1. Progressive and Structured Loading
It is important to progressively find loads that challenge your strength. This signals your tissues (bones, muscles, ligaments, fascia, etc.), to grow stronger and your nervous system to become more efficient (improved coordination).
However, this strength comes with the breaking down of tissues in the short term. There is a fine line between healthy breakdown and injury that must balanced.
This is the role of program periodization and nutrition. You want to ensure the program you are following breaks down and builds up tissues at an appropriate rate.
2. Balanced and Coordinated Movement
Imbalances in the body are very common and are constantly shifting and changing.
We often think of the imbalances we can see (shoulder rotation, hip shifting, etc.) these can be found using systems like the SFMA and FRA. However, we also must consider imbalances we can’t see.
Corticospinal control of muscle may result in altered control of muscle recruitment and the consequent tendon load (1). In other words, how your brain tells your muscles what to do is vitally important to the health of your tissues.
1. Rio, E., Kidgell, D., Moseley, G. L., Gaida, J., Docking, S., Purdam, C., & Cook, J. (2016). Tendon neuroplastic training: changing the way we think about tendon rehabilitation: a narrative review. Br J Sports Med, 50(4), 209-215.
2. Frost, Harold M. “Wolff’s Law and bone’s structural adaptations to mechanical usage: an overview for clinicians.” The Angle Orthodontist 64.3 (1994): 175-188.
FRAMEWORK FOR PERFORMANCE
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