THE PROBLEM WITH MOST SPEED AND POWER TRAINING TECHNIQUES | YOUTH SPORTS TRAINING
GOAL: The Goal of this article is for you to prioritize fascia in your training. The problem with a lot of speed and power training techniques is that they focus on building the muscle over the fascia. When you train fascia tissue consciously and correctly over time, you can develop robust strands of long collagen fibers with high elastic strength and epic elastic storage capabilities.
Cutting edge sports science is showing that our connective tissue network or “fascia system” is far more responsible for storing, releasing, and transferring elastic energy through the body than was previously understood, and that three-dimensional, sports training of these connective tissues using dynamic movements can help athletes achieve better performance while greatly reducing their injury risk.
Data is also showing that the traditional athlete training industry focus on training for speed via more strength training is often slowing athletes down, and that training the musculoskeletal and cardiovascular systems without recognizing the significant role the fascia system plays in sports increases the risk for injury, especially overuse and connective tissue injuries often seen in basketball, baseball, soccer, and football.
The Best results are achieved using balanced, natural movements with multi-variations in angle, tempo, and load combined with new diagnostic screening tools that allow sports training professionals to identify where muscle imbalances can be adjusted accordingly.
WHAT IS FASCIA
Our fascia system runs throughout our entire body from head to toe, supporting every organ, muscle, and bone inside of us. It is a single interconnected web of collagen and pressurized fluid. While sports training has ignored fascia for the longest time, your brain sure wants to know a lot about it. According to Robert Schleip in his textbook Fascia as a Sensory Organ: Clinical Application, “the fascia system contains about six times more sensory nerve endings than muscle, making it essentially a body-wide sensory organ.”
Fascia also has amazing elastic properties that serve to stabilize the body, distribute force, and amplify motion. Fascia consistently remodels itself based on stress, load, pressure, and vibration. This is exciting because this makes fascia one of the body’s most trainable systems. You are born with your entire fascia system intact, and you spend every minute of your life training it – whether you’re aware of it or not – because it’s always rebuilding itself in response to the stress placed on it by your daily movement, your nutrition, your hydration, and your daily habits. This is one of the BIG reasons why I am ALWAYS talking about the power of consistency and the power of fundamentals.
Doing some depth jump off a 36-inch box once a week is not going to develop the fascia network and lead to ultimate athlete performance.
It is what you do every day.
The small, smart choices in your lifestyle and sports training, that lead to BIG TIME Jumps in Athlete performance. At the moment these steps don’t feel significant, but in the long run, they lead to the adaptations and results that you want.
DEVELOPING THE FASCIA SYSTEM
Most coaches and trainers have long theorized that the human body as component parts that combine to create a highly refined machine. The reality is that human performance and athlete training comes from the synchronized coordination of a symphony of systems all humming together in concert through time.
When doing athlete training or sports training if you focus on one system too much it inevitably compromises the others and weakens the symphony. The human body is a self-regenerating organism that is more like a plant than a machine. Understanding this requires a more natural, whole-system approach to sports training than has traditionally been used.
THE DOWNSIDE TO TRAINING THE FASCIA SYSTEM
Now that you know everything responds to demand then you need to understand the flipside to the fascia equation. The flipside is that injuries, surgeries, lack of activity, improper form, and excessive repetitive motions can all weaken and damage fascia tissue, leading to chronic injuries, postural imbalances, tissue binding, weak joints, and other complications. Remember your body is a symphony and you want to keep everyone in that symphony involved.
GO TO THE SOURCE: HOW TO OPTIMIZE THE FASCIA NETWORK | ATHLETE TRAINING
Thomas Myers is the creator of Anatomy trains, a connected map of the Force trains throughout the body’s Fascia system. Myers has been traveling the World since the mid 1970’s studying under crazy big brains like Buckminster Fuller and Ida Rolf, performing instructional anatomical dissections, and conducting courses on how to use the Anatomy Trains system.
He has done all of this in the pursuit of developing a more complete understanding of how the fascia system works. This is how Myers explains how to train the Fascia network, “ When you generate force throughout the body, it gets handled by joints, muscles, skeleton and fascia. If you don’t put the demand on the body to make connections among these various tissues, they won’t develop. The problem with a lot of the power and speed training techniques I’ve seen is that they focus on building the muscle before the fascia. The fascia is a Saint Bernard. It’s got the brandy, but it walks more slowly up the mountain. That’s why the onramp for traditional disciplines like martial arts and yoga is slower than in western training, because they intuitively understood that injury is likely to happen three or four months into athlete training, if you don’t build a resilient foundation first.”
I love the language he uses. FOUNDATION. Quick Question for you, If you wanted to see how tall a building is going to be and you couldn’t look at the architect’s plans or ask anyone about it, what’s the best way to find out in the first phase of construction?
Answer: Look at how deeply they’re digging the foundation. A single-story house? No big deal. A shallow foundation will do. A skyscraper with a hundred plus floors? They’re digging very, very deep.
How about YOU?
How high do you want your young athletes to rise?
Let’s build the foundation first.
DEVELOPING ELASTICITY AND EXPLOSIVE POWER
One thing every team sport comes down to—whether it involves running, jumping, kicking, hitting or throwing is the ability to generate a lot of force very fast. I believe 100% that your sports training should be working toward that.
If you think about it, rapid force generation is also the foundation for most martial arts disciplines. Last year my 2 sons and I went all-in on Muay Thai. I am talking sparring every week, competitions, everything. As a Muay Thai fighter gets better and better they don’t typically add a lot of bulk. What is happening is that they are getting better at recruiting more muscle units and channeling more force.
Let’s go back to Myers, “When you put fascia under load, it squeezes water out of the tendon like a sponge, until the load is released, and the water is sucked back in. The more hydrated the tissue, the less likely you are to injure it. (Note: Doesn’t always seem to go back to the fundamentals:). But when you’re talking about training for Elasticity, the goal is to very quickly squeeze water out of the tendons just long enough for the fascia to arrange itself. Then you let the tension go. Thanks to that new structure, the tendon won’t suck as much water back in, and the tissue will become more elastic over time.”
You want to become more explosive and develop more elasticity? There you go.
THE PROBLEM WITH A LOT OF SPEED AND POWER TECHNIQUES
The problem with a lot of speed and power training techniques is that they focus on building the muscle over the fascia. When you train fascia tissue consciously and correctly over time, you can develop robust strands of long collagen fibers with high elastic strength and epic elastic storage capabilities. Check out this Youth Sports Training Super Speed and Explosiveness Workout Here.
Let’s get Better Today,
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