Chad Seiders came to Central Athlete after years of group training without seeing the specific results he was looking for. Every few months he would take a break from these classes due to ongoing back injuries and nagging pains, causing inconsistency in his training and pulling him further from his fitness goals. During his initial assessment with Central Athlete, we noticed some major strength imbalances as well as a huge discrepancy in the range of motion of his squats, something he has been wanting to improve but didn’t have the right tools, accountability, or plan to do so. His upper body pulling strength was well below the marker compared to his pushing strength and he was suffering from limited scapular strength and stability. We found a major weakness in his single leg strength as well as minimal hip and core stability to support his training load and overall strength. Since working with a Central Athlete Coach, Chad has had zero issues with back injuries or nagging pains and has more strength balance overall. Over the last several months chad has made the following improvements:
- Lateral core strength has increased over 33% (test max side planks)
- Shoulder strength and stability increased 146% (test max chin over bar hold)
- Improved his single leg strength test by a total of 50# (test - 8rm great foot elevated split squat)
- The ability to complete full range of motion squats
Below is an example of one day of Chad’s programming each week progressing over a 3 week period. After his necessary core strength goals have been achieved to compliment his lifting, his focus has been increasing single leg strength as well as upper body pulling strength and stability while continuing to improve squat range of motion. We have found that contraption squats work really well for Chad in meeting the full range of motion standards and increasing flexibility each week.
A1. Pronated Pull Up Negative @51A1; 3-4 x4 rest 1 min A2. Contraption Goblet Squats @3211; 10 x4 Rest 1 min B. Front Rack rear foot elevates split squat @3010; 4-5 x3 rest 90 sec between legs C. Single Arm Dumbbell external rotation @4010; 8-10 x3 rest 1 min between arms A. Pronated Pull Up Negative @51A1; 3-4 x5 Rest 2:30 B1. Contraption Goblet Squats @3211; 12 x3 rest 1 min B2. WTD shoulder retractions @1012; 10 x3 rest 20 sec between arms C. Front Rack rear foot elevated split squat @3010; 6-8 x3 rest 90 sec between legs D. Single arm dumbbell external rotation @4010; 8-10 x4 rest 1 minute between arms A1. Strict Supinated Pull Up: as many reps as possible (-2) rest 30 seconds x3 A2. Front Rack rear foot elevated split squat @3010; 8-10 x3 est 90 sec between legs B1. Scapular Pull Ups @1012; 5 x3 rest 1 min B2. Contraption Wall Squats @4111; 10 x3 rest 1 min When a client comes to Central Athlete with nagging pain or after seeing a plateau in their current training program, we immediately conduct a comprehensive physical and movement analysis in order to find the root cause. At Central Athlete we have various standards in testing strength balance ranging from a level 1 stability and body control standpoint (can the client hinge at the waist while keeping their back flat) to a level 5 degree of explosiveness (box jumps, muscle ups). Most injuries, or lack of continued progress, come from constantly doing exercises at a higher level when basic stability and movement patterns have not yet been developed. Lets take back pain for example; In our experience a lot of clients who suffer from this nagging issue are doing high volume, touch and go bending movements (deadlifts, clean and jerks, kettlebell swings) without the prerequisite postural endurance to support the load and intensity. Another example is “crossfit shoulder”, where many athletes are immediately introduced to a level 5 upper body pulling exercise, the kipping pull up, without the proper foundation to support the impact on the shoulder joint. When we take a few steps back with our clients to focus on building their strength and stability from the ground up, not only does pain decrease (if they have any) but performance increases dramatically as well. First, you must understand where you are, right now, in relation to where you are trying to go. This is when our initial consultation and movement analysis plays a huge role in creating our clients customized plan. What are the missing links? Where are your weaknesses? What components are keeping you from reaching your health and fitness goals? Once these have been assessed, a truly customized plan can be created to prevent plateaus, reduce injury and prevent pain all the while increasing performance!