Power and Pilates - d3a512p2kajs89.cloudfront.net€¦ · back which can cause disc herniation or...
Transcript of Power and Pilates - d3a512p2kajs89.cloudfront.net€¦ · back which can cause disc herniation or...
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PowerandPilates
CoreyClaireAnnand
30/12/17
CourseSept2017-Jan2018
Wimbledon,UK
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Abstract
Powerliftingisastrengthsportthatconsistsofthreeattemptsatmaximalweightonthree
lifts:squat,benchpress,anddeadlift.Theaimtotraininginthismanneristodevelopas
muchallroundstrengthaspossiblebyusingthesethreefundamentalmovementsanda
strictprogrammetoincreaseloadgradually.
InthispaperIwillexploretheideathatpowerliftingcanbenefitfromcrosstrainingPilates
andthemosteffectivewaytoachievedesiredresultsformyclient.Iwilldothisbylooking
atcommoninjuriesandissuesthatoccurinpowerliftingtrainingandthekeymusclesused
sothatIcancreateaclasstocombatanypainordifficultiesmyclienthasandhelpprevent
futureinjury.
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TableofContents
4-TheeffectsofPowerliftingtrainingonthehumanbody,commoninjuriesandproblems.
7-MyClient.
8-BASIPilatesprogramme.
10-Conclusion.
11-Bibliography.
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TheeffectsofPowerliftingonthehumanbody,commoninjuriesandproblems
ThethreeliftsusedinPowerliftingfirstlyneedtobeperformedwithgoodformotherwise
thereareamultitudeofproblemsthatcanoccur.Itisdangeroustoworkwithloadifyou
arenotperformingthemovementscorrectly.Thespineisvulnerableifnotinastable
positionunderloadsocorestrengthisparamountforthistraining.Theclientshouldhave
chosenagoodmentorortrainertoaidthemincorrectformforeachliftandmakesurethey
areusinganappropriateweightforthem.
Presumingtheclientistrainingwithgoodformthefollowingareasaremostpronetoinjury
whenundergoingPowerliftingtraining.
Shoulder-Theshouldersareofteninpositionswhichrequirealotofmobilityaswellas
stabilitywhichnoteveryonewillhavenaturally.Forcingyourshouldersintoapositionthey
arenotreadyforespeciallyunderloadcancausepainandinjury.
Themostcommonshoulderinjuryissubscapularismyofasciitis.Thisisadysfunctionofthe
largestrotatorcuffmuscle,thesubscapularis,whichstabilizestheshoulderasyourarmsgo
behindyourtrunk.Thesubscapularistendonsitsatthefrontoftheshoulderandisthe
largestoffourtendonsthattogetherareknownastherotatorcuff.Itsroleistoturnthe
arminwardsandbehindthebackanditisimportantwhendoinganyliftingmovements
acrossyourchest.Forexamplewhenyouareloweringthebarbellinabenchpress.
Myofasciitisisageneraltermusedtodescribepainorotherdysfunctionsinthenetworkof
muscles,tendons,andligamentsandothersoftconnectivetissuethatholdsourbodies
together.Myofascialpainmaystartabruptlyorgradually.Abruptonsetisusuallytheresult
oftraumatothemuscle,suchasasuddenoverloadoroverextension,whileagradualonset
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isduetochronicoverload.Therearevaryingdegreesofinjurytothesubscapularisthatcan
occur,subscapularisinflammation,tendonitis,tearorrupture.
LowerBack-Thelowerbackisinavulnerablepositionduringthesquatanddeadliftand
undividedattentionshouldbegiventothepositionofthespinebeingneutralthroughout
performingthemovement.Musclestrainsandtearscanoccurwhenthespineisn'tin
neutralaswellasmoreseriousconditions.Whenflexionispresent,discissuescanariseand
inoverextensionspondylolsisistheworstcasescenario.
Whenthespineisinflexionduringthesquatordeadlifttheloadismainlyonlythelower
backwhichcancausedischerniationorprolapse.Thediscsarepadsthatserveas
"cushions"betweenthevertebralbodies,whichminimizetheimpactofmovementonthe
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spinalcolumn.Themostcommonlocationforaherniateddisctooccurisinthediscatthe
levelbetweenthefourthandfifthlumbarvertebraeinthelowback.Thisareaisconstantly
absorbingtheimpactofbearingtheweightoftheupperbody.Thisisespeciallyimportant
whenwearestandingorsitting.Thelowerbackisalsocriticallyinvolvedinourbody's
movementsthroughouttheday,aswetwistthetorsoinrotatingsidetosideandaswe
hingethebackinflexionandextensionwhilebendingorlifting.Ifthedischerniationislarge
enough,thedisctissuecanpressontheadjacentspinalnervesthatexitthespineatthe
levelofthedischerniation.Ifthediscbecomesprolapsedthenucleuspulposushasbroken
throughandisextrudingthediscintotheneuralcanal.
SpondylolsisisaveryseriousconditionwhenafractureappearsintheParsInterarticularis
vertebralarchfromoverextensionofthespine.
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Tendons-Everymuscleinthehumanbodyattachestoabonebyatendon,andwhenunder
straintendonscanbecomeirritatedorinflamedwhichiscalledTendonitis.Tendonitisis
commoninpowerliftersinmanydifferentareasforexampleshoulder,elbow,bicepand
quadriceps.Althoughtendonitiscanbecausedbyasuddeninjury,theconditionismuch
morelikelytostemfromtherepetitionofaparticularmovementovertimecombined
sometimeswithmuscleimbalance.Mostpeopledeveloptendonitisbecausetheirjobsor
hobbiesinvolverepetitivemotions,whichputstressonthetendonsneededtoperformthe
tasks.Powerliftingtrainingisverydemandingandrepetitivethereforetendonitisislikelyto
occur.
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MyClient
MyClientisa24yearoldmale,ex-professionalballetdancernowpersonaltrainer.Heis
veryenthusiasticabouthisowntraininginPowerliftingwhichhehasbeendoingforthelast
18monthsandhassomelongtermstrengthgoals.
Hetrains4-5timesaweekwithastrictprogrammefromastrengthandconditioningcoach.
Hiscurrentonerepmaximumliftsarebenchpress90kg,squat152.5kganddeadlift160kg.
Hehashadmildlowerbackpaineverynowandthenthathasbeeneradicatedthroughrest
periodsandhasrecentlyhadquadriceptendonitiswhichseemstobegoingawaybyitself.
Sometimeshehasinnerelbowpain(potentialgolferselbow).
ByobservinghistrainingandtalkingtohimabouthisbodyIhaveputtogetheraprogramme
thatIbelievewillaidhiminreachinghisgoalsinjuryandpainfree.Asmyclienthasalotof
bodyawarenessandknowledgealready,myaimistoworkwithhistrainingtoimprovehis
currentwork.IthinkhisprevioustendonitiscouldbebecauseheisquadricepdominantsoI
suggestedmorehamstringworktohelpcombatthis.Ialsothinkshouldermobilizationand
stabilisationexerciseswillhelpmakesurehehasgoodcontrolwhenmovingtheupper
extremitiestohelpgetridofhiselbowpainandavoiddevelopingshoulderpain/injuries.To
helpprotecthislowerbackIwouldalsoincludetrunkstabilisationandabdominalfocusin
myprogramme,itisimportantthatheknowswhatasolidneutralpositioniswhenis
trainingtoavoidbackpain.WiththeBASIblocksystemIcangivehimawellroundedfull
bodyconditioningprogrammewhichwillimprovehisweakerareasandbuildonthe
strengthandprecisionhealreadyhas.
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BASIConditioningProgramme
BASIBLOCK APPARATUS EXERCISE/S NOTES
WarmUp Mat PelvicCurlSpineTwistSupineChestLiftChestLiftwithRotationLegChanges
Afundamentalwarmupworkingtowardsintermediate.
FootWork WundaChair Footseriesincludingsingleleg
Thisseriesrequiresawarenessofthecorrectspinalpositionandcoremorethanfootworkontheotherequipmentwhilestillpayingattentiontokneeandanklealignmentwhichwillbegoodfortheclientasheneedstokeepaneutralspinethroughoutistraining.
AbdominalWork
Cadillac Roll-UpTopLoaded Thisexercisewillchallengemyclient'sabdominalstrengthaswellasgiveashoulderstretch-shouldermobilityisimportanttoavoiddiscomfortwhenperformingsquatsunderload.
HipWork Reformer FrogCircles(down,up)Openings
Tofocusonhipmobilityandhipdisassociation.Itisimportantformyclienttobeawareofhislowerbodyalignmentwhenperformingthesquatanddeadlifttoavoidinjuryandtheseexercisesdemandcontrolandawarenessofthat.
SpinalArticulation
Reformer BottomLift Focusonabdominalsandhamstringactivationwhichwillhelpmyquadricepdominantclient.
Stretches Pole PoleSeries Tohelpincreaseshoulder
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flexibilityforholdingthebarcomfortablyinasquatandstretchoutthepectoralswhichareusedheavilyinthebenchpress.Alsoagoodstretchforthewholetrunk.
FullBodyIntegration
Reformer DownStretchLongStretch
Focussingonabdominalsbackextensorsandshoulderstabilizationandflexorstrengthintheseexercisesworkingsimultaneouslycorresponddirectlytothebenchpressanddeadlift.
ArmWork Reformer ArmSeriesKneeling Thisseriesshouldchallengemyclientstrunkstabilityandprecisioninshouldermovement.
LegWork WundaChair LegPressStanding Challengingworkforthehamstringsagaintoworkwithmyclientsdominantquadricepuseaswellasthinkingaboutbalanceandstability.
LateralFlexion/Rotation
Reformer Mermaid Workfortheobliques,deltoidsandlatissimusdorsiwhilstfocussingonspinalmobilityandscapulastabilization.Tohelpmyclientwithshoulderstability.
BackExtension Cadillac Prone1Prone2
Totietogetherbackextensor,shoulderextensorandabdominalcontrolandstrength,whichwillallcontributetopowerliftingtraining.
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Conclusion
Powerliftingfocusesmainlyonthelargerglobalmusclegroupsbecausewhenyouare
wantingtobuildalotofstrengthitsthesemusclesyouneedtorecruit.Pilatesfocuseson
thesmallerintrinsicmusclesthatarecrucialforstabilisationandeveningoutload.
ThereforeIthinkthatPilatesistheperfectcrosstrainingmethodformyPowerliftingclient.
ByaddingaPilatesprogrammetohisPowerliftingtrainingheisgoingtoavoidoveruseand
underuseofcertainmusclegroupsandmakesureheisthemoststableconditionpossible.
Pilateswillalsogivehimgreatawarenessofanyimbalancesthatmightdevelopashe
increasesloadinfuturetrainingandIwillalwaysbeabletofindsuitableexercisestohelp
combatthat.AshistrainingdevelopssocanthePilatesprogrammetoworkalongsideitto
helphimreachhisgoalswithaslittlepainandinjuryaspossible.
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Bibliography
Book
Isacowitz,Rael.StudyGuide:ComprehensiveCourse.CostaMesa,California:BodyArtsand
ScienceInternational,2013.
Person
JoshuaWoodhams-PersonalTrainerspecialisinginPowerLiftingandBarbellTraining.
Website
https://muscleinsider.com/columns/common-injuries-among-bodybuilders-and-
powerlifters
https://www.shoulderdoc.co.uk/section/926
https://www.t-nation.com/training/4-most-common-injuries-for-lifters
https://squatuniversity.com/2016/11/03/common-squat-injuries-low-back-pain-pt-3/
https://www.medicinenet.com/herniated_disc/article.htm
http://secondopinion-spine.com/spinal-conditions/herniated-disc/