0:00 - 5:04 - Intro
- Today we will be looking at the Practical Application of Fascial Rebound.
- What we learned last time; muscle isn’t as important as we originally thought.
- Fascia is at the helm.
- Quick review of last week’s podcast.
- Train Car Analogy for the Muscle and Fascia
- Today we will look at training movement; the type of training that gives You the ability to move fluidly, dynamically, efficiently and with untapped power.
5:05 - 10:25 - The First Principle of Training Fascia
- Principle #1: Training in a State of Propulsion
- Training in a State of Propulsion defined.
- 2 examples where You will see training in a state of example; vestors of “attack” are constantly changing.
- The more force You put in; the more force it kicks back.
- Training in a State of Propulsion; allows You to train peak force at end range.
- Versus moving a weight; the force is dictated by gravity.
- Deadlift example + Math
- Why You can’t change peak force at end range with traditional weights.
- In sports, and most of Life, Your peak power MUST be maximized at end range.
10:26 - 13:39 - Training Hydraulic Amplitude
- Fascia is Hydraulics
- The fascia tries to recruit as much of the Body as possible via co-contractions when Your training MAX power output at end range.
- This allows it to spread force and increase the volume of muscles being contracted; coupled with lengthening and shortening under tension = increased girth.
- Translates to more Fascial Surface area = More Energy storage.
- Sausage Skin Analogy.
13:40 - 15:20 - Resources to train in a State of Propulsion
- Optimized Human Movement Trainer (Delta-kinetic); ARXFit that can change force vectors
- Bill Parissi Speed School
15:21 - 18:30 - Principe #2: Training in the Matrix
- Moving in the Matrix; Moving in all 3 planes of Movement at once.
- Rule #1: Davis’s Law; You will get stiffer tissue along the lines of force that are used the most.
- Good Foundation: Submaximal loads, different angles, different tempos.
- This trains the Body for athleticism.
- Todd Wright Quote
- Levelling out the playing field in Your Body
18:31 - 22:29 - Resources for Training in the Matrix
- Todd Wright’s Instagram account; Todd Wrights 8 core Movements, Squat, Lunge, Leap, Pivot, Jump, Hop, Reach, Swing
- Look for the Rate limiting: Load, Angle, Tempo; in each Plane of Movement.
- Ido Portals 8/10 Movement Principle
- Identify the Pattern Overload; work every other pattern with rate limiting load, angle, tempo.
- Todd Wright’s Periodization
- Elevate the TUT and train in the matrix.
- Squat example
- The logic of Todd Wright’s Progression
22:30 - 25:22 - Why would You train this way?
- The fascia is highly trainable but slow to adapt.
- Whole Body balance can take 6 months - 2 years.
- Why this training is worth it.
- Bill Parissi and Todd Wright’s Success.
- Trying to make sure every single movement has the same capacity to distribute force.
- Why athletes get connective-tissue injury 3-4 months in; because the musculatire adapted faster than the connective tissue.
- Review of the Principles so far.
- Why training at sub-optimal loads in the Matrix is necessary.
25:23 - 27:03 - Principle #3: Train for elasticity
- Magic number is under 1.2 secs.
- Why we want to train elasticity in the fascia; pulsed muscular contractions.
- Touch & Go Training; strengthens Motor Engrams; trains elastic potential of Your Fascia; enhance motor unit activation in muscle.
27:04 - 35:11 - A Timeline for Fascial Training.
- Never heard of this before.
- 1. Prep Davis’s Law; train in the Matrix slowly; gives fascia opportunity to create contractions that You would normally not recruit.
- Probes that measure recruitment in Muscles example.
- 2. Train in the Matrix quickly.
- Route 1: Train in the states of propulsion with (1) a machine, (2) Partner Work, (3) Unstable Load (ULOO) Training
- Route 2: Elasticity, Quick Pulses, Bounding, Leaping, Sprinting Drills, Ladder work, Get Creative
- Route 3: Training explosively; Med-Balls, Slam Balls etc.
35:12 - - Close-Out
RESOURCES
Bill Parisi - Fascial Training: A whole Systems Approach
Fascia Wrapping Muscle Diagram
