DRS STRONG WEEK 47- HOW TO CREATE GOOD MOVEMENT PATTERNS?

RosarioAguilar
Monday, August 17, 2015 - 12:00
Written by Rosario Rios Aguilar on 17 August 2015.

" Never allow waiting to become a habit. Your desire to succeed should be greater than your fear of failure."

As we approach Week 2 of The Chad Attack and we are no longer having baby bambi legs we can move on haha! We were heavily focusing on squatting last week and shocking the system in a way to promote a good enough stimulus for this week. Even though we are still squatting monday at a heavier percentage, believe me it will feel way better than Week 1. This week we will be focusing on creating positive HABITS and movement patterns that will allow for repeated heavy doubles in some of the lifts like Split Jerk. It is one thing to lift heavy for one rep but being able to repeat the lift for a second rep is a different animal. Creating good habits and movement patterns allows for your brain and muscles to have muscle memory and understand the stimulus that will be happening that day. It is important to be consistent on your movements regardless of weight, volume or intensity. Let me explain this further in the next steps.

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3 simple steps to help promote good habits and repeated movement patterns.

1) CONSISTENCY: being consistent with your movements is key in order to promote muscle memory. For example if you are doing squats, ANY squats, whether they are air squats, front squats, back squats, overheadsquats, goblet squats, etc. Your stance should be close to the same length and form, unless we are working sumo or different starting positions. This allows your body to get used to the range of motion (ROM) in that stance, which can then transfer to other lifts in catching positions, etc.

2) REMINDER: have a reminder when it comes to your movements. For example during deadlifts if you are one of those people that forget to reverse the movement when you touch and go and the bar starts moving away from you. Try and line up the bar with the shoelace closest to the the toe box of your shoe and if you were to pause at the bottom, you should be able to see the shoelace over the barbell. Have reminders that help you reset and allow you to get back to good mechanics and technique.

3) CONSCIOUSLY MAKE THE DECISION TO MOVE/BE BETTER: sometimes moving better mechanically and with good technique is harder at first. Most of us grow up with poor mechanics and bad posture or unconscious ways of moving, so our body wants to default to what it knows. WE HAVE to override that command by consciously telling ourselves the movement pattern we want to take even if at first doesn't feel as efficient. It gets better with time and effort and once you reset that command, the movement becomes easier and your performance goes up as well. This can apply also when you are in bed or tired after work and you are mentally deciding that " screw it" is better than ok I feel tired but I am going to get up and get to the gym or make dinner, etc. You are resetting that mentallity and doing a more positive routine which then turns into a habit!
I truly believe that this last one is one of the most important ones because it relates to the mentality of people. It always goes back to using your mind to command your body. There is a way to do things. BEST YOU CAN or MEDIOCRE? YOU CHOOSE your way. Just remember if you choose "ahh ill do it better tomorrow" that tomorrow becomes the next day and the day after that and eventually a bad habit. So let's not do that hahaha. CHOOSE DO THE BEST YOU CAN FOR THAT DAY!!! DEAL??? Ok good ! haha
Ok that is enough about good habits! lets break old habits even if they take long! ITS WORTH IT!

On a different note, we were very excited to host the USAW LEVEL 1 course! Congrats to Coach Jenna and Coach Erik and Cameron Pizzica for completing their USAW Level 1.

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Don't forget Thursday August 27th, there will be no 6pm classes!
Stay Strong,
DRS Strong
Coach Rosario

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"Sometimes I like to grapple in the dirt and shoot at targets haha"