Do you know the 4 P's of Functional Movement?

Functional movement training is about movements based on the real-world and not just in the Gym.

Biomechanics in the real world are not the same as an artificial training environment.

Functional Movement Training is about exercising in 3D, so it is multi-planar, it is likely to involve compound or multi-joint movements, not isolated movement.

Functional Movement Training is about rediscovering MOVEMENT before we start exercising.

We must first master some basic movement patterns before we add, speed, intensity or resistance.

Functional Movement can be described in terms of the 4 P's:

1. Position

2. Posture

3. Pattern

4. Purpose

The Position refers to lying, sitting, kneeling, standing, handstand.

The Posture refers to where the joints of the human body are and how gravity is effecting them in this position.

The Pattern refers to which functional movement is being performed, squatting, lunging, hinging etc.

The Purpose makes reference to the fact that the brain does not think in terms of isolated muscle, but instead respond to the purpose of the movement.

Functional Movement is different from normal exercise.

Functional movement is task-dependent and individual-dependent.

This is based on a Needs Analysis of both the task and the individual.

Functional Training is the way forward and we need to move away from isolated muscle training and think in terms of movement.

So if you need to move because your life depends on it, you can for example run away from danger as running is a functional movement.

Remember, nobody ever died from a weak bicep!

References

http://www.ptonthenet.com/articles/the-functional-continuum-3251

AMAZING ATTEMPT At the Pull Up World Record in 24 Hours

On December 10th 2016 Danny Watson attempted the world record for the maximum number of Pull Ups in 24 hours at CrossFit 3D.

He managed an amazing 4907 Strict Pull Ups.

More importantly he raised a significant amount of money for the charity CLAPA, the cleft lip and palate charity.

He even made it onto the CrossFit main site:

We are hoping to interview Danny about this fantastic experience that has inspired us all.

For the moment we salute you Danny Watson!

The Bulletproofbodies Team wish you a speedy recovery.

Bulletproofbodies recommends (Self) Functional Movement Screening

In 2009 Gray Cook came to the UK and presented about FMS. I thought his presentation was amazing and I could see exactly where he was going with his thought process.

Later that year I would be using FMS on a daily basis and for the forseeable future.

I then got certified to FMS Level 1 & 2 with Lee Burton teaching us on the course.

As a Physiotherapist I could use the FMS as a tool to be pro-active rather than re-active with my patients and clients.

It was a way to rank and rate movement.

It was a way to make the invisible, vissible by putting the participant through seven movement challenges.

This tool is validated in the literature for nearly 19 years!

Although there has been some critism about whether FMS or indeed any form of screening can predict injury,

I believe that this is still the best tool for contributing in the paradigm shift away from reactive medicine to preventitive self-management.

Gray Cook and Lee Burton I salute you - Awesome work!

Please check out FMS on the link below:

http://www.functionalmovement.com/

Finger Tape like a Pro part 2

In part 2 of Volker's finger taping tutorial he introduces the "H" taping method.

Thanks Volker for these amazing videos!

Want to tape fingers like a Pro?

A few weeks ago I had the pleasure of meeting Volker Schoeffl, who is both a Climber and an Orthopaedic Surgeon.

He had some really interesting information about Climbers and finger injuries.

Check out his excellent and easy to follow finger taping methods.

Take home messages:

• Use thin tape
• Use a figure of 8 technique
• Make sure you tape the finger in a flexed position
• Leave a gap for the soft tissue

Pull Up World Record Attempt

HOW MANY PULL UPS COULD YOU DO IN 24 HOURS?

Occasionally, in the Box there is someone special.

They are more motivated, more skilled and more determined than anyone else.

So it was not surprise that he is attempting the world record for most number of Pull Ups in 24 hours.

Danny Watson is a former British Army Physical Training Instructor who is also Commando trained

and a CrossFit Coach at Reebok CrossFit 3D in Manchester.

He has been training hard for this incredible athletic endeavour.

The current world record is 7,620 Pull Ups in 24 hours.set by Caine Eckstein from Australia.

However, this is yet to be validated.

Previously it was 7,306  by an American Teenager, Andrew Shapiro (May 2016) and before that

Rodney Hahn with 6,844.

Although not ratified Caine Eckstein managed 318 Pull ups per hour, or 5 Pull ups per minute.

Caine is not new to pull ups and originally set the recored with 4,020 in 12 hours.

His training included accumulating between 9,000 - 10,000 pull ups per week.

Caine reported no injuries post challenge, just being really sore!

Danny has a different strategy to Caine, working in bouts of Pull Ups rather than a 24 hour EMOM

(Every Minute On the Minute).

Danny will set himself small bit sized goals with breaks inbetween.

The world record attempt will take place on the 10th of December 2016.

The Venue will be Reebok CrossFit 3D, Manchester.

Good Luck Danny.

The Bulletproofbodies Team wish you well!

Are you becoming an Extreme Athlete?

An Extreme athlete is someone who is attracted to a particular activity where there is a combination of danger, high skill and elitism.

We live in an age where things that we thought were impossible have become a reality for the brave few pioneers who dare to challenge our expectations, our values and our beliefs about what is achievable.

However, when you are pushing the limits of human performance, there is a greater risk of musculo-skeletal injury. With great achievement comes great risk.

Once you have been successful with the impossible where do you go from there?

Are you an adrenaline junkie?

Are you a risk-taker?

Do you want to know how far you can push yourself?

The answer is probably yes. That's why you are still reading this.

So how do we train for the extreme?

Do we need to train the mind just as much as we need to train the body?

Perhaps it stars with intensity.

With the influence of High Intensity Interval Training (HIIT) and it's time efficient evidence base for improved training, more and more people are becoming extreme athletes.

Professor Tabata could be called the Godfather of HIIT.

With his 4 minute exercise programme of 20 seconds work followed by 10 seconds rest, repeated 8 times, this is a good example of hardcore time-efficient training.

If you can handle Tabata training what will be next?

I think my friend, you are becoming an extreme athlete.

If you can achieve more than you expected in training, what can you achieve in the rest of your life?

In the words of Diana Nyad, "whatever you want to do in life, find a way!"