Weekend Warriors: the functional paradox

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Eric Holt
5 years ago
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1 Weekend Warriors: the functional paradox Written By: Chad Benson BSc, BPE, MSc, CSCS (President of ARC Performance Training Systems) Today, while there is an abundance of available information regarding the benefits of semi regular exercise, we still face a high incidence of early aging and sedentary lifestyle. In fact, almost two thirds of Canadians are physically inactive, and therefore do not accrue the benefits of an active or athletic lifestyle 1. On the other hand, active populations are using available technologies like the Internet to access both information and misinformation on health, wellness, nutrition and fitness. Armed with the program of the month, the latest and greatest toy based exercises, and an empty pocket book, today's recreational athlete heads off for their workout ready to push back time. With proper nutritional, recovery and cross training guidance, recreational sport and exercise enthusiast can easily compete against themselves, and others well into their 40's, 50's & 60's. Committed and ready to turn back their athletic and biological clocks, each week 1000 s of weekend athletes, parents, and fad dieting clients walk through the front doors of a fitness facility. Athletically, there are a number of risky training scenarios created when you decide to become a 'weekend warrior' in training. Three such scenarios are outlined below. Which one have you fallen victim to? 1. A colleague or friend invites you mother of two, office Joe, or ex athlete to partner up and participate in a recreational game of squash, skiing, hiking, biking, running or surfing. 2. You are desperately needed as a sub for an acquaintances softball, soccer, hockey, basketball or lacrosse team. 3. I have a wedding, vacation, marathon or first tee time T minus 1 month.

2 Regardless of your particular scenario, determined to prevent injury and increase performance, the keene client begins their web search and is sold on buzz words like bootcamp, functional, circuits, sports specific, SAQ, yoga, pilates and toys including speed ladders, hurdles, tubes, balance boards, core devices. During the web search or your first gym visit you probably witnessed a hot athletic model performing a few neat drills on some very unique looking equipment. Somewhere along this path of self and athletic discovery you officially became a weekend warrior and statistically at your highest risk of injury! Truly what value do these functional / sports specific workouts, classes and toys possess when inappropriately used? Herein lies the 'functional paradox'; 1) the greatest potential for gain comes with the highest risk for injury and 2) those most capable of high level function have the greatest risk for dysfunction. The functional paradox Regardless of the specific exercises, devices or toys utilized functional training for weekend warriors and athletic individuals is the most effective way to best ensure success in personal recreational pursuits. However, as mentioned, with the greatest potential for gain does not come without the highest risk for injury; this is the 1 st functional paradox. Lack of recent, regular exercise, inappropriate program design, and resumption of sport activity all play a role in the incidence of acute and overuse injuries. Most of my prospective adult clients come to me with 4 things in common; they all have performance goals and most often are in a detrained, or have not participated in year s state. Thirdly, almost everyone has weak links, including muscle imbalances, core & joint instability, lack of muscle tone, coordination or 'fitness'. Finally, in 4 weeks or less, they have delusions of being time warped back years to their last fleeting memory of being a trained athlete. Without the knowledge or expertise to accurately determine the difference between safe, well progressed, highly individualized programs from exercises

3 and partial training programs chosen to strategically to sell products or market services, you purchase, tear out or download the most interesting and appropriate performance training guide. Upon initiation, you temporarily notice an improvement in your energy, coordination, strength, stability and performance. However, because the etiology of most injuries is chronic and the result of repeated multiple mircotears and minor trauma initially you don t really feel the detrimental affects. Sometime around week 4 you notice morning pain and joint discomfort which may or may not subside with exercise. This is quickly followed by more severe pain, some additional downloading, a physio visit and more frustration during workouts and finally a lack of desire to train, play or be active SOUND FAMILIAR? Remember the objective is to increase performance and decrease the risk of injury. But, it is easier said than done. Another obstacle to improving your performance is the 2 nd functional paradox. Athletes whether recreational or advanced have something unexpected in common; they develop instability and dysfunction due to imbalanced use, overuse, fiber recruitment and dominance. The exception to this rule is rare. Almost everyone on the planet has a slightly disadvantaged non dominant side. When partaking in sports, clients use one hand or foot more than the other, will tend to turn more in one direction than the other, will push off with greater force from the dominant side, all creating less muscle and movement symmetry. Therefore, the more involved your client has or will be in a sport or activity, the more likely they will show signs (pain, joint instability, muscle strength ratio or tone imbalance). The most successful functional training programs address and help overcome these imbalances before aggressive / kewl performance based training is attempted. However, in today s fast paced society, full of quick fix fitness and weightloss promises, it s my experience, that clients want to progress much to quickly than their bodies can adapt. Unless clients are prone to or have been previously injured they do not understand the benefit of a well progressed, highly

4 individualized training program. Regardless of the level, anyone participating in sport should source out guidance from unbiased professional resources. To that end, I recommend clients consider the following before following a sports specific or high function exercise program. The resource or trainer should: 1. Be qualified with something more than a personal trainer s certification. A trainer should have theoretical knowledge through extensive study, experience partaking in the activity and a minimum of 6 week (40hr) internship with an experienced functional / performance coach. The volume, intensity, frequency, and recovery strategies required to create high function are much different and must be well understood before a trainers can develop a functional prescription. Look for the following qualifications: a. a university grad / kinesiologist with testimonial backed experience. b. a sports performance certification combined with testimonial backed experience. c. a physiologist with testimonial backed experience. d. a rehabilitative therapist with testimonial backed experience. 2. Clearly articulate a philosophy and experiential knowledge of functional performance training. If this isn t the case, they either haven t given it much thought or they are a poor communicator and educator. Neither will get you any closer to your goals. While a trainer may be very good, his or her skills won't be perfect fit for everyone; they should stick to what they do exceptionally well. 3. Take you through a functional movement or performance based assessment on your consult or first visit. They should follow-up with specific individualized exercises to help you overcome determined weaknesses. Your assessment should include: posture, muscle testing, joint range of motion, core / movement function, lower and upper functional strength, & performance testing. Grey Cooks FMS (functional movement screen) is a good resource and start point if you are doing this from home 2. You can also read any of my P repair to Perform or Rekinect materials.

5 4. Does not place you on the 1 shoe fits all program. Of course some overlap will occur from client to client, but all too often templates or exercises of the month are integrated into every athletes training program. 5. They set realistic goals and time lines for your results. They should also reassess your original performance, therefore validating the direction and results of your training program. Your 'new' training program should fit into your existing training and life schedule? 6. Determine whether the company sells the products your take away program is endorsing. Some companies sell and endorse products they truly believe in. However, they should be able to articulate how this particular toy is a tool for you. Ask to speak with a trainer not a sales representative. So, the big question, beyond choosing the right resources, how do you safely transition from Weekend Warrior into a well prepared recreational athlete? The answer, find the right tools for you. Hiring a trainer or following a well chosen program should never involve a high risk to your performance goal(s). Remember, without proper guidance, a toy or training program will never become a tool. In fact, if you chose poorly, your chances of becoming injury resistant is far less than your chance of becoming injured. RESOURCES 1. Craig CL, Russell SJ, Cameron C, Beaulieu A. Foundation for joint action: reducing physical inactivity. Ottawa, Ont: Canadian Fitness and Lifestyle Research Institute; Cook, Grey (2003). Athletic Body in Balance. Human Kinetics, Windsor, ON.

Shannon Clawson. Jennifer Cottam. -Call (801)

Shannon Clawson. Jennifer Cottam. -Call (801) Shannon Clawson Shannon Clawson is a professionally certified Triathlon Coach with USA Triathlon. Her 10 plus years of experience in the fitness and nutrition industry include work in physical therapy,