Q&A: Assess and Correct
Assess and Correct
I am using Assess and Correct and have been happy with the program.
At least to my knowledge, it doesn't seem as if the program clearly states how often we should be doing the corrective exercises. After doing the assessment, I made a list of corrective progressions I needed and now do them before my lift.
As I am doing a four-day-a-week upper/ lower body split, I do the upper body exercises as the warm-up on my upper body days (2x a week) and the lower body exercises as the warm-up on my lower body days (2x a week).
Is that frequency sufficient?
Thanks for the question regarding Assess and Correct. While the program is mainly developed for pre-workout training, it can obviously be used throughout the day, or on non-training days to get even better results.
For example, many of the clients and athletes I work with have severe mobility or activation issues. In this case, I may have them performing exercises literally every day to ensure that they're getting the most out of them.
The question then becomes: how much is enough for you? If your mobility is very poor, or activation levels of certain muscles are very poor, then is something I would recommend doing every single day.
If you're moving quite well, however, doing the routine as you suggested should be more than adequate.
As coach Dan John would say, "If it's important, do it everyday." I will often err on the side of too much mobility or activation work, versus two little. Many of us sit for extended periods throughout the day, and as such need a little bit more maintenance work.
I sincerely hope this answers your question. Good luck with the program, and make sure to keep us posted on how it's working out for!
Stay strong
Mike
Comments on This Entry
Posted by Mike at 10:19AM on January 07, 2010
Mike, words cannot describe how impressed I am with A&C. As an aspiring personal trainer and fitness enthusiast this information has helped me not only correct a lot of the postural and mobility problems I suffer from, but also those of friends and family.
The question I have is, is there any specific weight lifting exercises I should not due to to the severe APT that I have?
I am currently in Phase 1 of Eric Cressey's Maximum Strength Program which I feel is probably one of the best strength training programs on the bookshelf. However I wonder if I am not hindering progress by performing some of the exercises. I foam roll religiously, and perform the warm-up's Eric has prescribed in his book before every lifting and energy workout session.
I have also had some ART done to my psoas, illiacus, TFL, IT Band, and rectus femoris to help restore some mobility. My wife who is a P.T. will also be attending a Graston course the end of this month and I have volunteered to be a guinea pig for her to practice on.
I apologize if this post is long-winded, but I feel the more information you have the more accurate a response you can offer me.
Thanks again for all that you do.
Posted by Mike Robertson at 03:35PM on January 07, 2010
Mike -
What exercises are you doing on lower body days? If I knew that, I could probably help.
Thanks!
MR
Posted by Mike at 03:41PM on January 07, 2010
Mike,
Sorry about that, I assumed you were familiar with the book.
On lower body Days we do:
Box Squats
Speed Deadlifts
Walking DB lunges
Front Squats
Rack Pull from kneecaps
DB Bulgarian Split-Squat
Thanks again.
Posted by Mike Robertson at 08:41AM on January 08, 2010
Those are ok, as long as technique is spot-on.
Make sure to keep a lordosis when squatting (i.e. no low back rounding).
Finish rack pulls and deads with your glutes versus lower back.
Basically, if you do things correctly, you'll be fine. This may cause you to limit squatting ROM, though.
Good luck!
MR
BTW - I knew the program, just not verbatim off the top of my head ;)