Training – Quality over quantity equals better results
Recently, at FitterFaster, I have been integrating the Functional Movement Systems philosophies into my program design. My beliefs and methodologies have been based around these training systems for quite some time, but I had no definitive screening system for classifying if someone was able to safely perform every drill in every program to get the results they were looking for. Integrating this system into the group format program design has been nothing short of amazing. I really believe that this form of screening and standardizing movement is essential for safe, timely and effective results.
In order to better understand the premise of where these beliefs stem from, let’s take a look at some of the rules that Functional Movement Systems are based around.
- Pain should not be present while performing basic bodyweight movement patterns. If there is pain associated with these basic movement patterns, movement patterns will be compromised and substantially increase the likelihood for developing further injury to the site of pain. Also, this could lead to a secondary injury from the body compensating to avoid the pain or restricted movement.
- Having multiple limitations within several basic movement patterns, even if they’re pain free, can create compensations and general weaknesses that may lead to a greater likelihood of injury.
- Basic unilateral movement patterns should be symmetrical on both right and left sides of the body.
- Fundamental and basic movement patterning should precede performance related activities.
- Basic before Complex, Stable before Unstable
Foundational movement patterns need to be assessed before we can create a program designed to fit each individuals needs. My goal at FitterFaster is to provide the best personal training services in Maryborough. Using the Functional Movement Screening Systems, I am able to establish a solid baseline screening system to better help manage and prevent injury to the musculoskeletal system. Also by establishing a baseline scoring criteria, I will be able to monitor and track progress to ensure that the right program is being implemented for every individual-even within the group environment.
All of this screening, assessing, and implementing the right mix of corrective exercises into the programs is going to help keep FitterFaster’s clientele safer and healthier for long periods of time. I realize that injuries are going to happen. However, it’s my job to reduce the likelihood of injury. After all, if someone gets injured during training, their outlook and thought processes about exercise can be compromised for the rest of their lives. Exercise should be enjoyable…Exercise should be well thought out and serve a purpose…Exercise should help you meet and exceed your goals…Exercise should help improve movement patterns and make daily activities more enjoyable.
This training philosophy is the foundation of my personal training and boot camp program design at FitterFaster. I will soon be implementing a ‘red light’ system for some drills and for some clients. This may mean that instead of performing some drills and movements that you may have been doing up until now, you will be performing corrective exercises instead during the training sessions. The reason for taking certain exercises out of your program all stems back to the five rules above. It’s my job to get you the best possible results and keep you injury free. It’s all about the quality of the movement, not the quantity.
So in the near future, don’t be surprised if you’re taken aside to learn corrective drills and ‘banned’ from doing certain movements. It will all be temporary and will lead to better results in the long term for YOU.