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SICK PARADE - Multi-movement training |
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Yet with these changes in training focus and skill application, the primary method of delivering these updated exercises at the recreational level has remained the same. Most weight training programs are still based on segmented muscles (chest, shoulders, and biceps) as opposed to the holistic body and its functions. This edition will expand on the next-generation training concepts presented last edition to look at exercise programming. Two new concepts of training that have emerged are the multi-movement (functional) concept and the multi-disciplinary (modular) approach. The multi-movement concept involves dividing the training to encompass prime physical movements, including push, pull, bend, twist, parallel-lift (squat), split-lift (lunge) and gait (walking, running, endurance marching etc). As real life involves complex actions that combine these seven basic movements, the exercise programs must likewise comply. Through focusing on these seven movement patterns, it is expected that all the primary movements of everyday life can be trained to improve function and, more importantly, the ability of the body to effectively integrate movements. An added benefit of this programming approach is the attention paid to gait, considering that walking and running are important parts of daily (and military) life. The modular approach relates to linking the mind to the muscles and has a strong muscle-joint control focus. Here the muscles are divided into two classes, deep and superficial, with sensory motor functions (mind-muscle link), sports specific actions and cross-training also being considered. Putting this into a practical environment, a slow lunge with minimal weight, focusing on controlling body position and knee alignment, increases the focus on deep controlling muscles, compared to a faster and heavier lunge which focuses on the superficial muscles. A change in the surface from hard floor to softer mats or closing your eyes increases the need for the muscles and the brain to effectively communicate and work together. The sports-specific focus allows the generation of the appropriate metabolic systems, coordination, force transfer, etc. The cross-training focus helps to ensure variety in training while still developing specificity. So, push, pull, lift, and see your local PTI to lead, rather than follow, with a next-generation training program. |
