We are only as good as our 'base of support' because the body works from the ground/bottom, up to counter the pull of gravity- especially noticeable in climbing. To be efficient in countering these effects of gravity, our posture (core) needs to be in a position that can produce downward force that is perpendicular to the 'ground'. If you are smearing on a vertical wall- your shin has to be at a particular angle between your foot (base) and your center of mass to produce downward force which will hold you 'up'. If that shin angle changes, you will slip in the direction that it gives to.
Concepts behind these exercises
'Feeling' and sensation based learning.
'Project' because these exercises you will figure out more by feeling through them on your own, as opposed to me telling exactly how to go about them. However, as you progress I will add some detail and complexity.
Session Recap
Process: Awareness -> Familiarity -> Comfort -> Loadable -> Change
Objectives
+ Hips. Taking the more familiar internal rotation and using it to find the other end of the spectrum- external rotation (especially that right side). Creating a comfortable range between both ends for smooth and stable transitions/weight-shift.
+ Torso. Creating and maintaining a solid internal 'frame', (length x width x depth). The torso is the entire length of the spine (including the pelvis and the ribcage), which can be a lot to manage as individual components. Isolate parts with the intention to integrate them- if we know how the pelvis moves as well as the ribcage, then we can learn how they move together as one.
Notes
- Keep in mind that your right side may not move in the same sequence as your left side though it may feel so at first. I like to use reference points on the body to keep track of positioning for times when feeling may not be accurate enough- the pointy hip bones in the front in relation to the heels, for instance.
- Breath. As you begin to improve the efficiency of positions/patterns, breathing will be the greatest asset to create change and also the greatest indicator of whether or not your positions/patterns are honest. There are levels that you may travel back and forth from-
1 Holding your breath (typically when learning new skills).
2 Learning to coordinate breath with movement (specific pattern for each inhale-exhale).
3 Learning to alter breath and movement patterns.
4 Dissociating breath from movement (at this point holding the breath/bracing also becomes most effective in cases of max-effort type lifts)
Protocol
- Take whichever aspects of the specific prep from both sessions that you like/engage well with, and continue to refine them. Add other ones in as they make more sense/feel more accessible. Keep refining the isometrics as well- if an extra challenge is needed, hold some weight in the split-stance. Remember to work from 'most comfortable' and gradually expand away from that- don't surprise the nervous system if you are intending to learn/prepare/assess.
12/28/21
Specific Prep
Objective
Learning/Preparatory/assessment
Two major relationships:
Distinguishing between parts and smaller relationships, to make better sense of a whole.
- Foot to Hip
- Hip to Torso
(The meeting place of these two relationships is our center of mass and key to weight-shift).
Hip Rotation, Internal-External
Both of those relationships can be approached within these. Focus on one at a time and then connect aspects as you can. TO simplify, it will always come down to getting your center of mass over your base of support- the tricky part is knowing the transition between. You should be able to move in and out of any good position fairly easily, so if you ever feel that you're stuck or can't move... re-examine where your base of support and center are in relation to each other.
Video Sequence:
- Hip Rotation
- Dropping/Pulling into Ground (the dip)
- Dropping Down vs (1 of 2)
- Hinging (2 of 2)
- Weight-Shift + Change of Direction
- Weight-Shift (staying low)
- Weight-Shift (full)
Establishing the torso 'Frame'
Quadruped offers the chance to learn how to maintain an internal frame, with any number of deficits to its structure (without the help of a limb or two). This would be where we want to have length x width x depth in the torso- allowing us a greater area to distribute stress through. Look to refine the 'clarity' at which you feel these connections/frame, and by clarity, I mean gradually reducing the 'white noise' of extra muscle tension that is unnecessary. Get to the 'bare bones' of it all.
Video Sequence:
- Torso Frame + Push-Pull
- Quad to Plank
- Quad to Plank + Abduction
- Bird-Dog Strategies, Initiating Weigh-Shift
- Bird-Dog Strategy, Increasing Range
Gradually
This kneeling position will make things a bit more about the torso to hip relationship, though the foot (if mobile enough) will still provide feedback/stability in pressing down into the ground in a way that engages the hip (and therefore torso).
Video Sequence:
- Hip Rotation -> Weight-Shift
- Heel Sit to 1/2 Kneel
- 1/2 Kneel, Toe Assist
- 1/2 Kneel, Without Toe Assist
- Heel Sit to Stand
All the Same, But Shortened
Torso vs Hip
Looking for that deep internal core here- an 'anti-bracing', in the sense that we want to find sensations of vulnerability and the structures that support movement via intra-abdominal pressure. As usual, this will be more about relaxing to find, rather than creating tension. This will also bring feelings of a more internal suspension through the length of the spine, which means it should also feel like subtle movement (around the spine) comes with ease and greater stability in the hips.
Video Sequence:
- Torso vs Hip Angle (Open-Close)
- Leg Raise + Lower
- Leg Raise + Lower (One Knee Up)
- Both Legs Raise + Lower
- Hip Lock-Off + Foot Swing
- Hip Lock-Off + Knee Extension
- Full Extension
12/03/21
Objectives
+ Feet; increasing sensitivity/movement | transverse arch (forefoot) leverage system | foot to glute connection (and body to ground)
+ Distinguishing movement of the legs (femurs) vs the pelvis (and torso). How to move one in relation to the other.
Notes
- Sensitivity/fluidity/elasticity/efficiency/ease is derived from relaxation/most minimal tension necessary. There will be many layers to peel away over time, one by one, as you create familiarity with each. Breathing quality is key here.
Protocol
- Typically the way I organize a session -> 1. General Warm-Up -> 2. Specific Prep -> 3. Working Sets
The idea is to 'build-up' and through the working sets, (for the nervous system to manage more stress/load, with less effort). When creating a routine the idea is to choose the exercises/movements that best contribute to your session's purpose. (It can be easy to lose track of priorities, or chase too many qualities at once so keep things very simple- Eventually, you will develop a directional sense for yourself. What do you need and how do you meet that need will determine the direction/trend of your performance).
- I would also consider the 'intention' of these session parts. Think of using the specific prep to 'learn' and then, can you take what you learned and put it to use in the working sets to create more ease. (How effective was your study method for the test?)
- The alternate/big picture way to view this layout is, 1. most familiar -> 2. expanding familiar/boundary push * ( 1. -> most familiar)
* On days of higher energy and boundary-pushing, make sure to revisit your most familiar movements at the session's end, to help down-regulate the nervous system and return to comfortable/familiar.
Specific Prep
Objective
Learning/Preparatory/assessment
Feet/glutes, legs vs torso, soft-tissue work, etc - what do you need?
Pick and choose, go back and forth, compare and contrast - was/is it helpful?
Feet | Glutes
These are to build up some endurance in using the feet and their leverage system. Initially, it should kind of feel like you're wearing a 'ski boot', where the foot and ankle feel like they have a rigid support system and the rest of the body moves in relation to it. Eventually, you should feel to connect this through the hamstrings/glutes and all the way up the spine. Foot-to-glute connection and forefoot conditioning are the big ideas here.
Video Sequence:
- Object Feedback
- Feet to Glutes/Body to Ground/Mobility
- Forefoot Knee Touches
- Forefoot Squats
Separating Legs and Torso
Here we want to keep the line where the hip flexes (hip crease), as open as possible, this is what allows the spine to stay straight up, as opposed to folding forward- This means being able to distinguish the hips (legs) from the pelvis (whole torso). To begin thinking about torso angle and forming reference points to do so- I keep the tailbone and back of my head/neck (long), as a pairing. Then if my legs are pressing down appropriately, I think about the hips as if a pin were inserted across, going all the way through- this is to create stability across and into the ground. Now, it's a matter of torso angle moving (opening-closing) in relation to the stationary legs.
Video Sequence:
- Heel Sit to Tall Kneel
- The Dip
- Low Gait, Feet Inline
- Horse Stance, Figure 8
Work sets - Isometric Loading
Objective
building/work
Having warmed up and increased body awareness- isometrics will present the opportunity to put it all together while testing out the sustainability of your strategy.
Initial considerations
Make sure there is a good/established connection with glutes, feet, torso.
Single Leg
Work on accumulating time in these positions, whether it's by setting a timer and having a target duration, or, having a target number of reps to complete of whichever variations that you can. There are many ways to go about accumulation, use what you like to build an initial base.
+ Work toward ~5 minutes/leg, or
+ Reps would be toward 30+
+ Work toward several sets at a consistent level
Video Sequence/Progression Order:
- Stationary, In Front/To Side/Behind
- Knee Raise
- Knee Raise + Hip Rotation
- Straight Leg Raise
- Straight Leg Circles
Split-Stance
This will also be about accumulating time. Build consistent lengths of duration before increasing the depth of the stance- start from comfortable and keep expanding what comfortable feels like.
+ Work toward ~5 minutes/stance
+ Work toward several sets at a consistent level
Video Sequence/Progression Order:
- Base Split Stance
- Forefoot Progression