• The Achilles Heel of Your Fitness (Part II): Developing the Model of Organization

    Read “The Achilles Heel of Your Fitness (Part I)”.

    Now, we need a model of organization. Let’s attack this with a scientific approach much like that of the scientific method. You know, the ol’ 1.Question 2.Research 3.Hypothesis 4.Test 5.Analyze 6. Conclusion/Results deal-io. What should our steps then be?

    Let’s try this…

    Self-Treatment Model

    1. Identify a problem
    2. Test your problem
    3. start with what you know
    4. Teat what you find
    5. Give it AT LEAST 2 mins
    6. Retest your problem
    7. Live/Perform

    Note: It’s fun to fill in the questions below the steps like you’re at an AA meeting…kinda’ like Mad Libs.

    Step 1: Identify a problem

    (Hello, my name is (your name) and I have a (what is your problem))

    This isn’t really all that hard. for most of us we ignore problems until they become injuries and limit us by the amount of pain they place on us during a given moment. Obviously, if we have an injury, we know we have a problem right? Typically, injury is the result of not having identified the problem earlier when it limited our movement, not through pain, but through performance capabilities such as deficiency in range of motion (ROM) through a given plane or multiple different planes. In other words, when we are not in an injured state, identifying the problem is recognized by not being able to perform certain tasks. Take the overhead squat for example. This movement is a constant struggle for many because of the demand for several different domains at once. More often than not, people are able to do a press and a squat independently of one another, however; when you combine the two a distorted collaboration of some of the ugliest movements you could possibly imagine the body performing (and some that you can’t even imagine) is the result. The greatest limiting factor in this incredibly important movement for most is flexibility! If your problem has not become exacerbated to the point of pain and/or injury yet you’ll be starting at Step 2, which, at this given stage, you’ll recognize your inability to complete a task or function effectively.

    Step 2: Test the Problem

    (Because of (problem) I can no longer (function))

    This model that I am proposing is a sort of “test and retest model of change”. There are some simple tests that you can perform by yourself, on yourself, to see if progress has been made in your 2 minutes. These tests can largely be determined by you when we get to “Step 3: Start With What You Know”. Since this discussion is focusing on the shoulders and overhead movement for the time being I am keeping with the examples that parallel this. Let’s say that we’ve identified a problem and we’re now testing the problem. In order to do so we move our arms straight up (flexion of the shoulders) overhead (along the sagittal plane and through the coronal plane) to see how far back we can comfortably get them behind our ears without forcing it. We notice that we don’t have such great ROM in this movement, therefore, we can hypothesize that, “because of my tight shoulders I can no longer press, overhead squat, snatch, jerk, etc. as effectively.”

    Check back for my next post to learn steps 3-7.

    – Coach Justin

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