Knees 4 Speed -training manual (with videos and pics)

KNEES 4 SPEED -PROGRAM
Athletic Development & Injury Prevention for Young Female Athletes

Hello fellow Coach and Athlete,

The epidemic of sports related injuries, such as ACL-injuries, is at all time high and particularly young female athletes are suffering from it. There are, without a question, several reasons for this; genetics, hormonal levels, Q-angles, rest, nutrition, ankle taping and so on. However, it has been clearly demonstrated, that with proper exercise program combined with an adequate recovery, we can definitely decrease and prevent a great number of these injuries.

A great thing is that while we work on injury prevention, we can fully focus on athletic development at the same time. In fact, prevention of injuries is basically training for speed, strentgh, flexibility and athleticism with a particular emphasis on balanced and skill-focused development of all motor components and elements of movement.

I get tired of hearing of another injury, whether it is ankle, knee, lower back or shoulder. In the KNEES 4 SPEED -training program I have created a systematic approach to training for performance while addressing many of the movement-based reasons for injuries. Please, remember that the program is useless without proper application and instruction; that is where the art of coaching and the individual care comes in.

I ask you to read the manual and use the content of the program responsibly adjusting it according to your target group and needs. Remember, this is not a rehabilitation program! If you have pain or problems with your knees, go to the specialist instead of doing these exercises. Rehab and prehab are not the same thing!

Be strong and courageous!

Tommi Paavola

KNEES 4 SPEED TRAINING MANUAL AND VIDEOS HERE!

368 Training Systems -principle: Always train all planes, stations and chains!

368 - Training Systems answered to my own need of developing a system that makes the complexity of human movement a bit more simple to put into practice in terms of training and conditioning.  

The backbone of 368 is based on the following concepts:  

      
- that human movement occurs in three planes
- the body can be divided in 6 anatomical stations
- the muscles, ligaments, tendons and the fascia form integrated chains that are anatomically connected and that work together functionally (our system uses 8 chains)

368 concept is inspired mainly by three wise men, Gary Gray, Thomas Myers and Gray Cook, the mentors that have made the dynamic miracle of human movement a little bit easier to understand for a coach/trainer such as myself.   

368 gives me a tool through which I can observe movement and be reminded of its dimensions when planning exercise protocols and coaching athletes. 

How does 368 help me in practice? Here is a en example of Vern Gambetta's (another wise man and a great coach) Superlegs-series flavored with 368 and a medicine ball. The idea is to combine some of the fundamental movement patterns with total body muscular endurance. This superlegs targets particularly the anterior and posterior chains as well the diagonal/rotational chains.  

This routine also challenges our athletes in the areas of muscular endurance as well as cardiovascular and metabolic systems. We do not use this series until the basic movement patterns/skills are complete, strength foundation is solid and energy systems have developed sufficiently. In other words it is not used for beginners or for children.  

Train smart!

Tommi the Trainer

Sources of inspiration:

Gary Gray www.grayinstitute.com
Thomas Myers www.anatomytrains.com 
Gray Cook www.functionalmovement.com
Vern Gambetta www.gambetta.com/blog.html

368 - The "theory" of human movement and function