As mentioned in previous articles, there is currently a paradigm shift in resistance (weight) training to a more functional approach.

With the concept of 'the brain doesn't know muscle … the brain knows movement,' training programs are slowly adapting to a movement-based approach as opposed to one focusing on muscles.

Several well-regarded kinesologists, physiotherapists, occupational therapists and elite strength and conditioning coaches (Polequin, Bompa, et al.) have returned to the concepts of seven movement patterns. Simplistically put, these are: push, pull, bend, twist, split lift (lunge), parallel lift (deadlift/squat) and gait (walking/running pattern). With this in mind, training programs are changing from chest, back, legs to push, pull and lift.

There are several key reasons behind this. One of the primary reasons was discussed in ARMY, August 2, that of muscle synergy (work together), where muscles work together to move in co-ordinated patterns of movement.

Another involves activation of the nervous system, by increasing proprioception (the ability of your body to know where it is in three-dimensional space) and thus neuromuscular (brain-muscle) control.

This last concept explains the use of the Fitball/Mediball/Balance ball and so on.

For those of you who wonder (as I did at first) what functional value learning to squat standing on a ball has - after all, when will we be required to lift something under such unstable conditions (loadmaster in an aircraft or a sailor at sea maybe?)?

The reason is nervous system 'excitement'. We use electronic signals from the brain to activate muscles, be they prime movers, antagonists, synergists or fixators.

Consider the activation of these muscles akin to switching on light bulbs. By exercising in unstable environments we switch on more light bulbs. Thus neural communication with muscles is increased.

Pushing this concept further, you will see that the ADF, rather than trailing behind the fitness industry, is, in fact, leading it, especially in the realms of group exercise (the first ANTA recognised group exercise course have only recently been introduced to the civilian training stream).

Sessions like lift and carry, game-form exercises, push and pull, strength games, obstacle course … practically any Battle PT session (which the military have used for decades) are based on this training concept.

After all, unit training is based around battle orientated tasks, like fire and movement, erecting defensive positions and patrolling, while negotiating both predictable external forces (like webbing, pack and rifle) and unpredictable forces (like wet and dry ground as opposed to standing on an indoor, flat, stable stage and flexing.

Get battle fit.

Sgt Robb Orr