The Things that I've Learned and Changed - sbc

The Things that I’ve
Learned and Changed
Brijesh Patel, MA, CSCS

Why this topic?
• Inspired
• CHANGE IS GOOD
• WHO MOVED MY CHEESE
by Dr. Spencer Johnson

CHANGE
• Things change. Every moment is different from the last one. Do things t
change for the better or for the worse? That depends. That depends ds entirely
on you. Change is neutral. It is neither good nor bad. It is simply necessary. If
things did not change, nothing would ever happen.
Change is the way you get from one point to another. It is fundamental to life
itself. Think of all the processes of change going on right now in your body,
which serve to keep you alive from moment to moment.
When things are going along great, something will change. When you're y
full
of despair, something will change. It is the nature of your existence.
Change is the way things happen. Change does not have to stop you u or limit
you. In fact, change will empower you and pull you forward if you u let it. You
cannot stop change. And you must not allow it to stop you.
The changes keep coming. Through them, you can learn, grow and prosper. p
Look for the positive possibilities in every change. They're there, and they'll
take you where you want to go.
-Ralph
Marston (www.dailymotivator.com)

#1 Make Sure Your Programs Have
Structural Balance
• Our #1 goal should be to reduce injuries
• Squat/Bend
• Horizontal Push/Pull
• Vertical Push/Pull

#2 Do More Horizontal Pulling
Correctly!
• Only circumstance where balance can get
thrown out the window
• Shoulder blades should move down and back
• Don’t just pull….watch the shoulders
• Spread your Chest

Bad Seated Row vs. Good Seated Row

#3 Teach Proper Posture
• Nobody is going to have perfect posture, but we need
to strive to be perfect
• Lifting posture is VITAL…they are under load
• Head/Shoulders/Feet/Thumbs
• Set an Alarm – Cressey

#4 No More Shrugs
• Upper Trap Dominance
• Weak and Inhibited
Lower Traps
• Watch Compensations
• Retraction/Protraction/
Depression

#5 Make Sure Push-Ups are in
your Programs
• Closed-chain Upper body exercise
• Shoulder and Trunk Stability
• Extremely under-rated
rated

#6 Activation Work
• Activate weak/inhibited muscles prior to
training
• Glute Max
• Glute Medius
• Hip External Rotators
• Psoas
• Scap Retractors and Depressors

#7 Tell Your Loved One’s That You
Love Them
• Life isn’t only about training
• Tell your parents, spouses, kids, how you feel
• Enjoy what life has to offer

#8 Add Integration Work
• Get inhibited muscles going in “Functional”
positions
• Specific
• Think Gary Gray - triplanar

#9 Get Warm Before you Get Loose
• Summer group
• Get Hot
• Warm-up then loosen-up
• That old jog around the track may not be such a
bad idea
• More Mobility
• Carl Valle’s Article
http://www.elitefts.com/documents/warmup2.pdf

#10 Foam Roll
• Improve Tissue Quality
• Massage that everybody can afford
• Gentilcore’s: : Soft Tissue Work for Tough Guys

#11 What to do with Old Foam
Rollers
• Cut in half to use for bridging/adductor work
• Cut length wise to use as lumbar support
Great for 1 Leg Lower, Dead Bugs,
Stretching

#12 Train Core Stability
• Brace and Bridge – Stuart McGill
• Progress slower
• Neuromuscular Activation Technique DVD
• "The most important aspect of abdominal muscle performance is
obtaining the control that is necessary to:
(1) appropriately stabilize the spine,
(2) maintain optimal alignment and movement relationships between
the pelvis and spine, and
(3) prevent excessive stress and compensatory motions of the pelvis
during movements of the extremities."
Diagnosis and Treatment of Movement Impairment Syndromes, , p. 69.
• "The most successful rehab programs appear to emphasize trunk
stabilization through exercise with a neutral spine while stressing
mobility at the hips."
Ultimate Back Fitness and Performance, , p. 38.

#13 Train the External Obliques
• Dominance of Anterior Tilt
• EO for Post Pelvic Tilt not rotation
• Help to Keep Pelvis neutral for optimal firing of Post Chain
• Excessive Lumbar Lordosis + Anterior Tilt leads to:
1. Strong, tight erectors
2. Lengthened and weak abdominals (especially the rectus abdominus
and external oblique)
3. Short hip flexors (may or may not be weak)
4. Lengthened, inhibited, and weak gluteals
5. Lengthened hamstrings
• "Weakness of the abdominal wall results in an increase in the anterior
rotary motion of the pelvis (anterior pelvic tilt). The motion increases i
extension and compressive loading of the lumbar facets."
Mechanical Low Back Pain, , p. 137.
Robertson’s articles:
High Performance Core Training
Core Training for Smart Folks

#14 Stretch the Rectus Femoris
• Notoriously over-active and tight
• Compensates for inhibited Psoas
• Hip Flexor and Knee Extensor
• Must stretch at both hip and knee

#15 Chiropractic Care
• If you’re out of position, no
exercise is going to get you back
into position.
• If we continue to train when
you’re “off” we’re just screwing
you up even more
• Find a good chiro who
understands what you as a fitness
professional is trying to
accomplish

#16 Thank the people who helped
• Parents
• Professors
• Professionals
• Coaches
• Peers
you get to where you are

#17 Don’t forget about the basics
• Force Reduction/Production is still key
• Don’t get too cute
• Stick to the exercises that offer the most bang
for your buck
• Don’t be afraid to be sagittal plane dominant

#18 Train Each Movement Heavy
and Moderate once a week
• Strength is a motor skill
• Should be practiced continuously
• Rotate Exercise every 3-43
4 weeks to avoid burn-
out
• Heavy 1-51
5 reps (> 85% load)
• Moderate 6-106
reps (84%-75% load)
• Light >10 reps (

Example
Squat Movement
Phase 1 Phase 2
Front Squat 4x8 (80%) Front Squat 6x3 (90%)
1 Leg Bench Squat 5x3 ea (40-45 %)Slideboard Lunge 2x10 ea (15%)
Horizontal Push Movement
Bench Press 3x10 (75%) Bench Press 8x3 (90%)
DB Low Incline 4x5 (55%) Alt. DB Bench 3x16 (62%)
Bend Movement
BB SLDL 4x5 (70%) 1 Leg SLDL 3x6 ea (15%)
Ball Leg Curl 3x10 Wtd. GHR 5x3
Horizontal Pull Movement
1 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 Eat
Better
• Our athletes’ diets are extremely poor
• Emphasis on nutrition needs to be higher
• Quiz them
• Ask questions

#20 Pre and Post Workout Shakes
• Dave Barr’s The Anabolic Index: Optimized Nutrition and Performance
Manual.
• AI
Immediate PWO 6
Delayed PWO 9
PWO #2 (1 hr later) 9
Waking Shake 5
Day after Waking Shake 8
Nocturnal Feedings 5
Pre Workout Drink 15
6 hr fast -3
8 hr fast -6
Fasted Cardio -11
Creatine 1
Glutamine 0
Arginine – 1
NSAIDS -5
Alcohol -33 directly inhibits pro synthesis

#21 Mobilize the Ankle
• You’ll be surprised at how little dorsiflexion athletes
these days have…our feet are often in plantar flexion
• Check the ankles if there’s knee pain

#22 Get a Pair of Nike Free’s
• Train the foot more naturally and safer than
going barefoot (www.nike.com/nikefree(
www.nike.com/nikefree)
• May not be a great idea if you have foot issues
• Comfortable, and offers enough support

#23 Position, Position, Position
• Schroeder
• All multi-planar exercises
reduce force in the same
fundamental position
• If you can’t absorb force
in the correct position,
then you are setting
yourself up for an injury

#24 Teach Shin-Angles
• Linear and Lateral Movement
• Position
• Young, W., Farrow, D. (2006). A Review of Agility: : Practical Applications
for Strength and Conditioning. Strength and Conditioning Journal. . Volume 28,
Number 5, pages 24–29
29

#25 Learn from your athletes and
• Don’t be afraid to ask
their opinion
• That’s how you’ll learn
what works, what doesn’t
and how it can be done
better
clients

#26 Get your athletes and clients
• Effort is key
• Worst program done
with maximal intensity is
much better than the
best written program
done poorly and with
little effort
to train HARD!!!

Contact Info
www.sbcoachescollege.com