Athlete Cell #SWOD Crossover Symmetry: Iron Scap, w/ Justin Dudley Iron scap is the final protocol for us to cover with respect to the performance point breakdowns of the four primary programs of Crossover Symmetry. This is the true strength program of crossover and we saved it for last because we have been hitting hard on the notion that we don’t want to treat the movements and patterns of CS as strength work. However, when developing range of motion, we cannot ignore the need for strong muscles. Especially true is the development of muscles that are often used far below their potential due to overcompensating with another, typically larger, tissue subset. For example: using upper trap for all trap activities and leaving the mid-trap to wither and be overcome. When this occurs it is increasingly difficult to operate in the proper movement sequences under exhaustion, duress, heavy loads, etc. That being said, Justin reiterates that while this program is about strengthening, if we go too big for our britches we are unable to hit the END range of motion and we have, once again, sacrificed the effectiveness of the program. A special note to this is to not think that just because you started with one band load that every movement must be performed with only this band. When you face more difficult, skills that use your weaker musculature, or technical movements like the tiger walk, drop down and focus on the pattern… don’t feel stuck to execute even-tilt across the board. This transitions into the fact that, like we stated above, if we go too heavy in ranges that we are unable to load efficiently, the result is typically a compensation. In the WY negative example, Justin shows how a user can begin to overextend the lower back when they don’t have the strength to process the shoulder into the required external rotation. Pay close attention when you perform the program yourself, or watch your athletes do it, that you are watching for these compensation patterns. Drop the weight and keep pushing the limit before form breakdown to the best of your ability. youtu.be/yox_GNgj-tE?list=UU9b-oxlRqJB_xiR7T8bgD4g
Posted on: Sun, 14 Dec 2014 15:46:17 +0000
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