EXOS XPS Prep Exam What is a method? one way of doing something What is a system? a combination of methods that form a cohesive whole EXOS Mission Statement To provide the finest performance systems, facilities and specialists seamlessly integrated to efficiently & ethically enhance the performance of our clients/athletes Goals of EXOS reduce injury, improve performance, produce results, motivate through education EXOS Pillars Mindset, Nutrition, Movement, Recovery Mindset why you do what you do; you're "IT", having an understanding of what you want to do and what you need to achieve it Nutrition Lifestyle: food is fuel for the body Movement Movement without restriction; improve how we move and optimize it Recovery work + rest = success EXOS process when receiving a new athlete Evaluate, Isolate, Innervate, Integrate What is the importance of a system? a system allows for various methods to be used to develop optimal performance Steps of the Evaluation Process Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities EXOS Training System Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regeneration Define: Pillar Mobility & stability of the Hips, Torso, Shoulders; prime the nervous system so it can have the most optimal movement possible What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation ) pattern, position, power Define: Movement Prep (5) General W arm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural Activation Define Plyometrics transfer from the weight room to the field w/ speed strength qualities Define Movement Skills develop specific skills under reactive & non reactive conditions Define: S&P developing S&P through a movement based approach based on the demands of the athletes sport: training all planes of motion Define: ESD developing anaerobic & aerobic capacities based on the demands of sport Define: Regeneration optimizing adaptation through fueling, physical & psychological strategies, & alternative methods 3 strategies of Pillar Prep mobility, stability, breathing Explain the software vs. hardware of the pillar the brain is the software, the bones and muscles are the hardware Explain the Joint by Joint Approach Shoulders: stability Thoracic Spine: Mobility Lumbar Spine: Stability Hips: mobility Knees: stability Ankles: mobility Pillar Anatomy Abs: Rectus abdominus, transverse abdominus, obliques Back: Erector Spine, Multifidus Importance of Kinetic Linking & velocity (ex: golf swing) force transfers through the hips, to trunk, to arms 5 Structures that make up pillar shoulder/scap Lumbar spine Thoracic Spine Hips Pelvis Program Design Soft Tissue 2-4 muscles, 30 -60s total (foam roll, trigger point) Program Design Mobility 2-4 movements, 5 -10reps, 2s holds (PNF) Stability/Activation 2-4 corrective movements, 10reps Pillar Body Positioning Progressions: Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kne eling, Standing Purpose of foam roller lengthen soft tissue, increase blood flow Tight Calves limit: plantar & dorsiflexion Tight Glute Med improve hip mobility Tight Piriformis attaches from hip to spine, limits hip mobility Plantar Fascia allow for greater plantar & dorsiflexion Purpose of Movement Prep optimize performance, prepare for upcoming movements, reduce injury "Proposed" Benefits of the traditional approach Increase body temp, decrease injury, increase body temp, increase post activa tion potentiation What was the traditional approach composed of
