You don’t need high volume all the time. While this isn’t bad if done correctly, you shouldn’t exclusively be throwing giant tires around a gym. Photo: Shutterstock
Many surf training programs can be categorized in three ways: muscular endurance, flexibility, and power. These are all fine goals to shoot for, but they often leave the athlete over-trained and headed towards injury. It is a common mistake to put fitness on top of function. The fundamentals are often substituted for movements that look a bit more “sexy” and specific, and although the movements can be performed, they only make our dysfunctions stronger. It kind of goes back to the saying “Just because you can, doesn’t mean you should.”
When we train for reflex and elasticity, the quality of the movement performed is the priority. The exercises may not make the athlete break a sweat or work the cardio vascular system, but the CNS (central nervous system) gets a chance to coordinate movements properly and with better timing.
Training accurately and slowly creates clean movement patterns from a cortical (conscious) level. Once that pattern is established consciously and practiced regularly, the brain can begin to create new neural pathways allowing that movement to become a reflex (sub-cortical).
By executing a strength and conditioning program with correct patterns, we can limit (or eliminate) compensatory movements. The body does not waste energy. Our joints stabilize and our limbs mobilize. Cleaner movements means better firing patterns for the muscles and better joint position. All these elements lead to less fatigue and less wear and tear on articular (joint) surfaces. This means fewer injuries, more explosiveness, and higher levels of endurance simply because the body is moving smoothly and not compensating for asymmetries (muscle imbalances) and poor mechanics.
The goals of strength, agility, power and flexibility can be met through subtle and accurate methods. It’s all about the information we feed the brain. When the fundamentals of movement are addressed as the first priority, we enhance our conditioning and performance as well as prevent injury. You don’t need high volume all the time. Sometimes keeping things simple and focusing on the problem areas yield better results across the board.
Train smarter. Train harder. Chop wood. Carry water.
See more from Jeremy at A-Frame Athletics
