Aaron Arehart

I: MOBILITY II: mechanics AKA technique ...

Wed, 24 Apr 2013 12:55:25 -0500

I: MOBILITY

II: mechanics AKA technique

III motor control

I allows II

Athletes must have the mobility and flexibility to achieve their best expression of techniques their training program requires.

II perpetuates III

Athletes that achieve best position (technique) must have the motor control to sustain correct positions throughout training (using correct muscles in correct order).

WHY MOBILITY?

1. Performance!

2. Injury Prevention

3. Injury Recover/Resolution

4. Leads to athlete’s best expression of ideal technique (“Best Fit”)

ONE TO RULE THEM ALL

Of the ten general physical skills, flexibility has the greatest capacity to limit the other nine. Conversely, flexibility can enhance an athlete’s ability to further train the other nine.

1. strength

2. cardio-respiratory endurance

3. stamina

4. power

5. speed

6. coordination

7. accuracy

8. balance

9. agility

10. flexibility/mobility

“BEST FIT”

1. There is an orthopedic/biomechanical ideal position from which maximal force can be produced and sustained

2. Is dependent on athlete’s capacity to achieve ideal position

3. deviation from “best fit” is ALWAYS a force production/output compromise that ALSO increases potential for injury

4. if you cannot achieve ideal position, the worst thing to do is go heavy OR fast

Good position cannot be reclaimed!

1. Good position is potential potential

2. mid-line stabilization

3. roll out “upstream” and “downstream”

4. mobilize @ position of restriction

starting position ——————————-> finishing position

“the tunnel”

Pain is NEARLY ALWAYS a symptom of movement problems. Fix the movement!

WHAT NEEDS FIXING?

1. positioning/setup

2. connective tissue (myofascial release, tack & drag, A.R.T.)

3. motor control (example: letters Y, T, W)

4. muscle (P.N.F.)

*If you can’t see change, there is no change.*

STRETCHING IS DEAD – P.N.F. (Proprioceptive Neuromuscular Facilitation)

A.K.A. contract/relax stretching

1. mobilize at position of restriction (or end range of motion)

2. find end range, contract and hold 5 seconds

3. release and move into new range, hold relaxed 10 seconds

4. repeat 5-6 cycles

INJURY BASICS

1. The 24 hour rule: you are not healed until you can perform movement AND be pain free 24 hours later

2. Visit a sports medicine/chiropractor specialist!

THERE ARE NO MOBILITY REST DAYS!!!

For more info contact:

Aaron Arehart

aaronarehart@crossfitcentral.com

Mental Strategies from Professional Strength and Conditioning Coaches

Wed, 24 Apr 2013 12:36:40 -0500

breaking-muscle:

Researchers questioned over 100 experienced strength and conditioning coaches to find out what mental strategies they employed with their athletes. Are you using these techniques?

Do you use mental strategies in the gym to improve your performance? Which mental strategies are most important? A recent study from the Journal of Strength and Conditioning Research posed this question to 102 experienced coaches. The answers may surprise you.

read more

http://bit.ly/15Dpwj8

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Sun, 14 Oct 2012 21:36:25 -0500

the Triune: Getting Back In The Game

Mon, 17 Sep 2012 11:03:29 -0500

the Triune: Getting Back In The Game:

The lovely Jordan Breal is back training with CrossFit Central!

thetriune:

by: Jordan Breal

“I just want to lift a barbell over my head again.” Did I really just say that? It had been four months since my last CrossFit workout, and I was beginning to realize just how much I missed the simple—but never easy—challenge of picking up heavy things, not to mention…

the Triune: Mobility For The Desk Bound Athlete

Fri, 07 Sep 2012 16:46:49 -0500

the Triune: Mobility For The Desk Bound Athlete:

thetriune:

by: Aaron Arehart

PART 1 - It’s not your back, it’s your hips!
The first thing a desk-bound athlete needs to be aware of is how sitting affects athletic performance. Not “if” only “how.” When humans sit in a chair, car, or airplane seat for an extended period of time, we do not have…

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SeeFit: Road to the Cure 2012: Day Eleven

Sun, 08 Jul 2012 17:56:00 -0500

SeeFit: Road to the Cure 2012: Day Eleven:

seefit:

CrossFit Cental. One of the oldest, most well known, and successful CrossFit gyms in the nation. SeeFit stop #11.

This is one that we were all looking forward to and expecting a big turnout from. In itself, it was pretty cool showing up to be greeted by Jeremy Theil (3rd place in the 2008…

How cool is that??

Sun, 08 Jul 2012 17:49:00 -0500

How cool is that??

Funny $h!t. Don’t take yourself too seriously!

Sun, 01 Jul 2012 20:15:13 -0500

Funny $h!t. Don’t take yourself too seriously!

“I pretended to be somebody I wanted to be until finally I...

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“I pretended to be somebody I wanted to be until finally I became that person. Or he became me.” - Cary Grant

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"Most men stop when they begin to tire. Good men go until they think they are going to collapse. But..."

Wed, 20 Jun 2012 15:55:38 -0500

“Most men stop when they begin to tire. Good men go until they think they are going to collapse. But the very best know that the mind tires before the body, and push themselves farther and farther, beyond all limits. Only when these limits are shattered can the unattainable be reached.” - Dan Gable”

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Tue, 19 Jun 2012 14:02:50 -0500

Will Smith talks about life, success, and how your thoughts are...

Mon, 18 Jun 2012 20:04:00 -0500

Will Smith talks about life, success, and how your thoughts are the determining factor. Outstanding video!

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Mon, 18 Jun 2012 16:38:24 -0500

"Being realistic is the most commonly traveled road to mediocrity.” - Will Smith"

Sun, 17 Jun 2012 18:20:27 -0500

“Being realistic is the most commonly traveled road to mediocrity.” - Will Smith”

Coach Karen’s 200lbs clean! Way to go Karen!

Sun, 17 Jun 2012 17:00:33 -0500

Coach Karen’s 200lbs clean! Way to go Karen!

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