This is a summary about the new BASE module. If you want to know more about it, please send me a message and I will send you the full description with the concrete exercises.
Included all the basics what you need to know before you choose between the beginner modules.
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Screening
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Breathing
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Soft tissue massage
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Corrective strategies
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Barefoot training
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Stretching
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Conditioning
“Start from the beginning and create a solid base for your new lifestyle.”
Screening
First, we should know where we are to realize where we get and what we reach later.
There is a basic screen what you should accomplish first, then if you get the minimum criteria you can get the privilege to continue with the advanced testing protocols.
Our screening protocol based on the Functional Movement System.
You can choose the full screen option and book an appointment on this link
or
make your own modified screen by making videos according to the criteria and send me for further evaluation.
Our idea with this screening protocol is not to chasing the perfect movement but also to create a minimum baseline what is acceptable for the further training sessions and reduce the risk of injury for the minimal level.
Try to be honest with you and do not cheat on it because the corrective strategy will rely on your current results, so if you get a fake score, the given exercises won’t help you out your restrictions, and your risk for injury is remain at a high level.
Follow the order and stay at the appropriate level for you.
Enjoy your screen because it should be FUN!
Basic methods
Breathing
In this section you will become familiar with the basic breathing techniques which can help you to improve your overall breathing. Lack of a proper breathing technique, we cannot perform well, furthermore we won’t be able to recover in a right way. The body needs oxygen but in a different way what we think. If you are overexaggerate your breathing during the rest period of the day you just decreasing the amount of oxygen what the hemoglobin can transport to your cells even if in your lunge the oxygen level is more than acceptable. This controversy information can be really disturbing when we think about the efficient breathing. First, try to reduce the amount of air what you are consuming during the day and try to force the nasal breathing. Additionally, practice some special exercises and from now look differently on your breathing.
Soft tissue massage
In this section you can learn the essential techniques of the soft tissue massage. The soft tissue is a basic element of our structure what is covering everything inside our body from the muscles till the inner organs. This is a big net what is building a connection between the different body parts. That is why we should consider all of the body parts together when we are talking about movement and restrictions. The massage techniques can help to reduce the stiffness and help to recover after the training. We can apply this in the warm-up or in the cool-down but just alone is also a frenetic corrective treatment.
The trigger point therapy is one of the techniques what is targeting the trigger points which can cause many problems inside the muscles and the other tissues. By pressure we can rerelease them but most of the time is a very painful procedure so we should practice step by step till we get used to it. There are many techniques what is not claiming any equipment, but these are not for the beginners. If you can, try to get one foam roller and at least one tennis ball for the beginning.
Corrective strategies
In this section we try to fix the restrictions what we’ve found in the screening protocols. Here we should consider the body as a computer which has a software and hardware-based system. The software is the nervous system, the hardware is the body structure what included all the tissues, muscles, joints and ligaments. First, we need to know what cause the problem, then we can fix it. Otherwise, we cannot separate the two system, nonetheless we can make an order how we can fix them. First always the mobility then the stability. One protocol doesn’t fit for everybody, so you have to try some different exercise and make your own consequences. What is work in a short term it will in a long term as well. Test and retest!
Barefoot training
In this section I will introduce you a very neglected part of the training. We have one point where we connect with the ground during standing and this is our soles. If we have some problem with the perception at this point, this false information goes all the way up till your central nervous system (CNS) which will gives you an incorrect feedback so it will affect the entire movement pattern. If you try to manage this with a good shoe, you won’t solve the source of the problem only hide it for a while. The modern shoes are disconnecting us from the ground so we lose a huge amount of information what should be essential for the efficient movements like the walking or running, etc. Even for an appropriate squat we need sufficient feedback from the floor especially when we are just in the initial learning period. So, when you start your training at home, just push away your shoe and start to discover the power of the barefoot training! Spare them later for an outside run.
Stretching
In this section I am going to unveil some of urban legends about stretching. The stretching is useful, I do not refute, but the way how to stretch and when is critical to achieve your desire goal. There are many different techniques which serve different purpose. For a recreational athlete who you are, the most important to have enough range of motion to perform at the minimum criteria what we revealed in the screening section. But the range of motion alone is nothing. The mobility and stability are another different concept what I will extend in the corrective strategies section.
Conditioning
In this section you can find some basic conditioning principles consider the aerobic energy system. You need a solid base for your workout, and this is the only way how to improve the eccentric hypertrophy of your heart. Nowadays many athletes even the professionals neglect this kind of training because everybody pushes the High Intensity training (HIT), but it is a big mistake. Of course, later on you can and should improve the anaerobic energy system in this way as well but like everything else, you need a good base for it. The continuous high volume training now is the essential, doesn’t matter if you prefer the running, walking, rowing, biking, swimming or any other form of cyclic activity, you should do it at least 2 or 3 times a week.