Heart Rate Monitoring During Exercise – Karvonen Formula

August 31, 2012

My Resting HR as of Summer (Aug 2012) is around 49-59 BPM upon waking most mornings according to my portable finger Pulse-Oximeter SM-110. My Polar FT1 HR Monitor reads about 2-3 beats higher. But it’s probably safe to assume that my normal resting HR is an average of 55 beats per minute. It’s probably around 70 BPM while sitting around. Around 80ish while standing. I got it up to 172 BPM today during a 1 minute interval on my Schwinn Airdyne. I could have probably gone 10 beats higher going “all-out” but i was pretty uncormforable at that HR, which should be a good estimate of my current “anaerobic threshold/lactate threshold). According to my age, my estimated “maximum heart rate” is 182/183 (220 – 37/38 years of age) I will now use these numbers to estimate my heart rate zones using the Karvonen Formula. (Using this great website: http://www.briancalkins.com/HeartRate.htm)

My 60% of HRM according to the Karvonen Formula is and average of: 131 (129-133 range = RHR of 50-60 BPM). This is the lower range of HR. Or what i will rest down to but not below during exercise. Below is a list of target HR ranges for an average of my resting heart rate, which i set at around 55 BPM…



Chiropractic Care for Myself (8/31/2012 Visited Dr. Brent Smith, Smith Family Chiropractic/Maximized Living Health Center, Austin Tx) as well as good “general info”…

August 31, 2012

RESULTS FROM “QUICK ” SPINE SCAN, using Hand Held Meter-Reader Thingy: (oddly i met the chiropractor Brent Smith a week or 2 earlier at a “Dog Show” at the Palmer Event Center where i was there with some peeps for a craft show. He took a quick FREE scan of my neck with the same hand held divice and it showed that my entire cervical spine was fine EXCEPT the very top vertebrae. It showed that it was either Red or Blue, neither very good. When i had the scan done a week or so later i don’t believe it was there. But i never got a record of the scan. I asked for one but he couldn’t give me one. He told me what they were at the exam at his office. Maybe the spine gets jammed some days and is much better on others. Years ago (probably 10 years or a little less) i went to a fee evaluation at the Zigmont Chiro Clinic on S. Lamar. He did some X-rays and said my cervical spine was very curved. At the time i slept on my stomach each night, with my head always turned…like a homicide chalk-line. I know this was bad form my neck. He also noticed some “scars” on my lungs. Who knows what they were. He asked me if i smoked. I said no. I think the rest of my spine was ok. I think lifestyle choices efffect the appearance of the “every day spine” and probably shift around from week to week.)

  • Moderate Pressure/Restriction (shown as the color Blue on computer) – C4
  • Severe Pressure/ Restriction(…Red) – C7/T1, L3
  • All other vertebrae looked fine (no color on computer)

*We talked about how proper sleep is crutial to regulating Cortisol. Cortisol and the constant stress that causes to the body, can damage the arteries by leaving the scar tissue/cuts that can build up plaque. Cholesterol isn’t inherently bad (it is actually essential) but “bad food=sugar, bad fats, processed food” can cause cholesterol to collect and harden on the damaged areas of our arteries. We talked about how pressure/restrictions to the spine (over 40lbs) can cause degeneration diseases due to a limited signal path from the brain to those specific corresponding organs.  All this due to the position of the vertabrae, and whether or not they are cutting off the signal to some degree. This is, of course, should be avoided and corrected.

5 essentials (Maximized Living List/Approach to Spine Health)

  1. Maximized Mind
  2. Maximized Nerve Supply
  3. Maximized Quality Nutrition
  4. Maximized Oxygen and Lean Muscle
  5. Minimized Toxins

2 Maximized Nerve Supply

Your central nervous system

Our health relies on our central nervous system more than any other system or organ in our bodies.

This intricate system intertwined throughout our bodies is the power supply of life. By maximizing nerve supply, we maximize the power supply of life within our bodies.

This requires specific spinal correction.

The brain is the first organ to develop in the mother’s womb because it is the command center for the rest of our body. It uses our spinal cord and nerves to create all of our cells and organs.

From development until death, this command center is in charge of the flow of power along the spine and through the nervous system, controlling all function and healing within the body.

Maximized nerve supply is needed to attain true wellness.

The nervous system controls millions of cells inside dozens of operating systems all at once. Breathing and blinking happen without conscious thought. And our hearts beat effortlessly because the nervous system instructs it to do so.

While your body may be able to go days without water, weeks without food and even minutes without oxygen, it cannot keep going one second without the power created by your nervous system.

The nervous system is so essential to your body that it is protected within a well-built, bony structure. This bony structure consists of the brain-protecting skull and the spinal column, which shelters the spinal cord and nerve roots. When this spinal column is not well taken care of, it may shift or rotate out of place, interfering with your body’s ability to create maximum nerve supply.

The condition of your spine influences both your physical and mental health—making it essential to optimal performance.

Developments in modern medicine enable chiropractors to accurately measure your spine. This allows them to precisely gauge both the damage done to your spine and nervous system, as well as make recommendations for care.

Though chiropractors are typically associated with pain relief, full spinal correction also improves neurological health, organ function, range of motion, resistance to injury, athletic performance and prevents spinal degeneration.

 Overview of your spine

Your spinal cord and nervous system control all function and healing in your body. It consists of 24 movable bones grouped into spinal units that must remain in alignment. Should these units misalign, they cause pressure on the spinal nerves and spinal cord.

A chiropractor requires specialized training beyond graduation in evaluating these spinal units and curves. This training teaches how the spinal units and curves influence each other, which is necessary to understand how to actually correct the spine, rather than to just simply manipulate it.

Maximized Living doctors are certified in this specialized training.

From the front, your spine should be straight. From either side, it should have three distinct curves to allow for healthy nerve function.

A deviation in spinal alignment is called a subluxation, and it poses a complex problem. The bones that make up your spine—or vertebrae—are attached to muscles and ligaments while they surround and protect your spinal cord and nerves.

Unfortunately, today’s lifestyle makes spinal subluxations very common.

When spinal vertebrae misalign, your muscles and ligaments get stretched and potentially damaged. Meanwhile, your spinal cord and nerves are compromised, which can cause pain and enable disease to develop.

Spinal manipulation as the lone treatment is a fine short-term solution, but it’s imperative to address all aspects of your health when correcting subluxation—something not always done by traditional chiropractors.

The goal of certified Maximized Living doctors is to fully remove subluxations while also coaching you on the remaining four health Essentials. This method removes the sources of a health problem, so your pain goes away and never returns.

When the spine is positioned properly and the individual units and curves function normally, you have a tremendous ability to protect your nervous system—your body’s lifeline.

The “Arc of Life”

A major focus of spinal corrective care is the curve of your neck from the side.

There is an overwhelming amount of scientific evidence dating back to the 1960s that proves how critical this cervical curve is to your health and the prevention of degenerative disease.

In 1960, in the Journal of Neurology, Neurosurgery and Psychiatry, a study found that when the curve in your neck moves forward out of its normal position, your spinal cord experiences up to 40 lbs. of pressure.

A 2006 study done by the Department of Environmental and Occupational Medicine in the Liberty Safe Work Research Centre at the University of Aberdeen in Scotland showed that losing the cervical curve in your neck literally shrinks the circumference of your spinal cord.

A 1998 study in Germany found that the diameter of your spinal cord shrinks as much as 24 percent due to tension and pressure resulting from a lost cervical curve. Stretching, narrowing, and shrinking of the spinal cord causes severe neurological damage.

Researchers in Japan found that when the spine loses its normal curve, it actually flattens the spinal cord and leads to degeneration of spine tissue. Other research in Japan showed that this degeneration was so bad it created demyelination of the spinal cord—as seen in patients with multiple sclerosis.

Through MRIs of the spinal cord and the spinal canal in the neck, German studies found that when you lose the curve, you stretch the spinal cord as much as 15mm (like a rubber band).

On a positive note, a large research study on 100 patients revealed that if you have a normal curve in your neck, you have no chance of spinal stenosis (pathological loss of spinal canal space). However, it also showed that if you’ve had a trauma, there’s a 98 percent chance you will have lost the curve in your neck (and most likely be headed towards stenosis).

Other Science that is Important to Know Related to the Need of Spinal Correction

Abnormal weight bearing placed upon spinal bones will cause you to exhibit abnormal and premature degenerative patterns. This degenerative, aging process can start immediately when bones of the spine are misaligned. Spinal correction prevents the damaging effects of Wolf’s Law from kicking in and a well-trained chiropractor can stop and even reverse this problem if identified early enough.

Motion is the Key to Life and Performance:

Anyone who has ever tried to improve their golf swing, play with their grandkids, or compete for an Olympic medal knows mobility and range of motion are not negotiable facets of health.

Corrective care chiropractors have patients ranging from kids to grandparents and are also on the sidelines of professional and Olympic sports competitions.

The results of a study published in the November/December 2001 issue of the Journal of Manipulative and Physiological Therapeutics showed that cervical range of motion was significantly improved with chiropractic adjustments.

More Critical Facts about Correction:

With proper alignment and normal curves, the spine has a dramatic increase in resistance to injury. In fact, your spine is 26 times more resistant to forces when all the spinal units are properly aligned.

Children fall enough times in a day to hospitalize an adult. A child’s healthy spine can withstand this assault.

As an adult—between stress, poor posture, car accidents, sports trauma, etc.—it’s critical that your spine be able to withstand great amounts of force to ensure health and safety.

5 The truth about toxicity

Maximized Living’s goal is to help you recognize toxins in foods, cleaning products, personal care items and environmental hazards that pose serious risks to your health.

If you choose to ignore these toxins, it will be impossible to avoid the diseases of the new millenium that affect adults and children alike. Today, children are taking record levels of medication to try to combat diseases brought on by exposure to toxicity, yet the very medications they take increase their toxicity.

Toxins are everywhere: synthetic cleaning chemicals, food additives, preservatives, medications and even in unfiltered water. Our bodies naturally battles to remove them, but overexposure takes its toll. By minimizing our consumption of toxins, we can keep our bodies free of the poisons that produce symptoms like headaches, weight gain, autoimmune diseases and depression.

Toxicity is a real, tangible danger that cannot continue to be swept under the rug.

Between everyday household cleaning products, poor HVAC systems, consumption of known carcinogens (such as cigarettes) and industries that use coal-fired plants, our environment is a loaded toxic gun. Our bodies are the target.

Toxins wreak havoc on our bodies and also cause disease and suffering. Even if we choose to eat organically, toxins still lurk everywhere.

A quality detoxification system is our best defense against the arsenal of toxins in our environment. A complete detoxification system will do two things:

  1. Elevate your body’s level of glutathione to escort toxins out of the cells.
  2. Permanently bind the fat-soluble toxins and remove them from the body.

Recognizing toxicity around you

Consumers are constantly bombarded with commercials and brochures describing the wonders of modern medicine. But the real wonder is why consumers rarely question the toxic chemicals in the drugs they willingly put into their bodies. The laundry list of side effects is a sign that even medical treatments can be toxic.

Few people recognize that health has an inverse relationship to the number of medications you’re on. In most cases, the number of prescriptions someone takes increases as they get older, which means their bodies are requiring more help to survive. The increase of medications also indicates the decline of health in America.

Resource recommendation

Our clinic offers Maximized Living’s DailyDetox™, a simple two-part system: Cell Detox and Body Detox.

CellDetox™ contains powerful ingredients that work to raise a natural compound called glutathione that helps your body remove toxins from the body at a cellular level. BodyDetox™ binds and collects the toxins released by your body and safely and permanently removes them.

Together with optimal nutrition and exercise, these elements are designed to enhance your body’s natural detoxificiation system and permanently remove toxins from your body.

New Weekly Tipz! Ever wonder what stretches you should do before you start moving around too much? Do you find it hard to do all the stretches you think you should be doing before exercise? Well, I have an answer. I call it the “Carlton Stretch”. But you can call it whatever you want. Like Nike said, Just do it.

August 31, 2012

September 2012 CRC Workout Ideas & Strategy

August 26, 2012
  • Eat more protein. Stop using Melatonin, except Sunday nights. Try to get to bed before 10:30pm.
  • Periodized Interval Work (Airdyne, Hill Sprints, KB Snatches & Swings, Jumprope, Burpees, Core Circuits, BB Complexes) *Wear and use HR Monitor. *Push the threshold to force adaptation by “disrupting homeostasis”
  • Corrective Exercise (Gray Cook) and Supersetted Active Rest &/OR TV Stretching (Relax into Stretch – Pavel)
  • 3 Full Body Strength Routines a week. Do intervals on off days when possible to help with recovery.Finding a way to blend and improve Strength/Hypertrophy/Gymnastics Skills/Endurance.
  • Heavy/Medium/Light days always sound nice on paper but the reality is that “life” happens. I think it best to shoot for specified days but most importantly listen to my body. For Example, if i feel a “heavy” day on a lighter day, then go “heavy”.  This theme should be applied to all days, even as far as completely taking a day off from training if needed.
  • A great option is do one “HEAVY” movement each session, Hypertrophy the rest. Also adding one “dynamic effort” exercise each session is a great addition.
  • Another great option is Jason Ferrugia’s 3 day full body plan(Conjugate Periodization Method)…Max Effort Day/Dynamic Effort Day (Plyo/Med Ball/Fast reps/Quick lifts) or Repeated Effort Day(hypertrophy work)/Modified-Repeated Effort Day(keep 1-2 reps in the bank day, including Strongman Training). This could also be modifed so that the Heavy Day is one day, Medium (hypertrophy or “conservative” load Strongman Work on another, Ply0/Med Ball/Lighter Quick Lifts that last day as a “Lighter” day.
  • Full body each strength session. Alternate Hip/Knee…Hor/Vert PUSH…Hor/Vert PULL…corrective exercises….stretches. If needed for recovery purposes, switch to Push/Pull days every other session…keeping it still full body each time.
  • Roll-da-Dice KB Swing varieties on “off” days. 10-20 swings at a time. Recover to around 135 bpm…so wear HR Monitor!
  • Last month i did a week or so of 3 days Upper Body/3 days Lower Body Split. All days consecutively. Done for quick Hypertrophy (combined with an increase in protein uptake and overall calories. It seemed to work ok.
  • Dan John “Intervention” DVD. Gray Cook “Secret…Series DVD, Applying the FMS Model, Kilgore’s book “FIT”…endurance, multi-element fitness chapters, Pavel’s “Naked Warrior”, Steve Low’s “Overcoiming Gravity”, Martin Rooney’s “Warrior Cardio”. Jason Ferrugia website articles, Eric Cressey articles, Mark Vestegen Protocol, just to name a few references this last week or so….
  • Find a way to use Prowler!
  • Farmers Carries and the whole family…
  • Utilize ISOMETRIC holds on the last rep of each set!
  • End Sets with Energy Interval Work after 50Reps of Joint Integrity Work (alternating upper/lower body each session(



Wednesday – 1 Quick Lift. 1 Heavy Lift (TB Deadlift). Superset with Handstand>stretch for long rest periods, Hypertrophy Push (Med Ball Pushups)>AB Wheel(work on vertical stance), Hypertrophy Horizontal Row (upside down rows)

Friday – 1 Quick Lift (KB Snatch). 1 Heavy Push (Handstands, Behind the Neck Thick Bar Presses), Hypertrophy Pull (Pullups)/Knee Dominant (SL SQUATS), 2-3 circuit sets (calves, bicep, tricep, abs) at the end of workout before “joint integrity” work and Interval Finishers.

Sunday – Maybe No Quick Lift. Heavy Getups – 1 Heavy Pull – Hypertrophy Push

“Off/Rest Days” = Roll-da-Dice KB Swings. Take at least one day off completely.

Sept 1 – DL 1-2 rep range 335Lb Trap Bar (rest 5 minutes) superset>5 Pullups>10 MedBall Incline PUshups

Corrective Exericse for myself…

August 19, 2012

September 2012

* PVC Overhead Squats for Shoulder/Hip mobility and rhythm.

* Leg Lift/Nerve Floss Stretch

* Yoga Lunge with Arm Raise over head with opposite arm…stretching and breathing the Thoracic Spine into better mobility.

* Inversation Table – Lay Upside down when i have time (massage Psoas & Illium and anything else i can find while upside down)

* Trigger Points in Adductors, Hip Flexor, Neck Muscles, etc

August 2012

*I am re-reading Gray Cook’s first book, “Athletic Body in Balance” and an article he wrote for his Balanced Body series called, “Static Stretching”. Re-read later to see highlighted points to remember. Today i finally feel i am getting a better understanding of corrective exercise and the re-setting of quality movement patterns.

Basically my FMS Deep Squat and Shoulder Mobility Reach both suck. Probably both bad 2s at best, but honestly probably both 1s. I might even have a legitimate asymmetry with my right shoulder/thoracic region. I can squat low but my back rounds, arms fall beyond the feet, my feet then turn out. Time to work it out…

First things first, breathing. I am focusing on breathing complete diaphram breaths in hope that my thoracic spine and scapula will work better together, in rhythm. I know my shoulder capsules are on the tight side. I am working on stretches to help this, (mainly the sleeper stretch + ball for any trigger points, stick and foam roll lats, pecs and teres major region, stretch all this as well, pull-parts, dislocate-stretches some,  getup focus, handstands, T-Spine mobs, etc)

Deep Squat – I am using the 2×4 under the heals(feet Straight Ahead, shoulder-width apart-knees to the outside- focusing on keeping feet straight ahead), while pressing firmly into my 9lb, from the standing position all the way down to the bottom. black leather med ball, then reaching SLOWLY 8/4/8 overhead with each arm, one at a time. I am also pulling myself into the deep squat, using the hip-flexors, by rapping a Iron-Woody Green band through the gymnastic rings and pulling downward. I then do the deep squat stretch (holding onto the pole) to see if the bottom position is any easier to maintain without assistance. The focus is on coordination, especially with the core and hips as a team. I am using spider man stretches, as well as 90/90 HipFlexor/Psoas stretches (w arm reach) and hip external rotation stretches to help with further opening of the hips. Add half-kneeling “lifts” (Chops & Lifts) seems to help with my lack of proper right-hip/knee stabilization, control. Also stretching ankles (dorsiflexion).

Summary: Better Diaphram Expansion, Better T-spine Mobility, Better Mobility/Flexibility in Shoulders(especially right side), Better Mobility/Flexibility in Hips(especially right hip), Better flexibility in Calves (dorsiflexion), Better contact/tissue quality of Feet, Better overall Coordination in DEEP SQUAT pattern… i a baby leaning how to walk again. I must also learn to breath PROPERLY throughout ALL movments, especially the bottom position of the Deep Squat…and especially while doing the bottom overhead reaches of the Correctives! 🙂

all this and i haven’t even gotten to the other stuff… haha. Honestly, i think the Deep Squat and Shoulder Mobility on the FMS Screen are my two worst. Both about equally sh*tty.

* i am also trying to do 1-2 sets of 15-50 reps daily (or joint specific on workout days at end of workout as “cool down”…Ex: Legs = Knee & Hip Integrity Work) of “joint integrity” work. Slow eccentrics, pause isometric,  focused faster concentrics. Knees (Hack Squats or Plies with calf raise at top) & Hips(Floor Bridges…both hands on Diaphram, focus on strong inhale on rise and exhale on fall, all the while keeping braced. elevate legs with lift and toes off the ground), Elbows (dips) & Shoulders (? )…. i am finding that doing a 3sets x 15reps of a superset of 2 upper/lower “joint integrity work” works well. i like the calf-raised hack-squat/tricep pushup to up dog(calf stretch) to be a nice combination.

Constantly retest FMS on myself.

At the end of every workout, stand on right leg…with proper stabilization and allignment (perfectly forward and locked out at hip with CONTROL) Repeat 3-5 reps of 30 second holds. As of 8/20/12 i was able to hold straight and tight for the first time in a long time. I am thankful.

New Weekly Tipz! Movement is, at the very least, a coordinated effort. It matters what we do, how we do it and when we do it. Don’t seperate “exercise” from the way you move when you are not exercising. We should all pay attention to our movement at all times. This week i give a little simple exercise that might help the spine and hips better learn to move together in harmony, as opposed to the typical slave/master type relationship that causes much low back pain. The question is, can you move your hips without your spine sneaking along for the ride?

August 19, 2012

New Weekly Tipz! I can talk about food and exercise till i’m blue in the face, but it probably won’t do anything to change how you feel about any of it at all. That part is up to you. It can be done but it will probably require a new approach. Some might call it a paradigm shift. Call it what you want. The fact is that much can be accomplished, especially with the right “set up” beforehand.

August 19, 2012

“The Mighty Atom”, Yosselle Leib (Joseph Lewis) Greenstein

August 17, 2012

“Retirement from activity promotes death”

“For years the Mighty Atom had pursued these studies, and he had a voluminous knowledge of physical culture, chiropractic, food science and dietetics, chemistry, anatomy, and allied subjects, and had received a certificate as a Doctor of Naturopathy. This complemented his lifelong study of the Mosaic Dietary Code, the Kosher laws.”

he told hecklers to “take a walk” before stepping down from his “pitchman” platform.

“No man has limits, except in his own mind”

“Look up, what do you see? Stars, planets, whirling infinity with no beginning and no end. Enough to make a man lose his mind. My deity was never born and never died. He was, is will be. My god is Space and Time.”

he was the master of “life-force”.

“if you love animals, don’t eat them”

He told the judge, “every time i swung the bat it was a home run!” after defending himself against a nazi clan. “It wasn’t a fight, it was a pleasure”

“I am a peaceable but by no means passive man. i consider mine to be important work. And i am not the kind who will accept abuse.”

“I give you respect. But i do not ask for yours in return. I demand it. If you will not give it to me, i will take it out of your hide”

“By standing still, he had become modern”

“if you can’t do any good, don’t do any harm”

“Most people, if told to close their eyes and meditate, are unable to do so. Their minds wander. The Atom asked them to keep their eyes, open, and imagine that their outsretched arms were fire hoses. They could see of out of them, while directing an unstoppable force of water. This thought process was applied to either arm, legs, hands, feet, fingers, toes. He asked them to assume this mental state before initiating physical action of any part of the body, and to practice turning it on and off”

“The Almighty must have put us here for a higher purpose that to accumulate wealth. How many meals can a man eat at one time, how many suits can he wear, how many beds can he sleep in? I figured i might as well do what gave me satisfaction.”

50 Shades of Gray (Cook) by B C

August 15, 2012

50 Shades of Gray (Cook)

By Bret, August 14, 2012 8:05 pm


Recently, I came up with a good idea. Due to the popularity of the book titled 50 Shades of Grey, I thought it would be appropriate to post a guest blog on Gray Cook titled, 50 Shades of Gray (Cook). I’ve learned a lot from Gray over the years, and this is my way of giving back. If you’ve never seen Gray speak, I recommend you do so. He’s got the gift of gab, and is without a doubt one of the most eloquent speakers the fitness industry has ever seen.


Last week I reached out to my friend Laree Draper to find me a bunch of quotes from Gray, and boy did she deliver. Without further adieu, here are fifty one-hundred (you get double for your money) Gray Cook quotes. Enjoy!


1. The definition of functional exercise is what it produces, NOT what it looks like.


2. Unless you find the driver of bad movement, and find the thing that changes it, you’re just guessing.


3. First move well, then move often


4. Poor movement can exist anywhere in the body but poor movement patterns can only exist in the brain


5. The most objective person is the individual who realizes just how subjective he is.


6. Moving isn’t important, until you can’t.


7. Pain is not the problem — it’s the signal


8. Don’t add strength to dysfunction


9. Quantitative accumulation leads to qualitative changes.


10. When someone loses core stability, a bunch of planks don’t fix that shit


11. Are you moving poorly because you are in pain? Or are you in pain because you are moving poorly?


12. Do what people need, not what they want


13. Test for durability not only for performance


14. ‎I wanna see if you have lost the abilities you had when you were 3 years old, at 3 you could roll, clime, balance on one foot, and run.


15. At 1 to 5 years old most of us are moving alike


16. ‎The TGU is a proproceptive drill, but I don’t think is a strength move, even thou it will make you strong, it is a stability movement


17. Anatomist will tell you this: The neck and ribcage, and the neck and scapular share more muscles than they have independently


18. It’s very hard to catch, I can’t even tell you what injury, a left/right hip asymmetry is gonna cause, one person is gonna get SI pain, one person is gonna have low back pain, and one person is gonna have chronic knee pain, the asymmetry causes compensation, and compensation is a natural survival mechanism


19. Your brain is too smart to allow you to have full horsepower in a bad body position, it’s called muscle inhibition


20. 75% of world spends at least 30 seconds per day in that position (sic-deep squat going number 2). Why shouldn’t you?


21. When challenged the brain will always choose quantity of movement over quality of movement


22. Whenever possible, we must separate movement dysfunction from fitness and performance. Aggressive physical training cannot change fundamental mobility and stability problems at an effective rate without also introducing a degree of compensation and increased risk of injury.


23. Patterns and sequences remain the preferred mode of operation in biological organisms. Patterns are groups of singular movements linked in the brain like a single chunk of information. This chunk essentially resembles a mental motor program, the software that governs movement patterns. A pattern represents multiple single movements used together for specific function. Storage of a pattern creates efficiency and reduces processing time in the brain, much as a computer stores multiple documents of related content in one file to better organize and manage information. Common strengthening programs applied to muscles with the stabilization role will likely increase concentric strength but have little effect on timing and recruitment, which are the essence of stabilization.


24. Stabilizer training goes far beyond isometrics found in popular stability exercises such as side plank. In this isometric exercise model, conscious rigidity and stiffness are the goal, but true authentic stability is about effortless timing and the ability to go from hard to soft to hard to soft in a blink.


25. Stability is also confused with strength, where concentric and eccentric contractions build massive endurance. The muscles do become stronger in shortening andlengthening, but again they lack the timing and control needed for true functional stabilization. We should train muscles in the way we use them. Stabilizers need to respond quicker than any other muscle group to hold position and control joint movement during loading and movement.


26. Movement pattern corrective strategy is a form of exercise that focuses more on improving mobility, stability, basic motor control and whole movement patterns than the parameters of physical fitness and performance. Once established, the movement patterns create a platform for the general and specific parameters of fitness, including endurance, strength, speed, agility, power and task specificity


27. Maintain the squat, train the deadlift


28. If you have an issue with your active straight leg raise or shoulder mobility, you don’t have the right to go anywhere else in a corrective strategy. Don’t worry about your squat, clean up the active straight leg raise and shoulder mobility FIRST!


29. If you leave out one of the seven tests because of your own bias, your data will be flawed and you won’t get the same result. There are seven tests for a reason. They are all important!


30. After you clean up your active straight leg raise and shoulder mobility, shoot for cleaning up rotary stability, as this is a true test of “soft core” function.


31. Pain is not a signal we can train through.


32. You need to get your clients to stop doing negative activities that will hold back their progress in your program. Once movement clears up and is above a minimum standard, they can work back to doing what they like to do. If they aren’t willing to give these things up, the results of the program will always make you look bad, as they won’t improve. For example, the best back surgeons will not operate on smokers because smoking delays the healing process and their results will not be as good, making the surgeon look bad. You wouldn’t ask your mechanic to run alongside your car and fix the engine WHILE YOU ARE DRIVING IT!


33. Don’t be ready to add a positive (corrective exercise/strategy) to a training program. First try and remove a negative!


34. Any movement that you cannot score at least a two on means that you can’t do any conditioning or strength work on that movement. You must meet the minimum standard.


35. The definition of corrective exercise is move well and then move more. Most people just want to move more.


36. The best way to get your core to work right is to correct your worst movement pattern. If you can get mobility back, your core will turn on automatically and do what it needs to do (mobility before stability). Your core may not be able to work properly right now because your ankle is locked up, or your hips don’t move well, etc…Doing all the core work and plank exercises in the world won’t fix this problem.


37. Work backwards to the crib for correcting movements!


38. If you don’t move well in a pattern, don’t move often in that pattern until it improves. For example, if the squat pattern is bad, don’t worry about doing plyos or jumping activities until it is better.


39. It disappoints me to see research that tests stability without the researchers clearing mobility first. Stability is driven by optimal mobility, as mobility improves mechanoreceptor stimulation. Poor mobility = poor mechanoreceoptor function = poor stability.


40. A higher center of gravity will make you authentically stabilize. Seek to use a higher center of gravity in some of your exercises/movements.


41. If you go into a movement pattern and the muscles that are being lengthened contract and push you out of the pattern, THIS IS NOT TIGHTNESS. This is actually a contraction, even though the client describes it as tightness. A good example of this involves clients who can’t touch their toes and claim that their hamstrings are tight, when in reality, the hamstrings are turning on (when they should be lengthening) during the movement to provide stability to the pelvis since the core is not doing what it needs to do. This is muscular contraction and not hamstring tightness.


42. Inconsistencies in the FMS are usually stability problems, while consistencies are typically mobility problems.


43. If you want to see your abs eat better. If you want your abs to work better, move better!


44. You gotta break a pattern before you can make a pattern!


45. We’d like to think that we can verbalize to people how they can move better, but we can’t. Try and tell someone who has never ridden a bike how to do it and see if they can go out and reproduce it. They can’t! They have to actually go out, get on the bike, and try it out a few times to understand what it feels like. Exercise is the same way.


46. You can’t motor learn authentically in a painful pattern.


47. Neurodevelopmentally speaking, it was always quality before quantity. This should be true with our exercise programs as well.


48. Tarzan, to me, is the epitome of fitness. The guy is strong, agile and quick. He can run, jump, climb and swing through trees. If we take a person who moves well and put them on a Crossfit type of training program, we turn them into Tarzan. If we take that same program and give it to the majority of people in society who move poorly, we turn them into a patient.


49. If you can’t change the movement of the majority of clients you are working with then you are doing something wrong. You need to have a standard operating procedure as a way to test and re-test their movement patterns.


50. Once you can get a good toe touch and active straight leg raise, go immediately to deadlifting. Re-pattern that range of motion by locking down the newly gained mobility with some stability.


51. The brain will create a mobility problem because it is the only option you have left it.


52. Foam rolling should lead you to better movement. If it doesn’t, then you aren’t doing something right, and foam rolling may not be what you need.


53. The only thing documented for depression that does not have side effects is exercise.


54. Strength or mobility asymmetries of greater than 10% in an asymmetrical sport (IE, golf) are a problem!


55. You can’t strengthen stabilizers and assume the timing of them will improve. Muscles like the rotator cuff musculature and rhomboids are muscles that need to fire FAST, not necessarily strong. Seek to improve the timing of these muscles.


56. Programs are carried out the same way, no matter what happens. Systems have a way of breaking things down and telling us “if this, then than” and “if that, then this”. Use systems instead of programs to get what you want in your clients training programs.


57. The FMS is species specific, not sport specific. The FMS is made up of basic patterns that everyone should be able to perform, regardless of sport. These patterns show themselves in everyday movements and sports movements because we are all human beings.


58. Intelligence is made up of two-systems working together: Pattern recognition and memory recall.


59. The FMS seeks to predict injury from a behavioral standpoint. That behavior is measured by your ability to move through certain patterns.


60. When someone’s back hurts they don’t want to blame their lifestyle, fitness level, or daily patterns. Instead, they want to blame their back pain on starting the lawn mower last week, which, in reality, is probably just the straw that broke the camel’s back. Human beings live under the philosophy of, “I have a snowball and I have to throw it at someone.” No one wants to take responsibility.


61. If the CNS and transverse abdominus don’t communicate together nothing will happen. You can “shred someone’s abs” while they are lying on the floor, but as soon as they stand up they will revert back to the bad pattern(s) they are used to.


62. Are dysfunctions anatomically specific or movement specific? The gluteus medius may appear to do what it needs to do in a bilateral stance (IE squatting), but as soon as we get to a single leg stance or split stance, the person’s movement may deteriorate. Is the problem really the gluteus medius? Or is the problem the fact that they don’t move well in that pattern?


63. Stop thinking about things from a kinesiological standpoint. Movements are movements. Movements aren’t specific to one single muscle. You need to move better if you want to improve function.


64. Eye movements alone will light up muscular activity in the direction you are looking.


65. If you want people to move better stop shopping exercises and break down their movements.


66. For corrective exercise, put people in a position where they are making a lot of mistakes (this position needs to be a safe position though and not dangerous) and SHUT UP! Don’t over coach them. Let them work it out and learn to develop the pattern…THIS is motor learning! The baby didn’t need you to coach it on how to roll in the crib, crawl or stand. It figured it out on its own.


67. Walking and running strides have a heel strike that is between 1-4 inches apart.


68. Don’t migrate to just doing one thing – IE, runners just run, kettlebell coaches just coach kettlebells, etc. – you need to have variety and be well rounded. What would happen if I told you to eat chicken breast three times a day, every day, for the rest of your life? YOU’D MISS THINGS! Don’t miss things.


69. Build systems to protect yourself from your own subjectivity.


70. Your soft core (diaphragm, multifidi, pelvic floor, and transverse abdominus) needs to hold everything together. It makes up about 20% of your core activity.


71. You have three things to consider when dealing with a client/athlete:


The first thing you always need to consider is movement. If movement quality is not above a minimum standard, then this is the first problem you need to deal with.

Performance problems come next. If you move well, go ahead and add some conditioning, strength and speed.

Issues with skill are the final thing to fix (IE, golf swing, throwing technique, running form, etc.)


72. Even an inappropriately performed deadlift does not have as much intradisc pressure as sitting down and pushing or pulling on things (performing exercises). Stand up and move!


73. You can’t coach people to do a movement that they can’t do. All they are doing is trying to survive the pattern! Poor movement is a balance reaction.


74. While the masses make maximums part of identity, the truly talented are just as clear that their minimums are also part of their identities. In fact, our minimums are usually our weakest links and influence outcomes more than our superlatives.


75. Whether they are mobility issues, stability problems, performance troubles, or skill and technique flaws, minimums usually represent the limitations that control performances. These limitations, once removed or at least managed, will allow for greatly improved skill acquisition, much better performance, much greater durability and also reduce wasted time doing ineffective training. Our minimums rob efficiency and waste valuable training time.”


76. 1. If you can’t test it, don’t train it 2. Go light and do it right 3. Balance is the base


77. Some of the fittest people in the world don’t obsess about their exercise time slot—they don’t require loud music or mirrors to motivate them. They simply practice movement skills, knowing they will never master them. They use exercise correctly and they stay in touch with movement. Exercise correctness is not a popular topic, but is a much needed perspective.


78. Quitting unproductive practices early and moving on to something better is a hallmark of successful people.


79. First, functional exercise must promote or maintain basic functional movement patterns. Second, functional exercise must promote or maintain basic physical capacity. Lastly, functional exercise must promote or maintain specific skills associated with athletics and activities. This is a big order, because it suggests that functional exercise choices must promote or maintain one level of function without compromising another.


80. Corrective exercise is probably the best remedy for movement pattern dysfunction, but it is not the best preventive measure. If we constructed and taught better exercise techniques, we could help prevent much of the need for corrective exercises and reserve corrective concepts to situations where rehabilitation and post-rehabilitation are necessary.


81. Squatting is not an exercise; it is a movement pattern. The movement is part of growth and development as a transition from the floor to standing. Squatting can be used as an exercise, but is first and foremost a movement pattern.


82. Adherence to a squatting program with no upper body work whatsoever will yield upper body development. However, attention to an upper body strength-training program does not yield the same benefits in the lower body. That in itself represents how powerful the squat is as a developmental platform.


83. These smaller, deeper muscles enhance the efficiency and power of the prime movers by creating resistance, stability and support of movement at one movable segment, and allowing freedom of movement at another. This interaction happens in milliseconds and occurs without conscious control.


84. The conscious brain does not act alone. It is supported by an automatic system of reflex activity with involuntary adjustments occurring in the background of every intended movement. This is possible because the sensory system constantly monitors our real-time movement to the intended movement pattern. We don’t really think about our muscles, we think about movement and our muscles act in accordance with our intensions and automatic support system.


85. Both the rectus femoris and the three hamstrings are active, and neither change length from sitting to standing position.


86. The muscles change roles responding both mechanically and with neuromuscular accommodation as they perform the task, unaware of the academic classifications.


87. Being strong doesn’t mean much without fluid, efficient movement;


88. We need to create an understanding and an active dialog between the professions. Our team does not advocate, not for a second, that any of us work outside of our particular specialties. This is merely a call to understand how to interact and communicate with others in or around the profession. A true paradigm shift requires better communication and new semantics may be required.


89. Many readers will skip what they consider philosophical mumbo jumbo to get to the discussion about screening, assessment and corrective strategies—after all, tools are the cool stuff. Nevertheless, skipping forward without understanding the basics would be the equivalent of studying the medical remedy for a perceived problem before having the skill to diagnose the cause.


90. If movement is dysfunctional, all things built on that dysfunction might be flawed, compromised or predisposed to risk even if disguised by acceptable levels of skill or performance.


91. Remember that muscles do what they are told. If they are doing something you don’t like, tell them to do it differently: communicate to the muscle through repetition of posture and movement.


92. We should make sure our methods always reflect our principles. It is easy to get caught up in methods, but those will change, improve or be replaced. Innovation, research, experience and expertise will always move us along to better methods, but we must always judge them against our principles. That is how we make sure the glitter is actually gold.


93. Explore stretching from a movement pattern, not a body part approach.


94. Current exercise programming has two inherent problems: Some movements are performed too frequently or with too much intensity, and some movements are used too infrequently or with too little intensity. The magic recipe is not universal; it is unique to each person’s movement map


95. The number one risk factor for musculoskeletal injury is a previous injury, implying that our rehabilitation process is missing something.


96. Mother Nature taught that movement, and it was expert teaching: basic, pure and unmolested by the interpretation of professional instructors. The practice was so pure, we didn’t know we were practicing. The rules and goals were clear: Here’s gravity; explore your world with your senses, and, by the way, an added benefit—your gift—will be movement.


97. Every day, out-of-shape people attempt to regain fitness, lose weight and become more active. They assume if they just move more, they will start to move well.


98. While some serious injuries are unavoidable and need surgical repair, we should do everything possible to build an injury buffer zone by training healthy movement. It is always better to bend than break—and strong agile bodies bend better than weak, stiff bodies.


99. The neglect occurred the minute we started to train partial movement patterns instead of whole movement patterns, the minute we focused on quantity maximums and did not set a quality minimum. One might argue we need progressions, but breaking down movement patterns into isolated muscle training is not as effective as following a developmental progression.


100. Original humans were on their feet for a large part of the day without leisure or entertainment opportunities designed around sitting in one place.


Thanks for your insight Gray!

Warmup-Activation-Prehab-Movement Prep-Recovery, etc…whatever you wanna call it.

August 9, 2012

August 2012 Working ideas

*Begin with focus on correct relaxed Diaphram Breathing while moving…

Assisted Deep Squat (holding pole) to standing Hip Hinge Hamstring Stretch Side to Sides

Mobility Squats (progressively deeper unassisted squats with arm extended out front and used as ‘Drivers” when they move to overhead at the top of the squat) Slow, steady, stretch…

Seated or Kneeling Thoracic Spine Rotations > Shoulder Prehab-Rehab (wallslides, pullaparts, YTWL)

Pavel’s “Russian Back-bend” on supported hands

Quad Rocking back and forth > Hand on Stomach Quadrapeds

90/90 Hip Flexor Stretch Mobs w Illio-Psoas Reach > “Prisoner” Split Squats

Long Arm Up-Down Dog (stretch calves + maybe add inch work walks) > Long arm Stationary Spider man stretch OR Yoga Hip-Dance Hip Flexor Torso Stretch (NY Ballet Workout book pg 95)

Sideways walk (w tubing above knees) > SL Med Ball ground rolling to partner SLDL pick up

Chop & Lifts > Getups

Carries (overhead, farmers, suitcase)

(Meat & Potatoes Ex: = Power/Reactive, Heavy DLs, Split Sqat to Row, Pushups or Kneeling Airex Presses,  Overhead Press type as finisher…med ball squat to floor-tough to overhead, sl hops, lateral hops, push press, etc)

Foam Roll/Stick work/Lacross Ball work

Cat-Camel Prone Stretch

Butt Bridges (2 leg or 1 leg “Cook Lifts”)

Supine Leg Lifts

(Holding pole) Deep Hip Stretch to Standing Tall Hamstring stretches, leaning to each side for further the stretch.

Goblet stretch to Halos at the top

Stationary Side Lunges

Backward Warrior Lunges with Psoas Stretch

Up-Down Dog with Inch Worm (stretch calves at top)

Long Arm Plank with Alternating Spider Man Legs

Arm Circles

Sideways hops


Getups (partial or full movments)

Pushups (add scapular-“pushup+” if needed…)

“Relax into Stretch”

Sideways X-band or Bent-Knee-Squat-Knee-Band Walks

Steve Maxwell KB Warmup (i like his “loosen up” dance between movements)

Quadraped Rocking

Kneeling Perpendicular 90 degree adductor Mobs

T-Spine Rotations (sitting)

No Money Drill

Walking Planks (all variations)


Med Ball Work

Chops & Lifts

Core Medleys (Quadraped, Plank, Side Plank, Ab Wheel, PVC Crunches, Getups to the 1st power, etc)

Squat to Row (using tubing or cable)

Lunge to Tubing Chest Press

Wall Slides for Scapula/Shoulders

90/90 Hip Flexor Mobs

Lying Supine Glute/Piriformis Mobs OR Seated (on a bench) Cross-leg Piriformis Push-downs OR Eric Cressey Walking Hip Rotations (pick up leg towards chest)

Paul Chek Warmup (Arms Pronation/Rotation with Neck Rotations…in concert together)

Dan John, Mike Boyle, Eric Cressey, Mark Verstegen, Coach Dos, Pavel, etc Warmup ideas and routines

*Coach Dos advice from my FB comment conversation with him…”Quick Warmup”=Foam Roll, 3 Moderately Loaded TGU’s on each side, BB Complex=5 reps each of Jump Shrugs, Front Squat, Push Press, RDL, Judo-Dive-Bomb Pushups

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