COURSE OBJECTIVES
Global Objectives:
To update delegates on some recent developments in enhancing performance of formerly pained and injured backs.
To give practice and technique development with workshops throughout the day.
COURSE OUTLINE
This one day course is for advanced clinicians and performance specialists. Mechanisms and training techniques used with world class athletes will be introduced and discussed. The development of movement/motor patterns, endurance, speed, and power within the principles that minimize back injury, or exacerbation of existing injury are work-shopped. Quantifying the athletic demands together with the current capabilities of the individual, influence program design. Specific topics include building resilience, training capacity, and strength and speed techniques within pain-free progressions. The day comprises of 3 lectures and 3 hands-on workshops.
Part 1: Foundation
The code of elite trainers
Normal and injury mechanics
Tolerance and Capacity
Stability (and mobility)
Injury (and Pain) mechanisms
Creating a client – building training capacity
An algorithm from pain to performance
Pristine movement (Engrain motion patterns, motor patterns, corrective exercise)
Build whole body and joint stability
Increase endurance
Build strength
Pull
Push
Lift
Carry
Torsional Buttress
Specific isolationist and integrative exercises
Develop power, agility
Workshop 1: movement patterns sparing the spine
Basic Strength skills
Composite strength
Joint positions
Power breathing
Twitch and relax
Mobility
Basic motions
torso control with hip function
Movement skills
Part 2: Assessment
Many approaches – When?
Intake
Tune each training cycle
When to increase load (or decrease)
Presence of PainYes:
Provocative tests will reveal pain mechanism
Motions, postures and loads
Specific tissues
No:
Assess general competency & movement choice
Assess demand of task/sport
Assess these as capabilities of the individual
Train the difference
Programing
Interview
Personality
Anatomy
Workshop 2: Assessment
Part 3: Tricks of the super athletes
Features of excellent performance
Trade-off of fitness variables
Rate of muscle activation and relaxation
Power Breathing
Mindful training
Core stability and hip mobility
Athletic progressions
Superstiffness
Technique #1 Rapid contraction and then relaxation of muscle
Technique #2 Tuning of the muscles
Technique #3 Muscular binding and weaving
Technique #4 Directing neuronal overflow
Technique #5 Eliminate energy leaks – Make the impossible, possible
Technique #6 Get through the “sticking points”
Technique #7 Optimize the passive connective tissue system
Technique #8 Create shockwaves
Always: Proximal stiffness for distal explosiveness
Workshop 3: Enhancing performance
For each exercise
Is it the best tool for the goal?
Incorporates assessment and training
Coach corrections (good form)
Create progression (or regression)
Enhances injury resilience and performance
Optimizes stability mobility continuum
Skill development
Workshop List:
Qualifying tests
Warmups
Patterns of movement
Relaxation rate
Double peak
Power breathing
Strength tricks
Tuning mobility, stability and unleash speed power
Squat
Bench
Pullup
Jump
Strongman techniques
Turkish getup
Sled drag
Speed power
Foot work
Sport specific
SUGGESTED READINGS
This presentation synthesizes many research articles. However, the information has been synthesized into three books:
1. Back Mechanic, written for the lay public, guides the reader through an assessment of their pain triggers. Then it coaches them what not to do to desensitize the pain and build movement capacity. Then it guides them on exercises to build a pain-free foundation for movement.
2. McGill, S.M. Ultimate back fitness and performance, Sixth Edition, Backfitpro Inc, 2017
Available at: www.backfitpro.com
Ultimate Back Fitness describes the science of back function as it pertains to training for higher performance function (either occupational or athletic), provides algorithms for examining the critical components of different activities to identify what needs training, and the full exercise spectrum and progression from corrective exercise to stabilization exercise, endurance training, true strength development and speed, power and agility enhancement. Techniques used by some of the top athletes in the world are quantified and described.
3. McGill, S.M. Low Back Disorders: Evidence based prevention and rehabilitation – Third Edition, Human Kinetics Publishers, Champaign USA, 2016
Low Back Disorders, written for clinicians and scientists, describes the science of back function, prevention of back troubles and rehabilitative approaches. It has a robust description of patient assessment involving provocative testing to create a precise diagnosis that guides each patient on the most effective path for them.
Three DVD’s illustrating the Assessment and Therapeutic exercise techniques and Performance enhancing techniques used in the clinical portion of the course are also available:
McGill, S.M. (2012) The Ultimate back: Assessment and therapeutic exercise, Second Edition
McGill, S.M. (2010) Enhancing Performance, www.backfitpro.com
McGill, S.M. and Brandon, Lee. (2016) The new science of golf