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!

Running with purpose and power in every step, part 1.

368-Concept can help develop training and conditioning strategies that are effective and enrichening for the movement of running. In this first part we take a look at the "chains" within the runner's body. These kinetic chains describe how the different parts of the body work together in real life and sports and also how they are connected via muscles and fascia.

  8 chains according to 368 conceptLet's examine the diagonal chains (marked black) as part of the running movement. First observe the excellent running mechanics demonstrated by Carl Lewis. We can draw a line from his left knee across his abdominal wall to his right arm. That diagonal front chain is now stretched out, loading elastic energy and ready to explode. The other side (right knee to left shoulder) is shorthened in order to create the opposite action. The same occurs with the diagonal back chains.     

The diagonal chain system, a.k.a. the Double-X, is essentially important for the power and force production in running. Instead of only strengthening individual muscles it is crucial to integrate the whole kinetic team and work to improve the "stretch-shortening cycle" of the whole chain of muscles and fascial components. These diagonal chains have a huge role in creating the powerful rotational action in running.

 In 368 -Training Systems diagonal chains are being challenged particularly by utilizing horizonal resistance exercises. The horizontal resistance applied from different directions/angles with different speeds allows the diagonal chains to be activated and strengthened in a way that is beneficial for a runner. Here are some of our basic exercise variations (1-arm press, 1-arm row, 2-arm rotation) performed in a split stance. These exercise variations emphasize the team work of all the body parts connected into one kinetic chain.

Run with purpose in every step!

Tommi the Trainer

Sources of inspiration:
Thomas Myers, Anatomy Trains.
Gary Gray, Grayinstitute.

PS: The Online version of the 368 -Dynamic Flexibility and Activation is now available here.

Active recovery and regeneration workout routine

Do you ever feel like your intense workouts are NOT turning into true improvements in your performance? Almost like your system was already saturated and you were suffering from "mal-absorption of new training stimulations"...  

Sometimes the body just craves for a workout that assists all the hard work and stimulating training to be absorbed better and faster. That is what an active recovery and regeneration workout is all about.

Our ACTIVE R&R -routine is called The ADAPTATION OPTIMIZER and we have been using it successfully for years in between the harder workouts. It feels like a fresh cool breeze on a hot summer day...

Enjoy the commentary by the Chipmunks! 

Tommi

PS: One of the only ways to make a video shorter without clipping is to speed it up. Thus the helium voice... Makes you really focus on listening carefully, doesn't it? :-)