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Fitness tools and trends
This document discusses and compares various popular training tools and trends, including their pros and cons. It addresses Olympic lifting, powerlifting, functional training, conditioning, core training, and corrective exercises. For each, it explores what they are, their purported benefits, and potential concerns or lack of evidence supporting some claims. Throughout, it applies a skeptical lens and questions the underlying assumptions and marketing behind some approaches.
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Fitness tools and trends
- 1. John M. Cissik “There is nothing more difficult to carry out, nor more doubtful of success, nor more dangerous to handle, than to initiate a new order of things.” Machiavelli, The Prince.
- 2. Tools What theyare Advantages/Disadvantages How they are used
- 3. Tools Olympic lifts Powerlifts Assistance exercises Kettlebells Heavy ropes Suspension training
- 4. Trends Functional training Conditioning Core training FMS/Corrective exercises
- 5. Olympic Lifting: Cautions Very fast, not forgiving of mistakes Requires specialized equipment Requires specialized instruction Very technical, takes a long time to learn
- 6. Powerlifting: Diminishing returns/injurypotential…
- 7. Functional training Trainingwith much better application to “real life” than traditional strength training and cardio. Balance, unstable, unilateral training. Great branding. Isn’t increased muscle mass and strength functional?
- 8. Conditioning In theory,getting the benefits of doing cardio (burning calories, cardio-vascular fitness, endurance, etc.) without actually having to do cardio. Involves performing a series of strength training exercises, for a period of time, with little to no rest. Theory: best of all worlds
- 9. Conditioning, cont. Inthe 1980’s we called it either circuit training or getting in shape for our sport With 21st century branding you have: CrossFit Insanity P90X High intensity interval training Metabolic conditioning MetCon Conditioning Etc… “Outward show is a wonderful perverter of reason.” Marcus Aurelius, Meditations.
- 10. Conditioning Benefits: Groupsetting good for adherence Variety, “fun,” not boring Easy to increase/decrease intensity Concerns: One size doesn’t fit all Group setting also promotes injuries and overtraining/peer pressure Branding leads to dogma Cardio can be very intense too, most people just don’t want to do it at that level – too hard “The first rule of CrossFit is to talk about CrossFit…”
- 11. Conditioning: What about cardio? Too much of anything is bad What are you training for? Bro science Article titles from www.t-nation. com: “Fasted cardio eats muscle” “Regular cardio will make you fat” “Cardio kills” “The death of steady state cardio” “The final nail in the cardio coffin”
- 12. Core training “Allmovements originate in or are coupled through the core” Core training focuses on the muscles at the lumbar-pelvic region The thought is this training will improve athletic performance, prevent lower back injuries, and rehab lower back injuries No evidence for any of those things, but it’s fun
- 13. Core training Stabilizationexercises “Classic” exercises Balance exercises
- 14. FMS/Corrective exercises Thereare things fundamentally wrong with how you move. If these things are not fixed, you will be (or are) in severe pain and will possibly be disabled later in life. A functional movement screen (FMS) can diagnose these things and then a corrective exercise program can be designed to help you.
- 15. What’s wrong withyou? There are muscles that you don’t do a good job activating. There are other muscles that you activate too much. You have scar tissue in the connective tissue that surrounds and makes up your muscles. All of this alters your movement patterns.
- 16. Altered movement patterns… Altered movement patterns Adaptations in tissue/microtrauma Changes in muscle recruitment patterns Pain/injury
- 17. Diagnosis, examples (thereare others) Overhead squat Hurdle step In-line lunge Shoulder mobility Active straight leg raise Trunk stability push up Rotary stability
- 18. Tools for corrective exercises Self myofascial release for scar tissue and areas that are overly active Stretching Exercises for areas that are not active enough Lots of balance and stabilizing exercises
- 19. Thoughts on corrective approaches Awesome marketing and sales potential Sounds great No research basis Research disputes foam rolling, flexibility and neural activation, and is mixed on the FMS Makes assumption about how the body functions that aren’t really founded in anything “Skepticism is the mother of security” Frederick the Great
- 20. “Since, however, theblind leads the blind they fall into the ditch together.” Tertullian, Against Marcion.