I see athlete’s get caught in a constant cycle… It goes like this…
- They have pain, dysfunctional movement or lack ROM.
- They use a modality that provides short-term relief.
- They do their session, using sub-optimal positions.
- Their session ends and they walk to their car and drive home.
- They do it again the next day.
Stop wasting your time!
- Defining Mobility + 3 Mobility Truths
- Assessing Your Mobility
- Muscle Tightness vs. Shortness (Mobility Techniques that Pair with Each)
- Identifying Your Problem Areas
- Designing a Mobility Program
- Mobility Inside & Outside the Training Session
Defining Mobility: 3 Truths About Mobility
Mobility: Range of Motion + Torque
Truth #1: Mobility is anything that helps you move better
Truth #2: What works is what lasts.
Truth #3: A strong, enduring stimulus is what drives change: Tension & Time
Read: Why Your Mobility Isn’t Improving
The Key: Do things that challenge mobility but don’t cause joint strain
Assessing Your Mobility
Part 1: Muscle Tightness vs. Shortness
Tight: Carrying tension – low grade contraction – CNS input
• Relaxing Protocols → Foam Roll, Lax Ball Smashing, Scraping, Self-Massage, Trigger Points, Cupping, Passive Stretching,
Short: The muscle is actually lacking length
• Higher intensity protocols → PAILS & RAILS, active static stretches (stronger stimulus), dynamic & ballistic stretching in warm-ups
Part 2: Identifying Problem Muscle Groups
Fascial Lines (mobility is a systems issues)
• Anterior vs. Posterior
• Upstream or Downstream
Identify stretches that will work for your problem areas.
Designing a Program
Outside of Exercise (or) Post-exercise Program
• Mainly static stretching with longers holds (>60s)
Warm-Up for a Training Session
• Active Stretches with Short Duration (long holds reduces power output)
• PAILS & RAILS
• Positional Holds
• Dynamic Stretching
• Combine these with Plyometrics to minimize power dropping
My Sample Session
My target areas:
• Hip Flexors (quads & hip flexors)
• Shoulder Flexion (pecs, biceps)
• Front Rack (T-Spine, Lats, Triceps)
Outside of Exercise
Desk Athlete Mobility Checklist (2:00 per Element / or as time permits)
• Hip Flexors: sitting too long
• Shoulder Flexion: hands on keyboard a lot
• Front Rack: Too much screen time (forward head, rounded back)
Target Specific Weaknesses: 3-Step Process
- Do a massage or smash, simply as a way to pull out the CNS response → goal to relax
- Static Stretch where I get really deep (deep not as in ROM but in that pain or muscular tension isn’t “in the way” of me getting a really good stretch)
- Load that new range (to give it a reason to stick around)
Example 3-Step Process
-0:30 Foam Roll Lats (per side)
-1:00 Kettlebell Anchored T-Spine Opener
-0:15 Wall-Facing Handstand Hold, Shoulders Fully Open
During a Training Session
- Thermogenic Warm-Up: Easy Aerobic Work, ~5:00, often Nasal
- Movement Prep (Dynamic Mobility Work): Alternating Lizard, Up-Down to Down-Dog, Calisthenics like Walking Quad Stretch or Knee Hugs, ZOAR Squat Sequence 2.0
- Active Stretches that I need (not every session):
- Push Jerk: Elevated Cat Pose with max effort shoulder extension
- If Front Rack: banded front rack stretch (or) front squats with straps
- Plyometric or Sprint Activity: Retain / Regain RFD (Rate of Force Development)
- Conditioning & Accessory
- Cooldown: Flush & Static Stretching
A lot of people just become more overwhelmed when presented with all this information and still don’t know where to start. It’s called “Paralysis by Analysis.” And that’s exactly why I created this program…
Overhead Squat Mobility
The Overhead Squat is a notorious movement because of it’s extreme mobility demands.
Is your ability to get in a good position preventing you from expressing your true strength and fitness?
This is the place to start.
Informative rants on various topics within the Sport of Fitness.
No fluff, No BS. Just practical ways to help you improve your fitness.