In this email I will cover why we emphasise mobility the way we do.. and what kind of benefits you can expect with consistency.
Mobility work is synonymous with developing strength.
Imagine I asked you to sit on a chair for as long as you can- no problem 😉 … Now imagine I asked you to sit on a second chair but this time it had pins facing up where you sit! 📌😳
If we have poor mobility in a particular movement it’s a bit like sitting on the second chair.
Any movement no matter how “easy“ can be made uncomfortable with poor mobility. Making that movement harder to do.
Increasing range of movement and comfort in positions means we can stop fighting against ourselves, do more sets and reps and of course build stronger positions in end range of movement.
This is literally the hallmark of strong healthy joints 💪
Building mobility with exercise is a crucial component of fitness and wellness. By improving joint health, athletic performance, and overall quality of life!!
The Definition... Mobility IS NOT flexibility!
While mobility and flexibility are related concepts, they refer to different aspects of movement.
Flexibility refers to the ability of a muscle or group of muscles to stretch passively through a range of motion. This means that flexibility is a passive quality, it requires minimal to no effort on the part of the individual.
Mobility, on the other hand, refers to the ability to move actively through a range of motion with control and stability. This means that mobility is an active quality, requiring effort on the part of the individual to move through a range of motion.
For quality of life we want to be strong in deep and extreme positions.
So how do we build strong healthy joints..? I’m glad you asked!
We take a joint through the longest range of movement possible (to us) and we slowly increase the time under tension (TUT) and resistance applied to the end range of movement.
Doing this overtime will build the joints ability to sustain more weight in the “corners“ of the joint and gradually offer more range of motion as the position becomes more stable and strong.
The balance and mobility work at the beginning of class partnered with the TUT component are our optimal times to apply this intention to our training.
Progressing through your mobility training involves gradually increasing the intensity and complexity of your exercises over time, focusing on your weak points, incorporating variations, practicing consistency, and listening to your body
The class is designed to address the main joints in a holistic way, with the intention of building competency in all major joints so that we can see consistent benefits. Mobility is one thing that we can train very often, and the more you train it, the better it develops.
(So feel free to do what you can outside of class if you notice some tight areas)
The basic principle to the RSK conditioning programming = build competence!
Here are the key points to keep in mind:
Poor mobility can make even simple movements uncomfortable and harder to do, just like sitting on a chair with pins facing up.
Increasing range of movement and comfort in positions means we can build stronger positions in end range of movement and do more sets and reps.
To build strong healthy joints, we need to take a joint through the longest range of movement possible and gradually increase the time under tension and resistance applied to the end range of movement.
Balance and mobility work at the beginning of class and TUT component are optimal times to apply this intention to our training.
Over time, this approach will help us maintain a strong overhead position, deep squat, and other unilateral benefits.
And, for those of us doing BJJ, tight shoulders can increase susceptibility to submissions. That's why it's crucial to prioritise mobility work to stay strong and healthy!!
I hope you found this information helpful. I look forward to the next class with you guys, helping you build strong, healthy joints!
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