Tapped Out Branches

We often come to crossroads in our physical development. This usually rears its head after a drop off from recent success or somewhere in adaptive purgatory; more often than it should, it shows up through injury. Chances are you have tapped out the branch of your adaptation.

Each branch represents an access of Mobility (usable range of motion). You can imagine each branch can expand almost infinitely into a continuing cascade of accessible movement. These branches can be referred to as ‘degrees of freedom’ or ‘movement variability’. There is no one “squat pattern” that your body understands, rather a selection of ways to move about a similar squatting matter. You are not a computer; you are living breathing organic tissue.

Many will direct their efforts into hammering away at one directional strength, or compartmentalizing movements. The problem is, while they lift heavier or break down those various pieces of the movement, they’re still on the same branch. That branch may resemble a little something more like this:

With only one place to go, you’ll run into the same stubborn nub. You’re only as deep seeded as your roots, and only as expansive as your branches. When we reestablish access to ranges once lost, we can explore more options in how we approach movement. The more access to have to variability, the more likely you are to avoid disaster; when you enter a range of motion you to not have access to, you will hurt yourself. Provide more exit strategies and attain more entrances to successful movement.

You’re front squatting today. Quite often you are not held back by the strength of your legs; your torso begins to drop, trunk begins to break, and your shoulders crumble under less than ideal circumstances. Check out some of these thoracic mobility drills to regain position so those thunderous legs can seize the day:

Lesson of the day: Yes, it is your mobility (flexibility + strength).

Big love,

Chesty

Tuesday’s Lesson Plan:

Coach’s Choice

(:15) 5 minute dead bug

(:20) Strength: Front Squat – 5 rm

10,8,5,5,5…

So here is your chance to re test your 5 rm Front Squat after these last 6 weeks of hard work. Get solid and drive!!

(:45) Met Con:

5 minutes amrap calorie row
3 minute rest
5 minutes amrap 20m shuttle run

-1 20m run is one rep
-Coaches flip flop the class if you need to
-Run can be done inside and out

Optional Finisher: 3 attempts at max supinated horizontal hold on gh machine