Athlete Profile: Georges St-Pierre

I thought I'd share these videos on mixed martial arts (MMA) fighter Georges St-Pierre. The raw speed and power he possesses is incredible. To be able to maintain a competitive edge, he incorporates numerous training techniques. Yes, resistance training is a staple of power and strength development, however no one specific form of training is 'perfect' when it comes to a widely varied sport such as MMA. Additional training techniques from gymnastics and boxing are of focus throughout this video.

This secondary video demonstrates Georges immensely devastating punches and kicks and provides an insight into his anaerobic threshold, offering comparison to other competitors.

-Mitch

The Benefits of Self Myofascial Release on Recovery, Mobility and Performance (Part II)

Self Myofascial Release (SMR) is a common technique utilised in recovery post exercise to improve range of motion, mobility and decrease soft tissue tension, as discussed in our previous blog. Foam rollers are diverse tools often used for SMR (tennis balls are another great alternative), they are simple to use, affordable, compact and easier to fit into your luggage than a massage therapist. Click on picture below for demonstrations of simple SMR exercises you can try at home.

Click on the following links for other more in depth videos on gluteal and upper back trigger point release.

Mitch

The Benefits of Self Myofascial Release on Recovery, Mobility and Performance (Part I)

Soft tissue (muscular) injuries are the most prevalent injury among athletes, they are especially evident in heavy contact activities. The fascia (connective tissue) sewn in with surrounding musculature (myofascial system) may be altered as a result of stress and injury causing development of inelastic, fibrous adhesions between layers (a.k.a. trigger points or knots). Further, habitual or repetitive natured movements may also afflict overall muscle extensibility. A reduction in range of motion (ROM) and or increase in trigger points can place restrictions upon normal movement mechanics of surrounding joints and musculature causing further limitations, asymmetries and pain. Therefore, an increased emphasis on rehabilitation of the myofascial system should be of high priority in an effort to return mobility and performance.

Self myofascial release (SMR) is commonly utilised to enhance soft tissue extensibility and minimise muscle soreness, this process occurs due to autogenic inhibition (relaxation of muscles). SMR involves the utilisation of a foam roller (or equivalent) on a specific part of the body, pressure may then be applied via body weight to isolate a specific area of interest. By altering body positions a differing force may be applied, affecting the underlying muscular components. Essentially, an increase in pressure causes alterations in deeper tissues, allowing for elongation of muscular structures and a release of trigger points, resulting in a lowering of restrictive movements (Curren, Fiore & Crisco, 2008).

Studies conducted on SMR have shown some promising results in terms of performance, recovery and rehabilitation including diminishing pain and increasing passive and dynamic ROM (Macdonald et al, 2013 & Macdonald, Button, Drinkwater & Behm, 2014). Further to this, studies have revealed improvements in muscular activation and force generation throughout sports specific movements (vertical jump) post use of SMR with no cited detrimental effects (Sullivan et al, 2013 & Macdonald et al, 2014).

As you can see there are numerous benefits to improving mobility and function via the use of SMR. You can look forward to our following video where we detail some examples for you to try yourself.

Mitch

References:

1. Curren P.F, Fiore R.D & Crisco J.J. 2008. A Comparison of the Pressure Exerted on Soft Tissue by 2 Myofascial Rollers. Journal of Sport and Rehabilitation, Number 17, p432 10p.
2. Macdonald G.Z, Penney M.D.H, Mullaley M.E, Cuconato A.L, Drake C.D.J, Behm D.G & Button D.C. March 2013. An Acute Bout of Self Myo-fascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Journal of Strength and Conditioning and Research, Volume 27, Issue 3, p812 9p.
3. Macdonald G.Z, Button D, Drinkwater E & Behm D. January 2014. Foam Rolling as a Recovery Tool after an Intense Bout of Physical Activity. Medicine & Science in Sport and Exercise, Volume 46, Issue 1, p131 12p.
4. Sullivan K.M., Silvey D.B.J., Button D.C & Behm D.G. June 2013. Roller Massage Application to the Hamstrings Increases Sit and Reach Range of Motion Within Five to Ten Seconds Without Performance Impairments. International Journal of Sports and Physical Therapy, Volume 8, Number 3, p228 8p.

Postural Awareness: The Gluteals and Pelvic Positioning

Postural awareness is an important aspect for any athlete and is encouraged by sporting coaches and strength and conditioning coaches alike. Promoting an ideal position throughout activity encourages fluid, efficient movement, this is especially important for pelvic region. Think of the hips and gluteals as the 'powerhouse' of movement, one of their main capabilities is transferral of momentum created throughout the body, a major requirement for many sporting activities. If you have an imbalance causing an incorrect rotation of the pelvis (in the case of this video an exacerbated anterior tilt), power production and stability is compromised with the potential for injury rising.

An anterior rotation of the pelvis may occur due to a number of reasons, generally developing over time and are often the result of prolonged or repetitive movements (e.g. prolonged seated activity). Other reasons for postural imbalances may include:

• Genetic factors, athlete maturation
• Poor positioning/form during exercise or activity
• Poor knowledge and exercise programming
• Deviations in muscle development

The video below demonstrates very simply the ideal pelvic position (neutral), and provides cues and a simple exercise in order to improve an excessive anterior tilt.

Further activities that may alleviate excessive anterior pelvic rotation may include:

• Stretching of the quadriceps/hip flexor muscles, which are generally shortened due to prolonged sitting
• Re-learning corrective muscular cues including gluteal activation (see previous activation exercise or gluteal function videos)
• Re-learning static and dynamic postural positions

Mitch

Postural Awareness: Shoulder Stabilisation During Exercise

The shoulder joint is a complex and easily injured site for most athletes, throughout any exercise involving effort by the shoulders, stabilisation should be of high priority which will aid in maintaining a safe and efficient movement pattern. Shoulder joint stabilisation is achieved by retraction and depression of the scapula (i.e. shoulders drawn back and down with chest out) caused via work of the rotator cuff muscles and other supporting muscles of the shoulder girdle (e.g. trapezius, rhomboids, serratus anterior). Click here for a great video demonstrating visually what the shoulders should look like during stabilised movement.

This process coincides heavily with thoracic extension as discussed in previous blogs, and will eliminate the 'round shouldered' motion many lifters adopt during exercise. Practice of this shoulder positioning should be adhered to throughout most movements involving the upper extremities in an effort to reduce injury risk and gain the most benefits from the exercises undertaken. Below is a good example of how to perform a 'straight arm pull down,' note how the shoulder blades are drawn back and down whilst maintaining the natural curves of the spine.

As always, post any comments or questions below.

Mitch

Postural Awareness: Muscle Activation, Improving Posture and Reducing Pain

The following exercise program focuses on muscle activation as a means to enhance postural position and awareness as well as reducing pain (neck and lower back). Specifically the session is comprised of a circuit of exercises designed to re-program muscular activation, promote ideal form and includes higher repetition and time counts which place a larger amount of stress (fatigue) on the targeted muscles. This prolonged activation causes enhanced muscular recruitment, streamlining sporting activity and eliminating asymmetries or compensatory movement issues. Throughout the program an emphasis has been placed on:

• Depressing and retracting the scapula, stabilising the shoulder joint and reducing the stress placed upon the upper trapezius.
• Thoracic extension aiding in alignment of the spine (further information click here).
• Gluteal activation to support movement of the spine and hips (gluteals/hips are the 'powerhouse' of the body as they aid in transferal of momentum from the lower extremities towards the upper).
• 'Core' activation which supports the spine and aids in maintaining an ideal alignment throughout activity.

If you have any questions regarding these exercises, please let us know.

Mitch

Postural Awareness: Thoracic Mobility (Part 2)

The following video contains more detail into thoracic mobility and flexibility of the shoulder and surrounding muscles and joints utilising a circuit of foam rolling, tennis balls and other general gym equipment (the picture link itself is also a great thoracic extension exercise).

I utilise these techniques (foam roller, swiss ball and tennis ball exercises) both personally and professionally with my clients. These exercises essentially promote mobility, flexibility and improved awarenesss resulting in efficient performance of trunk specific exercises, whilst also enhancing recovery and decreasing tension.

Tip: Tape two tennis balls together to work either side of your spine, or tie them off in a sock/stocking.

Mitch

Postural Awareness: Thoracic Mobility (Part 1)

Thoracic mobility is of major importance throughout sporting activity, more specifically any exercises or activities exhibiting overhead movements (pressing, pulling, shoulder rotation e.g. tennis serve or bowling in cricket) or where spinal position (neutral spine) is of importance in limiting injury risk (squatting, dead lifts, power cleans etc.).

Thoracic mobility is a common problem for athletes of differing sporting environments, the severity of which depends upon numerous factors, including: genetic characteristics, maturation, typical movement patterns required within a sporting discipline, the repetition of these movements, athlete knowledge and their training techniques designed to counterbalance any movement or postural discrepancies. A majority of thoracic problems stem from tightened anterior muscles in comparison to posterior, causing a forward/rounded fixation of the shoulders.

There are a number of exercises specific in returning or enhancing thoracic mobility. The video below showcases some examples which will improve overall thoracic mobility, in turn potentially enhancing more complex movements and minimising any associated injury risk.

Mitch

Medicine Ball Power Exercise Variaitons

The following medicine ball exercises replicate movements in numerous sporting events that require powerful, explosive movements such as mixed martial arts (defending on ground, driving legs/pushing and pulling opponent), rugby league (tackling, defending), golf and tennis (swinging club or racket) and netball (passing and positioning). The main focus of these videos is the continuation of momentum (note 'ripple effect' of the body shown throughout the exercises) in order to achieve a set movement goal. There are countless options in terms of alternatives, let us know of further exercises you come up with for your sport.

Alternatives include: Squat throws, squat rotational throws, squat backwards overhead throw, lunge push pass, lunge rotational pass against wall/partner. Any balance, catch, unilateral and bilateral variation exercises of the upper and or lower body are available to you - the range of exercises is only limited by your imagination!

Mitch

Functional Training Tools: The Surge Part I

I have recently attained an exciting new piece of exercise equipment, the 'Surge.' This is a hollow plastic tube, similar to that of a Vipr. What makes this product stand out when compared to the competition is the fact that it is designed to be filled with water. This allows for an active resistance, one that constantly changes, providing an enhanced stimulus for the user. The inconsistency of hyrdo-resistance further provides differing levels of difficulty depending upon how much water is within the Surge and the intensity at which the user is moving.

Another great characteristic of this product is the sound elicited when moving, this provides feedback to the user and allows for correction throughout exercise. Slow, silent and controlled movements typically represent prehabilitation and rehabilitation exercises, whilst loud, crashing movements are utilised for strength and power development.

Any sporting movement can be replicated with the Surge, ranging from complex movements such as power cleans (surfing, rugby union etc.) and rotational movements (club or racquet sports) to simpler resistance movements such as deadlifts, squats, bent over rows and bench press.

Casey Stutzman has a breif description and demonstration of the surge here. You can look forward to more videos detailing the Surge from Innovate in the coming weeks.

Mitch