Wednesday, August 18, 2010
Ryan Andrews of Precision Nutrition: The PN voice of Reason and Wellbeing Education
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I've said before how much i like the Precision Nutrition program (review) for a bunch of reasons: as an approach to eating, it's based on nutrition habits not calorie counting. These habits act as a baseline to help one learn what and how our bodies respond to different foods in different circumstances. It's also got a great approach to health and well being in terms of getting sufficient movement happening.
But one of the things i have celebrated about PN in particular is the forum, which really means the people and the interaction with people offered there. This is a model of great forum interaction made up of just super folks. And the folks from PN are full participants along with folks just wanting to learn a healthy way to get to understand ourselves and food, students and professionals from all walks of life. As resources there are professional trainers from a rich variety of backgrounds, scientists, nutritionists, body workers, physicians, it's an amazing mix of expertise and experience. The quality of the interaction is first class, polite, convivial, witty, knowledgable and respectful. If you hang out on forums at all you'll appreciate how exceptional this sounds. It's par for the course here.
Personally, i've connected with lots of great folks at PN over the several years i've hung out there, learning about nutrtion and working out. Georgie Fear and Mike T. Nelson have contributed to numerous posts here. Roland Fisher, trainer extraordinaire i've mentioned often and you'll see his comments from time to time on the blog. Carter Shoffer's approach to peri-workout drinks on the PN forum is second to none, and he has a way of coming up with great analogies for difficult concepts - he's one of the guys that makes the Forum such a great place to be.
If we accept that leadership comes from the top and leadership sets the tone, then getting to engage with John Berardi a bit more this year shows that that niceness and professionalism does come from the team lead. His unflagging optimism about folks getting healthy with balanced food and workouts with the best of science and practice is inspiring.
More recently i've had the pleasure of interacting a bit more with the guy who's become literally "the Voice of PN" - Ryan Andrews is the person doing the voice overs for the forum tutorials, and more recently for the Precision Nutrition online Certification materials. He's also the author of 99.9% of PN's incredible and well researched "All About" article series. One of the assets of of getting PN is access to the forum, and access to the forum includes these practical/research summaries on everything from Cholesterol to Creatine; from Sleep to Protein to BCAAs to Fish Oil to - well anything to do with nutrition health and well being, pretty sure there'll be a PN All About article there.
I aksed Ryan if he's be willing to have a wee chat about who he is and how he's come to connect with PN, and a bit about his own approach to food and life. He agreed. The following is our discussion. To kick things off, here's Ryan's signature:
What are some of the trends in nutrition that are well let's say scary on the one hand or exciting on the other?
think ROland Fisher said something like but a child asks for stuff all the time, too, and it wouldn't be smart to deliver on that request all the time. So, what's it mean to "listen" wisely, shall we say, and how have you seen this go south?
Speaking of bombarding, could we talk a wee bit about popular voices on food right now? Michael 
Pollan for instance - very popular guy; great presence as part of food inc, very critical of what he calls nutritionism. This is Precision NUTRITION - what's your response to Pollan-ism, let's call it?
Cool, can you offer a couple of examples of science knowledge meeting reality where you seen this happening? that someone would recognize it as the two places coming together?
. 
Thank you very much, Ryan.
Related Articles:
This post is an interview with Ryan Andrews, Education director of Precision Nutrition. Ryan walks the talk, all the way down. He brings a careful, thoughtful eye to a wide range of issues in nutrition practice. As you'll see, he's a pretty exceptional person, with a life time's passion for wellbeing, blending good nutrition, health and fitness practices and thoughtful awareness of the choices we make within those practices.
I've said before how much i like the Precision Nutrition program (review) for a bunch of reasons: as an approach to eating, it's based on nutrition habits not calorie counting. These habits act as a baseline to help one learn what and how our bodies respond to different foods in different circumstances. It's also got a great approach to health and well being in terms of getting sufficient movement happening.But one of the things i have celebrated about PN in particular is the forum, which really means the people and the interaction with people offered there. This is a model of great forum interaction made up of just super folks. And the folks from PN are full participants along with folks just wanting to learn a healthy way to get to understand ourselves and food, students and professionals from all walks of life. As resources there are professional trainers from a rich variety of backgrounds, scientists, nutritionists, body workers, physicians, it's an amazing mix of expertise and experience. The quality of the interaction is first class, polite, convivial, witty, knowledgable and respectful. If you hang out on forums at all you'll appreciate how exceptional this sounds. It's par for the course here.
Personally, i've connected with lots of great folks at PN over the several years i've hung out there, learning about nutrtion and working out. Georgie Fear and Mike T. Nelson have contributed to numerous posts here. Roland Fisher, trainer extraordinaire i've mentioned often and you'll see his comments from time to time on the blog. Carter Shoffer's approach to peri-workout drinks on the PN forum is second to none, and he has a way of coming up with great analogies for difficult concepts - he's one of the guys that makes the Forum such a great place to be.If we accept that leadership comes from the top and leadership sets the tone, then getting to engage with John Berardi a bit more this year shows that that niceness and professionalism does come from the team lead. His unflagging optimism about folks getting healthy with balanced food and workouts with the best of science and practice is inspiring.
More recently i've had the pleasure of interacting a bit more with the guy who's become literally "the Voice of PN" - Ryan Andrews is the person doing the voice overs for the forum tutorials, and more recently for the Precision Nutrition online Certification materials. He's also the author of 99.9% of PN's incredible and well researched "All About" article series. One of the assets of of getting PN is access to the forum, and access to the forum includes these practical/research summaries on everything from Cholesterol to Creatine; from Sleep to Protein to BCAAs to Fish Oil to - well anything to do with nutrition health and well being, pretty sure there'll be a PN All About article there.
Ryan Andrews: "PN isn't about dieting.
PN is about helping people find what works for them."
PN is about helping people find what works for them."
Ryan D. Andrews, MS, MA, RD, CSCS, NSCA-CPT, ACSM-HFS, CISSN Director of Education - Precision Nutrition ---Healthy Food Bank --Compassionate CooksCan we touch on your training? The formal path you've taken with respect to nutrition work?
I did my undergrad in exercise science. I did my graduate degrees in exercise science and nutrition. When I arrived at grad school, I quickly realized that to have any impact in the nutrition world, I needed to become an RD. If I didn't get the credential, I would have always felt limited to what I could recommend to people.Can you talk a little about the RD? That's a biggie in terms of qualifications. But it's also a qualification i've seen met with considerable skepticism of late as people being wedded to the high carb world that is the Food Pyramid.
A RD spends at least 4 years studying nutrition, then does a 6-12 month nutrition internship, then must pass an exam, then does continuing education each year. In the past, I think RDs felt like they had to follow the governments advice about eating. But now, more RDs are starting to question old science and challenge strategies that aren't working. I know some RDs who are bright, cutting edge, and really help people get healthy. I alsoNo argument there. So moving away from the formal to the personal: one of your first tags on the PN bio is that you were a competitive bodybuilder. My sense of competitive bb is that there's a lot of time spent starving and feeling like crap. is this an incorrect view?
know some RDs who are boring, outdated, and don't know how to help people
eat (and can't eat healthy themselves). I guess most professions are like this, huh?
So why bb, and why competitive bb?When preparing for a contest, you are hungry and feel like crap. When trying to put on mass, you are always full and feel like crap.
I discovered weight training when I was 13 years old. I discovered healthy nutrition when I was 14 years old. I became fascinated with the ability to alter these to alter my body.Where did bodybuilding and nutrition intersect for you?
They always went together. Ever since I had my first training partner at age 14 - a discussion about training was always followed up by a discussion on eating.Sounds like you've had an interest in nutrition from your undergrad days - how did that happen?
I was interested in nutrition before college. I remember thinking how amazing it was that I could actually study exercise/nutrition after high school.OK, this is even more atypical. When your friends asked what you wanted to study and you said "food" how'd you describe the interest? Did you also like cooking at this point?
At this point, it was about nutrition science. People knew I was in shape and competed in bodybuilding. I was always known as the "nutrition and exercise guy." It's interesting looking back, because I actually knew very little about food, culture, farming and cooking. Only about science.You've written about not stepping on the scale much, and being a vegetarian who has his diet rather dialed in. How long did it take you to get that setting for yourself?
I'm always making adjustments and evolving. After bodybuilding, I was really able to listen to what my body needs, and treat my body well, instead of always forcing it to extremes. I know when I am making healthy decisions in my life. Seeing a number on the scale doesn't serve any purpose to me.Since this parameter *is* such big deal with so many of us, do you find that you're working to help folks find your perspective around the scale? For folks who are concerned about that number - or need to demonstrate a number for their sport, what is a suggestion you'd make to either group?
In terms of food decisions, when did the vegetarian (or is it vegan?) approach kick in for you? would you care to talk a little bit about that for you, your decision process? Your challenges?With everything related to nutrition, exercise, and lifestyle, it's about helping the person find what works for them. What works for me doesn't work for everyone. I do think that a lot of people feel like they 'need' a scale to have success with health - but really, I try to remind them that daily behaviors are what matters. We know what to do to be successful - the scale shouldn't dictate how we feel about ourselves and our habits. Even with bodybuilding, the scale didn't matter much. It was about how I looked in the mirror and how I felt about my physique. I would challenge everyone to think about how the scale impacts their life - and how it benefits or harms your decisions.
I was taking an "ethics in research" class during grad school. We were discussing animal research. I realized I wasn't very comfortable with using animals in research. I talked to my lab partner about this and she asked if I ate meat. I told her yes. She informed me that I was killing animals every day. I had never made that connection before. Meat was always just XX grams of protein. That's it. So, from that moment forward, I haven't consumed meat. The more I learned about animals being used in food production, the more I wanted to eat plant-based. I transitioned to a 100% plant-based diet over the next couple years (empahsis mine, -mc).That's cool that it took time to make that total plan move. Now that you're there, how long has it been? i ask because many people float back and forth, and a consistent non-meat approach over time is still pretty rare.
I haven't consumed meat for over 6 years. I haven't consumed any animalWhat is your biggest challenge when it comes to nutrition practice?
products at all for over 4 years.
Remembering what my values are when it comes to nutrition. Sometimes in our society, it's easy to forget and go with the masses.John talks about every two years doing the get shredded thing - do you have a similar walk in the desert?
No. Restrictive diets don't lead to anything positive for me. They mess with my head and end up making me disregard my body.That's very interesting. Are there any other ways you find that you listen to your body? i guess i'm thinking about movement, pain/injury etc?
I always allow wiggle room with my workout schedule. If I feel run down and fatigued, I take time off. If I feel full of energy and loose, I'll do extra workouts. If any movements feel awkward and/or painful, I do something else. I used to force things, and this led to pain/injury.How did you get SO involved with Precision Nutrition?
I've been following JB since I was 19 years old. Fast forward several years to when I was at Hopkins, I collaborated on a few projects with JB. We worked together well and got along. We did some articles for T-nation and some presentations for the NSCA. From there, I ended up wanting to transition away from Maryland, and JB offered me a job with PN.What are some of the features that have appealed to you, and that keep you involved?
PN isn't about dieting. PN is about helping people find what works for them. We provide a basic foundation, and then guide people through the outcomes based decision making process. Is it working? Or is it not working? Then make adjustments. PN is open-minded and progressive. I find those qualities essential. Also, PN has some of the most interesting and bright people I've ever met.That really resonates with what i've found too from the participant side. Folks on the forum tend to stick around long after whatever body comp challenges we've worked through, too. It's cool.
What are some of the trends in nutrition that are well let's say scary on the one hand or exciting on the other?
Nutrigenomics. It's fascinating and exciting, but opens a new level of "information overload" that North America probably can't deal with right now [see Berardi's interview with field leader Dr. Ahmed El-Sohemy here or here -mc].Have you seen folks general knowledge about food get worse or better?
It's weird. I've seen knowledge about calories and nutrients get better among the general population, but I've seen peoples knowledge about how to actually eat and listen to their body diminish.Really? since "listening to the body" seems to be a theme here, let's make sure we're on the same page for this. I remember you posting about eating now when you feel hungry - listening to that. And i
think ROland Fisher said something like but a child asks for stuff all the time, too, and it wouldn't be smart to deliver on that request all the time. So, what's it mean to "listen" wisely, shall we say, and how have you seen this go south?
We talk about it more here on calorie countingThis kind of thinking about food, relationships to food, what that means for the body, getting to grips with that, seems to lead to your title at PN is as director of education. What does that mean?
It comes back to what we REALLY want, what we value. Sure, eating donuts and sitting around might bring temporary pleasure - but it doesn't REALLY feel good. It leads to low energy, mood swings, bloating, disease, the list goes on. When we crave fruit - eat fruit, enjoy the fruit, stop just before being fully content, and move on. Once we start selecting whole foods, unaltered, our hunger and satiety cues recalibrate.
I am involved with educating people. I help with articles, presentations, coaching, certifications, courses, etc.Part of this work is the new Precision Nutrition Certification. Let's talk about that for a sec. There are existing certs out there - the CSCS and similar organizations also certainly have big chunks of their exams on nutrition for athletics. What did you want to do differently with the PN certs?
We wanted to keep it real. We wanted to provide textbook knowledge and then connect it with real world eating.Is that the main gap in current nutrition training?
Yes. There is a gap between science and real world eating. And there is a gap between science and where actual food comes from.As part of support for addressing this gap, the level 1 cert has put together an awful lot of resource from content to content types including a fat textbook, voice over slides, workbook, a discussion forum where the PN team is very responsive. When did you decide to do this and how did you decide to to in this way?
It was in the works for a couple years. JB and I collaborated and took it one step at a time.Let's talk about the text book for a second. How did y'all figure out the degree of complexity or not that you wanted to get into to make the content simple enough without being too simple?
It was helpful for JB and I to reflect on our educational experience and real world coaching experience. We focused on the items that are useful in both areas.How will folks know what to expect from a PN certified coach? I guess i'm asking about this because it seems that when stuff comes from organizations that sound generic like Candian College of Sports Medicine (there is no such thing - i just made that up, dear reader), it sounds a bit more authoritative than "precision nutrition" cert - than something effectively associated with a brand. One might think of such a coach "oh great: they know how to sell PN - i need someone who knows about nutrition; i don't want to eat 6 times a day" you know?
We want to empower PN certified coaches. We want to give them the knowledge base to help people with eating and health. Trainers are bombarded with nutrition questions, and having this certification will help them feel confident about responding.
Speaking of bombarding, could we talk a wee bit about popular voices on food right now? Michael Pollan for instance - very popular guy; great presence as part of food inc, very critical of what he calls nutritionism. This is Precision NUTRITION - what's your response to Pollan-ism, let's call it? Pollan is great. As people focus on the science and details of eating, we tend to eat worse. I think if we can join our scientific knowledge of nutrition with real world eating and culture - we'll have all bases covered, and really be able to achieve optimal health.
Cool, can you offer a couple of examples of science knowledge meeting reality where you seen this happening? that someone would recognize it as the two places coming together?
Example #1: "Wow, it seems like eating omega-3 fats is really good for my body. And gosh, omega-3 fats are found in flax seeds and hemp seeds. I'm going to start eating those in salads or on oatmeal."And related to food combinations, would you like two moments to talk about your take on Paleo?
Example #2: "Protein dense foods seem to be great for muscle mass and body
composition. I'm going to prioritize things like beans and greens each day
to ensure I get protein."
And one more again in the more popular/populist voices on food: Taub's good calories bad caloriesI don't really have any strong feelings on Paleo eating. No matter what, I think a diet based on whole, unprocessed foods is essential. But I've come across too many guys using "Paleo eating" as an excuse to eat a platter buffalo style chicken wings or get 2 big macs without buns. That ain't Paleo. I really like what Jack Norris has to say about it.
. He makes some excellent points and gives us some things to think about.
I don't think whole, unprocessed carb dense foods like grains and beans are resulting in health problems.For yourself, Ryan, how are you working out right now?
For the past few years, I've been doing more full body resistance training
and conditioning.
I'll do Monkey Bar Gym workouts 3-4 times per week
monkey bar gym tour with founder John Hinds
I'll also do a yoga class 1-2 times per weekYay on the no car. And with your own eating?
Other than that, I bike and walk each day since I don't have a car.
I don't like to spend too much brain power on my own eating. I already think about it enough with my coaching and job. Thus, simplicity rules.
I'll sometimes prep food in bulk. Stuff like brown rice, quinoa, lentils, or split peas for the week. Otherwise, I just prep food as I go.
I hardly ever carry food with me, as my job allows meals to be at home. If I'm going to be away, I just stop at a grocery store or healthy restaurant.
Most days:
-after my AM workout I'll have a super shake (with greens, fruit, nuts, etc.
Just like here: pn's super shake creations
If I am hungry later in the AM I'll have a slice of sprouted grain bread with some peanut or almond butter and some cut up veggies or salad
-Early afternoon I might have some roasted garbanzo beans and a piece of fruit
-For dinners - I'll rotate between veggie burgers, bean burritos, yams/potatoes, rice/beans, pizza, stir-fry's, big salads with aduki beans....stuff like that.
I drink lots of tea and water during the day -In the winter, I eat more grains, beans and cooked foods. In the summer, I eat more raw veggies and fruits and salads.A big yam for dinner, Ryan? This approach on the surface may seem a little un-PN's habits of protein and greens and fats at each feeding.
My meals aren't very "typical." I might have a big yam for dinner - that's it. Or a bowl of beans. Really basic stuff.
The way I eat works for me and my goals. And that's what PN is about. PN is about giving people a foundation and then helping to guide them in finding a strategy that works for them and their goals. Something that gets results and can be sustained.When you're not being Director of Education, what are you up to?
The way I eat is 100% PN.
I help at an organic farm. I am a newsletter editor for the American Dietetic Association. I do a lot of Monkey Bar Gym style workouts. I read lots of non-fiction. I help in the Boulder School Lunch Program. I like to go outside and bike, walk, swim. I really try to challenge myself to live a better life each day and figure out how to make the world a better place to live.A lot of folks would ascribe these kinds of principles to a religious or spiritual belief system. If that's not too personal, is that the case here, or is this the evolving Zen of Ryan?
I don't really follow any specific religion. Most organized religions don't appeal to me because it creates barriers between groups. One of my favorite quotes is by the Dalai Lama - "My true religion is kindness." I do my best to follow that religion.If there's one thing you'd like people to hold onto about nutrition, eating, what would it be?
Take a few minutes each day to think about the repercussions of your food choices. Think about how they impact the planet, your health, animals, workers, and so forth. Then make sure you are living in line with what you value.
Thank you very much, Ryan.
Related Articles:
- b2d nutrition article index
- Where Calorie Counting may fit in
- what's a whole protein or whole food?
- Georgie Fear on digestive enzymes...
- A minute with mike on protein timing
- 8lbs of lean mass in one hour
- change in diet is hard
- help with motivation in food practices and beyond
- human support helps with food practice change
- real cacao chocolate cake.
- balsamic vinegar - for that getting more from less eating.
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Saturday, August 14, 2010
A Model of an Athlete, of Athletecisim: z-health's 9s - also a model of coaching
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Here's a question that seems to be poking me on from the earlier "do we enjoy all our workouts/practices/training sessions?" And it's: What is our model of performance? what are the qualities to which we aspire in terms of living what i'm increasingly seeing as "embodied" lives - where we get that we're not just brains with bodies, but that our bodies are life enhancing? Before answering this, one might wonder why do we need a model? Why not just you know, keep moving? Eat well, rest well, move well.
Yup. That's great. For a certain quality of well. But what makes up that "wellness"? How do we understand that wellness so we can make decisions about what to include in our practice and what to discard; what's useful and what's for later, or not at all? Frameworks, models of a system, an organism can help. Indeed, these kinds of templates are usually more effective than specific programs. They usually relate to principles from which skills and pragmatics can be derived, progress or just needs assessed. And if we're actually in a place to coach someone, the value of such frameworks becomes even greater.
Let's consider what we mean by principle centered frameworks, consider the athlete in this, and take a look at the benefit of such an approach as a coaching model, too.
Principle Informed Frameworks - Models in Other Domains
We have examples of such adaptable models in other aspects of our way of being in the world. Steven Covey, author of the ubiquitously cited 7 Habits of Highly Effective People
demonstrates why
having a framework informing what we do is part of being truly effective. For instance, he's well known for his expression rather than prioritise your schedule "schedule your priorities." In other words, make deliberate time for what is important. That's a principle. He calls it "put first things first" or suggests that "the main thing is to keep the main thing the main thing." To figure out what comes first, he has strategies to align with one's "true north" - one's principles. Come from principles first, not strategies like to-do lists or calendars. Those are tools; they are just the implementation details.
In another now-foundational text about business success, Jim Collins and his team in Good to Great 
attempt to reverse engineer a set of principles that are in common with companies that made the leap from being Good companies to Great companies - companies that have beaten the market repeatedly for a particular period, by a particular percentage consecutively.
Themes recur from attitudes of leaders to the way organizational management works. One of my favorite principles from the book is Get the Right People on the Bus. With the right folks, one can do almost anything, and thrive in any climate.
What's also interesting about the book is how many times Collins finds himself asking participants in the interviews about what their company's mission or vision is - and how this wasn't necessarily ever an explicit thing for people. The actions they took were not necesarily part of a pre-fabricated plan. It was just the right thing to do.
The role of folks like Covey and Collins is to analyse the seeming instinctive behaviours of the Great
and translate them into principles first and, following this, skills that can be practiced in line with these principles. For Covey, i'd suggest that the book First Things First 
is very much the workbook for the temporal organization part of the Seven Habits.
By developing skills practice, as in anything, skills are first paths towards accessing an action we want to accomplish - from a better tennis swing to a better email response practice (which may mean less email). Second, the repeated practice of a skill makes it a kind of habit or even reflex. That is we do it without having to think about it. It becomes engrained. For folks who constantly practice their skills, they become not just reflexive habits but stronger patterns. Talking with Steve Cotter the other day about a really nice GS snatch tutorial video he did, he was saying he had to do a new one because he was finding his technique was refining much faster now - months rather than years. Steve has been so focussed on his snatch technique and on teaching that technique in his IKFF for GS practice and competition, no kidding he's finding new performance refinements fast. It's amazing what having to teach does to thinking about breaking something into the most teachable units.
Model of the Athlete means Focus for Skills Development
Which brings us back to athletics from a principle driven model. So what is an athlete? or what are the attributes of athleticism? That's almost as bad as asking "what is motivation?" It's a skill too.
SO here's a model of an athlete that Eric Cobb put together and around which Z-Health (overview and index of related articles) is based.
Strength, sustenance, skill, suppleness, stamina, structure, spirit, style and speed. All *equal sized* nodes on this graph. We all need strength: what kind of strength do we need in particular for what we do? Likewise suppleness. We all need to eat and recover. How tune that? How might one's structure be utilized or tuned to better support one's athletic goals? What about sports skills? How's one's physiological stamina mapped to one's ability to endure, to support, to be? to one's spirit? And what about one's own way of doing things, one's style? How support that to enhance rather than break one?
In graphing terms, this equal-node model is also a hub and spoke diagram where "the athlete is at the center" (the phrase you will here Cobb and Co. repeat often) and where everything is mediated through that center. This paradigm of the athlete as the mediating center of some core attributes takes coaching in an interesting direction, and situates Z-Health as a robust approach to training longevity that goes way beyond the foundation of movement drills.
I've written quite a bit about the principles from neuroscience that Z-Health translates as a kind of engineering of movement science or neuroscience into training practice. We've looked at Z-Health from dynamic joint mobility, to pain models, to threat modulation to CNS testing. the focus has been to improve movement quality and thereby to improve movement performance. These are the fundamental components of Z-Health. Moving limbs well, threat modulation for effective adapatation, these are the primary building blocks of the Z-Health approach as taught in the R,I,S and T certifications. But these fundamentals are themselves motivated by this overall model of the athlete, where the goal is how best support the athlete.
In other words, the goal of Z-Health as an approach is actually to use this model of the athlete (and in Z the starting point is "everyone is an athlete") as a principle-oriented, skills-based guide to coaching> The goal, as a coach, is to learn the skills - driven by the best practical, clinical and science lead research out there - to guide an athlete's performance on each of these parameters. Cobb talks about the best coaching is knowing when to emphasize which of these compnents in training, which then means knowing how emphasize the component, and within that, what content specifically to offer the athlete. That's non-trivial. That's serious stuff. Principles are serious. And the expectation is rather that as coaches we walk the walk not just talk the talk. I've said it before: everyone needs a coach. Do you have a coach who can talk with you about your speed and your swing and your sustenance? Why not? Here's a list of master trainers who really walk the walk.
Great Coaching - Practical Principled Coaching
for Deliverable, Repeatable, Skills-based Athleticism
We are wired to learn and to adapt - it's part of our survival mechanism.
Part of the approach of the 9S model is to break down components of practice into learnable skills. All of the movements in the basic drills of R and I phase are based on athletic movements (this is particularly apparent in I-Phase).
In the 9S courses, the emphasis is on getting at these larger components of athleticism and focusing on usable knowledge and practical skills, from nutrition to strength to speed to style, to make us better coaches, so that we have the depth and breadth to provide the right knowledge, the right tools, at the right time, within a pretty broad, holistic view of an athlete fundamentally as a person. As an example, last year in Sustenance and Spirit, we spent considerable time practicing coaching skills as drills. Active Listening anyone? This was really challenging work for a lot of us: how to listen and respond rather than just program and push. That was aside from the depth of detail we got into on basic nutrition, inflammation processes, supplement studies and related. Not just knowledge; not just tools but how to engage, when to deliver the right ones and the right time.
The cool thing i think is that stuff when we see someone great do it, we often take the approach of "wow, that person is really gifted - they just have that talent. what a gift" But a lot of that stuff can be taught. And practiced. With intent. We can develop skills. We can learn not only the tools to have to be a great coach, but how to BE a great coach.
And sure there may be folks who are naturally gifted. But as Geoff Colvin notes in Talent is Overrated
, and as Gladwell notes in Outliers
, putting in the time to practice a skill is what separates the best from the rest. We need our ten thousand reps. But knowing the skills to rep, when, for how long - that's what makes a great coach, and how to be a great coach is no small thing. But a lot of it is skills too, and skills can be (a) taught and (b) practiced.
There's an elegance to Cobb's model that i suspect as it becomes better known will end up plastered over strength coaches' walls. Sports programs will teach the 9S's as a way of communicating training goals and measurements. And what a day that will be.
It takes a certain kind of genius to ask the obvious questions and then find not only the non-trivial answers but the solutions that make them tractable, teachable, learnable while letting them still be wonderful. I think that likely Eric Cobb has done this with this approach to coaching, with the athlete-centred model of athleticism. Why? because it is principle centered, science based and skills-oriented. Each course, each cert is always geared to "what can you do with this monday morning when you're back with your athletes?"
Taking It Home.
This post started with a question about how do we guide our pursuit of embodied happiness, embodied well being? Having a model of what makes up success in a given domain seems to be a pretty good approach. Covey has such a model for engaging with others. Collins has a model for corporate progress. And i'd suggest Cobb (wow, another C) has a model for athletic well being. And since we all have bodies and move, well, everyone is an athlete.
So if you've been riffing on Z-Health as a great approach to movement, and feeling better, maybe moving out of pain or into better performance having seen a Z-Health coach, that's great. It is super fantastic for this. If you're interested in getting started with Z-Health, here's a big fat Z-Health overview.
If you're thinking about an approach to training, about learning skills to train better, and about getting at the science of movement and these 9S's in an intelligent, useful and usable way, Z-Health is really reaching to get folks there. And that's kind of a new paradigm too for fitness, strength and conditioning, and sports-oriented training. Kinda makes me go hmm. This is an interesting place to be, and i'm inclined to watch this space. Tweet Follow @begin2dig
Yup. That's great. For a certain quality of well. But what makes up that "wellness"? How do we understand that wellness so we can make decisions about what to include in our practice and what to discard; what's useful and what's for later, or not at all? Frameworks, models of a system, an organism can help. Indeed, these kinds of templates are usually more effective than specific programs. They usually relate to principles from which skills and pragmatics can be derived, progress or just needs assessed. And if we're actually in a place to coach someone, the value of such frameworks becomes even greater.
Let's consider what we mean by principle centered frameworks, consider the athlete in this, and take a look at the benefit of such an approach as a coaching model, too.
Principle Informed Frameworks - Models in Other Domains
We have examples of such adaptable models in other aspects of our way of being in the world. Steven Covey, author of the ubiquitously cited 7 Habits of Highly Effective People demonstrates why having a framework informing what we do is part of being truly effective. For instance, he's well known for his expression rather than prioritise your schedule "schedule your priorities." In other words, make deliberate time for what is important. That's a principle. He calls it "put first things first" or suggests that "the main thing is to keep the main thing the main thing." To figure out what comes first, he has strategies to align with one's "true north" - one's principles. Come from principles first, not strategies like to-do lists or calendars. Those are tools; they are just the implementation details. In another now-foundational text about business success, Jim Collins and his team in Good to Great attempt to reverse engineer a set of principles that are in common with companies that made the leap from being Good companies to Great companies - companies that have beaten the market repeatedly for a particular period, by a particular percentage consecutively. Themes recur from attitudes of leaders to the way organizational management works. One of my favorite principles from the book is Get the Right People on the Bus. With the right folks, one can do almost anything, and thrive in any climate.
What's also interesting about the book is how many times Collins finds himself asking participants in the interviews about what their company's mission or vision is - and how this wasn't necessarily ever an explicit thing for people. The actions they took were not necesarily part of a pre-fabricated plan. It was just the right thing to do.The role of folks like Covey and Collins is to analyse the seeming instinctive behaviours of the Great
and translate them into principles first and, following this, skills that can be practiced in line with these principles. For Covey, i'd suggest that the book First Things First is very much the workbook for the temporal organization part of the Seven Habits.By developing skills practice, as in anything, skills are first paths towards accessing an action we want to accomplish - from a better tennis swing to a better email response practice (which may mean less email). Second, the repeated practice of a skill makes it a kind of habit or even reflex. That is we do it without having to think about it. It becomes engrained. For folks who constantly practice their skills, they become not just reflexive habits but stronger patterns. Talking with Steve Cotter the other day about a really nice GS snatch tutorial video he did, he was saying he had to do a new one because he was finding his technique was refining much faster now - months rather than years. Steve has been so focussed on his snatch technique and on teaching that technique in his IKFF for GS practice and competition, no kidding he's finding new performance refinements fast. It's amazing what having to teach does to thinking about breaking something into the most teachable units.
Model of the Athlete means Focus for Skills Development
Which brings us back to athletics from a principle driven model. So what is an athlete? or what are the attributes of athleticism? That's almost as bad as asking "what is motivation?" It's a skill too.
SO here's a model of an athlete that Eric Cobb put together and around which Z-Health (overview and index of related articles) is based.
 |
| The Z-Health 9S model of the Athlete |
Strength, sustenance, skill, suppleness, stamina, structure, spirit, style and speed. All *equal sized* nodes on this graph. We all need strength: what kind of strength do we need in particular for what we do? Likewise suppleness. We all need to eat and recover. How tune that? How might one's structure be utilized or tuned to better support one's athletic goals? What about sports skills? How's one's physiological stamina mapped to one's ability to endure, to support, to be? to one's spirit? And what about one's own way of doing things, one's style? How support that to enhance rather than break one?
In graphing terms, this equal-node model is also a hub and spoke diagram where "the athlete is at the center" (the phrase you will here Cobb and Co. repeat often) and where everything is mediated through that center. This paradigm of the athlete as the mediating center of some core attributes takes coaching in an interesting direction, and situates Z-Health as a robust approach to training longevity that goes way beyond the foundation of movement drills.
I've written quite a bit about the principles from neuroscience that Z-Health translates as a kind of engineering of movement science or neuroscience into training practice. We've looked at Z-Health from dynamic joint mobility, to pain models, to threat modulation to CNS testing. the focus has been to improve movement quality and thereby to improve movement performance. These are the fundamental components of Z-Health. Moving limbs well, threat modulation for effective adapatation, these are the primary building blocks of the Z-Health approach as taught in the R,I,S and T certifications. But these fundamentals are themselves motivated by this overall model of the athlete, where the goal is how best support the athlete.
In other words, the goal of Z-Health as an approach is actually to use this model of the athlete (and in Z the starting point is "everyone is an athlete") as a principle-oriented, skills-based guide to coaching> The goal, as a coach, is to learn the skills - driven by the best practical, clinical and science lead research out there - to guide an athlete's performance on each of these parameters. Cobb talks about the best coaching is knowing when to emphasize which of these compnents in training, which then means knowing how emphasize the component, and within that, what content specifically to offer the athlete. That's non-trivial. That's serious stuff. Principles are serious. And the expectation is rather that as coaches we walk the walk not just talk the talk. I've said it before: everyone needs a coach. Do you have a coach who can talk with you about your speed and your swing and your sustenance? Why not? Here's a list of master trainers who really walk the walk.
Great Coaching - Practical Principled Coaching
for Deliverable, Repeatable, Skills-based Athleticism
We are wired to learn and to adapt - it's part of our survival mechanism.
Part of the approach of the 9S model is to break down components of practice into learnable skills. All of the movements in the basic drills of R and I phase are based on athletic movements (this is particularly apparent in I-Phase).
In the 9S courses, the emphasis is on getting at these larger components of athleticism and focusing on usable knowledge and practical skills, from nutrition to strength to speed to style, to make us better coaches, so that we have the depth and breadth to provide the right knowledge, the right tools, at the right time, within a pretty broad, holistic view of an athlete fundamentally as a person. As an example, last year in Sustenance and Spirit, we spent considerable time practicing coaching skills as drills. Active Listening anyone? This was really challenging work for a lot of us: how to listen and respond rather than just program and push. That was aside from the depth of detail we got into on basic nutrition, inflammation processes, supplement studies and related. Not just knowledge; not just tools but how to engage, when to deliver the right ones and the right time.
The cool thing i think is that stuff when we see someone great do it, we often take the approach of "wow, that person is really gifted - they just have that talent. what a gift" But a lot of that stuff can be taught. And practiced. With intent. We can develop skills. We can learn not only the tools to have to be a great coach, but how to BE a great coach.And sure there may be folks who are naturally gifted. But as Geoff Colvin notes in Talent is Overrated
, and as Gladwell notes in Outliers, putting in the time to practice a skill is what separates the best from the rest. We need our ten thousand reps. But knowing the skills to rep, when, for how long - that's what makes a great coach, and how to be a great coach is no small thing. But a lot of it is skills too, and skills can be (a) taught and (b) practiced.There's an elegance to Cobb's model that i suspect as it becomes better known will end up plastered over strength coaches' walls. Sports programs will teach the 9S's as a way of communicating training goals and measurements. And what a day that will be.
It takes a certain kind of genius to ask the obvious questions and then find not only the non-trivial answers but the solutions that make them tractable, teachable, learnable while letting them still be wonderful. I think that likely Eric Cobb has done this with this approach to coaching, with the athlete-centred model of athleticism. Why? because it is principle centered, science based and skills-oriented. Each course, each cert is always geared to "what can you do with this monday morning when you're back with your athletes?"
Taking It Home.
So if you've been riffing on Z-Health as a great approach to movement, and feeling better, maybe moving out of pain or into better performance having seen a Z-Health coach, that's great. It is super fantastic for this. If you're interested in getting started with Z-Health, here's a big fat Z-Health overview.
If you're thinking about an approach to training, about learning skills to train better, and about getting at the science of movement and these 9S's in an intelligent, useful and usable way, Z-Health is really reaching to get folks there. And that's kind of a new paradigm too for fitness, strength and conditioning, and sports-oriented training. Kinda makes me go hmm. This is an interesting place to be, and i'm inclined to watch this space. Tweet Follow @begin2dig
Thursday, August 12, 2010
The Eyes Have It - sometimes: using eye position to enhance strength
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I was fascinated by Geoff Neupert's article in the latest Power by Pavel Newsletter (issue 209, 08/09/10) about his experience using eye position in the press. Geoff is the author of Kettlebell Muscle. Absolutely awesome to see eye position highlighted in relation to how that action can support movement practice. That support is rather dependent on where and how in a compound move it's being used, and also what else may be happening in our somato-sensory systems. So let's look at eye position and postural reflexes and how they support muscle action a little more.
Geoff writes:
Geoff reports that this didn't work for him. When we understand the roll of vision in position, that result is not surprising, so we'll come onto why. He then proposes a revised move with a different head, jaw and eye position: the neck back a bit, chin up a bit and eyes slightly up.
Geoff says of this approach:
Test Early; Test Often The key thing to me in this article is that Geoff did "test" his new approach: did it improve his press? he says so an i believe him. Yet while he proposes a new technique for his press, and has some interesting theory to support it, whether or not that approach will be universally successful may be as likely as eyes down through the lift was successful for Geoff. May be. Dunno, maybe.
The take away from this story, at least for me, is less about a new technique that will work for everyone and more about: test it, because what works for you mayn't work for me, or for you later today, no matter how well we hypothesize why something works after the fact.
Let me step back a bit and say here's why i'm not surprised by GN reporting that eyes looking down *through the whole press* would likely/potentially not be a good idea: there's more going on than shoulder flexion in the press.
Eye Position and Reflexes when Reflexes work. Let me back up even further and say that the eyes are tied to reflexes that support extension, flexion, adduction, abduction, rotation. By reflex we mean involuntary automatic and near immediate response to a stimulus. Intriguingly, sometimes these reflexive responses can get buggered up, (and with the eyes, have particular effects on posture, among other things) but more on that anon.
When things are working right, we see looking down triggers flexion, looking up triggers extension looking in one direction triggers complementary adduction/abduction/rotation in the direction viewed.
Eye position is then used to complement/strengthen what can most benefit from that reflex. That may change throughout a lift. And what if while one thing is extending something else is flexing? What do we need help with the most? We'll look at an example to try in a sec.
Strengthening what needs to be strengthened throughout a lift
As an example of how eye position might change in a lift, let's take a look at the example from Geoff's article, the kettlebell press. The press is a rich movement: one may need eyes down to support shoulder flexion at the beginning of the lift coming out of the rack, then eyes towards the horizon and looking at the bell when the delts are at the weakest point, so strengthening rotator cuff movements, and post sticking point, eyes up to support the triceps extending (thanks to conversations last year with Zachariah Salazar Z-Health Master Trainer and RKC on these multiple positions in the press). In Pavel's pressing, as RKC Ken Froese pointed out to me, his eyes seem to follow the bell throughout, which may be great for someone with even strength, but not for someone with say a shoulder issue.
So keeping eyes down throughout the movement may be less productive for some people if where the weak link in the move shifts, and changing eye position will enhance that.
Try this at Home: A chin up (hands supinated) uses extension of the shoulder/lats firing, but it also uses elbow flexion (biceps coming into a curl). So what needs more help for you in a chin? Best way to find out: test either/or positions, depending if one's weaker link is shoulder extension/lats (eyes up) or biceps flexing (eyes down). Try both: what works better for you -when? Which is which may change as training progresses, or for just about any other reason, as we'll see below.
When reflexes seemingly aren't firing normally
Why would a doctor whack a knee if a reflex always fired as it was supposed to? We wouldn't need to test something that always works one way. Same thing with eye responses as demonstrated in what are referred to as postural reflexes, richly informed by the visual (and vestibular and proprioceptive) system(s):
Sometimes due to trauma or sometimes a long flight and jet lag, one's postural reflexes get really muted or actually cause the inverse effect reflexively in the body. There are tests for this (if you visit with a z-health certified coach who's done i-phase, for instance, they'll know these position/vision tests). The important thing to get is that our muscular responses - things as seemingly simple and immutable as flexion and extension - are intertwined with the somato-sensory system (visual, vestibular and proprioceptive function), and that these intertwined systems are constantly dealing with various stimuli. As Reiman and Lephart found in 2002:
Obviously, if one's visual responses to a direction are screwed up (say looking down doesn't strengthen your bicep curl, or cue an appropriate postural reflex), then using your eyes in a movement in that direction is also likely not going to help - in some cases it may seem to work against you if your body doesn't like that eye position, performance is going to suffer - until the thing gets fixed. And it is addressable.
Repetez après la model: Test It. So rather than getting super prescriptive about what will achieve what, great to have some heuristics about reflexes and eye position and of course form. But great too (a) to be sure to be able to refine application - like multiple eyes positions may be needed throughout a move and (b) to know that those reflexes are working as designed and (c) just test it.
If an eye position doesn't work - doesn't provide a performance boost or takes away from one - try something else. And if in a simple move like a biceps curl where eyes down should make that curl stronger and it doesn't work, maybe check with that qualified coach who knows how to work with these positions in case it's either a technique thing or something else that may need a bit of work.
We are Complex Integrated Systems There are 11 systems in the human being. They all interact with one another, from our skin to our reproductive system. There's no way we're going to be able know, a priori, what will unequicoably work for ourselves, little own everyone at all times. only salespeople seem to make such unequivocable claims about their products - it slices; it dices. always for everything. Really? What other domain is so certain?
In my main domain of human factors, this is why we can't make claims about the effectiveness of an interface based on how it works for ourselves alone, but have to test it rigerously so that we can say with some statistical power that it is effective to some degree, and even that is constrained like: for people aged x-y with these particular skill sets, they were able to use this tool to complete this task A% better than the previous tool design. Without that - even though we've developed that design with the best models of human performance from motor control to cognition available to us - the best we can say in our domain is "we liked it; why don't you give it a try and let us know if it worked for you."
Broken Record: Test it. Frequently, regularly. Vision is a potent system - the top of the somato sensory hierarchy. Makes sense that when it's firing well, it can help our other systems respond well. To use eye position to enhance a lift, therefore, means testing the eye position to see what action in a lift may need that enhancement - presuming that our visual reflexes are working as they're supposed to work. So again, if eyes down doesn't enhance that biceps curl, may be time to check vision, too. If it is, check eye position with the move. Test various positions through the move.
It's a really simple principle. It means having strategies to deal with a weak result to help make improvements. but at the very least it gives us information about tuning what we're doing.
Citation
Related Posts
I was fascinated by Geoff Neupert's article in the latest Power by Pavel Newsletter (issue 209, 08/09/10) about his experience using eye position in the press. Geoff is the author of Kettlebell Muscle. Absolutely awesome to see eye position highlighted in relation to how that action can support movement practice. That support is rather dependent on where and how in a compound move it's being used, and also what else may be happening in our somato-sensory systems. So let's look at eye position and postural reflexes and how they support muscle action a little more.Geoff writes:
For the last four years, until recently, I promoted a neutral head, eyes down posture for presses and jerks, thinking that this would increase flexion at the shoulder and therefore increase shoulder mobility and allow for the weight to go up easier.
Geoff reports that this didn't work for him. When we understand the roll of vision in position, that result is not surprising, so we'll come onto why. He then proposes a revised move with a different head, jaw and eye position: the neck back a bit, chin up a bit and eyes slightly up.
Geoff says of this approach:
This is excellent: Geoff tested the move to see if it worked better for him, today. Testing a technique is critical as adaptation is pretty individual; testing that neutral head / eyes down thing sooner might have been a good idea too for addressing four years of press frustration.I then corroborated my findings with what the absolute best in the world do, confirmed my position, applied my "new" techniques, and started making progress once again.
 | |
| For more ideas on how to train these eye muscles, see Eye Heatlh: How Fast can you switch focus? |
Test Early; Test Often The key thing to me in this article is that Geoff did "test" his new approach: did it improve his press? he says so an i believe him. Yet while he proposes a new technique for his press, and has some interesting theory to support it, whether or not that approach will be universally successful may be as likely as eyes down through the lift was successful for Geoff. May be. Dunno, maybe.
The take away from this story, at least for me, is less about a new technique that will work for everyone and more about: test it, because what works for you mayn't work for me, or for you later today, no matter how well we hypothesize why something works after the fact.
Let me step back a bit and say here's why i'm not surprised by GN reporting that eyes looking down *through the whole press* would likely/potentially not be a good idea: there's more going on than shoulder flexion in the press.
Eye Position and Reflexes when Reflexes work. Let me back up even further and say that the eyes are tied to reflexes that support extension, flexion, adduction, abduction, rotation. By reflex we mean involuntary automatic and near immediate response to a stimulus. Intriguingly, sometimes these reflexive responses can get buggered up, (and with the eyes, have particular effects on posture, among other things) but more on that anon.
When things are working right, we see looking down triggers flexion, looking up triggers extension looking in one direction triggers complementary adduction/abduction/rotation in the direction viewed.
Eye position is then used to complement/strengthen what can most benefit from that reflex. That may change throughout a lift. And what if while one thing is extending something else is flexing? What do we need help with the most? We'll look at an example to try in a sec.
Strengthening what needs to be strengthened throughout a lift
As an example of how eye position might change in a lift, let's take a look at the example from Geoff's article, the kettlebell press. The press is a rich movement: one may need eyes down to support shoulder flexion at the beginning of the lift coming out of the rack, then eyes towards the horizon and looking at the bell when the delts are at the weakest point, so strengthening rotator cuff movements, and post sticking point, eyes up to support the triceps extending (thanks to conversations last year with Zachariah Salazar Z-Health Master Trainer and RKC on these multiple positions in the press). In Pavel's pressing, as RKC Ken Froese pointed out to me, his eyes seem to follow the bell throughout, which may be great for someone with even strength, but not for someone with say a shoulder issue.
So keeping eyes down throughout the movement may be less productive for some people if where the weak link in the move shifts, and changing eye position will enhance that.
Try this at Home: A chin up (hands supinated) uses extension of the shoulder/lats firing, but it also uses elbow flexion (biceps coming into a curl). So what needs more help for you in a chin? Best way to find out: test either/or positions, depending if one's weaker link is shoulder extension/lats (eyes up) or biceps flexing (eyes down). Try both: what works better for you -when? Which is which may change as training progresses, or for just about any other reason, as we'll see below.
When reflexes seemingly aren't firing normally
Why would a doctor whack a knee if a reflex always fired as it was supposed to? We wouldn't need to test something that always works one way. Same thing with eye responses as demonstrated in what are referred to as postural reflexes, richly informed by the visual (and vestibular and proprioceptive) system(s):
Visual and vestibular input, as well as joint and soft tissue mechanoreceptors, are major players in the regulation of static upright posture. Each of these input sources detects and responds to specific types of postural stimulus and perturbations, and each region has specific pathways by which it communicates with other postural reflexes, as well as higher central nervous system structures.There's even work to suggest that blinking or performing visual sacades may improve postural stability.
Sometimes due to trauma or sometimes a long flight and jet lag, one's postural reflexes get really muted or actually cause the inverse effect reflexively in the body. There are tests for this (if you visit with a z-health certified coach who's done i-phase, for instance, they'll know these position/vision tests). The important thing to get is that our muscular responses - things as seemingly simple and immutable as flexion and extension - are intertwined with the somato-sensory system (visual, vestibular and proprioceptive function), and that these intertwined systems are constantly dealing with various stimuli. As Reiman and Lephart found in 2002:
Motor control for even simple tasks is a plastic process that undergoes constant review and modification based upon the integration and analysis of sensory input, efferent motorWe occaisionally really get how intertwined these actions are if we ever have an inner ear infection, or find ourselves experiencing sea sickness or dizziness.
commands, and resultant movements.
Obviously, if one's visual responses to a direction are screwed up (say looking down doesn't strengthen your bicep curl, or cue an appropriate postural reflex), then using your eyes in a movement in that direction is also likely not going to help - in some cases it may seem to work against you if your body doesn't like that eye position, performance is going to suffer - until the thing gets fixed. And it is addressable.
Repetez après la model: Test It. So rather than getting super prescriptive about what will achieve what, great to have some heuristics about reflexes and eye position and of course form. But great too (a) to be sure to be able to refine application - like multiple eyes positions may be needed throughout a move and (b) to know that those reflexes are working as designed and (c) just test it.
If an eye position doesn't work - doesn't provide a performance boost or takes away from one - try something else. And if in a simple move like a biceps curl where eyes down should make that curl stronger and it doesn't work, maybe check with that qualified coach who knows how to work with these positions in case it's either a technique thing or something else that may need a bit of work.
We are Complex Integrated Systems There are 11 systems in the human being. They all interact with one another, from our skin to our reproductive system. There's no way we're going to be able know, a priori, what will unequicoably work for ourselves, little own everyone at all times. only salespeople seem to make such unequivocable claims about their products - it slices; it dices. always for everything. Really? What other domain is so certain?
In my main domain of human factors, this is why we can't make claims about the effectiveness of an interface based on how it works for ourselves alone, but have to test it rigerously so that we can say with some statistical power that it is effective to some degree, and even that is constrained like: for people aged x-y with these particular skill sets, they were able to use this tool to complete this task A% better than the previous tool design. Without that - even though we've developed that design with the best models of human performance from motor control to cognition available to us - the best we can say in our domain is "we liked it; why don't you give it a try and let us know if it worked for you."
Broken Record: Test it. Frequently, regularly. Vision is a potent system - the top of the somato sensory hierarchy. Makes sense that when it's firing well, it can help our other systems respond well. To use eye position to enhance a lift, therefore, means testing the eye position to see what action in a lift may need that enhancement - presuming that our visual reflexes are working as they're supposed to work. So again, if eyes down doesn't enhance that biceps curl, may be time to check vision, too. If it is, check eye position with the move. Test various positions through the move.
It's a really simple principle. It means having strategies to deal with a weak result to help make improvements. but at the very least it gives us information about tuning what we're doing.
Citation
Morningstar, M., Pettibon, B., Schlappi, H., Schlappi, M., & Ireland, T. (2005). Reflex control of the spine and posture: a review of the literature from a chiropractic perspective Chiropractic & Osteopathy, 13 (1) DOI: 10.1186/1746-1340-13-16
Riemann BL, & Lephart SM (2002). The Sensorimotor System, Part II: The Role of Proprioception in Motor Control and Functional Joint Stability. Journal of athletic training, 37 (1), 80-4 PMID: 16558671
Rougier P, Garin M (2007). Performing saccadic eye movements or blinking improves postural control. Motor control, 11 (3), 213-23 PMID: 17715456
Related Posts
- Why I - train for the sprain
- THe other side of the gym - training the somato-sensory system
- more stuff about integration of systems: z-health overviews.
Saturday, August 7, 2010
Do we enjoy *all* our workouts? Why not?
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Have you noticed that once we get into working out - way to go developing that habit - we can get pretty intrigued about what amounts to minutia relative to the rest of our daily minutes? That that intrigue can actually stop us from action, or take the joy out of our movement because it didn't match the plan? Maybe it's just me, but it seems the detail can get in the way of the Big Joyful Picture of I can move and ain't that grand.
You know the questions i mean, don't you? Should we eat BCAA's or Whey protein for post recovery? do i have a shake before or after a workout or both? Do i take the creatine before or after the workout? Do i rest for 30secs or 2mins between sets? Should i work out in the morning or the evening? Is it ok to run if i'm lifting weights and trying to mass up? I am totally THERE. oh yes.
While these things are all very interesting, for sure, and can be fun to think about, and play with, and all be part of the learning experience of getting keener about our practice, they can also be pretty intrigued, eh? I mean, how many of us workout to the degree that we really notice a difference if we do a recovery shake before or after each workout, each and every workout?
Does this give us joy? Is this what keeps us working out, or does it block us? I wonder if we mayn't be concerned that if we're not "serious" - if we're not gritting our teeth in every session, or falling over dead - that we haven't worked. The number of folks i hear just getting back into fitness doing something like p90x, celebrating on twitter that they "made it" through another workout -i've been there, the: unless we beat ourselves up, we're not working/getting better. I drove my family crazy with "must do my session whatever" - at all costs.
Is it maybe more important to stay well nourished all of the time, well rested all of the time - know how to check if our workouts are taxing us overly or just right - while we're doing them - and stay moving well and out of pain, all the time? Rather than intrigue over rep counts, powders, and nth degree data to get the perfect routine? How and where do we learn this?
That's sort of a related thought. This doesn't mean goals for our health and fitness can't be valuable, and i've enjoyed re-certifying for previous skills/strengths or getting cleared by qualified coaches to teach new ones, in the "do i know what i'm doing and can i help others achieve these things?" space. And going up for competitions to reality check oneself can be cool too. Dandy. Work hard; train for that goal. Super. Does my identity in some small (or not so large) depend on making that goal?
Another related thought: Do we put the same care and attention into the rest of our lives that we put into these workouts? Now wouldn't that be amazing. Or do we need to get back to the big picture in both? After all, we know so little about the minutia of tuning ourselves. The only constant seems to be, we need to keep doing it - something, anything - consistently, with good food and good recovery. Most after that are strategies to Know Ourselves within those general principles, but are still approximations.
Fun, pleasure, joy. Things we do need to add to this, right, not take away from it? I know a trainer, Kira Clarke, who says every workout is a joy, and i believe him (and he gets to punch people and be punched. And he's smiling). He even has a humour section on his site. Then there's Shannon Mauck, long distance runner, triathlete. Joy exudes from his pours. It's a little freaky.
Then for cutting to the chase, there's Rannoch Donald, Monk of the North of Simple Strength with his 100 Rep Challenge and Sunday Service: Let us Play.
I'll even suggest getting some frisbees and a field even make geeks happy. Finding ways to move more, not just restricted to what we usually consider "working out."
There are so many things we can do to move, feel well, do better that help us feel better all the time that seem to intrigue less and joy more. Who knows, we might even get well-er, fitter, stronger, faster at the same time.
This rich variety is a surprise to me. It's something i learned about on a course recently about Strength and Suppleness. We were shown how doing these itty bitty gestures with a stretch band adding just a wee bit of resistance brought most of us to our knees in effortful work. And then there was the post-work daily play. I watched Z-Health Master Trainer Freddys X Garcia - who is v.muscular - do dips and then duck walk across the floor as his workout with Trainer John Mendes. This is Mr. Hypertrophy's workout? Dips and Ducks?
A few of us thought that looked like fun, and started doing the duck walks beside Freddys - it was work - but at least two of us were laughing while our legs started to burn. This actually turned into a bit of a Systema ground work session with Leah Davison on how to move fast and low. Total surprise to get new knowledge within the context of these wee moves.
That we have so many choices - not just about the workout reps we do, but what we do any day. That too is a kind of quality.
The Perfect Rep. Pavel Tsatsouline talks not about workouts or training but about Practice. We practice our perfect reps.
Perfection requires a certain quality. I've thought of that qualtiy as being perfect form. But we are more than muscle and bone; we have more qualties and we bring these to everything we do.
Do i honour the perfection i seek to bring that lifeful of joy to every practice i undertake. I used to joke, "to press the kettle, we must love the kettle" - but i think that may be truer than i knew: whether that's to throw a frisbee, or press a kettlebell (i'm still reaching for that 24) or deadlift twice my bodyweight, or run faster the next time i do that hill. Or just promise to enjoy each step up the hill. That is also practicing perfect QUALITY in a new way. If that full on qualtiy of rep is just as important as its form, i may have to listen to myself more closely. Ensure that when working hard i'm pushing just right not too far. It's a discipline in itself. Am i strong enough not to rush but to be perfect?
Hard to describe, you know? We can choose to do a few fewer reps; we can choose to do isometrics instead of lifting heavy. We can choose to go for a run or pull a sled. As Threat Modulation coach Kenneth Jay said to me recently "Do you smell smoke? That's my brain"
Meditatus Radix. This may not be how many people want to practice. We are impatient and want to get there. I'm not sure how well i'll do at it either. But i do know that all the folks whose council i respect, with the possible exception of one person, are also really jacked up or recovering from same. So maybe something else needs to come into the mix too?
Life's rich pageant. Perhaps going for delight, for joy, for full QUALITY of perfection in our strength we will arrive stronger, more resilient and happier? Dunno. I'm still kinda stunned by the possibilities there. But they seem promising.
Related Posts:
You know the questions i mean, don't you? Should we eat BCAA's or Whey protein for post recovery? do i have a shake before or after a workout or both? Do i take the creatine before or after the workout? Do i rest for 30secs or 2mins between sets? Should i work out in the morning or the evening? Is it ok to run if i'm lifting weights and trying to mass up? I am totally THERE. oh yes.
While these things are all very interesting, for sure, and can be fun to think about, and play with, and all be part of the learning experience of getting keener about our practice, they can also be pretty intrigued, eh? I mean, how many of us workout to the degree that we really notice a difference if we do a recovery shake before or after each workout, each and every workout?
Does this give us joy? Is this what keeps us working out, or does it block us? I wonder if we mayn't be concerned that if we're not "serious" - if we're not gritting our teeth in every session, or falling over dead - that we haven't worked. The number of folks i hear just getting back into fitness doing something like p90x, celebrating on twitter that they "made it" through another workout -i've been there, the: unless we beat ourselves up, we're not working/getting better. I drove my family crazy with "must do my session whatever" - at all costs.
Is it maybe more important to stay well nourished all of the time, well rested all of the time - know how to check if our workouts are taxing us overly or just right - while we're doing them - and stay moving well and out of pain, all the time? Rather than intrigue over rep counts, powders, and nth degree data to get the perfect routine? How and where do we learn this?
That's sort of a related thought. This doesn't mean goals for our health and fitness can't be valuable, and i've enjoyed re-certifying for previous skills/strengths or getting cleared by qualified coaches to teach new ones, in the "do i know what i'm doing and can i help others achieve these things?" space. And going up for competitions to reality check oneself can be cool too. Dandy. Work hard; train for that goal. Super. Does my identity in some small (or not so large) depend on making that goal?
Another related thought: Do we put the same care and attention into the rest of our lives that we put into these workouts? Now wouldn't that be amazing. Or do we need to get back to the big picture in both? After all, we know so little about the minutia of tuning ourselves. The only constant seems to be, we need to keep doing it - something, anything - consistently, with good food and good recovery. Most after that are strategies to Know Ourselves within those general principles, but are still approximations.
Fun, pleasure, joy. Things we do need to add to this, right, not take away from it? I know a trainer, Kira Clarke, who says every workout is a joy, and i believe him (and he gets to punch people and be punched. And he's smiling). He even has a humour section on his site. Then there's Shannon Mauck, long distance runner, triathlete. Joy exudes from his pours. It's a little freaky.Then for cutting to the chase, there's Rannoch Donald, Monk of the North of Simple Strength with his 100 Rep Challenge and Sunday Service: Let us Play.
I'll even suggest getting some frisbees and a field even make geeks happy. Finding ways to move more, not just restricted to what we usually consider "working out."
There are so many things we can do to move, feel well, do better that help us feel better all the time that seem to intrigue less and joy more. Who knows, we might even get well-er, fitter, stronger, faster at the same time.
A few of us thought that looked like fun, and started doing the duck walks beside Freddys - it was work - but at least two of us were laughing while our legs started to burn. This actually turned into a bit of a Systema ground work session with Leah Davison on how to move fast and low. Total surprise to get new knowledge within the context of these wee moves.
That we have so many choices - not just about the workout reps we do, but what we do any day. That too is a kind of quality.
The Perfect Rep. Pavel Tsatsouline talks not about workouts or training but about Practice. We practice our perfect reps.
Perfection requires a certain quality. I've thought of that qualtiy as being perfect form. But we are more than muscle and bone; we have more qualties and we bring these to everything we do.
Do i honour the perfection i seek to bring that lifeful of joy to every practice i undertake. I used to joke, "to press the kettle, we must love the kettle" - but i think that may be truer than i knew: whether that's to throw a frisbee, or press a kettlebell (i'm still reaching for that 24) or deadlift twice my bodyweight, or run faster the next time i do that hill. Or just promise to enjoy each step up the hill. That is also practicing perfect QUALITY in a new way. If that full on qualtiy of rep is just as important as its form, i may have to listen to myself more closely. Ensure that when working hard i'm pushing just right not too far. It's a discipline in itself. Am i strong enough not to rush but to be perfect?
Hard to describe, you know? We can choose to do a few fewer reps; we can choose to do isometrics instead of lifting heavy. We can choose to go for a run or pull a sled. As Threat Modulation coach Kenneth Jay said to me recently "Do you smell smoke? That's my brain"
Meditatus Radix. This may not be how many people want to practice. We are impatient and want to get there. I'm not sure how well i'll do at it either. But i do know that all the folks whose council i respect, with the possible exception of one person, are also really jacked up or recovering from same. So maybe something else needs to come into the mix too?
Life's rich pageant. Perhaps going for delight, for joy, for full QUALITY of perfection in our strength we will arrive stronger, more resilient and happier? Dunno. I'm still kinda stunned by the possibilities there. But they seem promising.
Related Posts:
- workout recovery window? minute with Mike
- protein blends for vegans and omnivores
- learning to let go.
- motivation: it's a skill
- movement: all about z-health
Thursday, August 5, 2010
More Beautiful Swing(s): Franz's Picks of Exemplary Beautiful HardStyle Kettlebell Swings
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The kettlebell swing is a foundational movement to work with a kettlebell. Despite it's status as the basic kb move, it's also a whole lot more: it's a potent full body movement that can be used for work from strength/hypertrophy (a la Geoff Neupert's latest "kettlebell muscle" DVD and program) to lactate threshold work (like Kenneth Jay's Viking Warrior Conditioning) to endurance (my own humble running the bells as one of multiple variations). As a dynamic movement, it taps both coordination and these various kinds of strength in motion. It is a foundational move, but it is a powerhouse. Put together with the Turkish Get Up, it is a complete health program (as described in Enter the Kettlebell). Practiced well, it is also a beautiful, elegant movement.
A couple posts ago, i did an interview with Franz Snideman about the hardstyle kettlebell swing (the version taught in the RKC) as something worthy of practice towards achieving that Beautiful Swing. I asked him for examples of other Beautiful Swings. He named RKC TL's Delaine Ross, Keira Newton, Dennis Frisch, Dustin Rippetoe, Jason Marshall and Master Trainer Brett Jones.
These folks have kindly agreed to contribute a vid of their swings, and a few notes on their Swing perspective and offer some of their fave tips coaching clients. I'd like to thank Franz again, and each of the RKC's in this post for offering these resources so freely. Here we go
Beatutiful Swings in Motion
(geek note: sorry this is such a FLASH based post. When HTML 5 takes over, all browsers should be able to see vids without plugins)
Dennis Frisch, RKC TL, Denmark.
Micro Interview: At the time of the interviews, Dennis was on a well-deserved break. As soon as he's back, i'll slot in his thoughts on the swing.
Keira Newton, RKC TL of Dynamic Strength Kettlebells
Micro Interview with Keira on the Swing:
1. where or when does the swing fit into your own practice?
Jason Marshall of LoneStar Kettlebells (a real Texas Marshall)
2. what is the most common thing you would say your clients need guidance on with their swings?
1. where or when does the swing fit into your own practice?
Dustin Rippetoe, RKC TL, from wayofstrength.
2 &3 Usual Pitfalls & Favorite Tips
Brett Jones, Master RKC, author, start of multiple kettlebell and now Indian Club swinging videos.
Brett has been on the road of late like mad, and sent these through while making a home touch down. Thanks Brett.
First, two hands, then single hand to hand
Summary:
From these examples we have many heights, body sizes and limb lengths, but lots in common.
A beautiful swing is a move that lets the hips drive, for forward move and pull back; that gets the butt back to feel the hamstrings load, keeps the back flat, the neck in neutral. The knees do not move too much ahead of the ankles, the bell floats a bit at the top and drives back fast in the last part of the swing and then forward with power from the loaded hips.
Also, from looking at these, it might be more possible to get a sense of why a good coach, particularly one trained to work with whole body movement, may be able to help you unlock your swing, and thereby help all your movement. Love yourself: see a ck-fms or z-health certified RKC.
With practice and good coaching, you can tune your kettlebell technique to rock. With a clean swing, the foundation is there for an infinite variety of training options.
Thanks to all the folks who contributed.
Related Posts
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| Franz Snieman, RKC TL, one hand swing set up |
These folks have kindly agreed to contribute a vid of their swings, and a few notes on their Swing perspective and offer some of their fave tips coaching clients. I'd like to thank Franz again, and each of the RKC's in this post for offering these resources so freely. Here we go
Beatutiful Swings in Motion
(geek note: sorry this is such a FLASH based post. When HTML 5 takes over, all browsers should be able to see vids without plugins)
Dennis Frisch, RKC TL, Denmark.
Micro Interview: At the time of the interviews, Dennis was on a well-deserved break. As soon as he's back, i'll slot in his thoughts on the swing.
Keira Newton, RKC TL of Dynamic Strength Kettlebells
Micro Interview with Keira on the Swing:
1. where or when does the swing fit into your own practice?
When does the swing NOT fit into my practice, may be the question. I use the swing in almost every training session that I do. It is fundamental to kettlebell training for me.2. what is the most common thing you would say your clients need guidance on with their swings?
I am not sure that I can say there is one common thing. There are often a variety of things that I see people do, and to take it further, a varitey of combinations. Some of the most common are:3. and what's the tip you find helps them tweak their swing best?
- Squatting too much, not hinging at the hip
- Not finishing with a strong hip snap, and, or not engaging the glutes at the top.
- Timing! usually, a new person will think that they need to pull the kettlebell with with their hands, forgetting the essential hip snap. They also tend to forget that everything needs to lock into place at the top of the movement. On the flip side, they will pull away from the top of the swing too soon and lose the lat tension.
- Rounding the spine.
One of my favorites is that the swing is not an up and down (vertical) movement, it is a back and forth movement (referring to the hing at the hip). As a side note, I use a lot of different tips, because people learn in different ways and do well with hearing things in a variety of ways.
Jason Marshall of LoneStar Kettlebells (a real Texas Marshall)
1. where or when does the swing fit into your own practice?
For me, swings are used as a warm up tool, assessment tool, and conditioning tool. I'm not accustom to cranking out a ton of swings since it would be counterproductive to powerlifting, but I do like getting the occasional ETK set. I mainly use them as a warm up exercise to get the blood going and that allows me to assess how I'm feeling before my workout. I also use them on my GPP days.
For clients, it's a different story. The swing is everything...next to the get up.
2. what is the most common thing you would say your clients need guidance on with their swings?
I have to remind them to stay tall in their posture at the top and not to jut their chin forward. A tap with my finger on the crown of the head or a visual cue usually does the trick, as well as saying "tall posture". Also, getting the bell out of "the hole" or the hike position....keeping that transition quick is key to the explode/relax balance of the HS swing.
3. and what's the tip you find helps them tweak their swing best?
Wall squats and stick deadlifts for most, but it really depends on the mistake and who's swinging.bonus - any other wee note about the HS swing you'd like to share?
I've battled it out with the CF'ers on the "American Swing" and once they see the reasoning behind HS and feel the power and balance of it, it makes a lot more sense to start and master HS. There could be a place for AS, but it's a small window of practicality and too much risk for the reward. Start with HS, progress to snatches...THEN you might try some American Swings for some ballistic work. HS swings taught through the RKC are by far one of the most effective exercises for any application across the board. I can't really think of anything or anyone who wouldn't benefit from some form or version of it.Delaine Ross, RKC TL, of Condition, Inc.
1. where or when does the swing fit into your own practice?
Right now, I’m following Neupert’s Kettlebell Muscle and incorporate double swings twice a week. Before, when I wasn’t following a “book” protocol I would do Whitley’s “The Furnace” workout at least once a week – it’s basically dissected get-ups with swings in between.2. what is the most common thing you would say your clients need guidance on with their swings?
Hmm. In the intro class we cover a good many:
- -Not being explosive – trying to do it slowly to try to do it correctly when that’s pretty much impossible (then go over biomechanical breathing)
- -pulling with their arms (towel swings)
- -letting the bell fall too close to the ground (center hiking to the quarterback analogy)
- -squatting instead of hinging (box squat)
The best overall teaching cue I have used I stole from Doc Cheng: Imagine that you’re punching a heavy punching bag with your butt then jumping without leaving the ground.
3. In your swing one might say, from the side, that you're cranking your neck back but that just can't be. What's happening with your head in your swing.
I use the “look on the horizon” head position instead of exactly neutral. And it’s mainly because when people see my “neutral” and they dot have body awareness (when they begin) then they exaggerate the neutral and end up with a rounded back.
Dustin Rippetoe, RKC TL, from wayofstrength.
1.Where does the Swing fit into your practice?
My Swing practice has be interesting this year. I have pursed it in a more GTG fashion 10-20 heavy reps here and there as the opportunity presents itself. I have been experimenting with stance, forward knee allowance, head position, and letting the 'bell float a bit more (hence the higher "top"). The swing has become this year what the TGU was last year...a lab.
2 &3 Usual Pitfalls & Favorite Tips
Depends on client of course. Beginners tend to have little root and we work on getting them the desired heaviness. With that said, the static stomp deadlift with an emphasis on the lockout. Define the end point and the middle tends to take care of itself. My other favorite drill is letting victims swing three times and release on the fourth swing. If done well all the energy should go into the forward trajectory of kettlebell not knock them off balance.
I train a lot of RKC's and RKC hopefuls. These same folk tend to overemphasize the tension at the top and lose the ballistic aspect of the swing. What Brett Jones calls "Ugly style" The biggest tip I have been sharing with them is to "let the 'bell swing you" or Jeff O'Connor's tip "let it float."
Brett Jones, Master RKC, author, start of multiple kettlebell and now Indian Club swinging videos.
Brett has been on the road of late like mad, and sent these through while making a home touch down. Thanks Brett.
First, two hands, then single hand to hand
Summary:
From these examples we have many heights, body sizes and limb lengths, but lots in common.
A beautiful swing is a move that lets the hips drive, for forward move and pull back; that gets the butt back to feel the hamstrings load, keeps the back flat, the neck in neutral. The knees do not move too much ahead of the ankles, the bell floats a bit at the top and drives back fast in the last part of the swing and then forward with power from the loaded hips.
Also, from looking at these, it might be more possible to get a sense of why a good coach, particularly one trained to work with whole body movement, may be able to help you unlock your swing, and thereby help all your movement. Love yourself: see a ck-fms or z-health certified RKC.
With practice and good coaching, you can tune your kettlebell technique to rock. With a clean swing, the foundation is there for an infinite variety of training options.
Thanks to all the folks who contributed.
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Related Posts
- Franz Snideman, the Making of a Beautiful Swing
- Andrea Du Cane on Kettlebell Training
- Kenneth Jay on Viking Warrior Conditioning
- Dan John on the KB Press
- b2d KB Article Index
- Perfect Rep Quest series
- Full Muscle Firing for better strength and form.
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