The 5-step Strength program
In your first session and before your unique program is designed, we will see where you are at the moment.
With the use of movement assessments we will define:
The quality of your posture and the areas that need improvement.
How strong you are at the moment and what is the level of resistance that will challenge you.
If there are any muscle imbalances and coordination issues we need to address so that you can function pain-free.
How does your breathing pattern look and how this might be affecting your injury.
Your custom program will be designed based on the results of your assessments. Your training plan will follow 5 steps. The duration of each step will depend solely on your level. After your first session, we can estimate how long your training plan needs to last until you can see the results you want.
step 1
Breathing pattern / diaphragm health and ribcage mobility.
Improving the breathing pattern, diaphragmatic function and ribcage mobility.
The breathing pattern we have adopted can reveal a lot about the muscles that tend to under-function and about why we might experience muscle tension in certain areas.
step 2
Core integrative function and strength
Strongly related to the performance of our diaphragm, is our core muscle function and strength.
During this step, we will ensure all core layers are coordinated and strongly connected to the integrity of your spinal alignment.
step 3
Optimize static and dynamic posture.
This really will be a goal throughout the whole duration of our training.
We will ensure optimal static posture is achieved, before we move on to applying that in more complex environments of movements and positions.
Depending on your uniqueness we will utilize strength, flexibility and mobility drills according to what your body needs.
We will use self-myofascial release techniques that will help you release muscle stiffness using foam rollers, trigger balls and self-massage when needed.
step 4
Isolated strength and Corrective exercise
Your movement assessment might have revealed muscle imbalances.
This step aims to establish mind-muscle connection and improve function of all “under-functioning” units. Here we will use imagery and if needed, light touch that will help us “feel” which muscles should work during movement.
We will use isolation or traditional-type weightlifting exercises in order to establish neuromuscular coordination and improve the capacity of all individual muscles and connective tissue, using free weights, cables and kettlebells.
step 5
Integrated Strength and Optimisation of Gait Cycle
In the final step, we will integrate all of the individual well-functioning units in a way that promotes the body to move as a whole.
The focus is to prepare the body for real life demands and build strength, balance, agility and coordination.
We will learn how to progressively overload complex lifts and movements like rotations, body spirals and powerful swings. Here all the previous steps start making actual sense and this is when miracles start to happen!
Chat with me
During this call, we will discuss your goals and your plan of action