Goal Based Movement
This is the next phase of the session that combines tissue and motion with force. The amount of time spent in this phase is generally between 20 to 30 minutes; however, this will depend upon the level of training the client is up to. For a lead off client (in other words, a beginner, but no one likes being called a beginner!) this phase would be 50% recovery, allowing the experience not to be excessively taxing on them mentally, physically or emotionally. Remember, this is about quality not quantity. If they are new to the industry, then a great experience is everything.
The video shows an example of three movements that we could give our client:
- Anterior Step, Alternating Single Arm Reach
- Alternating Shoulder Press with Lateral Hip Drive
- Lateral Step, Medicine Ball Rainbow.
These are all more contractile (muscular) focussed movements that will challenge the entire system, more importantly they mimic daily challenges (stepping, reaching, shifting, pushing) that our clients need to perform safely and successfully.
We could then introduce a combination of exercises (back to back), that are similar to the contractile exercises, minimally increasing the speed but decreasing the threshold (amount of movement). This challenges the fascial system more, creating more tension on the fascia to stiffen and mitigate the stress throughout the body.
This combo could be performed 2 or 3 times in this phase starting at 45 seconds total for the combo and then a 45-second recovery. Once again, the observational skills of the trainer/coach are paramount in deciding the acute variables (sets, time, resistance, recovery etc.) for the client. Research has shown that stiffness training should occur 2-3 times per week only for optimal healing and recovery of the tissue (Magnusson et al., 2010).
As you have observed from the image of the workshop with Tom Myers in NZ (above) compared to the video exercises (also above), there are many levels of feeding stiffness training into the body and making sure it is relevant, safe and beneficial to the client is the key!
Read the entire article here.