Robertson Training Systems Newsletter 6.02
The Development of a Philosophy, Part III – Integration
In part three of our newsletter series, we’re going to discuss why it’s imperative to integrate movement patterns. In case you missed part one or part two, please follow the hyperlinks below:
Newsletter One: The Assessment
Newsletter Two: The role of isolation exercises
The assessment is critical, because not only does it give us feedback, but it begins to give us an idea of what exactly our client or athlete needs to achieve long-term success.
Once we assess our client, isolation exercises (or even mobility drills) allow us to address their specific limitations. Constantly hammering improper or inefficient movement patterns, does nothing for us. Instead, our goal should be to constantly reinforce and reproduce, smooth and efficient movement patterns.
This is the consumate argument between quality and quantity. When in doubt, go for quality.
Integrate!
Just like it’s silly to think that isolation exercises or mobility drills are inefficient, it’s also silly to envision activation drills alone being sufficient in a training program. Instead, our goal should be to utilize that newfound strength or mobility within proper motor patterns.
Let me be a little bit more blunt: Activation exercises, without subsequent strengthening exercises, are a waste of time.
Let’s use our glute bridge as an example.
During your assessment, let’s say we find that you have weak glutes, and one of the goals of the training program is to bring them up to par. We might include three sets of 10 repetitions in the glute bridge prior your workout to help you get those glutes firing a little bit better. Taking it a step further, we might even incorporate some hip flexor stretches into that program to make sure you’re getting the most out of those activation exercises.
So what if we simply called it a day and went home? Would that give us the desired benefits?
Absolutely not.
Instead, we must follow up our motor control or activation drills with strength training drills that reinforce the desired motor pattern. If you’re going to take the time to isolate the glutes out, we must lay strength on top of that.
A more optimal way to layout our training program, would incorporate hip flexor stretching, followed by bridging exercises, and even further down the line an exercise that would drive that same motor pattern such as kettlebell swings, pull-throughs, or even deadlifting.
Another possibility for someone with weak scapular stabilizers would be to perform a scap circuit, and then follow it up with a compound exercise such as chin-ups, dumbbell rows, or even chest supported rows.
Unfortunately, this is where many strength coaches and personal trainers go wrong. They may understand the limitation and work to address the isolated issue, but they fail to address it when it comes to the strength training part of the equation.
So we know that our isolative strength and mobility should be re-integrated into specific motor patterns, but let’s take this one step further.
The Four Phases of Learning
As I alluded to in my previous newsletter, I think we’re missing one crucical step, however.
Many coaches will tell you that there are four phases of learning:
- Unconscious incompetence
- Conscious incompetence
- Conscious competence
- Unconscious competence
Let’s briefly examine each, as this really helps explain our role as coaches. We’ll use the squat as an example.
In Phase 1, you not only don’t squat correctly, but you are unaware that you don’t squat correctly. This is where any coaching whatsoever could really pay off.
In Phase 2, you are now aware of the fact that you don’t squat correctly, but even with coaching and cuing, it’s still not right. This is where the isolative and re-integrative work really starts to pay off, as you start to right the ship, so to speak.
In Phase 3, you now squat correctly, but you still have to think about it quite a bit. It may look and feel better, but again, it’s only possible by thinking really hard about it.
In Phase 4, you’re on autopilot. You’ve squatted right for so long it’s now second nature.
So once we have rebuilt our motor patterns, we are essentially in phase 3. We would then be conscious, and competent, in that drill or exercise.
But what about level four?
Unconscious competence is where we should all strive to be. At this point, we’re beyond isolated exercises, we’re beyond having to think about proper motor patterns, we just do it.
When we squat, our chest is a, our knees are out, and everything is where it should be. Watch Ed Coan or Kirk Karwoski squat a grand and you’ll know what I’m talking about.
When we lunge, our foot, knee, and hip are in a nice straight line. Our torso is tall and tight, and we’re getting adequate extension in the back leg and hip.
THIS is where we need to get our clients and athletes.
Unfortunately, when you’re working with older clients are athletes, this is very challenging. Years of sitting behind a desk, driving a car, or simply not being as active as they should have been, leads us to a very challenging situation.
This is why (even though many may disagree with me), that I will almost always utilize some sort of isolated exercises within programs for older clients/indivdiuals.
In contrast, when working with younger athletes, or even children, they will not need nearly as much isolated work. Instead, they will often benefit by using integrative exercises earlier. It’s my belief that since they haven’t been exposed to the same volume of sitting, driving, or repetitive disuse, it’s easier to get them moving appropriately without the need for so many isolated drills.
As Brian Grasso would say, “just let the kids play.”
Again, while many are quick to dismiss or disregard isolated exercises in their programming, keep in mind that they are simply a means to an end. If isolation exercises weren’t important to rebuild more functional or appropriate movement patterns, I wouldn’t use them in my program.
However, for someone with poor body awareness, or specific limitations in activation, mobility, or strength, these isolated exercises are absolutely imperative to rebuild the appropriate motor pattern.
That concludes our three-part newsletter series. Hopefully this gives you a clear understanding of why the assessment, isolation exercises, and then reintegrating proper movement patterns are all critical steps in building stronger, and more resilient, clients and athletes.
If you’re interested in learning more about assessments, or how we use isolated activation and mobility drills in our programming, be sure to pick up a copy of Assess and Correct today. This DVD and manual series outlines the exact protocols and progressions that we use at IFAST and Cressey Performance.
Until next time, train hard and train smart
Mike