TrainUp Physio

Fantastic information and education through FSI Conference at BOA Stadium in Charlotte last week. Great hamstring discussion with @jesusolmofsi and LE postural control with @jordantroester and @vald_performance forceplates. @darcynorman09 confirming how important clear messaging/communication needs to be. And my table mate Juan L Delgado for sharing some excellent principles for starting an academy. Took home plenty of applicable information!

Building a base, MAF method-ish or aerobic threshold. I’ve ignored the conditioning portion of S&C…I’ve tended to focus on the S part. So again, I was going to experiment while using using Polar Team Pro @polarusa to help guide. Towards the end of my BFR experiment I decided to move into some conditioning, the starting of an aerobic base. It’s not sexy, it’s not fast, its not awe inspiring…it’s an exercise in patience…it’s a one ingredient recipe. It’s fantastic base building. Big picture - do a few months then move into another program while keeping this in the fold. Technically if you reach the spot I did and start to level off, you rinse and repeat but at a slightly higher effort, if sticking to MAF. I found that it’s great training program to learn heart rate (HR) and effort, so I did learn from this and also showed improvement. Those with short attention spans or speed needs, it’s not going to be fun. But if you’re just trying to get into shape or start to build your aerobic engine, try starting here. #sportsmedicine #humanperformance#sportsphysicaltherapy

My “28 day” BFR trial with @kaatsutraining @kaatsuglobal. I came off a pretty bad Dec and January of training for various reasons. As I was trying to figure what to do, I jumped into BFR. I thought it would be a nice, low load general prep phase. Plus, as I was reading the literature around it, I wanted to see how to best use in rehab/performance. In the 28 days of February, I did 23 workouts. No loading exceeded 30-40% of 1RM. I had DOMS on 3 of the earlier workouts. Zone 2 Cardio for the same amount of days, that probably helped the 2.2 lb fat drop (@inbodyusa), and also made sure to hit the macros happened 21 of the 28 days. Combined with pretty good sleep 7.25 hr avg this month. BFR has a place in rehab especially early post surgical. Research shows good results with improving hypertrophy, and some in force production utilizing BFR, but not as great of being able to load with higher percentages. I know there is fair amount of recovery research coming out utilizing it, but I haven’t jumped into it. A good GPP or even need to take 4 weeks to deload at 30%. I think this is where I like the use of it (currently). It’s lighter loads but the training sucks. It’s not a pleasant feeling at all. With protocol I made, the 2nd set of 20 and the 3rd to failure burned, as with restricted BF, acidity builds up and hangs out longer. Overall good trial, staying consistent in all aspects was key. Next exploration will be into flywheel @exerfly training. #sportsmedicine #humanperformance @j_lay247

Continuing education outside of daily practice, is essential for a physical therapist’s growth, especially if that education is in the strength and conditioning field. It opens doors to new learning, perspectives, and advancements that ultimately elevate athletes/patient care and professional development. I work with an interdisciplinary human performance team and being able to communicate across disciplines only makes care for athletes more efficient. We need more physical therapists at these types of conferences/clinics. #humanperformance #sportsmedicine #strengthandconditioning

Excellent graphic by @kerinperformance of how recovery should be well thought, planned,and progressed. It’s significantly more than 4-5 random exercises that is progressed by 1-2lbs the following week. Make sure your rehab is productive and your therapist has a plan to get you back to sport, covering all the needs to make that return.

Are warm-ups just a time-consuming formality, or do they offer real benefits? I think they can be both. Watching a HS football game, if you watch warmups they can vary greatly, a lot of old school and trial & error. I jumped into the research available, some good things can be pulled out and applied, however, stating the warm up is of utmost importance on performance (especially endurance performance)is a stretch (static or dynamic…pun). A well focused warm-up, lasting 10-15 minutes, could be the sweet spot and should serve four key purposes: 1. **Raising Body Temperature**: Elevating your core temperature improves muscle elasticity and efficiency, preparing your body for the demands of exercise. 2. **Stimulating Neuromuscular Activity**: Activating (if this word went away, no complaints) your muscles and nervous system ensures better coordination and strength during your workout. Are you loading to recruit motor units? I agree with Gerard McMahon that band work in sports medicine has crept over into sports performance, maybe not for the better. High Intensity, low volume workouts prep for strength work. Ideally 5-10 minutes prior to the main lift (squat, bench, etc.) 3. **Enhancing Attention and Focus**: A warm-up helps shift your focus to the upcoming workout, mentally preparing you for the physical exertion ahead. Also, the perception of the warm up can be important to the athlete’s preparation. 4. **Injury Consideration**: Proper warm-up reduces the likelihood of strains and sprains by gradually increasing muscle and joint readiness...maybe, prepares you - yes. Injury prevention - very…variable. However, if you are having some sort of tendinopathy, a strong isometric program may be good for reducing pain during the workout of that area AND also recruiting more motor units prior to activity. Additionally, a well-executed warm-up can positively influence your total training volume, especially in physical conditioning contexts. For sport training or game warm-ups, the approach might differ but the principles remain similar. I may use more dynamic movements similar to FIFA 11+.

Sport Science Integration for High Performance…I’ll save you a seat.

Started adding Velocity Based Training into my training. I utilize it to make sure I keep intent with my lifts as I lower the loads used. Also experimenting with building myself a VBT profile to see how training is going. This is Qwik app that seems pretty consistent and matches up with my numbers from the Perch system. So far, so good.

I purposefully took a week off from training. That week turned into nearly 3 weeks after getting sick. When I finally returned to training, still nearly just as strong. A lot of the time we need to take time off whether that turns out to be purposely or forced. Most research will show you can take around 4 weeks off with very little detriment. Those 60 and above the loss is a little more. High performers who operate at a high ceiling this may effect performance if in season. If abilities - strength, power, speed, etc. do suffer a decline you can gain them back in about half the time you rested. So, if you decide to take 4 weeks off, it'll take about 2 weeks to get back to where you were, if you had any decline. "Rest/Time Off" means different things as well. The above 4 weeks, I'm speaking of zero training during that time. You'll need about 2 weeks to get it back. However, if you have time to do anything or just decide to cut back a certain percentage over those 4 weeks, any loss to fitness would be difficult to find. It's ok to take breaks, it's ok to deload. Your body will thank you, and you may even see improvement when you return to regularly scheduled programming. Yamashita D, Hirata K, Yamazaki K, Mujika I, Miyamoto N. Effect of two weeks of training cessation on concentric and eccentric knee muscle strength in highly trained sprinters. PLoS One. 2023 Jul 7;18(7):e0288344. doi: 10.1371/journal.pone.0288344. PMID: 37418449; PMCID: PMC10328257. Loturco, Irineu1,2,3; Grazioli, Rafael4; Veeck, Filipe4; Nakamura, Fabio Y.5,6; Inácio, Martinho4; Schons, Pedro4; Preissler, Artur4; Pinto, Ronei S.4; Pereira, Lucas A.1,2; McGuigan, Michael R.7,8; Cadore, Eduardo L.4. Effects of a Short-Term Detraining Period on the Strength Deficit and Functional Performance of Highly Trained Soccer Players. Journal of Strength and Conditioning Research 37(10):p 2058-2063, October 2023. | DOI: 10.1519/JSC.0000000000004496

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