DR.J
OEL
S
EEDMAN
M O V EM EN T
REDEF NED
TRANSFORMI
NGEXERCI
SEFORADVANCEDHUMANPERFORMANCE
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ABOUT
Contents
Movement Redefined
Having embarked on the
formidable journey of writing
this book nearly a decade ago,
Movement Redefined represents
my life’s work in the field of
kinesiology. Throughout this
600+ page book I lay out, stepby-step, the science and
practical application of my 15+
years of extensive research and
industry experience, including
my far-reaching hands-on work
with professional athletes to
general populations. To highlight, Movement Redefined reDR. JOEL SEEDMAN | AUTHOR
presents the cornerstone of my
work with eccentric isometrics
and neuromuscular re-education. Movement Redefined is guaranteed to change
your views and approach to training, performance, health, exercise, and fitness,
as it will undoubtedly challenge everything you’ve ever learned and read in the
fitness industry. Indeed, Movement Redefined will teach you how to transform
exercise for Advanced Human Performance.
The fitness industry has been largely responsible for perpetuating many lies, myths,
and misconceptions over the years that have unfortunately facilitated a number of
physiological consequences that not only impede performance, joint health, and
quality of movement, but have also promoted inflammation-induced pathological
conditions that impacts our entire physiology. Movement Redefined exposes these
lies and uncovers the truth, the whole truth, and nothing but the truth. Simply,
Movement Redefined will lead the reader step by step through hundreds of
research studies as well as experiential data demonstrating just how important
proper movement mechanics are and how it impacts everything from quality of
life, performance, physique appearance, and overall health and wellness.
Movement Redefined
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ABOUT
Contents
Movement Redefined
Movement Redefined also demonstrates why and how I developed eccentric
isometrics as well as other advanced training methodologies. Just be warned, once
you go down this path it will be impossible to have a neutral viewpoint on training
principles as this book works to uncover profound hidden truths and physiological
mysteries that have perplexed not only the exercise science community but also the
medical field for decades. To paraphrase from a famous film, “You take the blue
pill and decide you’re not interested in this book, the story ends. You wake up in
your fantasy world and believe whatever you want to. You take the red pill and
read this book, you stay in reality, and I show you how deep the rabbit hole goes.
Remember, all I'm offering is the truth.”
Book Highlights
600+ BOOK: 600+ page book on eccentric isometrics and Dr.
Seedman’s groundbreaking work on movement transformation
30+ TRAINING PROGRAMS: Holistic eccentric isometric training
templates workout programs with accompanying instructions and protocols
100+ EXERCISE VISUALS: Over 100 figures and detailed illustrations
demonstrating proper mechanics, joint angles, and body positioning for
all the basic human movement patterns and eccentric isometrics
DR. SEEDMAN’S DISSERTATION: Contains Dr. Seedman’s
original doctoral dissertation, examining the physiological and
neuromuscular mechanisms of resistance training and effects of
eccentric isometric protocols on transient measure of muscle function
Thank you for your purchase and support! I hope you enjoy this book and I
certainly look forward to hearing about your result!
LIve Well – Train Hard!
DR. JOEL SEEDMAN
Movement Redefined
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Copyright
Contents
Copyright © 2018 by Dr. Joel D. Seedman
Advanced Human Performance, LLC
All rights reserved. No part of this book may be
reproduced or used in any manner without
written permission of the copyright owner
except for the use of quotations in a book
review. For more information, address:
info@advancedhumanperformance.com
FIRST EDITION
www.AdvancedHumanPerformance.com
Movement Redefined
Table of
Acknowledgements
Contents
This book, Movement Redefined, represents an incredible experience and
journey for me personally as I began this arduous task nearly 7 years ago.
Throughout this time period I’ve had incredible support from family and friends,
particularly my immediately family which includes my mom Terrye, my dad
Ronald, and my brother Joshua. They’ve provided immense support, prayers,
and encouragement for me not just during the 7 years I’ve worked on this book
but throughout my entire life for which I am eternally grateful. In addition, the
first 4 years of work on this book represents my time as a doctoral student at
UGA. I know if it had not been for their loving kindness and generous support
I would never have completed my Ph.D. in kinesiology. Thanks so much Mom,
Dad, and Josh, I love you all so much.
I also want to express my deepest gratitude to my many professors, teachers, and
instructors throughout my collegiate education, particularly my primary graduate
professor and advisor, Dr. Michael Horvat. Besides providing continual
guidance, mentorship, instruction, and education, Dr. Horvat was incredibly
encouraging and supportive of my research ideas, and methods throughout my
four years as a doctoral student. Thank you so much Dr. Horvat, for everything
you did for me during my time at UGA, it was truly a blessing to be under your
tutelage.
I also want to personally thank my wonderful client and very dear friend Dr.
Leslie Petch for helping me edit this book as well as her continuous support over
the years. Leslie began training with me over 7 years ago, as I was just beginning
my journey to discover what proper movement truly entailed and had gradually
begun creating the foundational principles for what would eventually represent
the cornerstones for Movement Redefined. As a result, Leslie has witnessed
firsthand my evolution as a coach and trainer and watched me refine and mold
the theories discussed in this text. Leslie, I can’t thank you enough for all of your
support, kindness, generosity, and friendship.
I would also like to express my gratitude and most sincere thanks to my
incredible brother and best friend Dr. Joshua Seedman. Josh provided immense
support and encouragement as well as assistance with many components of this
Movement Redefined
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book including conceptualization, formatting, layout, illustrations, editing, and
other key elements that would have been impossible to replicate without his
incredible expertise and multidimensional talents. Thanks Josh, for all you’ve
done for me not only for this book but for so many things in my life that I’ve
lost count.
Most importantly I want to thank my Heavenly Father Yahveh, the God of
Israel, for His blessings, guidance, grace, mercy, patience, and love which have
been evident in my life since my earliest existence. Every bit of wisdom,
understanding, knowledge, creativity, and insight I was blessed to receive while
on this journey was made possible only through Him. In fact, I refuse to accept
any of the glory, praise, or accolades anyone may think I deserve or have earned,
as everything I’ve ever accomplished in this lifetime has occurred only through
His guidance and wisdom. Every idea, moment of inspiration, and creative
concept I’ve ever come up with has been divinely imparted as He’s ordained
every footstep and direction in my life. Therefore, it is Yahveh, God Almighty
who gets all of the praise, honor, and glory. This book and my life are His and I
offer them back to Him as a sacrifice, with inexpressible gratitude for all that
He’s continually done for me.
Movement Redefined
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Chapter 1 : The Journey
Page 26
Dr. Seedman lays out his personal journey in the fitness industry starting from
his undergraduate days all the way through the completion of his PhD in
kinesiology and beyond. He also explains how he arrived at his various
movement concepts, training protocols, and methods as well as what led him to
eventually question everything he ever learned about training, exercise, and
fitness.
Chapter 2 : M ovem ent, M uscle
Function, Inflam m ation, & Disease
Page 41
While definitely the most scientifically complex chapter of Movement
Redefined, Chapter 2 is in many ways the most critical for understanding why
muscle function matters and the impact it plays on health, performance, aging,
disease, physique appearance, and more. It’s a paramount chapter that lays out
the foundational elements of his training in scientific detail.
Chapter 3 : Defining
Proper M uscle Function
Page 93
The fitness industry has yet to provide a tangible definition for what constitutes
as proper muscle function. In this chapter, Dr. Seedman provides in depth
research and undeniable scientific literature demonstrating the inescapable
conclusion that there is in fact a concrete definition of optimal muscle function
for the human body. Furthermore, this definition is based on principles of
neurophysiology, structural physiology, biomechanics, and more. Additionally
he demonstrates how these principles are key for minimizing pain,
inflammation, joint trauma, and injuries.
Chapter 4 : Eccentric
Isometrics Defined
Page 148
Dr. Seedman explains how and why eccentric isometrics involve every critical
element and tenant of what we currently understand to be scientifically sound
movement parameters while detailing step-by-step instructions for performing
eccentric isometric movements. He also illustrates how eccentric isometrics are
the single most effective training methodology in existence not only for certain
populations but also for all individuals including elite athletes and general
populations.
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Chapter 5 : Eccentric Isom etrics
Foundation & Physiological Benefits
Page 172
This chapter gives further support for the implementation of eccentric
isometric training protocols by explaining how it fits into all aspects of
performance, fitness, physiological function, and health. Dr. Seedman merges
the science and practical elements together, illustrating how eccentric isometrics
are the ultimate tool for maximizing one’s genetic potential, physical
performance, physiological function, and quality of life as well as overall
muscularity and body composition.
Chapter 6 : The Big Seven
Page 226
Perhaps the most practically applicable chapter of Movement Redefined,
Chapter 6 provides in-depth specifics on each of the seven key movement
patterns of human movement and why perfecting these movements are vital for
mastering movement. Dr. Seedman also lays out step-by-step instructions on
every cue and coaching pointer needed to perfectly master each of the big seven
foundational movement patterns. Think of this as your guide to mastering
eccentric isometrics on all the foundational exercises.
Chapter 7 : Eccentric Isom etric
Training Protocols & Programming
Page 309
Dr. Seedman highlights every key element needed to properly design, customize,
and build the ultimate eccentric isometric training routine that’s guaranteed to
help each individual master their own body mechanics all while making
continuous and indefinite improvements. This represents the area of literature
Dr. Seedman has received the most questions on over the years and he’s included
everything the reader will need throughout their journey of movement mastery.
Chapter 8 : Training Program s
Eccentric Isom etrics In Action
Page 332
Dr. Seedman provides not just 1, 2, or even 10 training programs but 30+
programs and training templates meticulously designed and refined over the years
to maximize the practical implementation of eccentric isometrics for every
training goal and fitness level. Not only does this represent an incredibly in depth
eccentric isometric training routine but this also might very well be the most
extensive and in depth training program offered in the fitness industry period.
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Chapter 9 : Pain Science, M uscle
Function, and Eccentric Isometrics
Page 366
The pain science community has unfortunately perpetuated many myths and
misconceptions regarding the topic of biomechanics, muscle function, and
movement. Dr. Seedman explains just how optimizing body mechanics and
muscle functional via eccentric isometrics ties into the topic of pain science and
neuroscience pain education. He also uncovers the various lies and myths
commonly preached in the industry.
.
Chapter 10 : Question and Answ er
Page 396
Over the years, Dr. Seedman has received many questions and inquiries regarding
eccentric isometric training protocols as well as other common training questions.
The aim of this chapter is to address any and all questions the reader might have after
reading the previous 10 chapters, ensuring the highest degree of success for each
individual seeking to master their movement mechanics, performance, and health.
Chapter 11 : Unlocking the
M ysteries & Connecting the Dots
Page 449
One of the deepest sections of Movement Redefined, Chapter 11 provides
detailed information for connecting the dots and unlocking clues that have left
many experts in the medical field and exercise science industry baffled. Dr.
Seedman put on his Sherlock Holmes cap for this chapter by using deductive
reasoning and pragmatic thinking to illustrate how eccentric isometrics and
muscle function tie into most, if not all, areas of exercise science as well as
many areas of medicine and physical science.
Chapter 12 : The Journey Thus
Far - Quotes and Final Thoughts
Page 523
While the journey is oftentimes long and arduous, it never ends as the process of
mastering one’s movement is ongoing throughout one’s entire lifespan. In this
final chapter, Dr. Seedman highlights key truths and tenants as well as provide
final words of wisdom to equip the reader with any and all tools necessary to
successfully embark on their own personal journey of movement mastery.
Bonus: COM PARISON OF RESISTANCE
TRAINING - DR. SEEDMAN’S DISSERTATION
Page 550
In this bonus chapter, Dr. Seedman’s groundbreaking PhD dissertation
examines physiological and neuromuscular mechanisms of resistance training,
including effects of eccentric isometric protocols on muscle function.
Movement Redefined
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CHAPTER 1 .................................................................................................. 27
The Journey .............................................................................................................................................. 27
A Tale of Two Journeys .................................................................................................................... 27
Part I The First Seven Years ............................................................................................................ 28
How It All Began ............................................................................................................................... 28
Repeated Occurrences of Training-Induced Pathology ......................................................... 28
The Pain and Inflammation Quandary ..................................................................................... 31
My Personal Battle ....................................................................................................................... 32
Part II The next Seven years ............................................................................................................ 34
A Reversal of Trends ................................................................................................................... 34
The Cure ........................................................................................................................................ 34
Proper Mechanics: The Equalizer of Individual Differences ................................................ 36
Limits to My Understanding....................................................................................................... 38
Other Lifestyle Factors ................................................................................................................ 38
The Merging of My Physical and Spiritual Journey ...................................................................... 39
Chapter 2 ................................................................................................. 42
Movement Muscle Function Inflammation and Disease .................................................................. 42
Section 1: Research on Muscle Use, Function and Movement ................................................. 43
Section 2: Muscle Function, Inflammation, Oxidative Stress and Disease ............................. 44
Section 3: Muscle Endocrine Function, Myokines & Inflammation ........................................ 46
Putting It All Together Summary Of Key Points ......................................................................... 50
Section 4: Muscle dysfunction, Postural Abnormalities, Inflammation & Aging .................... 51
Hypothetical Preface .................................................................................................................... 51
Important Note On Strength Training Research .................................................................... 51
C-Reactive Protein, Myokines, and Muscle-Induced Inflammation .................................... 53
CRP, Musculoskeletal Pain, and Injury ..................................................................................... 55
CRP and Muscle Function .......................................................................................................... 56
Posture, Spinal Positioning, and CRP ....................................................................................... 57
Musculoskeletal Dysfunction & Low Back Pain ..................................................................... 58
Posture, Neck And Cervical Spinal Pain .................................................................................. 60
Postural Mechanics, Osteoarthritis, and Inflammation .......................................................... 61
Postural Abnormalities, Aging, and Cognition ........................................................................ 63
Proprioception, Muscle Function, And Posture ..................................................................... 63
Posture, Body Mechanics & Endocrine Function .................................................................. 64
Muscle Function, Posture, And Digestion ............................................................................... 65
Improving Posture ....................................................................................................................... 65
Traditional Exercise Programs & Muscle Dysfunction.......................................................... 66
Muscle Function in Dancers And Gymnasts ........................................................................... 67
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Section 5: Eccentric Exercise Induced Muscle Damage & Its Physiological Implications .... 68
Traditional Strength Training, Inflammation and CRP.......................................................... 71
Strength Training and Autonomic Nervous System Function ............................................. 72
AMPK, Inflammation and Aging .............................................................................................. 73
Telomeres, Inflammation, and Aging ....................................................................................... 74
Section Six Muscle spasticity and Hypertonicity ........................................................................... 74
Common Treatments for Muscle Spasticity and Muscle Dysfunction ................................ 82
References ..................................................................................................................................... 84
Chapter 3 ................................................................................................. 94
Defining Proper Muscle Function ........................................................................................................ 94
The Biomechanical, Neurophysiological & Structural Basis of Muscle Function, & Functional
Training Implications for Optimal Performance ............................................................................... 94
Proper Muscle Function Undefined? ........................................................................................ 94
Section 1: Current Guidelines for Movement Parameters in Strength and Conditioning...... 95
Section 2: Biomechanical, Neurophysiological & Structural Basis of Muscle Function......... 98
Proprioceptive Feedback and Function .................................................................................... 99
Proprioception and Muscle Stiffness ........................................................................................ 99
Anatomical levers ....................................................................................................................... 102
Section Three Functional Implications for Optimal Performance .......................................... 104
Neuromuscular Pliability ........................................................................................................... 104
Changes in Optimal Length for Contraction of Muscle Fibers .......................................... 106
Movement Patterns and Spasticity .......................................................................................... 110
Flexibility-Induced Muscle Opposition .................................................................................. 111
Heeding the Warning Signs of Autogenic Inhibition: Non-Clinical Clasp Knife Reflex
Response ...................................................................................................................................... 113
Co-Contraction: Agonist and Antagonist Coupling for Maximal Concentric Reciprocal
Inhibition ..................................................................................................................................... 117
Key Points on Autogenic Inhibition, Reciprocal Inhibition & Clasp Knife Reflex ........ 120
Fatigue, Proprioception, and Range of Motion (ROM) ....................................................... 122
Barefoot Running: Implications For Optimal ROM ............................................................ 123
Squat Depth Analysis and Optimal ROM .............................................................................. 124
90-Degree Joint Angles and Muscle Activation .................................................................... 125
The Truth About Shear Forces and Compressive Forces ................................................... 127
Practical Research Studies Demonstrating Faulty Muscle Function .................................. 129
Anecdotal Cases Demonstrating Faulty Muscle Function ........................................................ 133
The Anti-Extension Fad ........................................................................................................... 133
The Concentric-Only Fad ......................................................................................................... 135
Therapeutic-Induced Pathology ............................................................................................... 139
Section Four Putting It All Together ............................................................................................ 141
References ................................................................................................................................... 142
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chapter 4 ................................................................................................149
Eccentric Isometrics Defined .............................................................................................................. 149
Eccentric Isometrics: The Key to Proper Muscle Function ................................................ 149
Overview of Eccentric Isometrics ............................................................................................... 150
The Ultimate Rep ....................................................................................................................... 150
Duration Of The Eccentric Phase ........................................................................................... 151
Eccentric Isometric Duration ................................................................................................... 152
Use Natural Range Of Motion Not Maximal Range Of Motion ....................................... 152
Proper Breathing ........................................................................................................................ 154
Go Barefoot and Activate Your Feet ...................................................................................... 157
Use Your Muscles and Not Gravity To Perform The Eccentric ....................................... 158
Don’t Rush Through Your Reps ............................................................................................. 159
Lift By Feel, Not By Sight......................................................................................................... 159
Keep A Strong Grip................................................................................................................... 161
Maintain Tension Throughout Every Area of The Body .................................................... 162
Avoid Fatigue By Using Lower Rep Ranges .......................................................................... 162
Use Appropriate Loads and Training Intensity ..................................................................... 162
Feel the Stopping Point ............................................................................................................. 163
When it Doubt Stop Short........................................................................................................ 164
Imagine A Puzzle ....................................................................................................................... 164
Master the form with Bodyweight and Basic Variations ...................................................... 164
Reach Strong Depth .................................................................................................................. 165
Understand Internal Stability vs. External Stability .............................................................. 165
Think Powerful Yet Smooth Reps .......................................................................................... 166
Be Your Own Coach ................................................................................................................. 166
Optimize Your Posture and Spinal Alignment ...................................................................... 166
Understand The Subtleties of “Extremity Based Spinal Positioning” ............................... 169
Begin and End With a Snap...................................................................................................... 170
References ................................................................................................................................... 171
Chapter 5 ................................................................................................173
Eccentric Isometrics Scientific Foundation & Physiological Benefits .......................................... 173
Anecdotal and Experiential Data ............................................................................................. 173
Doctoral Studies ......................................................................................................................... 174
Section I: Scientific Underpinnings of Eccentric Isometrics ................................................... 174
Enhanced Muscle Function Through Increased Proprioception ....................................... 175
Enhanced Post Activation Potentiation ................................................................................. 176
Optimization of The Closed Loop Model and Sensory Integrated Movement ............... 179
Optimization of Muscle Stiffness and Muscle Spindle Sensitivity ..................................... 182
Co-Contraction and Muscle Stiffness ..................................................................................... 184
Optimization of Titin and Elastic Energy .............................................................................. 185
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Optimization of The Natural Length Tension Relationship ............................................... 186
Optimization of Lever Arms and Biomechanics................................................................... 187
Optimization of the Stretch Reflex (The Real One) ............................................................. 188
Optimization of Mobility and Stability ................................................................................... 189
Optimization of The Internal Structural Physiology of Muscular Contractions .............. 190
Optimization of The Power Output Equation ...................................................................... 190
Transfer To and Impact On All Other Movements ............................................................. 192
Teaching Active Movement Instead of Passive Movement ................................................ 192
Optimization of Joint Centration ............................................................................................ 194
Section II: Additional Physiological Benefits of Eccentric Isometrics .................................... 198
Improve Recovery and Increase Training Frequency........................................................... 198
Enhance Mobility ....................................................................................................................... 199
Maximize Hypertrophy, Strength, Power, and Overall Movement.................................... 200
Increase Functional Strength That Transfers To Muscle Growth ..................................... 201
Produce Functional Muscle Tissue While Limiting Non-Functional Hypertrophy ........ 201
Activate the mTOR Pathway of Muscle Growth .................................................................. 202
Enhances Mental Concentration and Cognition ................................................................... 203
Decrease Inflammation and Improve Insulin Resistance .................................................... 203
Address Correct Vs. Corrective Exercise ............................................................................... 205
Eliminate The Need For Soft Tissue Modalities Or Corrective Exercises ....................... 205
Mitigate Oxidative Stress and Inflammation Associated with Dysfunctional Movement
....................................................................................................................................................... 206
Correct Technique...................................................................................................................... 206
Reinforces Correct Motor Unit Recruitment ......................................................................... 206
Increase Neuro-Sensitivity of Pain .......................................................................................... 206
Correct Concentric Movement ................................................................................................ 207
Improve Force Absorption Capabilities ................................................................................. 207
Increase Health Through Proprioceptive Feedback ............................................................. 207
Teach The Lifter To Become Their Own Coach .................................................................. 208
Reinforce Optimal Range Of Motion, Not Maximal Range Of Motion ........................... 208
Provide the Ultimate Self-Diagnostic Tool ............................................................................ 208
Improve Autonomic Nervous System Function ................................................................... 209
Improve The Body’s Ability to Handle Carbohydrates ....................................................... 209
Enhance Digestive Function .................................................................................................... 211
Improves Ability to Buffer Lactic Acid and Increases Time to Fatigue............................ 211
Improve Physiological Oxygenation ....................................................................................... 213
Boost Immune System Function ............................................................................................. 213
Induce Physiological Rewiring Via neuromuscular Re-Education ..................................... 213
Mitigate Programming Paralysis ............................................................................................... 214
Help Minimize Injuries .............................................................................................................. 215
Improve Collagen Synthesis ..................................................................................................... 215
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Improve Force Absorption Capabilities ................................................................................. 216
Allow Individuals to Avoid Surgery and Work Around/Eliminate Injuries..................... 217
Eliminate Muscle Cramps ......................................................................................................... 218
Enhance Endocrine Function .................................................................................................. 219
Improve Sleep ............................................................................................................................. 221
References ................................................................................................................................... 223
Chapter 6 ............................................................................................... 227
Master The Big Seven ........................................................................................................................... 227
Practical Application of Eccentric Isometrics................................................................................... 227
Movement Is Simple and Similar .................................................................................................. 228
Mastering Exercise vs Movement ................................................................................................. 230
The Movements ............................................................................................................................... 231
Lower Body Movement Patterns ........................................................................................................ 233
The Squat .......................................................................................................................................... 233
1. Reach Optimal Depth Not Maximal Depth ...................................................................... 234
2. Focus On The Hip Hinge ..................................................................................................... 235
3. Focus on Producing Equal Levels of Hip and Knee Flexion ......................................... 236
4. Sit Back .................................................................................................................................... 236
5. Maintain Neutral Spinal Alignment..................................................................................... 236
6. Keep A Tall Head Position .................................................................................................. 237
7. Brace and Hollow The Core ................................................................................................ 238
8. Valsalva Maneuver ................................................................................................................. 239
9. Feel the Stopping Point......................................................................................................... 239
10. Avoid Excessive Toe Flare ................................................................................................. 240
11. Activate Your Feet ............................................................................................................... 240
12. Sit Back .................................................................................................................................. 240
13. Keep The Knees Out and Butt Out ................................................................................. 241
14. Create A Strong Natural Stance ......................................................................................... 241
15. Choose The Appropriate Squat Stance ............................................................................ 242
16. Nail The Depth but When in Doubt Stop Short ............................................................ 242
17. Pull Yourself Down ............................................................................................................. 242
Squat Variations ............................................................................................................................... 243
The Hip Hinge ................................................................................................................................. 243
1. Bend At The Hips .................................................................................................................. 244
2. Keep The Hips Tall Throughout......................................................................................... 244
3. Maintain a Soft Knee Position ............................................................................................. 245
4. Don’t Use An Excessively Large Range Of Motion ........................................................ 246
5. Maintain A Rigid and Neutral Spine ................................................................................... 247
6. Keep The Core Tight ............................................................................................................ 248
7. Push the Knees Out Laterally But Not Excessively ......................................................... 249
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8. Keep The Feet Straight ......................................................................................................... 249
9. Think Broad Jump ................................................................................................................. 249
10. Think About A Strong, Coiled Hip Position ................................................................... 250
11. Control The Negative ......................................................................................................... 251
12. Keep The Weight Close To The Body/Center Of Mass .............................................. 251
13. Flex the Lats Throughout ................................................................................................... 252
14. Avoid Kyphotic Posture During The Top Extension Phase ........................................ 252
Foundational Hip Hinge Movements ........................................................................................... 253
The Lunge, Split Squat, and Bulgarian Squat .............................................................................. 254
1. Optimize The Starting Position ........................................................................................... 254
2. Get Tall and Don’t Sag ......................................................................................................... 255
3. Use Hip Hinge Mechanics with Forward Lean ................................................................. 255
4. Hollow The Core and Brace The Abs ................................................................................ 256
5. Optimize Weight Distribution ............................................................................................. 256
6. Create a Semi-In-Line Foot Stance ..................................................................................... 257
7. Create Proper Spinal Alignment and Head Position ........................................................ 258
8. Don’t Squeeze The Glutes ................................................................................................... 258
9. Avoid Anterior Front Knee Drift ....................................................................................... 259
10. Avoid Valgus Knee Collapse By Optimizing Medial-Lateral Hip Mechanics ............ 260
11. Find The Optimal Range of Motion: Avoid Collapsing ............................................... 261
12. Beware of Deficit Lunges ................................................................................................... 262
13. Stop Doing Walking Lunges .............................................................................................. 262
14. Avoid Back Leg Drift .......................................................................................................... 263
15. Don’t Let Stance Length Dictate Alter Your Mechanics .............................................. 264
16. Don’t Try to Overstretch the Hip Flexors ...................................................................... 264
17. Produce Multiple 90-Degree Joint Angles ....................................................................... 265
18. Move Straight Up, Straight Down .................................................................................... 265
19. Strengthen Your Feet First ................................................................................................. 266
20. Go Barefoot or Minimalist ................................................................................................. 266
21. Produce Strong Lunge Mechanics and Assess Your Strength ...................................... 267
22. Incorporate The Eyes Closed Rule ................................................................................... 267
23. Use the Lunge-to-Squat-to-Lunge Test ............................................................................ 267
24. Employ Higher Frequency To Master Your Lunge ....................................................... 268
25. Apply The Correct Method ................................................................................................ 268
What About Other Lunge Positions? .......................................................................................... 269
Lunge Variations .............................................................................................................................. 269
Other Important Lower Body Cues ............................................................................................ 270
1. Keep The Feet Relatively Straight ....................................................................................... 270
2. Always Hip Hinge .................................................................................................................. 270
3. Allow Extremity Based Spinal Positioning ........................................................................ 271
4. Keep The Knees Out ............................................................................................................ 271
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Upper Body Movement Patterns ........................................................................................................ 272
The Horizontal Pull And Row ....................................................................................................... 272
1. Lock Your Spine In ............................................................................................................... 272
2. Keep A Tall And Elongated Head, Not A Short And Compressed Head ................... 273
3. Lock Your Shoulders In........................................................................................................ 273
4. Use Proper Range Of Motion and Don’t Over Row ....................................................... 273
5. Stop At 90 Degrees............................................................................................................... 275
6. Think Big Chest With Stomach In ...................................................................................... 275
7. Keep The Core Tight ............................................................................................................ 276
8. Keep Your Elbows Close To Your Body .......................................................................... 276
9. Feel The Lower Lats Activate .............................................................................................. 276
10. Eliminate Tension In The Upper Traps And Neck ....................................................... 277
11. Remember the “At & Up” Rule ........................................................................................ 277
12. Pause And Squeeze At The Top ....................................................................................... 278
13. Press During The Eccentric ............................................................................................... 278
Horizontal Pulling Variations ................................................................................................... 279
Horizontal Press ............................................................................................................................... 279
1. Keep The Elbows Close To The Body .............................................................................. 279
2. Don’t Crowd The Shoulders By Keeping The Elbows Excessively Close ................... 280
3. Keep The Chest Out Throughout....................................................................................... 281
4. Avoid Excessive Lumbar Arch ............................................................................................ 281
5. Make Sure The Feet Are Perfectly Straight ...................................................................... 281
6. Don’t Overstretch Or Go Too Deep ................................................................................. 281
7. Don’t Let The Hands Drift In Front Of The Elbows ..................................................... 282
8. Keep The Head Pushed Back And Tall On The Spine ................................................... 282
9. Don’t Aim For Your Chest .................................................................................................. 282
10. Screw The Elbows Forward ............................................................................................... 283
11. Don’t Pull The Bar Apart. .................................................................................................. 283
12. Use A Neutral Grip When Possible................................................................................. 283
Horizontal Pressing Variations ................................................................................................ 284
The Vertical Pull .............................................................................................................................. 284
1. Do Not Use An Excessive Range Of Motion ................................................................... 285
2. Lean Back ............................................................................................................................... 285
3. Aim For The Sternum But Don’t Touch It ....................................................................... 286
4. Screw The Elbows Forward ................................................................................................. 286
5. Keep The Feet Under The Torso........................................................................................ 287
6. Dorsiflex The Ankles ............................................................................................................ 287
7. Keep The Lower Body Still .................................................................................................. 288
8. Don’t Overstretch .................................................................................................................. 289
9. Avoid An Excessively Wide Grip........................................................................................ 290
10. Push During the Eccentric ................................................................................................. 290
Vertical Pulling Variations ........................................................................................................ 291
Movement Redefined
Table of
Contents
The Vertical Press ............................................................................................................................ 291
1. Nail The Eccentric Phase with The Hips and T-Spine .................................................... 292
2. Nail The Concentric Phase ................................................................................................... 293
3. Dial-In The Core and Lumbar Spine .................................................................................. 293
4. Don’t Stay Overly Upright ................................................................................................... 294
5. Use The Hat Trick ................................................................................................................. 296
6. Optimize Scapula Positioning .............................................................................................. 296
7. Don’t Go Excessively Deep or Collapse............................................................................ 297
8. Understand The Relationship Between The Hips and Torso ......................................... 298
Note on Overhead Athletes and Shoulder Health ..................................................................... 300
Vertical Pressing Variations ...................................................................................................... 302
Other Important Upper Body Cues ............................................................................................ 303
1. Keep The Elbows Tucked. ................................................................................................... 303
2. Avoid Pseudo Elbow Tuck .................................................................................................. 303
3. Keep The Stomach In And Chest Out ............................................................................... 304
4. Keep The Feet Activated And Relatively Straight ............................................................ 304
5. Don’t Allow Grip Or Stance Width To Dictate Mechanics. .......................................... 304
Other Movement Patterns And Exercises ................................................................................... 307
Chapter 7 ................................................................................................310
Programming & Periodization ............................................................................................................ 310
Practice Makes Perfect .............................................................................................................. 311
Focus On Full Body................................................................................................................... 311
When and How to Incorporate Heavy Loads ....................................................................... 311
Practice Perfect Posture Daily .................................................................................................. 312
Simulate Movement Patterns Multiple Times Per Day ........................................................ 313
Avoid Excessive Fatigue ........................................................................................................... 313
Rep Ranges .................................................................................................................................. 314
Sets ................................................................................................................................................ 314
Rest ............................................................................................................................................... 315
Circuits ......................................................................................................................................... 315
Pair Up Antagonistic Movements And Non-Overlapping Exercises ................................ 315
Contextual Interference ............................................................................................................. 317
Frequency Of Workouts ........................................................................................................... 318
The Ultimate Program For Mastering Movement ................................................................ 319
Intensity ....................................................................................................................................... 322
Back-Off Sets .............................................................................................................................. 323
Programming Isolation Movements ........................................................................................ 323
Muscle Targeting and Exercise Programming ....................................................................... 324
Note On Periodization .............................................................................................................. 325
The Relationship Between Technique and Programming ................................................... 327
Exercise Variety .......................................................................................................................... 328
Movement Redefined
Table of
Contents
The Ultimate Program Template................................................................................................... 329
Circuit 1........................................................................................................................................ 329
Circuit 2........................................................................................................................................ 329
Circuit 3........................................................................................................................................ 330
Circuit 4........................................................................................................................................ 330
Circuit 5 (Optional) .................................................................................................................... 330
References ................................................................................................................................... 331
Chapter 8 ............................................................................................... 333
Training Templates ............................................................................................................................... 333
Eccentric Isometrics in Action ............................................................................................................ 333
Basic Eccentric Isometric Routine 1 (Squat & Horizontal Push & Pull Emphasis) .. 335
Basic Eccentric Isometric Routine 2 (Squat & Vertical Push & Pull Emphasis) ....... 336
Basic Eccentric Isometric Routine 3 (Lunge & Horizontal Push & Pull Emphasis). 337
Basic Eccentric Isometric Routine 4 (Hip Hinge Emphasis) ........................................ 338
Basic Eccentric Isometric Routine 5 (Upper Body Emphasis) ..................................... 339
Basic Eccentric Isometric Routine 6 (Lower Body Emphasis) ..................................... 340
Core Emphasized Eccentric Isometric Routine .............................................................. 341
Stabilization and Balance Eccentric Isometric Routine .................................................. 342
Speed and Power Emphasis Eccentric Isometric Routine ............................................. 343
Endurance and Conditioning Based Eccentric Isometric Routine ............................... 344
Advanced Eccentric Isometric Routine (Full Spectrum) ............................................... 345
Heavy Lower & Light-Explosive Upper Body Eccentric Isometric Routine ............. 346
Heavy Upper & Light-Explosive Lower Body Eccentric Isometric Routine ............. 347
Lower Body Eccentric Isometric Routine ........................................................................ 348
Upper Body Eccentric Isometric Routine ........................................................................ 349
Biceps and Triceps Emphasis Eccentric Isometric Routine .......................................... 350
Chest Emphasis Eccentric Isometric Routine ................................................................. 351
Upper Back Emphasis Eccentric Isometric Routine ...................................................... 352
Shoulders and Traps Emphasis Eccentric Isometric Routine ....................................... 353
Quad and Thigh Emphasis Eccentric Isometric Routine .............................................. 354
Glute & Hamstring (Posterior Chain) Emphasis Eccentric Isometric Routine ......... 355
Consolidated Time Efficient Eccentric Isometric Routine A ....................................... 356
Consolidated Time Efficient Eccentric Isometric Routine B ........................................ 357
Consolidated Time Efficient Eccentric Isometric Routine C........................................ 358
Beginner Eccentric Isometric Routine .............................................................................. 359
In Season Eccentric Isometric Routine ............................................................................. 360
Active Recovery Eccentric Isometric Routine ................................................................. 361
Travel, On-Road, Minimal Equipment Eccentric Isometric Routine .......................... 362
Advanced Contextual Interference Eccentric Isometric Routine A ............................. 363
Advanced Contextual Interference Eccentric Isometric Routine B ............................. 364
Rapid Eccentric Isometric Routine .................................................................................... 365
Movement Redefined
Table of
Contents
Chapter 9 ............................................................................................... 367
Pain Science Muscle Function, & Eccentric Isometrics .................................................................. 367
Pain and Inflammation Research ............................................................................................. 368
Asymptomatic Spinal Degenerative Disease .......................................................................... 368
1. Test Reliability Issues ............................................................................................................ 369
2. Severity of Degenerative Changes ....................................................................................... 370
3. Timescale of Degenerative Changes. .................................................................................. 370
4. Pain Desensitization .............................................................................................................. 371
5. Individual variability and the role musculoskeletal and neuromuscular factors ........... 371
Misinterpretation of Neuroscience Pain Education ................................................................... 373
The Truth About Neuroscience Pain Education .................................................................. 374
The Real Reason NPE Works .................................................................................................. 376
Obvious Conclusions About Pain Science, Body Mechanics, and NPE........................... 376
Error Leads to More Error ....................................................................................................... 376
Dangerous Advice Leads To Dire Consequences ................................................................ 379
Scales of Movement Intensity .................................................................................................. 380
So lets recap the main takeaway points about Neuroscience Pain Education. ................. 381
The Obvious Solution ............................................................................................................... 381
My Own Anecdotal Experience ............................................................................................... 382
Key Points, Random Thoughts, and Personal Rants ................................................................ 387
References ................................................................................................................................... 395
C hapter 10 ............................................................................................................ 397
Question & Answer .............................................................................................................................. 397
Question 1: strength Training versus Inflammation .................................................................. 397
Question 2: Loaded Carries ............................................................................................................ 398
Question 3: Warm-up Protocols ................................................................................................... 399
Question 4: Concentric Phases ...................................................................................................... 400
Question 5: Optimal Stopping Point in Exercise Patterns........................................................ 401
Question 6: Does Eccentric Replace Concentric Phases .......................................................... 403
Question 7: Eccentric Isometrics and glute Development ....................................................... 404
Question 8: Training Books and Role MOdels ........................................................................... 407
Question 9: Posture Optimization ................................................................................................ 409
Question 10: Joint Locks in Eccentric Isometrics ...................................................................... 410
Question 11: Psychological vs Physiological Pain ...................................................................... 413
Question 12: Athletes and Extreme Body Positions .................................................................. 413
Question 13: Eccentric Isometric and Muscle Mass .................................................................. 414
Question 14: Eccentric Isometrics for Injury Prevention ......................................................... 415
Question 15: Physiological Rewiring via Neuromuscular Re-education ................................. 416
Question 16: Progression protocols and Periodization ............................................................. 418
Question 17: Optimal Squat Depth vs ATG Mechanics ........................................................... 419
Movement Redefined
Table of
Contents
Question 18: Eccentric isometrics with Bodyweight Exercises................................................ 420
Question 19: Progressive Overload & Eccentric Isometrics .................................................... 421
Question 20: Eccentric Isometrics and Strength Transferability ............................................. 422
Question 21: Tightness & Stretching ............................................................................................ 422
Question 22: Eccentric Isometrics vs Crossfit ............................................................................ 422
Question 23: Unstable Variations of Eccentric Isometrics ....................................................... 423
Question 24: Frequency of Eccentric Isometrics ....................................................................... 426
Question 25: Ninety Degree Angles and Joint Health ............................................................... 427
Question 26: Muscle Hypertrophy with Ninety Degree Joint Angles ..................................... 429
Question 27: Strategy for Increasing Exercise Intensity ............................................................ 429
Question 28: Results Assurance Using Eccentric Isometrics ................................................... 430
Question 29: Mitigating Pain and Inflammation......................................................................... 431
Question 30: Truth or Fiction | Stretching & Corrective Exercises ....................................... 432
Question 31: Movement Mastery .................................................................................................. 432
Question 32: Using Other exercise modalities with Eccentric Isometrics ............................. 433
Question 33: Working through INjuries ...................................................................................... 434
Question 34: Form Perfection and eccentric Isometric Viability ............................................. 435
Question 35: Below Ninety Degree Joint Angles ....................................................................... 436
Question 36: Natural vs unnatural Movement & Biomechanics ............................................. 437
Question 37: Yoga Training ........................................................................................................... 439
Question 38: Over-Under Ranges for Ninety Degree Angles .................................................. 440
Question 39: Heavy versus Light Loads for Optimizing Muscle Function and Movement
Mechanics .......................................................................................................................................... 440
Question 40: Mastering Body Mechanics without Eccentric Isometrics ................................ 447
References ................................................................................................................................... 448
Chapter 11 .............................................................................................. 450
Unlocking the Mysteries Connecting the Dots................................................................................. 450
The Recovery and Volume Dilemma ...................................................................................... 450
The Physical Activity And Strength Training Quandary...................................................... 451
Real World Anecdotal Evidence Vs. Empirical Research ................................................... 451
Muscle Zoning Vs. Movement Mastery.................................................................................. 452
Correct Coaching Vs. Corrective Craziness ........................................................................... 456
Elimination Of Physique Imbalances and Disproportionality ............................................ 456
The Inevitable Result of Proper Coaching ............................................................................. 457
Maximizing Genetic Potential Based on The Scale System ................................................. 458
The Ripple Effect And Serial Distortion Patterns ................................................................ 462
Managing Allergies And Other Daily Health Issues ............................................................. 463
Classification Of Body Durability ................................................................................................ 464
Category 1 .................................................................................................................................... 464
Category 2 .................................................................................................................................... 465
Movement Redefined
Table of
Contents
Category 3 .................................................................................................................................... 466
Category 4 .................................................................................................................................... 467
The Worst Case Scenario .......................................................................................................... 468
Mental Disorders, CRP, And Muscle Function ..................................................................... 469
Posture, Depression, and Daily Activation Drills ................................................................. 469
IQ, Intelligence, And Muscle Function .................................................................................. 470
Leaky Gut Syndrome and Extreme GI Issues ....................................................................... 470
Hypermobility Syndrome And Implications For Human Mechanics ................................ 471
Limited Mobility: A Blessing In Disguise ............................................................................... 472
Posture And Daily Living ......................................................................................................... 473
System Reboot ............................................................................................................................ 473
Pseudo Eccentric Isometrics .................................................................................................... 474
Pseudo 90-Degree Joint Angles ............................................................................................... 474
Living On The Edge .................................................................................................................. 475
Living On The Edge With Faulty Ergonomics ..................................................................... 476
The Over-Cueing Scenario ....................................................................................................... 477
Extreme Cueing .......................................................................................................................... 478
The Ketogenic Craze ................................................................................................................. 478
Maximizing Our Genetic Potential.......................................................................................... 479
Performance Training Vs. Health Training ............................................................................ 479
A Simple Truth ........................................................................................................................... 480
Trap Bar Implications: More Than Meets The Eye .............................................................. 480
An Obvious Lesson From Powerlifters.................................................................................. 480
The Futility Of Coaching Dynamic Speed Movements ....................................................... 481
The Re-Education Period: A Game Of Patience .................................................................. 482
Reaction Time And Response Time ....................................................................................... 483
The Good, The Bad, and The Ugly of Movement Transfer ............................................... 484
The No Warm-up Test .............................................................................................................. 484
Rethinking Eccentric Movement ............................................................................................. 486
Breathing: Help Or Hindrance ................................................................................................. 488
Thinking Beyond Pain ............................................................................................................... 488
The Truth About EMG ............................................................................................................ 489
Being “In The Zone”................................................................................................................. 490
Blanket Statements ..................................................................................................................... 490
Simple Personal Example ......................................................................................................... 491
Eccentric Isometrics, Endurance, And Long Distance Events. ......................................... 492
Conditioning and Cardio ........................................................................................................... 493
The Simplicity of 90-Degree Joint Angle Overload.............................................................. 493
Foot Mechanics And Aging: Larger Implications ................................................................. 494
Muscle Assessments and False Positives ................................................................................ 494
True Mental And Physical Toughness .................................................................................... 496
Movement Mastery Vs. Movement Elimination ................................................................... 497
Movement Redefined
Table of
Contents
The Truth About Butt Wink .................................................................................................... 497
Reflexology, Pressure Points, and Meridians ......................................................................... 498
3 Reasons for Impaired Range of Motion .............................................................................. 498
The “Exercise More” Prescription: A Fitness Industry Dilemma .................................... 499
A New Mobility Trend .............................................................................................................. 499
Extreme Muscle Soreness: The Implications For Training ................................................ 499
The Ultimate Rep Range ........................................................................................................... 500
The Core Craze ........................................................................................................................... 504
The Cost Benefit Analysis of Movement ............................................................................... 504
Don’t Run Before You Can Walk ........................................................................................... 506
Athletic Performance, Eccentric Isometrics And Movement Mechanics ......................... 506
Advanced Eccentric Isometrics ............................................................................................... 508
Rapid Eccentric Isometrics ....................................................................................................... 509
Comparing Effort Levels on ATG Squat vs. 90-Degree Squat .......................................... 509
The Complexity Of Pain ........................................................................................................... 510
Limits To My Understanding ................................................................................................... 510
Music: A Help Or Hindrance ................................................................................................... 511
Faulty Mechanics And Musculoskeletal Issues ...................................................................... 512
Low Grade Non-Clinical Spinal Lesions ................................................................................ 513
The Diminished Value Of Research On Training Volume And Protocols ...................... 514
An Interesting Phenomenon .................................................................................................... 515
First Steps First ........................................................................................................................... 516
Evolution: Fact Or Fiction ....................................................................................................... 517
References: .................................................................................................................................. 521
Chapter 12 ............................................................................................. 524
The Journey Thus Far | Connecting the Dots ................................................................................. 524
Quotes Final Thoughts........................................................................................................................ 524
Eccentric Isometrics ........................................................................................................................ 525
Movement, Form, and Body Mechanics ...................................................................................... 526
Muscle Function and Health .......................................................................................................... 530
The Big Seven ................................................................................................................................... 532
Mobility, Stretching, and Range of Motion ................................................................................. 533
Injury, Rehab, and Tightness ......................................................................................................... 535
Foot and Ankle Health ................................................................................................................... 536
Pain, Pain Science, and Inflammation .......................................................................................... 537
Programming, Exercise Intensity, and Rep Range ..................................................................... 541
Strength Training and Performance .............................................................................................. 543
Lifting Form, Technique, and Optimal ROM ............................................................................. 544
Coaching and Training Advice ...................................................................................................... 546
Recovery Time and Overtraining .................................................................................................. 548
Closing Thoughts ............................................................................................................................. 549
Movement Redefined
Table of
Contents
Bonus ............................................................................................................551
Comparison of Resistance Training: Protocols & Their Transient Effects on Muscle Function
& Performance ....................................................................................................................................... 551
Abstract ........................................................................................................................................ 551
Acknowledgments ...................................................................................................................... 555
Chapter One ..................................................................................................................................... 556
Introduction ................................................................................................................................ 556
Statement of the Problem ......................................................................................................... 558
Research Questions .................................................................................................................... 559
Specific Aim’s and Purpose of the Investigation .................................................................. 560
Significance of the Topic .......................................................................................................... 560
Hypotheses .................................................................................................................................. 561
Delimitations ............................................................................................................................... 562
Limitations ................................................................................................................................... 562
Assumptions................................................................................................................................ 562
Definitions ................................................................................................................................... 563
References ................................................................................................................................... 564
Chapter Two ..................................................................................................................................... 567
Review of Related Literature .................................................................................................... 567
PAP Research ............................................................................................................................. 568
Mode of Exercise ....................................................................................................................... 570
Upper Body PAP ........................................................................................................................ 571
Isometric Training ...................................................................................................................... 571
Range of Motion......................................................................................................................... 572
Vibration Training ...................................................................................................................... 572
Isokinetic Exercise ..................................................................................................................... 573
Training intensity and Loading Parameters ............................................................................ 573
Rest and Fatigue: The Perfect Balance ................................................................................... 573
Repetition Protocol .................................................................................................................... 575
Training Volume......................................................................................................................... 575
Performance Outcome Measures and Dependent Variables .............................................. 576
Static Stretching and Its Anti-Potentiation Effect ................................................................ 577
Summary ...................................................................................................................................... 577
References ................................................................................................................................... 578
Chapter Three................................................................................................................................... 583
Methods ....................................................................................................................................... 583
Participants .................................................................................................................................. 583
Setting........................................................................................................................................... 583
Outcome Measure ...................................................................................................................... 584
Testing Instrumentation ............................................................................................................ 584
Testing Procedures ..................................................................................................................... 585
Movement Redefined
Table of
Contents
List of Tests/Assessments.............................................................................................................. 585
Weight Bearing Squat ................................................................................................................ 585
Pushup Hold ............................................................................................................................... 586
Bosu Ball Squat. .......................................................................................................................... 586
Bosu Ball Pushup Hold ............................................................................................................. 586
Vertical Jump .............................................................................................................................. 587
Power Pushup ............................................................................................................................. 587
Experimental Design ....................................................................................................................... 587
Independent Variable ................................................................................................................ 590
Training Program and Protocols ............................................................................................. 590
Statistical Analysis ............................................................................................................................ 593
Interpretation and Comparison ............................................................................................... 595
References ................................................................................................................................... 597
Chapter Four .................................................................................................................................... 599
Results .......................................................................................................................................... 599
Power Output Results ..................................................................................................................... 600
Power Composite Results (Lower and Upper Body Power combined) ............................ 600
Lower Body Power (Vertical Jump Test) ............................................................................... 600
Table Two: Lower Body Mean Values and Standards Deviations ..................................... 601
Figure 1: Main Effect for Group Results ............................................................................... 602
Interaction (Group x Time) and Individual Comparisons................................................... 603
Table Three Mean Difference Between Pre & Post Test Assessment Values ................. 603
Upper Body Power (Power Pushup Assessment) ................................................................. 604
Table Five: Upper Body Mean Values and Standards Deviations ...................................... 605
Figure 2: Main Effect for Group Results ............................................................................... 606
Interaction (Group x Time) and Individual Comparisons................................................... 607
Results For Symmetry Measures .................................................................................................. 608
Symmetry Composite Results (Lower and Upper Body Symmetry combined) ............... 608
Lower Body Symmetrical Loading (Bodyweight Squat) ...................................................... 608
Figure 3: Main Effect for Group Results ............................................................................... 609
Interaction (Group x Time) and Individual Comparisons................................................... 610
Upper Body Symmetrical Loading (Bodyweight Pushup) ................................................... 610
Figure 4: Main Effect for Group Results ............................................................................... 611
Interaction (Group x Time) and Individual Comparisons................................................... 612
Results for Stability Measures ....................................................................................................... 613
Stability Composite Results (Lower and Upper Body Stability combined) ...................... 613
Results for Lower Body Stability (Bosu Ball Squat).............................................................. 613
Figure 5: Main Effect for Group Results ............................................................................... 614
Interaction (Group x Time) and Individual Comparisons................................................... 615
Results for Upper Body Stability (Bosu Ball Pushup) .......................................................... 615
Figure 6: Main Effect for Group Results ............................................................................... 616
Interaction (Group x Time) and Individual Comparisons................................................... 617
Movement Redefined
Table of
Contents
Post Hoc Addendum ................................................................................................................. 617
References ................................................................................................................................... 618
Discussion ................................................................................................................................... 619
Power ........................................................................................................................................... 619
Symmetrical Loading ................................................................................................................. 620
Lower and Upper Body Symmetrical Loading ...................................................................... 620
Stability: Lower and Upper Body Stability ............................................................................. 621
PAP............................................................................................................................................... 622
Rationale of Findings ................................................................................................................. 623
Conclusion and Future Research ............................................................................................. 624
References ................................................................................................................................... 625
Informed Consent ...................................................................................................................... 627
Participant Screening Form ...................................................................................................... 630
Par-Q Form ................................................................................................................................. 631
Chapter Six ........................................................................................................................................ 632
Pilot Study Examining Reliability of Various Measures of Muscle Function ................... 632
Abstract ........................................................................................................................................ 632
Introduction and Brief Review of Literature ......................................................................... 633
Methods ....................................................................................................................................... 635
Subjects/Participants ................................................................................................................. 636
Setting, Outcome Measures, and Experimental Design ....................................................... 637
Testing Procedures and Instrumentation ..................................................................................... 638
NeuroCom Force Platform Tests ............................................................................................ 638
Myotest Pro Performance Tester ............................................................................................. 639
Weight Bearing Squat ................................................................................................................ 639
Single Leg Stand and Hold ....................................................................................................... 639
Single Leg Squat.......................................................................................................................... 639
Lunge Hold ................................................................................................................................. 640
Pushup Hold ............................................................................................................................... 640
Pushup Stability Ball Plank Hold (feet) .................................................................................. 640
Single Arm Pushup Plank Hold ............................................................................................... 641
Stability Ball Pushup Plank Hold (hands)............................................................................... 641
BOSU Ball Pushup Hold .......................................................................................................... 642
BOSU Ball Squat. ....................................................................................................................... 642
Power Pushup ............................................................................................................................. 643
Vertical Jump .............................................................................................................................. 643
Statistical Analysis and Interpretation ..................................................................................... 643
Results ................................................................................................................................................ 645
Figure 1. ....................................................................................................................................... 647
Discussion ................................................................................................................................... 651
Practical Application .................................................................................................................. 654
Acknowledgments ...................................................................................................................... 655
References ................................................................................................................................... 656
Movement Redefined
- CHAPTER 1 -
Movement Redefined
MOVEMENT REDEFINED | DR. JOEL SEEDMAN
Chapter 1
The
Journey
HELPING
YOU LIVE WELL
& TRAIN HARD
Movement
Redefined
26
- CHAPTER 1 -
MOVEMENT REDEFINED | DR. JOEL SEEDMAN
CHAPTER 1
The Journey
y professional fitness journey began at the age of 18 when I
first became a personal trainer at Indiana University. Prior to
this, while in high school, I had spent several years strength
training and educating myself on various fitness and
kinesiology topics, as I desperately tried to overcome
scoliosis and a fairly frail physique. However, it wasn’t until I
actually became a trainer that I fully devoted myself to the science of exercise and
human movement, coincident with the pursuit of my kinesiology degree. As a
personal trainer I not only began meticulously logging each of my clients’
workouts, I also created a very detailed training journal of everything I observed in
my clients, myself, and other gym members, as well as what other trainers wrote
about in articles and online postings. My goal was to track, progress, and analyze
the results in order to understand firsthand how the human body responds to
various stimuli and protocols, all in the hopes of mastering the art of training.
M
My ultimate goal when I first began reading about fitness, and even before I
became a trainer, was to find the “Holy Grail” of strength training, assuming it
existed in the first place. Now, before I go any further, I’m going to come right
out and say that after more than 15+ years of hands on experience, combined
with an undergraduate, masters, and doctoral degree in kinesiology, and after
extensive study of the scientific literature, I believe I have found what I consider
to be the closest thing to the “Holy Grail” of exercise and strength training:
eccentric isometrics. But before I begin to expound on the scientific literature
that supports this I want to first lay out how my own, personal journey, led me
to this inescapable conclusion.
A Tale of Two Journeys
My career in this industry can be divided into 2 key phases: phase 1, my first 7
years as a trainer, before I began investigating the eccentric isometric protocol,
and phase 2, the subsequent 8+ years, beginning with my early investigation and
refinement of the eccentric isometrics protocol.
Movement Redefined
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- CHAPTER 1 -
MOVEMENT REDEFINED | DR. JOEL SEEDMAN
Part I
The First Seven Years
How It All Began
When I first began as a personal trainer I followed very precisely the protocols
and procedures developed by top fitness organizations, certification groups, and
“expert trainers” in the fitness industry, most of which are still, to this day,
considered ideal. In fact, although at the time I was a relative newbie with
regards to personal training, I was considered by all accounts an excellent trainer,
even winning several prestigious awards. Yet, despite applying the “industry
standards” or what was generally considered proper training methodologies, I
consistently and repeatedly noticed a variety of physical issues in both my clients
and myself, that were seemingly the result of this training.
I also began to notice similar, recurring issues in other trainers’ clients, as well as
in various accounts on the internet, and in articles written by other expert
trainers chronicling the physical struggles experienced by their athletes and
clients as a result of exercise and strength training. Prompted to more thoroughly
investigate and research the subject I eventually concluded that if I and other
trainers and advanced lifters repeatedly and consistently noted a similar range of
physical ailments across populations, despite meticulously following industry
standards, perhaps the issue lay with the recommended protocols and
recommendations for exercise.
I firmly believe, as do many researchers, kinesiology practitioners, and
neuromuscular scientists, that movement and physical activity are meant to be
therapeutic on the body. Therefore, if physical activity is associated with
unwanted symptoms and physical ailments, it stands to reason that the
movements, activities, or protocols are being performed incorrectly, or are
themselves counterproductive.
R epea ted O c c u r r en c es o f Tr a in in g In d u c ed Pa th o lo g y
As mentioned above, early on as a personal trainer I noted a number of
consistent trends in my own body as well as in that of my clients, other trainees,
and in expert accounts in magazines and online sources. Not all of the symptoms
Movement Redefined
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- CHAPTER 1 -
MOVEMENT REDEFINED | DR. JOEL SEEDMAN
occurred at the same time in any one client but, over the years, I noticed most
clients occasionally experienced at least several of these while training.
For instance, after the first several months of training nearly every measure of a
new client’s physical conditioning showed significant improvement. This was
most likely a result of transitioning from low levels of physical activity to an
organized routine with strict instruction. After 3-9 months, as the client gained
experience their traditional measures of fitness such as strength and muscularity
improved. However, I also noticed with increasing frequency, a number of
unusual characteristics and trends, many of which appeared to worsen over time.
In essence, the more consistently an individual trained, the worse these symptoms
became. Below is a brief breakdown of some of the physical conditions and
pathological symptoms I witnessed during that time. I should note that many of
these were fairly subtle yet still noteworthy with regards to long-term effects.
Increased joint and muscle soreness including delayed onset
muscle soreness. Instead of improving an individual’s ability to handle
intense training, the longer the individual trained, and the more
experience they gained, the less they were able to handle further training
stress and workout stimulus.
Increased and more frequent compensation patterns such as
postural aberrations, muscular imbalances, and asymmetries, many of
which seemed unexplainable at the time.
Decreased proprioceptive feedback, reduced body awareness and
decreased kinesthetic awareness.
Greater number of muscle tweaks, increased muscle stiffness,
tightness and spasticity.
Significant increase in neck and upper shoulder pain and stiffness.
Increased incidence of symptoms of dry mouth.
Increased incidence of arthritic-like symptoms.
Increased need for stretching, foam rolling, soft tissue work,
massaging, breathing exercises, pelvic re-alignment drills, and
chiropractic adjustments.
Greater need for lengthy warm-ups to reduce stiffness and
tightness.
Movement Redefined
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MOVEMENT REDEFINED | DR. JOEL SEEDMAN
Unexplained increases in body fat despite strict dietary regimens
and ample caloric expenditure.
Periodic workouts with extreme decrements in strength, verging
on neuromuscular shutdown.
Frequent bacterial infections and upper respiratory illnesses, etc.
During the first 7 years of my training career I had at least a 15%
cancelation rate due to clients suffering from varying forms of illness or
infection. Once I began implementing proper mechanics with eccentric
isometrics, this number dropped to under 2% and has remained there since.
Increased inability to handle carbohydrates. Many clients reported
extreme fatigue or bloating with even a moderate amount of carbs. As I
will describe in later chapters, this was most likely a consequence of the
inflammation and soreness that results from poor body mechanics and the
fact that inflammation decreases the body’s ability to absorb carbohydrates.
Increased physical discomfort with increasing range of motion
(ROM). As clients gained and improved ROM, mobility, and flexibility
they increasingly felt more tension in their bodies. Simply put they
became more and more capable of moving their bodies into these
oftentimes extreme and contorted ROM positions, yet doing so led to
greater physical discomfort.
Increased incidence of gastrointestinal disorders and poor
digestive function.
Increased incidence of sleep disturbances.
Greater frequency of urination.
Increased incidence of strength and muscle building plateaus and
unusually long periods of physiological and physique stagnation
regardless of how dialed in other components were, e.g. training
consistency, nutrition, rest, recovery, supplements etc.
Increased frequency of headaches and migraines.
Periodic development of food allergies where there had previously
been none.
Increased incidence of allergies and sinus issues in individuals
with no prior history of such issues.
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Increased incidence of symptoms associated with an overactive
sympathetic nervous system, e.g., anxiety, dry mouth, twitches,
fidgeting, and unexplained nervousness.
More frequent reports of general fatigue and exhaustion as well as
lack of motivation to train.
Increased incidence of symptoms associated with overtraining
despite meticulous and close monitoring of training volume and
intensity. These symptoms rarely if ever significantly improved or fully
diminished even when volume, frequency, and intensity were decreased
in an effort to rule out over-training.
Lack of improvement in any of the aforementioned physical issues
regardless of the level of precision and control in body mechanics.
Efforts to perfect technique according to accepted industry standards
did not improve these conditions including the various forms of pain. In
other words, precise execution of what I now believe are faulty
mechanics, only led to more pain and a greater incidence of all of the
symptoms highlighted above.
Note: Many of these issues will be discussed in greater depth in subsequent sections both in
terms of why they occurred and how to remedy them.
Th e Pa in a n d In fla m m a tio n Q u a n d a r y
The presence of physical pain related to joint and muscle inflammation was
something I noticed early in my training career. Physical exams and blood work
done on several of my clients while they were experiencing musculoskeletal pain
often showed increased levels of inflammatory markers, which appeared to
correlate with training-induced joint and muscle inflammation. Initially I
assumed there were a number of reasons for this including over-training, genetic
limitations in joint structure and connective tissue, lack of proper warm-up,
excessive load, stress, and many other factors described in training books,
research journals, magazines, and online sources. Thus, unless it was greatly
amiss and blatantly wrong I initially ruled out the idea that technique was an
issue seeing as I was simply following accepted industry standards as much as
possible when teaching movement patterns and execution of exercises.
At this point in my career, given the lack of available educational resources
addressing proper body mechanics, I was not yet able to determine exactly what
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proper mechanics entailed, particularly the more subtle, yet just as critical cues.
However, upon closer examination I began to suspect that the pain and
inflammation experienced by myself and my clients was directly associated with
improper movement and body mechanics, and that perhaps it was the current
guidelines, including the expert opinion of top professionals in the field that I
had relied on to teach form and technique that were, in fact, causing the host of
negative consequences I had observed.
It was this then that led me to investigate the topic of optimal human mechanics.
M y Per s o n a l B a ttle
Although the symptoms and body ailments I observed in my clients and other
trainees were quite fascinating, not to mention very concerning and troubling, it
wasn’t until I reached my early to mid 20’s that this took on a more personal
connection. Soon after I completed my Master’s degree at the age of 23 my
body began to break down quite rapidly and I began to experience firsthand, but
in a more magnified and extreme fashion, the various physical ailments and
symptoms I had semi-casually taken note of in others during the previous 5
years. The symptoms included extreme joint pain particularly in my hips, knees,
ankles, low back, shoulders, elbows, neck, and wrists.
Furthermore, although my diet and all other lifestyle factors were on cue I also
began developing anxiety, depression, sleep issues, prostate issues, pre-diabetic
symptoms, general fatigue, low energy, gastrointestinal issues, sinus issues, brain
fog, frequent upper respiratory infections, bacterial infections, allergies, and
more. However, I also noticed a strong correlation between these symptoms
and my movement and joint pain. The more I performed movements during
training that hurt and caused pain, the worse all of these symptoms became, as if
they were directly connected.
The more I investigated the problem the more confused I became yet I refused
to seek medical attention as I felt doctors would only add to this confusion. In
addition, the more I relied on expert opinion and advice in terms of how to
remedy my physical ailments (i.e. foam rolling, soft tissue work, dietary
manipulations, anti-inflammation supplements etc.) the worse the issues became.
It is this that prompted me to re-evaluate everything I had previously learned and
start over from scratch based on my own investigation. I had to ignore
everything I had previously learned in the field and rather than trust the opinion
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of any coach, expert trainer, certifying body, sports science organization, or
medical expert, I had to learn to think for myself based on science, critical
reasoning, research, and prayer.
Finding myself in such dire circumstances and extreme physical discomfort, and
faced with an ever-growing list of physical limitations that were preventing me
from training as well as impacting my ability to train clients, I became quite
desperate and actually began to pray to The Almighty that He would heal my
body. However, for well over several years these health issues not only persisted,
they gradually worsened. By the time I turned 25 I could only squat and deadlift
once every several weeks at most, as my hips, knees, back, ankles, and neck, not
to mention the other physical issues I was dealing with, continued to worsen.
Physical activity including sports became more and more difficult and painful.
Fortunately, my prayers were not answered directly with miraculous healing.
Instead, in His infinite wisdom, God answered my prayers indirectly, and in a far
more beneficial way, by leading me down the exact path I needed to go down: a
journey of investigation that lasted several years and during which I stumbled
across various bodies of research that would ultimately provide the medical and
physiological answers and explanations I needed to heal my own body, as well as
the knowledge to help heal and improve the health, performance, and fitness of
my clients and other individuals in my life.
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Part II
The next Seven years
A R ev er s a l o f Tr en d s
Up to this point my professional training career had been largely marked by the
consistent and repeated manifestation of a number of physical problems in both
my clients and myself that I had come to believe were a result of improper
training. Once I began to research proper mechanics and implement the correct
adjustments based on eccentric isometrics protocols not only did I notice that
my clients began to move and feel significantly better, I also noticed a complete
reversal of trends compared to the previous 7 years in terms of changes in
digestion, immune function, sleep patterns, mental health, joint pain, energy, etc.
In other words, instead of gradually noticing subtle contra-therapeutic changes in
their physiology as a result of training, my clients began to notice therapeutic
changes almost exclusively. It was as if anything but perfect mechanics actually
promoted sickness and physical ailments, while perfect mechanics acted as the
very medicine and natural remedy they needed to heal their bodies and eliminate
ailments they had struggled with for many years, if not decades, of their life. This
is something I also noticed quite significantly in my own body.
The journey of discovery that eventually led me to the conclusion that perfect
mechanics was the key to a healthy body is described in the next section. This
was not an easy journey. It was, in fact, a physical and mental battle to say the
least.
Th e C u r e
Once I began heavily researching body mechanics and neurophysiology I refused
to use my clients as guinea pigs, and soon became my own test subject,
experimenting extensively with hundreds of subtle adjustments and sciencebased modifications. Each time I discovered a new aspect of neurophysiological
research in the science archives I would quickly apply it in a practical scenario
and incorporate it into my own training routines. Through trial and error, and
meticulously documenting and logging every workout down to the most subtle
and minute adjustments in body mechanics and joint positioning, I quickly
accumulated hundreds of mini-experiments on myself.
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This 3-year trial and error process which began 2 years before my Ph.D. (at age
24-25) and continued through the first year of my doctoral program (age 26),
was far from enjoyable and entertaining. Rather it became quite frustrating due
to the exponentially high number of failed adjustments compared to successful
ones, and the fact that I tweaked and injured myself to varying degrees over 200
times during this several year experimental process. I should note that many of
these injuries were quite painful.
Although these were perhaps three of the most mentally difficult, physically painful,
and spiritually challenging years of my life, it was during this period that I began to
comprehend what proper body mechanics entailed and what was necessary from a
training standpoint to produce positive results. Thanks to the grace of The
Almighty not only did my body heal itself as a result of mastering my movement
and implementing the necessary adjustments in mechanics and neuromuscular
physiology, I also came to understand how to teach others to do the same. While I
was quick to realize early in my career how important proper body mechanics was,
it was during this several year process that my understanding and awareness of just
how critically important proper movement was grew exponentially.
In essence, I came to the realization that pushing our bodies neuromuscularly or
biomechanically outside the boundaries within which God created us literally
destroys the body and produces sickness and disease. In contrast, using our
bodies and moving the way God intended us to move brings not only healing
and health, it restores our entire physiology. These boundaries and protocols are
very precise and allow for little if any deviation regardless of individual
differences. Simply put, individual differences only indicate the broad range of
dysfunctional positions unique to each individual, while proper mechanics are
nearly identical from person to person.
During this experimental period I also learned something quite interesting about
my own body. Up to this point I had been quite frustrated by the fact that my
body was so highly sensitive to faulty mechanics and movement that any
movement even remotely incorrect from a biomechanical standpoint would lead
to mild to semi-severe pain. However, I came to see this heightened sensitivity as
a true blessing in disguise not a curse. I can now say with great certainty that I
have been blessed with a body that I consider has the perfect “experimental
genes” and “lab rat physiology”. Simply put, if I move or use my body in any
way other than that which is perfect, optimal, and ideal, or most importantly
counter to the way The Almighty created us as human beings, it will rebel and
produce almost immediate negative symptoms. However, if I use my muscles
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and move with precisely executed body mechanics based on these new-found
neurophysiological principles, my body not only feels incredible, the negative
physical consequences dissipate at an even faster rate than their initial onset.
Pr o per M ec h a n ic s : Th e Eq u a lizer o f
In d iv id u a l D iffer e n c es
Once I began to understand that body mechanics were in fact the key to
optimizing my own physiology as well as that of my clients the single most
fascinating finding for me was the comparison of movement strategies across
clients. Although I won’t delve too deeply into the application of eccentric
isometrics in this chapter (this will be covered in later chapters), when I first
began implementing eccentric isometric protocols one of the keys for me was
coaching clients to find their own optimal body mechanics based on sensory
feedback received from their muscles and proprioceptive mechanisms.
Although this strategy is a fundamental principle of eccentric isometric training, I
fully admit that when I first implemented it with my clients I had only recently
embarked on the journey to perfect this system, and I myself was in the midst of
my own re-education process. Thus, my understanding of what proper
mechanics and technique entailed was fairly limited. Seeing as I was unable to
give more precise instruction on proper movement mechanics or how I wanted
each client to move, I chose instead to use a few basic cues to simply guide
them, allowing them to act essentially as their own coaches and respond to their
bodies’ sensory feedback by finding their ideal position based on what
minimized pain and body discomfort, yet maximized force and power.
Given my lack of specific knowledge at the time the process inevitably involved
some degree of trial and error. That is no longer the case. The reason for this is
that as vague and general as I was with each client in terms of tuning into their
body’s natural sensory feedback using basic tenets of eccentric isometrics such as
slow and emphasized eccentrics, what I observed was that the position each
client eventually gravitated to not only maximized force and power it also
eliminated joint pain, inflammation, and physical discomfort. It also ended up
being remarkably similar from person to person. I noticed the same
phenomenon in my own training as my own ideal positions and mechanics were
very much in keeping with that of my clients. Simply put proper form and
optimal mechanics ended up being essentially the same from person to person,
minus a few negligible and very subtle individual differences.
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Once I began pursuing my PhD and began to research and explore the science
of neurophysiology, structural physiology, and biomechanics these findings made
perfect sense. I came to understand that the human body is very similar from
person to person and what constitutes ideal movement and optimal body
mechanics is more or less constant from person to person. In fact, this ideology
is, in a nutshell, the fundamental basis of kinesiology and sports science. As with
any science there are basic principles and tenets that remain constant regardless
of individual differences. This is one of them.
As various aspects of human physiology became clearer to me, the scientific
principles of human movement seemed to be perfectly congruent with what I
noticed firsthand in my clients and myself. That is, the ideal movement
strategies and optimal mechanics I witnessed in my own training and that of my
clients were in complete agreement and validated what my research and the
scientific literature were simultaneously suggesting. In addition, I found that
every time I unearthed a new piece of scientific evidence that supported the
concept of optimal body mechanics, application of those principles to my own
training and that of my clients only enhanced performance and physiological
function. Thus, the science continued to build upon the practical application and
vice versa.
As both the practical application and scientific investigation of the literature
unfolded and I continued to refine and perfect the various aspects of my
eccentric isometric training protocol, I began to understand that what I had
previously labeled as acceptable individual differences in my clients were in fact
specific compensation patterns unique to each person. Once proper movement
was instilled in each client and compensation patterns, which manifest
themselves differently from person to person, were eliminated, every movement
from person to person was nearly identical, minus a few insignificant differences.
If, however, I allowed deviations to slide, simply ruling them as acceptable
individual differences that did not need to be addressed, the end result was
invariably some form of pain, body tweak, or physiological issue that coincided
with faulty mechanics. Therefore, I came to understand that even the smallest
deviations in body mechanics commonly considered normal are, in fact,
significant problems that when left unattended and unchecked almost always
result in further issues. Furthermore, I learned that the time it took for these
issues to become problematic varied greatly from person to person. It could take
as little as several days or as long as several months, and occasionally as long as
several years, for the various forms of movement dysfunction to spiral into
further physiological issues. The key was that left unchecked, each movement
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aberration and muscle dysfunction would eventually take its toll on the human
body to some degree or another.
Lim its to M y U n d er s ta n d in g
It’s important to note that I don’t claim to understand exactly why each of these
physiological issues occur or what triggers the various symptoms. In fact, we
may never be able to explain all these findings. All I can say from repeated
observations is that when muscle function is off, the symptoms I’ve described
are much more likely to occur. In contrast, with proper muscle function, when
the body functions as close to optimal as possible for a given individual, these
symptoms are much less likely to occur
O th er Lifes tyle Fa c to r s
I should point out early on in this text that I am in no way downplaying or
ignoring the importance of other lifestyle and environmental factors such as diet,
nutritional habits, sleep patterns, alcohol consumption and stress, and the impact
these have on health, quality of life, and overall physiological function. In fact,
when possible, each of these should be optimized and attended to in order to
fully maximize health, fitness, performance, physique, and wellness. Neglecting
these components can be disastrous to any person’s health and well-being.
What I am suggesting is that as important as these lifestyle factors are, an equally,
if not more important piece of the puzzle is muscle function. From my 14 years
of experience in this industry I strongly believe that muscle function and body
mechanics have a greater impact on health, wellness, fitness, performance, and
physiological function than any other factor or lifestyle component. Although I
will highlight various forms of research to help support this notion in subsequent
chapters, a significant part of this thesis is based on my own personal experience
working with hundreds of clients and athletes.
For instance, I’ve witnessed dozens of cases of individuals who were doing
everything to optimize every lifestyle factor including nutrition, sleep, and
supplementation, were monitoring their stress levels, had eliminated alcohol
consumption and foreign substances, had eliminated allergy-inducing food, and
were consuming various supplements to counter chronic inflammation and
oxidative stress, etc., yet continued to have numerous forms of physical issues.
Oftentimes this included joint pain, digestive issues, immune dysfunction,
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extreme allergies, upper respiratory issues, chronic fatigue, various
musculoskeletal injuries and more. Ironically, in most of these cases, these same
individuals had for years consistently engaged in organized and meticulously
planned strength training programs and exercise routines while continuing to
stay incredibly active. In fact, quite a few of the individuals I encountered
displayed significant levels of strength and muscular development such that to
the naked eye they appeared to be genetically gifted specimens or at least very fit,
healthy, and athletic individuals.
While it may seem counterintuitive, individuals such as those described above
can be just as prone to a variety of health issues and physical maladies as those
who appear to be physically ill, elderly, inactive, obese, or very unhealthy in their
lifestyle decisions. What I’ve consistently and repeatedly noticed however, is that
teaching these individuals to master their body mechanics, form, and movement
through proper eccentric isometrics is the most effective way to remedy these
symptoms. It is important to highlight that if other factors such as sleep,
nutrition, diet, stress management etc. had not been in place the improvements
in muscle function most likely not have produced the same magnitude of results.
The key is that in order to fully reap the benefits of all other lifestyle factors,
muscle function and movement mechanics must be attended to and perfected.
In other words, mastering one’s body mechanics and learning to move the way
God intended us to is the final, yet most important piece of the puzzle when it
comes to healing and maximizing the health, wellbeing, physical attributes and
optimal physiological function of our bodies.
The Merging of My Physical
and Spiritual Journey
Before I go any further I should point out, if it’s not already quite obvious, that I
am both a scientist and a firm believer in Almighty God. Many scientists claim
that science and religion/spirituality conflict and contradict each other. I fully
disagree. In fact, I view science as a way of explaining and understanding God’s
incredible creation including our human body and its function. I’m a firm
believer that when we use our bodies the way God intended them to be used and
move the way we were designed to move, our bodies and overall physiology
function at optimal levels, positively impacting our health and overall quality of
life. I have believed this throughout my life yet had not tuned into it quite as
deeply until the last decade.
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The years I’ve now spent studying the human body from a neurophysiological,
biomechanical, and applied kinesiology point of view, as well as the various
research topics I lay out in this book, have only strengthened this thought
process and viewpoint. In fact, my research and my investigation of the
scientific literature served to reinforce and bolster my faith in God as it became
undeniably obvious to me that we are masterfully and perfectly created in His
image, as is stated in the Bible. Every aspect of literature I lay out in this book
provides strong support for this and will show the reader how precisely designed
our bodies are and how incredibly complex yet masterfully crafted we are. It is
only when we begin to function outsides the boundaries of what our bodies were
created to do that we begin to breakdown physiologically and suffer negative
consequences.
After years of rigorously examining the science and practice of human
movement and neurophysiology, it is impossible for me to reconcile the level of
precision with which we move and function with the notion that such an exact
and complex arrangement of atoms and cells as that which constitutes our
bodies is the product of random evolution. I firmly believe that for our bodies to
function as they do required an all-knowing Master Crafter of divine wisdom and
power to oversee our creation and development to His exact specifications.
My goal with this book is to show the reader not only how important proper
movement is and what it entails but also guide them through various areas of
research and the scientific literature on human physiology, neurophysiology,
biomechanics, and biochemistry such that it becomes impossible to deny that
something as remarkable as our human bodies was created by anything or
anyone other than God.
I realize that after reading the previous paragraphs some of you may refuse to
read further. However, for those of you willing and inquisitive enough to press
on, let us continue.
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Chapter 2
Movement,
Muscle
Function,
Inflammation, and Disease
HELPING
YOU LIVE WELL
& TRAIN HARD
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CHAPTER 2
Movement
Muscle Function
Inflammation and Disease
i
t is generally accepted that physical activity has numerous beneficial
effects on overall health and wellness. Less well understood
however, is how physical activity, particularly athletic performance
and resistance training, is related to specific health and disease
outcomes. In this and subsequent chapters I will provide evidence
that points to a direct and mutual relationship between optimal
athletic performance, strength and fitness, and overall health and
wellness, with each benefiting the other. Furthermore, based on extensive
research, as well as personal experience and education, I will make the case that
the single most important factor that ties all of these components together is the
optimization of muscle function. Thus, maximizing muscle function is critical
not only for athletes and fitness enthusiasts but for all individuals looking to
optimize their health, wellness, and quality of life.
After years of study, deliberation and hands on experience, I have found that the
most effective way to improve muscle function and body mechanics is through
eccentric isometrics. But before I lay out the basic tenets of eccentric isometrics,
how to perform them, and the reasons why they have such a profound impact
on muscle function and body mechanics, I want to discuss the relationship
between muscle function and inflammation which I believe is central to the
argument that muscle function is critical for health. By outlining the arguments
and evidence linking muscle function to inflammation I hope to lay the
groundwork to convince the reader that eccentric isometrics is not only a novel
form of exercise to optimize performance and fitness, it can also be an effective
treatment for various diseases and disorders and a means of optimizing health
and wellness.
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