The Fundamentals to Strength and Mobility Training Course
This introductory course will teach each attendee the principles of practice we adopt here when developing the strength and mobility of our body as well as teaching the fundamentals to safe and effective training. Regarding strength training, we will teach to a deep understanding of the appropriate mechanics involved in the following exercise movement patterns:
The squat has become one of the most popular movement patterns used in exercise and rightly so. However, many performing the squat in a loaded fashion (barbell training) have not been coached on the way to perform this exercise effectively and safely. The recruitment patterns of muscles working with joints all with fascia must be addressed on an individual level for the trainee to have an intimate understanding of how their body moves best in space in the manner of squatting. This comes well before adding an external load like that of a barbell. We will cover pre squatting mobility drills and stretches to promote supple hips. We will cover the teaching of the squat mechanics for each person relative to their anatomy. Long-legged short torso individuals will squat differently to short-legged and long torsoed. Inability to extend the thoracic spine and appropriately brace the core are important elements of the training squat that will be taught. By the end of the Fundamentals Course, our intention is to have each attendee competent and effective at squatting with load, understanding the variable types of squat, and able to safely implement the exercise in their strength training programmes, be it alone or within a group.
The horizontal push in exercise is the extension of the arm or arms forward and away from the chest, the likes of a push-up or bench press are examples. We will cover both the bench press and push up in this Fundamentals Course. Whether the individual can or cannot perform a push-up or empty barbell bench press will not affect them during the course as we will be teaching the regressions and progressions of each movement. A lot of attention will be given to the positioning of the scapula for these movements and the developmental exercise for improved scapula stability which promotes force output (push power) as well as the exercises that develop integrity of the rotator cuff. The appropriate bracing and breathing performing these exercise will be covered as well as the placement of hands and angle of upper arms for different outcomes.
The horizontal pull is the drawing of the hands towards the body from in front of the chest. The exercises we will be looking at will be the body weight exercise of ring rowing and the variations of ring rows. The loaded rowing exercise we will teach will be the bent over row and the variations of this exercise. Breathing relevant to movement and core bracing throughout will be taught. The use of the mid back pulling muscles will be targeted in recruitment. The rhomboids and the even distribution of the trapezius for horizontal pulling are often missed when training the horizontal pull leading to postural problems and missed strength gains.
The vertical pull is pulling the hands from above the head downwards towards the body. In this course, we will cover the development of the chin up exercise. Based on the attendee's ability we will look at the various approaches to either develop the strength to perform a chin-up, to take the chin up to the gymnastic rings, or to move towards the muscle-up. The correct recruitment pattern for maximum muscular and strength gains as well as the positive postural benefits will be taught. Often we completely reorganise a person's existing chin up pattern and rebuild their recruitment pattern to burst through their strength gaining plateaus or the negative postural effects they are creating with a dysfunctional chin up pattern. Again, the positioning of the scapula will be high on the agenda as well as establishing the connection to the main vertical pulls muscles, the mighty and giant Lattisimus Dorsi, which from experience we notice to be almost non-existent in use amongst many trainees.
We will be teaching lifting movements using the "hinge" pattern. In this course, we will cover the Deadlift. When used correctly the exercise is a powerful tool for developing full body strength, particularly throughout the posterior chain of the body. This improves strength, posture, athleticism and "trainability' for furthering development relative to the attendee's goals. The development of the "hinge" pattern is a cornerstone to all exercise which carries over to Olympic weightlifting, more complex weightlifting, more advanced strength and mobility drills and again "trainability". The Deadlift is often a misused exercise again through its well-deserved popularity. Similar to the squat most trainees have not been coached in performing this exercise often leading to injuries, most of which are spinal. The misuse of this exercise can be detrimental to one's health and athletic/sports pursuits as opposed to its correct use which can dramatically improve health and performance.
Mobility for Pre-training.
Each session will commence with modern methods of mobility development relevant to the session ahead. Mobility drills for each joint of the body will be practised and taught throughout the course.
Stretches and Mobility for tension release post training.
Each session will be brought to a close using modern active stretching techniques for muscle balance and decompression of the joints. Particularly the spine.
The Successful Attendee
By the end of this Fundamentals Course, the successful attendee will have the competence and confidence to train effectively going forward either alone or within a group. He or she will have gained strength and improved body composition. The successful attendee will have dramatically deepened their understanding of the effectiveness of the basic movements in strength training and their ability to indefinitely improve health and performance when performed correctly. All those that have completed the course will be invited to become members of Café Move to continue their training and further their development with like-minded individuals.
Attendees are encouraged to bring notebooks and ask questions. Training homework will be assigned and attendees are expected to practice all that they are learning so as to stay up to speed with the weekly progression of the content.
The course commences on the 17th of September and will run each Monday evening at 6pm. The cost of this 6-week course is €75.
If this seems like a course that you are interested in please follow the ticket link to reserve your place. Places on the course are capped at a low number to ensure each attendee receives individual attention assuring successful completion.