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Sunday, July 12, 2015

'fam' trio headed to Junior Olympics

Well over the years I have trained A LOT of talented junior athletes but it is rare to find such talent residing under the same roof! Introducing the Martins(from left to right) Marcus, Julia and Kyle. This trio of dominating track talent garnered, in 9 races, 3 gold, 3 silver, and 3 new PR's!! This qualified them for the 2015 Junior Olympics being held in Virgina. Well done!
 Check out the details below:

All three qualified in 4x800 relays for there age group. All three teams especially Kyle's age group have a good chance at medaling at Junor Olympics. 
  • Julia qualified in 4x400 relay also.
  • Kyle PR'd in 400m at 54.6 winning gold. He PR'd in 200m at 24.1 winning silver.
  • Marcus PR'd in 800m at 2:15 but didn't qualify but will certainly help in relay.
  • Kyle and Marcus's 4x800 in the 13-14 & 15-16 age groups each won gold. 
  • Both Julia's relays in 11-12 age group won silver.

Friday, July 3, 2015

(circa 2009)
This Mark
doing a a bilateral BB row.
The video is edited, but he is alternating each barbell up to 10 RM/arm

Classic Holiday Throwback Weekend
(circa 2011)
This is one of my faves. I was asked to write an article for a fitness publication. I picked this topic because I felt trainers were not experienced enough to teach progressive lifting and training progressions. These are crucial for decreasing injury and improving overall coordination to enhance complex lifts and training tasks

'You try'n to hard'
how to improve coordination without
feeling uncoordinated!

When I was a teenager I would practice my basketball moves late into the evening almost everyday. One day, my dad (RIP) comes out to watch me and he says 'You try'n too hard!' I mean, I didn't know what the hell he meant. I'm 14! It wasn't until I published my first paper did I get what he meant...16 years later! 

Often when we (BSI trainers) are teaching a movement pattern to improve performance, our clients will try too hard. This causes 'excitation'  of other muscles that are not supposed be involved. This we call an over efficient movement system. When this happens  it is called  an internucial blockade. Think New England Patriot's Hernandez who missed that perfect pass from Brady this past Superbowl. It was a perfect example of that blockade.Think of a blockade as an inhibition that can be lowered or raised. Our goal is to lower that inhibition.  Think about when you learned anything new involving coordination. The first thing we do is use the major muscles when a little less would do.  Now this is an over simplification of a remarkable yet complex system that is working at unbelievable speeds. Nevertheless, coordination can be taught to anyone when the proper training environment is set up to allow for errors and corrections.

Coordination patterns are best learned when there are parts to put together. Our training techniques are designed to be layered i.e. progressive. So if in the process of learning a technique we feel the client is 'flailing' at getting it right, we return to the basic part of that  technique that they executed perfectly say a few sessions ago to lower the blockade.  When you continue to execute a technique poorly it will be engrammed (imprinted) on the brain as a proper one. Thus, when you  finally realize you are doing it wrong those blockades show up when someone like me has to make corrections to show you the right way. In short, we de-train a bad habit.

So if your trainer cannot teach you a technique that is 'layered' and you find that you are struggling in your attempts to' make it do what it do' and in doing so you get hurt. Tell them 'that your internucial blockades were excited, raising my reflex inhibitions.' or just say ' I can't do that!' In that moment, your trainer should be able to show another version of the technique that has fewer blockades. Then there is perpetual practice of that technique. This ensures a permanent imprint of perfect form that can be performed flawlessly.

"You don't understand anything until you learn it more than one way"
-M. Minsky