Bookmarked 2: Frans Bosch and 2016 Debrief

bosch-220x165

I’ve spent the better part of the year revisiting the work of Frans Bosch, biomechanics and motor control, as well as more personal and professional development books within the realms of Simon Sinek and Daniel Pink. It is my aim for 2017 to revisit the simpler concepts, or rather the fundamentals within the scope of Strength and Conditioning as well as actively synthesise what I’ve panned out of 2016’s continued education efforts. I will also endeavour to be more active across social media (including this site) for the purposes of sharing information and ideas for the collective growth, but more importantly, to celebrate the consistent efforts of the good people who I am fortunate to work with and am so very proud of.

Below are some of the online articles that I’ve recently saved relating to the above topics. You can also find some other reviews of Frans Bosch’s work and a huge selection of other good reads in a previous post here.

I hope you have all had a fruitful 2016 and wish you and yours a safe entry into 2017, and wellness and prosperity throughout.

Regards,

DJ

Training Monotony: How This One Factor Can Reload or Ruin Athletes

A Review of Strength Training and Coordination: An Integrative Approach and
20 Best Tips of 2016 for Sport Professionals
from Carle Valle at Simplifaster

4 Things I learned From Frans Bosch
By Martin Bingisser

5 Important Points From My Trip To Holland To Meet Frans Bosch
by Dave O’Sullivan

The Less-Traveled Road: Frans Bosch’s Path to Contextual Strength Training
by Ken Jakaslsi

Review: Frans Bosch Clinic
from Pat Ward

Random Thoughts on the New Frans Bosch Book and More
by Mladen Jovanovic, members only

frans_bosch_sprinting_ppt-2
PDF

Best Books of…2016
by Stu McMillan of Altis. Stu offers his thoughts on Bosch’s methods and I tend to agree with his sentiments.

Coach stuart McMillan’s Best Books of 2016

What the Top Fitness and Rehab Experts are Doing Differently This Year

Storytelling Enhances the Influence of Science-Based Writing

https://altis.world/news/coaches-are-not-mind-readers-the-art-of-the-daily-debrief/
from Kyle Hierholzer at Altis

The Art of The Debrief
By Michael Bungay Stanier

”The hard work is behind you. The project is over, and everyone is breathing a sigh of relief. But, how did it measure up?”

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The Benefits Of A Pre-Activity Movement Screen

 

Once the athlete or client’s training goals have been established it is important that we as coaches identify potential limitations and risks that may impact our chances of success.

Simple logistical constraints such as availability of training time and equipment can be a limitation and need to be considered, however these are of lesser importance than reducing the risks that are inherently involved with training in the weightroom or practice.

Before seeking enhancements in fitness, the Strength and Conditioning professional’s primary concern is injury prevention. If a client or athlete is hurt through the training process it will be necessary to place restrictions on their program which may slow the rate of improvement towards the goal. For the athlete or client, an injury can mean diminished movement capacity and quality of life. Injuries can lead to missed practice and missed games, lost opportunity and income, and perhaps the end of a career. These are all very possible scenarios and all parties involved should be leaning as close as possible to the side of prevention.

In order to attenuate the likelihood of an injury occurring we need to be aware of the factors that heighten risk. As it relates to endeavours of physical activity, it is documented that the main contributory factors to injury, in order of greatest to least are:

1. Previous injury
2. Right vs left side asymmetry
3. Motor control deficit
4. BMI
5. Poor training Choices

Knowing the evidenced predictors it is imperative that we use a system of screening and assessment that identifies these factors before implementation of a proposed training solution. Such a process would be highly influential toward addressing an individuals needs, maximising the return on our efforts and minimising future risk.

We use the Functional Movement Screen (FMS) as the first step of our appraisal process. The FMS is a system to evaluate current movement quality for people who wish to increase physical activity. It is designed for those that do not have pain or injury as a way to prioritise further assessment where necessary, and help decide the appropriate entry point for an individual onto the training path. It is simply the beginning of the information gathering process.

FMS what

The screen is composed of seven fundamental movement patterns and three clearing tests that require a balance of mobility and stability and place the individual in extreme positions where deficits in these areas are noticeable. The FMS aims to set a minimum standard of movement competency, provide insight into potential movement problems if the baseline is not met, and guide appropriate exercise selection and progression. If an individual can not display an easy access of fundamental movement availability as per the FMS criteria, then the training program becomes dialed to match the outer reaches of the individuals current ability. A low FMS score does not necessarily exclude an individual from the training process. It simply means that our exercise selection is directed towards not exploiting those areas where limitation is present. Advancing into higher-stage activities with a movement foundation that is poorly prepared incurs a greater training cost and if the athlete is not injured, at best there will be a higher need for recovery to offset the increased physiological price and a reduced level of preparedness can result.

Low Score = You can still go, you just might need to go a little slower for now
Low Score = You can still go; you just might need to go a little slower for now

The screen is an objective, reliable and repeatable baseline standard of movement, that filters out many of the contributing factors to damage risk such as poor movement quality, right-left asymmetries and presence of pain. The FMS is not a diagnostic tool, however, presence of pain while undertaking the screen is a red flag that requires treatment by a medical professional until it is resolved.

As Strength and Conditioning practitioners, we would like to know if joints can get into trainable positions that we need to meet our end goal – where training those positions only contributes and does not impair movement or system, and produces a more robust and prepared performer. In under fifteen minutes, the FMS can provide an answer. It is a first stage audit of our exercise choices and a guide for best practice.

DJ

Lauren and Bella

Bookmarked

Gathered here are some of the better reads that I’ve come across recently, bookmarked in one convenient location to refer to later. I hope readers will also find something interesting and of benefit as well.

Enjoy.

”As complexity raises, meaningful statements lose precision and precise statements lose meaning.”
Lofti Zadeh

10 Leaders Share The Habits That Help Them Be Freakishly Productive
From Entrepreneur

Resources To Keep Yourself Updated
By Iraki Nutrition

Peer Leadership: 8 Thoughts On How To Make The Most Of An Opportunity, Others And Yourself
Guest post by Greg Robins of The Strength House and Cressey Sports Performance on PeteDupuis.com

Building Bridges: leveraging Your Employer To Enhance Your Personal Brand

5 Habits Of Effective Coaches
also from Greg Robins

8 Must Read S&C Articles

from Science For Sport

Five Resistance Elements that Develop Athletes
from Carl Valle at SimpliFaster

Why and How We Program Breathing Exercises 
By Kevin Carr of Movement As Medicine

Periodisation for the Everyday Athlete
by Mike Robertson

Wellness Monitoring
From Greg Dea

http://www.elitefts.com/coaching-logs/the-four-essential-steps-your-athletes-need-to-take/ and

http://www.elitefts.com/coaching-logs/practical-applications-for-developing-rotational-power/
from Mark Watts at EliteFTS

A Simple Approach to Running Analysis for Clinicians
from Chris Johnson at Zeren PT and Performance via Mike Reinold

Solving the Riddle of the Shin Splint
by Ken Jakalski

Nervous System Training 101:The Creation of Superhuman Strength and Athleticism
from Joel Smith and TrainHeroic.com

3 CNS Hacks For a Better Workout and

Jeff Moyer Q&A on Strength Training Dose and Transfer
from Joel Smith at Just Fly Sports

Guidelines for the General Preparation Phase 

Writing the General Preparation Phase

and Free Downloads
By Coach Nick Newman

Purposeful GPP: Applying Science to Your Conditioning
From Bryan Mann at EliteFTS

Agility
from Science For Sport

Agility In Team Sport: How To Crack the Code
by Carl Valle at SimpliFaster

Barriers to Championship Performances  and again

from Altis and FreeLap USA
from Freelap USA and Altis

The Terms Of The Deal
The Scientific Principles Of Strength Training
By Dr. Mike Israetel of RenaissancePeriodization.com and Juggernaut Training Systems

Top Ten Must Reads: #10 – #6
Top Ten Must Reads: #5 – #1
Via Juggernaut Training Systems

What Are The Real Elements Of ”High Performance?”
From Chris Gallagher at Freelap USA

Setting Rehabilitation Goals And Reducing Energy Leaks With Movement Efficiency and
Retraining The Injured Athlete, High Performance Training For Sports on The Strength Coach Podcast
with David Joyce

Just Load It
by Erik Meira

Warm Up And Motor Concepts and
Developing a Full, High-Performance Program From The Ground Up
By Charlie Weingroff

Talking About Warm-Up?!?
From Dustin Imdieke of Altis

Warm Ups
from Science For Sport

Your Warm-up Doesn’t Need to Be That Complicated
from Jesse Irizarry at Strength Theory

A Guide To Movement Prep
from Nick Winkelman at Exos

Get More From Your Sprint Workouts
via Bret Contreras

How To Warm Up Before Your Workout

from Robbie Cannon via My TPI

Daily Undulating Periodization & Performance Improvements In Powerlifters
A research review from Patrick Ward

Becoming A Strength And Conditioning Coach
From Michael Favre Via NSCA

6 Ways To Simplify Your Coaching For Better Results
From Eric Cressey

The Ultimate Conditioning Guide

Conditioning And Mental Toughness

3 New Conditioning Rules

The Truth About Injuries
From Joel Jamieson of 8WeeksOut.com

You Need Long Duration, Low Intensity Cardio
By Mike Robertson of Robertson Training Systems

Reactive Strength Index
From Science For Sport

Velocity Based Training
From Carl Valle Via Freelap USA

Beast Blog contains a tonne of great content on performance tracking.

Breathe New Life Into Your Performance
From Chris Gallagher Via Freelap USA

A Week At The WAC
Also By Chris Gallagher

Coaching The Individual In The Athlete
From Nick Sheuerman

Coaches Are Not Mind-Readers … The Art Of The Daily Debrief
Insights from Coach Kyle Hierholzer

The 16 Characteristics Of Greatness
From award-winning leadership speaker, Don Yaeger

A Pocket Guide To Coaching Wisdom
From Altis

35 Secrets Of Brilliant Coaches
By Ann Josephson shared on the Strength Coach Blog

Via Negativa
Set And Rep Schemes In Training
Twelve Principles of Agile Periodisation
6 Weeks Running Program for Soccer Players
Running Based Intervals-Velocities Table
By Mladen Jovanovic at Complementary Training

Okinawan Strength: Developing the ‘Iron Body”
By By Dr. Suart McGill via Strongfirst

Exciting Free Content From Dr. Stuart McGill

Human-Specific Training and
The Importance Of Unilateral Training
By Devan McConnell Via Volt Athletics

Commentary From Jeremy Frisch
Saved by Kelvin Giles at Movement Dynamics

Individual Training In A Team Setting

Olympic Lifting For Athletic Performance
From Mark Watts of EliteFTS

Olympic Weightlifting – The Biomechanics
From Strength And Conditioning Research

Olympic Weightlifting
From Science for Sport

Plantar Fasciitis – Important New Research By Michael Rathleff
From Tom Goom, Running Physio

The Complete Guide To Foundations & Fallacies Of Tissue Regeneration
From Dr. John Rusin

Treatment Fundamentals: A Simple Framework To Reconceptualize Pain And Injury Treatment
By Greg Lehman

Back Pain – Separating Fact From Fiction
At Pain-Ed.com

Core Stability: Winning Popularity, Losing Science
By Ramsey Nijem Fitness

Which Strength Sport Is Most Likely To Cause An Injury?
From Bret Contreras and Chris Beardsley at StrengthandConditioningResearch.com

Implementing High-Intensity Aerobic Energy System Conditioning For Field Sports
From Dr. Dan Baker Via Freelap USA

Adapting to High Altitude
Via Human Biological Adaptability

It’s All About Motor Control
From Gray Cook at FunctionalMovement.com

Rocky Road To The Top: Why Talent Needs Trauma
Dave Collins and A ́ine MacNamara, Sports Med 2012; 42 (11)

The Science And Application Of Coaching Cues
From Coach Sam Leahey

Coaching Movements And Skills
From Nick Winkelman of Exos featured at On Target Publications

Coach Like A Caveman – How The Environment Shapes Our Movement
Also with Nick Winkelman on The Strength Coach Podcast

What We Say Matters – Uncovering the Truth About Cueing (Lecture)
What We Say Matters, Part I
What We Say Matters, Part II
With Nick Winkelman on NSCA

Coaching Cues That Actually Work
With Nick Winkelman Via Stack

Coaching Instructions And Cues For Enhancing Sprint Performance
In NSCA Strength and Conditioning Journal

35 Recommendations For Building Better Horizontal jumpers
With Nick Newman Via Freelap USA

A Systems Perspective On Motor Control, Part One
From Todd Hargrove at Better Movement

Notes From Frans Bosch – Transfer Of Strength Training: Implications from The CNS
By Simon Nainby at Underground Athletics

Review Of “Strength Training And Coordination: An Integrative Approach” By Frans Bosch
from Todd Hargrove

McMillan Coaches Guide To Strength Development (Series)
With Stuart McMillan, Matt Jordan and Brett Bartholomew

Gill Apprentice Coach Program – April Highlights 2015

Gill Apprentice Coach Program – May Highlights 2015
By Ellie Spain Via Altis

Another Training Talk With Dan Pfaff part 1
Another Training Talk With Dan Pfaff part 2
By Martin Bingisser at HMMR Media with Coach Dan Pfaff of Altis

5 Coaching Cues To Immediately Improve Basic Movements
From Dean Somerset

How Does Foam Rolling Work? And Why “SMR” Should be Called “SMT”
Via Bret Contreras, aka The Glute Guy

Rest, Recover, Regenerate Part 5: Massage
A great series of articles on rest, recovery and regeneration by Pat Ward

Can Stretching Really Make You A Better Athlete? The Truth Behind Static Stretching And Power Development
From Joel Smith via Just Fly Sports

Stretching For Recovery

The Physiological Basis for Tapering in Endurance, Strength, and Power Athletes

The New Science of Embracing Performance Anxiety

Why Do You Lift — Defining Hope, Motivation, and Risk By

Marilia Coutinho at mariliacoutinho.com via Elite FTS

The Top Ten Brain Science And Psychology Studies Of 2015

Questioning the Use of Static Stretching Before and After Athletic Activities

Towards A Grand Unified Theory Of Sports Performance 
By Paul Glazier

Attentional Focus and Motor Learning: a Review of 15 Years

Publications By Brad J Schoenfeld via ResearchGate

Mechanisms of Exercise-Induced Muscle Fibre Injury

The Architecture Of The Connective Tissue In The Musculoskeletal System—An Often Overlooked Functional Parameter As To Proprioception In The Locomotor Apparatus

The Fitness-Fatigue Model Revisited: Implications For Planning Short- And Long-Term Training

Stretching The Truth. A Review Of The Literature On Muscle Stretching

Questioning the Use of Static Stretching Before and After Athletic Activities

Effects of Resistance Training in Youth Athletes on Muscular Fitness and Athletic Performance: A Conceptual Model for Long-Term Athlete Development

Understanding The Stress Response
from Harvard health

The Unhappy Truth About Positive Psychology
By Jeffrey B. Rubin, Truthout

A Life Beyond ‘Do What You Love’
From Gordon Morino

US Navy Admiral Bill McRaven’s 10 Lessons From Basic SEAL Training

The Best Job On The Planet (TEDx)
A TED Talk with the exemplary Jeff Oliver

A special mention must be made of Greg Nuckols who puts out a tonne of quality content over at Strength Theory. Highly recommended.

”It is not necessary to change. Survival is not mandatory.”
W. Edwards Deming

DJ

We will rise and we will overcome

Admittedly it had been over two weeks since I’d engaged in any form of conditioning work. Although presently lower on the list of bio-markers to improve, the twice weekly sprint sessions allotted, for one reason or another did not eventuate and although only a small piece of the whole that makes up my physical preparations, missing sessions of any kind is certainly not a habit I can bear to cement. A certain vague discontent had begun to breach my psyche of late and rightly I was convinced it was the absence of that severe after-elation felt beyond an extremely demanding bout of ‘all out repeats’ that granted small melancholies access.
Vigorous activity, at least for me it seems serves a kind of sentinel of the Psyche.

It’s the indictment of ones nature.
To stand fixed at the rallying point and volleys of ire at insult return.
To rage against the slander – To speed untethered across the terrain. The reckless dashing between points. To unleash ones full potency. Every atom, fibre, rod and hinge exploding with exquisite mechanical precision. Lungs gasping for every replenishment. The welcoming grass beneath my unshod feet. The morning sun stealing shyly out from repression to enquire the arena and a whole new day to revel in small glory.
To be enough.
To have invited the strain, bade the struggle with mockeries and outlasted. To be every bit present, and unchecked.

”Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”
…Plato

Why anyone for such a small helping of harrowing, would choose not to examine the wildest dimensions of their physical faculties is completely incomprehensible.

The cascade of positive adaptions in both mind and body stemming from eating well and exercising regularly have been well documented. The general public now more than ever are made aware, of not only the benefits of leading a healthy lifestyle, but the balance outstanding for remaining sedentary also. Yet withal, obesity is still on the rise now becoming the single biggest health threat currently facing the entire western world.

These staggering facts and figures on Obesity in Australia come directly from the Monash University Obesity and Diabetes Institute.

Note: Overweight and obesity are defined by the World Health Organisation (WHO) using the Body Mass Index (BMI). This is calculated as the individuals bodyweight in kilograms divided by his or her height in metres squared. Persons with a BMI of between 25-29.9 are classified as overweight whilst individuals with a BMI of 30 or greater are classified as obese. Calculations for children and adolescents require the addition of specific BMI percentile growth charts to allow comparisons with those of the same sex and age. Adult BMI charts are not suitable for use with children and adolescents.

  • The rampancy of obesity in Australia has more than doubled in the last 20 years, overtaking smoking as the leading cause of premature death and illness and becoming the greatest peril to public health in this country.
  • Just a quarter of Australians are at a healthy weight, with more than 17 million Australians classified as overweight or obese. These numbers are quickly escalating.
  • 42.1 % of Australian adult males are classified as overweight and 25.6 % are obese.
  • 30.9 % of Australian adult females are overweight and 24 % are classified as obese.
  • One quarter of Australian children aged between 5-17 years are overweight or obese.
  • If current trends continue, by the year 2020, 80 % of all Australian adults and a third of all children will be overweight or obese.
  • Of notable concern is the health threat to Australia’s indigenous population who are 1.9 times as likely as non-indigenous Australians to be obese and have the fourth highest rate of Type-2 Diabetes in the world.

ECONOMIC CONSIDERATIONS

In 2008, the total costs associated with obesity and overweight in Australia were estimated at over $56 billion per year, with projections of obstinate growth. According to a study published in the Medical Journal of Australia, direct health care and other connected costs totalled $21 billion with government subsidies costing an additional $35.6 billion every year.

HEALTH RAMIFICATIONS


Some of the many chronic conditions and diseases implicated in being overweight or obese include;

  • Insulin resistance
  • Hypertension
  • Atherosclerosis
  • Cardiovascular disease
  • Respiratory disorders
  • Stroke
  • Some cancers including breast,endometrial and colon cancer
  • Type 2 Diabetes (non-insulin dependent diabetes mellitus)
  • Gall bladder disease
  • Polycystic Ovarian Syndrome
  • Musculoskeletal problems including but not limited to Osteoarthritis and low-back pain
  • Gout
  • Cataracts
  • Stress Incontinence
  • Sleep Apnoea

SUFFER THE CHILDREN

With respect to children and adolescents the most significant long-term ramification of childhood obesity is its perseverance into adulthood. Once a child is overweight or obese, reversing the condition and contributing behaviours becomes increasingly unlikely, exposing the child to many of the above mentioned health complications. Late-Onset or Adult-Onset Diabetes is now called Type-2 Diabetes due to its rising prevalence amongst children. Being overweight or obese as a child or adolescent also increases the risk of many diseases and disorders in adulthood, regardless of whether or not the adult is overweight. An additional concern is that afflicted youths, particularly females, often exhibit decreased self-esteem which can lead to unhealthy exercise and dietary habits for weight control, and can also impact other aspects of life such as the development of friendships and competency at school which could further pave the road for damaging repercussions enduring long into adulthood. It is also projected that by the time they reach the age of 20, Australian children will have a life expectancy much shorter than previous generations owing directly to obesity.

It is imperative that we identify and begin to reverse the condition before children become adults, ideally preventing them from becoming overweight or obese in the first place.

”The obesity crisis is not on its way – it is already here. What we have done about obesity is not working. This issue needs concentrated and determined action.”

Professor Mike Daube
President – Public Health Association of Australia
Deputy Chairman – National Preventative Health Taskforce

There are many factors that cause or contribute to a person being overweight or obese including genetic issues, birth factors, convenience governed modern living, socio-economic and psycho-social factors however the more significantly addressed triggers are poor nutrition and insufficient exercise.

Timothy Gill, from the Boden Institute at Sydney University, said people in their 30s and 40s did not understand they faced health problems caused by obesity that in the past were more commonly seen in people in their 60s and 70s. Many unnecessary diseases and premature deaths associated with being overweight or obese are preventable with behavioural changes including proper nutrition and regular exercise.

It is now not a matter of whether or not we have the time, or if we even want to.
It is our responsibility to act.