Understanding Load Management and Trunk Capacity for Optimal Performance (Part 2) — Transcript

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1. 0:00So load management is the first pillar.
2. 0:02When I talk about load, I don't just
3. 0:03mean going to the gym. I mean every
4. 0:05single demand that you place on your
5. 0:06body within a given week. This includes
6. 0:08your training program. It includes your
7. 0:10job. It include your hobbies. Your spine
8. 0:12will not differentiate between you
9. 0:14deadlifting twice a week versus you
10. 0:15spending 4 hours in the garden digging.
11. 0:17Load is cumulative. So we need to
12. 0:19appreciate that load can come in every
13. 0:20shape or form. So the program just has
14. 0:23to be adapted to you. Whatever your week
15. 0:24looks like, it needs to be
16. 0:26individualized to you. The load calendar
17. 0:28does not have to be complicated. It just
18. 0:31means being aware. Gym training, your
19. 0:33job, hobbies, what you do on your
20. 0:36recovery days, all four have to sit
21. 0:37alongside each other. And this is your
22. 0:39way of figuring out what can your body
23. 0:41handle. My recommendation is you track
24. 0:43your pain out three out of 10 at the end
25. 0:45of each day and at the beginning of each
26. 0:48morning following each specific day and
27. 0:51then accumulate an average through the
28. 0:53end of the week. Pillar two is trunk
29. 0:55capacity. Now this forms under three
30. 0:58different phases where we progress from
31. 1:00one two to three. Phase one is isometric
32. 1:03strength and this is always your
33. 1:04starting point. You'll see this within
34. 1:05your testing week. Understanding that
35. 1:08these exercises are with a spine in a
36. 1:10neutral braced and comfortable safe
37. 1:12position allows us to stress it under
38. 1:14load. We're looking at the plank and the
39. 1:16side plank for a 90 seconds target.
40. 1:19We're using a paloff press in a kneeling
41. 1:22position to look at rotational control
42. 1:24for 90 seconds at each side. And this is
43. 1:26dependent on the cable machine, the
44. 1:28tension of the band that you've got. The
45. 1:30hole hold or a dead bug if too difficult
46. 1:33for 50 to 70 seconds allows us to
47. 1:36understand how can we tolerate four of
48. 1:38the main components we need to worry
49. 1:40about with trunk control and stability.
50. 1:43Anti-extension, anti- flexion, anti-side
51. 1:45flexion, and anti-rotation. Once we're
52. 1:47able to achieve those benchmarks, we'll
53. 1:49often move on to phase two within two to
54. 1:51four weeks. This is where we look at
55. 1:53capacity under fatigue. Now, we're
56. 1:55working through repetitions here. The
57. 1:56plank would progress into something like
58. 1:58a hanging or an LSIT or Roman chair knee
59. 2:01raise. This allows us to truly
60. 2:03understand, can we tolerate this without
61. 2:05our lower back getting fully involved?
62. 2:07We'll use pain in our lower back as a
63. 2:09marker during and after to understand if
64. 2:12we could tolerate this.
65. 2:14The hollow hold or the deadbug will
66. 2:16become a decline or a standard situp for
67. 2:19the same 20 reps. The poweroff press
68. 2:22becomes the poweroff rotations and we'll
69. 2:25use the same tension that we use for the
70. 2:26isometric test here. And then finally
71. 2:29the side plank would progress into a
72. 2:31loaded side bend where we use a third of
73. 2:33your body weight for 20 reps. If you
74. 2:35weigh 100 kilos, we will use a 30 kilo
75. 2:38dumbbell plate or kettle bell. Now phase
76. 2:42three is only needed for individuals who
77. 2:44need to get back to explosive or
78. 2:46ballistic tasks i.e. football, rugby,
79. 2:48tennis, cricket etc etc. We'll use the
80. 2:51same movements but measure under a
81. 2:53little bit more intensity. It allows us
82. 2:55to understand that can powerbased
83. 2:57progressions be introduced safely
84. 2:59utilizing medballizing jumping utilizing
85. 3:02more intensity. We'll make sure that
86. 3:04this is always really specific to your
87. 3:05sport. If you're a golfer and your back
88. 3:08hurts when you extend to the right as
89. 3:10you're about to swing through the back
90. 3:11swing, then we need to replicate that
91. 3:13exact position because we understand
92. 3:15that that's a high-risisk position for
93. 3:16someone who can't tolerate the speed and
94. 3:18intensity.
95. 3:20As I mentioned, those timelines can
96. 3:22usually differ between two to four
97. 3:24weeks, just individual to the person in
98. 3:26front of us. If you advance, fantastic.
99. 3:29It just goes to show that we're able to
100. 3:30truly test each phase, and your
101. 3:32confidence will be met at each phase.
102. 3:35Also in the next video we're going to go
103. 3:37through section three and four.