ankle

You’ll be surprised at how little You’ll be surprised at how little dorsiflexion athletes these days have…dorsiflexion athletes these days have…our feet are often in plantar flexionour feet are often in plantar flexion

Check the ankles if there’s knee painCheck the ankles if there’s knee pain

#22 Get a Pair of Nike #22 Get a Pair of Nike Free’sFree’s

Train the foot more naturally and Train the foot more naturally and safer than going barefoot safer than going barefoot (www.nike.com/nikefree)(www.nike.com/nikefree)

May not be a great idea if you have May not be a great idea if you have foot issuesfoot issues

Comfortable, and offers enough Comfortable, and offers enough supportsupport

#23 Position, Position, #23 Position, Position, PositionPosition

SchroederSchroeder All multi-planar All multi-planar

exercises reduce exercises reduce force in the same force in the same fundamental fundamental positionposition

If you can’t absorb If you can’t absorb force in the correct force in the correct position, then you position, then you are setting yourself are setting yourself up for an injuryup for an injury

#24 Teach Shin-Angles#24 Teach Shin-Angles Linear and Lateral MovementLinear and Lateral Movement PositionPosition Young, W., Farrow, D. Young, W., Farrow, D. (2006). A Review of (2006). A Review of AgilityAgility: :

Practical Applications for Strength and Conditioning. Practical Applications for Strength and Conditioning. Strength and Conditioning JournalStrength and Conditioning Journal. Volume 28, Number 5, . Volume 28, Number 5, pages 24–29pages 24–29

#25 Learn from your #25 Learn from your athletes and clients athletes and clients

Don’t be afraid to Don’t be afraid to ask their opinionask their opinion

That’s how you’ll That’s how you’ll learn what works, learn what works, what doesn’t and what doesn’t and how it can be done how it can be done betterbetter

#26 Get your athletes #26 Get your athletes and clients to train and clients to train

HARD!!!HARD!!! Effort is keyEffort is key Worst program Worst program

done with maximal done with maximal intensity is much intensity is much better than the better than the best written best written program done program done poorly and with poorly and with little effortlittle effort

Contact InfoContact Info

www.sbcoachescollege.www.sbcoachescollege.comcom