HEALTH & FITNESS with Les Mills
Performance Elements
The elements whether of the periodic table or of the Chinese, Greek or Indian tables have a great transposable quality into the exercise and performance world. Elements are essentially groups of things, in regards to the periodic table it is a group of 4 metals, the Chinese, Greek and Indian elements are characters - Air, Water, Metal, Fire, Wood and Earth. What these groups or members of these families exhibit is a relationship pattern that has a synergistic trend that results in a behavior outcome.
When it all clicks the outcomes can be very predictable. The same can be said for the human body. Here are my 6 elements for fitness and performance that will result in making for an exhilarating exercise experience and you will do it all injury free.
Element 1. Movement assessment
Movement competency is the ability to move free of dysfunction and pain. A basic movement pattern screen should be performed to identify which of the fundamental movement patterns are working well and those that are not and require attention. A good trainer will do this during the initial pre-screen.
Element 2. Stabilize your joints
A major source of knee injury is lack of strength and control of the hip stabilizer muscles; this includes the glutes, hamstrings, adductors and abdominals. To strengthen the key hip stabilizers perform Adduction resisted Squats, Hip Thrusts and Step up exercises. To get the maximum benefit from these exercises perform with a very slow tempo of execution.
Element 3. Improve core control
All movements of the extremities begins in and emanates outward from the core. Without going into the science and studies behind this simply picture and ask yourself – where is the body’s centre of gravity? Need I say more? Core activation is essential to stabilize the pelvis which in turn provides the working foundation for the legs and shoulder girdle. Pilates is excellent for this.
Element 4. Improve balance
This doesn’t mean performing circus tricks on a Swiss Ball and god forbid exercising on a vibrating plate. Simply perform single leg proprioceptive strengthening exercises such as single leg stance, reaches and lunge variations.
Element 5. Overall strength development
There is no need to rewrite the book on this one. Your go to exercises are Front Squats, Deadlifts and single leg exercises along with Pulling and rowing movements. Keep it simple as the basics still work the best.
Element 6. Develop specific strength qualities
Such as Eccentric strength – this is the ability to resist muscle lengthening. For example, jump up to and hold the top position of a Pull Up now try to lower yourself down over a 10 – 30 second time period. Once you have achieved a good level of base conditioning (elements 1, 2, 3, 4, and 5) you are ready for eccentric training. Do this on your Squats and Deadlifts to.
After developing eccentric strength, you are ready for power training. Power training is performed at an explosive speed – an essential sports component. Often only body weight or low loading is required to develop power. Power development exercises examples are Squat Jumps and Hops, Jump Lunges and Medicine Ball throws.
Next is endurance - to perform an activity or movement repeatedly for an extended period of time. To achieve endurance qualities perform your exercises back to back with little to no rest between them. Repetitions of each exercise will generally be high, around 15-20. Endurance training conditions you to handle stress not only the body (chemically) but also the mind (emotionally).Your threshold to exercise induced pain will be vastly improved.
In summary start at element 1 and work your way through each element building and fortifying a solid foundation in each. No short cuts and work with FORM at all times. Your body can and will function optimally and injury free in what ever environment you choose to take it provided you respect the elements grasshopper!
Oh, and yes I know I forgot flexibility but do I have to advise you to
do everything!
One big happy family
