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on Core Training

January 11, 2010

This past weekend, our team went to our first tournament of 2010, and although I made a lot of progress in terms of linear speed and running form, sagittal plane and shoulder complex strength (at least strong enough to do 20kg K’bell snatches and get-ups with good form) in 2009, the tournament made me realize I still have imbalances in my core.

You’ll find lots of seemingly conflicting advice on core training, from avoiding all loaded lumbar flexion to the importance of maintaining forward flexion and an unloaded deep squat mobility, from focusing in on McKenzie’s extension protocol to reminding folks to either brace or hollow, from posture is king to the biopsychosocial aspects of LBD (lower-back disorders).

I’ve written about lower-back pain before and have studied pretty much every reasonable perspective on the issue, from Eric Cressey to 1:1s with Esther Gokhale, from spine biomechanics professor Stuart McGill to David Butler and Lorimer Moseley of the neurodynamics and neuromatrix realm, from Mark Verstegen & Coach Boyle to Gray Cook, to getting coached into decent form by Pavel and Dr. Cobb.

What can I say, I probably have a lovehate relationship with pain =) — that and/or a epigenetic predisposition to it. I guess that either makes me an unlikely trainer or just that I’ve had to work harder, longer, and smarter than most to keep up on the field and out of pain elsewheres. But, just a few thoughts to add to the chorus of those that have come before me, drilled in on how this affects Ultimate players specifically.

First, as Bryan Doo has pointed out, Ultimate is a really tough sport to train for. First, as they say, you don’t (or rather shouldn’t) run to get fit, you need to get fit to run. And how many competitive teams teach you how to run? (not to mention decelerate or move laterally.) Next, we all know how long college-level tourneys can run, from 7-10 [hour+long] games over a 36-60 hour period (props to those gals who play savage for days at a time), which means that any minor asymmetries will just sum up to something later.

Finally, let’s talk about the role of the core as an anti-flexion and anti-rotation mechanism. Coach Boyle talks about this in his new book Advances in Functional Training, which I recommend to any Ultimate (strength) coach, as Coach Boyle has “been there, done that, and is still doing it” in the realm and role of college and pro sports strength coach. Coach Boyle has been very aggressive in removing any exercise which induces lumbar flexion (1990’s-era crunches) or lumbar rotation (the scorpion), which some feel goes a bit too far as an overreaction.

Here’s what I believe so far:

– Whether you brace or hollow (I usually brace when I pull), try to maintain a tall/long spine during both training and athletic motion

– You need to be able to comfortably move into unloaded lumbar flexion and extension, but whether or not you need more unloaded flexion or extension is variable depending on the day & person. I like programming with (nervous system) biofeedback, which is a Z-type paradigm that strongman Adam T. Glass talks about here (inspired apparently by FrankieF of Movement Dallas), which sounds very out there, which it is but in a 21st century way…

The truth is that if you’re reading this blog you are or perhaps aspire to be an advanced athlete, which means you need to eventually progress beyond templates and programs to systems and a somewhat more instinctive approach to training. This doesn’t mean that you should commit random acts of variety, changing your program completely every workout (remember that strength gains in the first 4-6 weeks are mainly neurological not hypertrophic), but that field sports athletes need to balance all the elements of the athletic performance (including game skills which we don’t talk much about here), from max-strength to stability, agility to endurance.

Another truth is that “stronger is not better, better is better” (thanks Dr. Cobb =)). How this relates to Ultimate and core training is that it really helps to be balances left/right and anterior/posterior when it comes to your movements and your core (where motion often begins). That said,

– Most people overtrain flexion, and undertrain extension. The McKenzie protocol and the late 20th century Nautilus era had lots of people on back extension machines (my old trainer had me doing back extensions on machines and crunches on Swiss balls, but that was the wisdom at the time), but I’m starting to agree with Coach Wade (of Convict Conditioning) that modern athletes undertrain back extension, specifically in the form of bridging.

Glute bridges, Cook hip lift or marching style are good progressions to a true bridge (get Wade’s book for the progressions if nothing else), which I know I’ll be working on for the months and years to come.

– In the spirit of “movements not muscles”, I realized recently first-hand, the hard way, why Gray Cook is so big on the chop & lift, and why simple planks, bird-dogs, deadlifts and swings aren’t enough for advanced (Ultimate) athletes. When you look at younger players throwing, you’ll see that a lot of them through with a fairly relaxed core. Boys can get away with this if they have some upper-body strength, but the other day I reminded a gal to tighten her core as she threw a backhand huck and that simple cue added some 25 yards and stability to her long throw.

On my team, I usually pull as I’ve been throwing for a long time even if I’m fairly new to competitive Ultimate as a sport. What I realized is that it’s very easy to train and be strong in anti-flexion if you consistently do planks and even side planks, deadlifts, and bird dogs, but none of these are particularly good at training the core–your core software (brain, NS and motor patterns) and not just hardware (muscles)–at anti-rotation. The spine is a delicate beast, and if you’re pulling upwind corner to corner, you better have core anti-rotation dialed in, especially if you don’t have much upper body strength (I don’t…).

Give it a try, get into standing plank positioning (Gokhale method calls this “rib anchoring”, but just imagine plank position on the ground, and then keep that anterior core engagement standing up)–can you still rotate? Yep. The same is true, although less so for doing a true side plank (which I can do with one hand on a med ball, elbow extended, one foot on the ground). Now, compare that to a cable chop, half-kneeling or otherwise. Not much rotation around the spine permitted there.

The point is that even if you train anti-flexion and movements not muscles, pulling or just hucks in general require a lot of core strength, both in terms of software (motor patterns and muscular activation, which are largely reflexive…) and hardware (strength-endurance in particular rather than max-strength actually), to keep your nervous system not so nervous. A lot of strength systems focus on max-strength in the sagittal plane, rather than encouraging the anti-rotation patterns (spiral and diagonal PNF patterns according to Gray Cook’s article series on the Chop & Lift) done for strength-endurance and (often subconscious) motor patterning.

If you’ve gotten this far, good luck–train hard but smart. As for me, time for some whey protein powder mixed in steel-cut oat meal (thanks for the tip, Precision Nutrition) before I cleat up for Monday practice.

21 Comments leave one →
  1. robin permalink
    January 11, 2010 11:41 pm

    interesting article. just curious how much you incorporate squats and cleans into your lifting? someone with good form on these two lifts, and who is lifting heavy, should be developing a strong core along the way through those lifts.

    • Leslie Wu permalink
      January 12, 2010 4:42 am

      @robin great question. I basically agree with Gray Cook in that a good heuristic is “train the deadlift, maintain the squat”. Some folks say that not everyone is built to do (bilateral, loaded) squats, given the stress on joints and the lower-back, whereas most healthy people ought to be able to deadlift.

      In fact, Gray Cook showed a video during CK-FMS of a baby (a few years old?) caught on candid camera, and he tried to squat lift a med ball, and when he couldn’t he deadlifted it.

      There’s also the question of how safe squats are for the average Ultimate player, given that at the college level you definitely see a bias towards taller athletes some of the time, and good squatters are often said to be shorter rather than longer (femur length). Coach Boyle does rear-foot elevated split squats instead of front squats, and used to do front squats instead of back squats for various reasons.

      This blog post was partially motivated by my recent reading of Coach Boyle’s chapter on “Core Training” in his new 2010 book, where he talks about how one should “Forget about squats and deadlifts being enough core work. Jeffrey McBride’s research invalidates that thought.” (Boyle 86)

      Here he’s citing the page before where he writes that “We now know we can’t just squat for core training, which for core work activate primarily back extensors like longissimus and multifidus. The bottom line is squats are developing the posterior aspects of the core, but do little for the anterior muscles according to Jeffrey McBride’s research in the Neuromuscular Lab at Appalachia State University. In fact, push-ups and side bridges are superior to squats for the external obliques…” (Boyle 85)

      Google for Boyle’s article on anterior core training for more information on that, and also the case for single leg training.

      (Also, for McBride’s research articles.)

      As for cleans, I do incorporate Kettlebell (mostly unilateral) cleans into my program. I’m pretty tall–supermodel height I tell folks =)–and haven’t put the time into learning the Olympic lifts just yet (although I do have bamboo and PVC pipes and am working on my overhead squat form once in a while). I do have Coach Dan John’s new DVD set on strength training, and “olympic lifting for beginners” and am watching them now… for a preview, see this FitCast of Dan John on teaching the Olympic lifts:

      I think front squats (going somewhat below parallel) and bilateral barbell cleans are probably good training for college aged men that have access to a strength coach that knows how to do these lifts and teach them… but I think it’s easier to teach goblet squats (which I do), and one-handed dumbbell snatches (I do the K’bell variant since I have practiced the punch through form).

      So to summarize, I think those are good components for certain folks (shorter college-aged men with access to a good strength coach), for a subset of core training, but does miss out on the anterior core and on the anti-rotation component that Coach Boyle / Mark Verstegen / Gray Cook talk about.

      Cleans are good for power development, but I do agree that single-hand DB snatches seem easier and safer to teach than power cleans, which do mainly focus on generating power upward and still mainly in the sagittal plane.

      Before power development, it seems important to be able to maintain a stable core while applying force in a diagonal pattern, which is way chop & lift enforces.

      For power, Gray Cook’s article on the chop & lift talks about using med balls as the final power progression:

      I do have access to a cable system, which I might practice at first, but will probably experiment with anti-rotation core stability practice with a sandbag (a sandbell actually, which I just got from PerformBetter) in place of the med ball, which can be done cleated on a field… either that or “Kettlebell Slideboard Lunges” (Boyle 102, basically a valslide lunge with a KB in the hand opposite [farmers walk style, not cleaned] to the working leg) which have a glute component as well as the anti-rotation element.

      Today at practice I focused on the anti-rotation component before pulling (in the obliques in particular, but mainly feeling that anti-rotation superstiffness that you really need for cable chops or lifts but not necessarily planks, squats, or cleans), and even though I was sore from pulling lots during 7 games over the two days prior, I actually felt I had more power in my pull than I’ve had for months… and just have to learn to use that power =)

      How does that sound?

      • robin permalink
        January 12, 2010 5:51 pm

        wow, i’m impressed with the detail and depth of your responses. you definitely have a lot of quotes and data in there. i’ve done some personal training and sport conditioning myself, but more importantly my experience and knowledge comes from being trained by one of the best minds around – Paul Balsom. he originates from europe having trained professional rugby players and is now based up here in calgary. agreed about the need to be doing safe squats and cleans, however, it has nothing to do with the level of athlete – it simply relates to who is training the athlete. anyone can do a proper squat or a proper clean. the problem arises in who is defining what that proper squat is, anything that loads the quads and ignores the hamstrings and glutes is not a proper squat or clean. the basis of our training, which seems to be similar to what you talk about, is functional strength through functional movements. if a person can squat two times their body weight, clean heavy and they are doing intense shuttle runs and circuits to train their energy systems then there is no doubt their core will be functionally extremely strong. the other problem with focusing specifically on your core is that most amateur athletes only have an hour or two a day, at the very most, to train. if you’re focusing on training only the core then you’re missing out on other major components that will provide you more return for your time and effort invested.

  2. keith permalink
    January 12, 2010 12:48 am

    like many other people, i obsess about ultimate. one of my goals is pulling for distance and accuracy. i am going to be able to pull a disc 80 -90 yards within the next 18 months. so, i have a couple of questions:
    Question 1: will integrating these rotary exercises (cable chop etc) with medicine ball work, and the usual functional abdominal (core, if you prefer) as per mike boyle improve more than just throwing for distance (perhaps these will improve the ability to change of direction)?

    Question 2: after i learn to perform the cable chops, is it preferable to perform these exercises slowly and under control or should the exercises be performed with and intensity similar to medicine ball excersises?

    • keith permalink
      January 12, 2010 12:52 am

      sorry about the poor grammar – me no multitask too good.

      Question 1: will integrating these rotary exercises (cable chop etc) with medicine ball work, and the usual functional abdominal exercises (core, if you prefer), as per mike boyle, improve more than just throwing for distance (perhaps these will improve the ability to change of direction)?

      • Leslie Wu permalink
        January 12, 2010 5:09 am

        Great goal =).

        I’m getting close to throwing a high/floaty 80 yd (74m) (which is corner to corner of the [64m by 37m] playing field proper, consistently in-bounds (95%+ this past weekend) and being able to pull 80-90 yards gets you corner to corner into the endzone.

        As for other carryover, good question 1. I think being able to resist rotation and extension or flexion will help in other aspects of movement, but just with pulling, technique and timing in cutting also matters quite a bit. I think if you want to be able to “change direction quickly” it’ll help to figure out what your weakest link is there (lateral strength, being able to absorb eccentric forces, ankle mobility, inactive glutes) and work on that. They do say that bilateral squats are pretty functional for cutting strength/power, but I guess I’d say that besides a strong core (rectus, obliques, glutes, TVa, etc.) you also need strong legs.

        As for question 2, another good one. Coach Boyle suggested training prime movers quickly (power), and stabilizers slowly, which is an interesting approach, which meshes with how RKC teaches both slow grinds (military press, or get-ups which aren’t really grinds but are done relatively slowly) and quick lifts (swings and snatches).

        I do think one needs a progression from stability to strength to power — see the previous blog post about that here — and Gray Cook’s progression starts from stability and strength (cable work) and goes later to med ball for power.

        He writes in that PerformBetter article series: “Power is the seamless combination of speed and strength (work divided by time). Strength is the combination of stability and force production. Hopefully you can see how working on the chop and lift has provided a base of stability and force production. Consistent training with the chop and lift exercises will create three dimensional functional strength gains. These gains can be converted to power by learning to move in a fast and fluid manner across your body…

        Now I want to tell you about an even faster way to perform the chop pattern with the addition of a medicine ball. The lift can also be done with a medicine ball but the chop will accomplish most of the power gains and is a safer and less complicated movement.”

        I have done chop & lift cable work in the past, but will be reintroducing it as a strength-is-a-skill / power-maintainance element of this college season, just to reinforce that activation pattern of the whole 360 core, not just anterior but posterior and obliques as well. I can’t comment first-hand on training chop&lift for power rather than strength/stability, but will give it a try and perhaps blog about what happens =)

        As for pulling 80-90yd, two good things would be to keep a training log (blogspot or DragonDoor or written) and get yourself a pulling coach and/or you pulling form on YouTube. If anyone has vids of good pulling form, please post ^_^ — technique still trumps strength and power much of the time!

  3. Leslie Wu permalink
    January 12, 2010 5:26 am

    For the research geek, also check out Gray Cook (MSPT / CSCS / RKC)’s 1997 article in the S&C Journal, “Functional Training for the Torso”,

    partially republished here

    …citing Voss (of Knott and Voss / PNF) for example, “The mass movement patterns of facilitation are spiral and diagonal in character and closely resemble the movements used in sports… The spiral and diagonal character is in keeping with the spiral and rotary characteristics of the skeletal system of bones and joints and the ligamentous structures. This type of motion is also in harmony with the topographical alignment of the muscles from origin to insertion and with the structural characteristics of the individual muscles.”

    Now go pull that disc from corner to endzone corner =)

  4. Confused permalink
    January 12, 2010 4:47 pm

    I wish I knew what most of these terms even mean…

    lumbar flexion
    forward flexion
    McKenzie’s extension protocol
    brace vs hollow
    unloaded flexion or extension
    true bridge

    • Leslie Wu permalink
      January 13, 2010 6:05 am

      Sorry for the jargon–I’m not yet expert enough like Coach Dan John to make complex things simple! ^_^

      I think a great bet for learning about core strength, more speifically “Pillar strength” is one of Mark Verstegen’s books on the topic. I think McGill is better for LBD (lower-back disorders) than for sports performance per se, although his “Ultimate Back Fitness and Performance” is a good read.

      The basics are that you have a spine, which can be segmented into the lumbar spine (lower-back), thoracic (above that), and cervical spine (around the neck).

      Flexion generally happens when you move into fetal position, or “flex” (like a bicep) so lumbar flexion is generally forward flexion which is basically “bend forward as if you are touching your toes but move from the lower back–boo–rather than the hips”.

      McKenzie’s extension protocol basically says back extensors are weak, so train extending the back backwards (as if going into a full bridge from standing).

      Brace vs Hollow… don’t worry about too much, but basically brace has to do with engaging the core musculature, the “inner corset” as some would say, where as hollowing actually has you “suck in” as you do in Pilates.

      Unloaded flexion means imagine you are going to do a deep squat and toast a marshmellow. Loaded flexion means you have a barbell on your back and are doing some sort of bending motion forward.

      “True bridge” as in “back bridge” as in what gymnasts can do, go from standing to having their backs arched with hands touching the floor some feet behind them.

      It’s always unclear how to target this blog, but I suppose I err on the side of technical and for would-be strength coaches, whether you train yourself or your team. There’s plenty of blogs for more casual fitness enthusiasts, but I wanted to write for folks that knew a bit about training / coaching but wanted to learn more and dial that into the Ultimate world. Let me know how that’s going for y’all =)

  5. Leslie Wu permalink
    January 13, 2010 2:11 am


    re: “it simply relates to who is training the athlete. anyone can do a proper squat or a proper clean”

    I think this makes sense, I just have been careful to err on the side of caution as I think training one’s self and then starting to be a formal/informal strength coach for others is a lot of responsibility to take on!

    I know there are folks who can do anything and feel good / play well, and of course sports skill trumps athleticism in the end, but I’m probably more concerned with how hard it is to coach a lift than it is to execute it, since I feel that Ultimate is in more need of strength coaches that know how to coach lifts, train players without overworking them or increasing their injury risk, and do so in a responsible manner.

    re: “if a person can squat two times their body weight, clean heavy and they are doing intense shuttle runs and circuits to train their energy systems then there is no doubt their core will be functionally extremely strong.”

    This is probably true, but goes back to modern sports training as being a matter of winnowing and attrition rather than helping everyone be the best, from girls who played varsity lacrosse / track / soccer in HS/college to gals who are newer to team athletics, from boys who can double body weight squat to those who fall over given a PVC pipe and an overhead squat.

    “the other problem with focusing specifically on your core is that most amateur athletes only have an hour or two a day, at the very most, to train. if you’re focusing on training only the core then you’re missing out on other major components that will provide you more return for your time and effort invested.”

    This probably somewhat true. This post drilled down specifically on the core as it’s the source of a lot of an athlete’s power (besides their hips). But if strength training is primarily about managing injury risk, then core training, or perhaps “pillar training” as Mark Verstegen puts it, to include the hips and glutes more explicitly, is even more important in terms of making sure the anterior core / posterior core, glutes and obliques are activating properly (no SMA–sensorimotor amnesia).

    Coach Boyle believes that quite a bit of injury can be proactively prevented from proper management of these areas, what Doc Cheng also talks about as the “four knots” and I’m generally inclined to agree.

    I guess I generally agree with you, and am not saying we want to focus exclusively on the core, but I think Mark Verstegen is on to something when he talks about the importance of “pillar strength” and perhaps more importantly pillar (core as abs + obliques + TVa + multifidus plus the glute complex) strength-endurance and motor patterning in terms of keeping strength athletes strong (sprints) and endurance athletes moving (long runs), something Ultimate athletes as strength+endurance athletes could really use to help avoid injury in the long college tournament season =)

  6. double confused permalink
    January 13, 2010 5:59 am


    i agree with “Confused”.
    I really enjoy that some people are taking ultimate training seriously…
    you obviously know a lot about exercise science, but not all readers will understand your references or have the same base knowledge as you.

    i find it very hard to extract substance from your posts when there is a lot of jargon, random name dropping, infinite number of links, etc.

    i shouldn’t have to follow 40 links and read 5 books to understand one blog posting. as the expert you should be putting everything is concise lamens terms. it would be good to walk away from a post knowing an action that i can do to improve my ultimate game.

    “core training” is a huge subject. perhaps pick one aspect of it and write a post about it, and give 1-3 exercises (with explanations) to accompany the post.

    this website is not called “excercise theories and current industry debates over spine biomechanics” it is called “ultitraining” and i hope you will write in a way appropriate to your audience. i come on this website to find exercises/nutritution info/injury prevention that i can take back to my team so we can become better and healthier. I have really appreciated the posts on SMR/foam roll, chocolate milk, and the ankle stability video. they were good posts that were simple and understandable and easily applied.

    slowly and surely TEACH me some of the wealth of knowledge in your head.

    • Leslie Wu permalink
      January 13, 2010 6:11 am

      Thanks for the feedback! I’m not an expert yet, which is why this blog post comes across as somewhat jumbled… I’m still struggling with these issues myself in my own training!

      There are plenty of blogs out there that try to simplify the core or pillar training for you, but they’re all missing something and/or they don’t apply more specifically to Ultimate.

      One thing I’ve been wondering about is, who is the audience? Maybe we can rig some sort of poll to see what your interest is, can I do that with Google Docs perhaps?

      I suppose this blog entry could have been more for myself and a subset of coaches than the general reader population, but I hope it was useful for at least a few people, even though not as directly applicable to all.

      Anything else you’d like to learn about?

      • January 13, 2010 4:06 pm

        You rule, Leslie Wu.

      • Mers permalink
        January 15, 2010 9:59 pm

        Just wanted to say that as a “regular” ultimate player who is committed to figuring out how to keep my back strong, I really appreciated this article. Not every article is going to be of interest to everyone, but I *like* that you point us to lots of resources and useful articles. I read a couple and bookmarked them to look at after I figure out if the university gym that I go to has a cable system or not. I may not know what all of the terminology means, but hell, that’s what Google is for. 🙂

  7. Alan permalink
    January 14, 2010 11:21 pm

    @double confused So, you want Leslie to drop us a new program a la Men’s/Women’s Health each month?

    @Leslie Although programming from somebody online isn’t a perfect idea, it would be sweet to get your thoughts on developing an athlete through the off-season. Progressing through recovery to strength training to endurance/metabolic training to the field in the summer is something that most of us do need help with.

    I do like that you’re touching on various points of training, but I feel like you would do well to send some of the readers on a path towards preparation for the season goals amidst your prehab and training posts. Programming always makes people happy! And, assuming that everyone who reads this is an Ultimate player, you have the benefit of having a unified readership that follows a similar season (with the only variations being from College to Club). Pretty cool opportunity if I do say…

    • January 15, 2010 7:49 am

      @Alan off-season training definitely is an interesting topic… I wrote a program for a local women’s team for their winter break off-season training, incorporating a lot of bodyweight work which I’ve been self-programming these days.

      I suppose I hadn’t really thought about how other readers are following a similar arc, but perhaps I will post a “pull into the other endzone corner by regionals” program, as perhaps that’s what this post is starting to get at.

      I was thinking something like:

      Movement prep:
      Reverse-lunge with Thoracic twist (for balancing and t-spine mobility, needed for healthy rotation)

      Modified ETK Program Minimum Minimum (a la Dan John / Pavel):

      Twice a week, alternate swings to an easy stop with farmer’s walks.
      Twice a week, do a lighter weight Turkish get-up for a few reps on each side.

      [Focus on the high-bridge aspect of the get-up for thoracic stability/strength/mobility, and on the hip snap–critical for throwing athletes. Also keep the arm vertical at all times, going through a large shoulder ROM]

      For additional strength practice, add a few push-ups and pull-ups, but only if they test well using NS/ROM biofeedback.

      Cable chop&lift a la Gray Cook. This will train your core as a functional unit to resist flexion/extension/rotation, since this is required for absorbing linear and rotational forces around your inner corset/belt. Learn to absorb force safely before you can generate it.

      Hip flexor stretch–hands on your butt (*not* your knees comrades), make sure you are feeling it in the leg that is lunging forward, in the anterior hip.

      Dats it, the modified program minimum minimum for maximizing your pulling power! This can be done carefully in conjunction with your regular Ultimate training schedule. Reduce the number / weight of swings if this is too much in concert with playing Ultimate (you may not need to do additional “cardio” beyond well-done Kbell swings and get-ups).

      Don’t know how to swing? See or or

      Don’t know how to do get-ups? See
      mc’s and

      Okay that was a mini-post, but I’ll re-edit maybe next week for a real post after I think it through again. Plus we just had 6 days of training in a row (I know I know, suboptimal): tourney / tourney / Mon practice / Tue handler practice / Wed semi-private group training / S&C run by me (woot =), Thu team practice again.

      Will try to rest tomorrow (Fri) before Sat practice!

  8. dsteven12 permalink
    March 18, 2010 4:57 am

    @Alan or anyone else: on Programming:


    2.) To determine what actually helps further:

    Basic Preseason Stuff:
    Continue Ultimate skills practice and drills. Stop before you get tired and fatigued and rest until you feel like you can perform skills BETTER!

    Rest of stuff: “Strength Training” would be better to do what you didn’t normally do.

    Normally use your right hand, most training should be on left. Normally bend forward, do stuff that bends backward, etc. Normally twist from left to right, do twisting movements right to left.

    Any little movement stuff (isolated joint mobility work ala Z-Health R-Phase, Super Joints, Scott Sonnon’s Intu-Flow) work, should either be stuff the “big movement” (big movement is squats, deadlifts, presses, pullups, etc) stuff didn’t hit or to help facilitate learning of something you are having a hard time learning.

    Stretching is okay after training, but combined with the little movement stuff and you’ll be golden.

    Use biofeedback training found on link 2 to help figure out what’s the good stuff to do!

    Hopefully that helps,


  9. May 17, 2010 1:36 am

    You are so nice to share these with us.

  10. June 11, 2013 8:49 pm

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