JC’s Top 40

Juan Carlos “JC” Santana, MEd CSCS

Institute of Human Performance www.ihpfit.com

A Special Thanks to:

My Family IDEA

Perform Better All of you

Common sense training

  Trainers are not therapists   We train people – we don’t fix people

 What training does not fix we don’t fix.

  Every movement and every rep tells a story   Exercises are assessments and assessments are

exercises!.

EXERCISES ARE ASSESSMENTS

Problem with assessments

  What is good form   Has not been defined   Different ways to move correctly

  What are good compensations   Has not been defined   Necessary compensations vs improper compensations

Good form

  No pain   Challenging but enough control to be safe   Allows overload and improvements

The better people perform some of the most basic movements the better they perform overall

Looking at function

  What is the body’s function?   4 Pillars

 Locomotion  Level changes  Push-pull  Rotation

  The 4 Pillars asses human movement   We need one protocol for everyone   The boat analogy

Unwanted Compensations

  What are they?   What exercise showed it?   Causative Cures   FIXT IT! Demonstrate a correctly performed version of the

exercise first in order to eliminate that unwanted compensation

Facts of Fitness

  Too much sitting going on – predictable problems   Most non-contact injuries are due to lack of strength   We are asymmetrical by nature and design   Predictable results:

 Everyone will be weak and out of shape  Everyone will short in the front (hip flexors)  Everyone will have compensations and asymmetries

Making Training Simple.

  People are designed asymmetrically; they are at high risk of injury with limited movement skills; and they are out of shape.

Facts of Fitness

  Too much sitting going on – predictable problems   Most non-contact injuries are due to lack of strength   We are asymmetrical by nature and design   Predictable results:

 Everyone will be weak and out of shape  Everyone will short in the front (hip flexors)  Everyone will have compensations and asymmetries

Looking at the 4 Pillars

  4 Pillars  Locomotion  Level changes  Push-pull  Rotation

4 Pillar Guidelines

  Causative Cure  A progression that shows you a problem is the

first progression used to fix the problem  No pain  Good control  Improvements

Pillar workshop

  PILLAR #1   One-leg exercises

  One-leg balance – anterior reach – squat

 Single leg exercises are the easiest way to fix lateral knee deviattions

Pillar workshop

  PILLAR #2   Squat –Woodchop – look at the Weak core back!   Lunge – look at the hip flexors Weak core front!!

Pillar workshop

  PILLAR #3   Push-up – Look for weak core front!   Recline Pull – look at weak core back!

Pillar workshop

  PILLAR #4   Rotation with Pivots – look at hip rotation   Rotations without Pivots – look for lack of

core stiffness!

Fix-it workshop

  PILLAR #1   One-leg exercises

Fix it workshop

  PILLAR #2   Squat –Woodchop   Lunge

Fix it workshop

  PILLAR #3   Push-up   Recline Pull

Fix it workshop

  PILLAR #4   Rotation with Pivots   Rotations without Pivots

Finish

  Raffle #5