Human Animation

Don’t trade joint health for more training volume.

It’s not worth it in the long run.

All of the squats in the world won’t make you a better hip joint.

Take it from me:

1. Find a system that works
2. Prioritize your joint training and health
3. Invest quality time and energy into the process
4. Transform marginal gains

You don’t need to train more squats, foamrolling, or theraband work to acquire a healthy joint.

But you do need joint-specific training.

Here are two ways I’d start the process:

1. Get an assessment
2. Begin a regular Controlled Articular Rotation Routine (CARs)

For an assessment, DM me directly, and I’ll send you a link to book.

Sign up for our mailing list and receive a free CARs video for the shoulder, spine, and hip. www.GainACCES.com

You’re underestimating how useful compensation can be in a clinical setting.

The majority of clients benefit from controlling the motion they compensate for and the compensation itself. 

Divorce the joint systems, control relative joint motions, and you’ll have a more functional joint.

Pin 4 Rack Pulls

- Heavy Effort Method- build up to a top set of 4 reps

- 3 forms of resistance. Straight weight, bands, and chains. Easy external variables to tinker with to avoid stagnation

The FRS-Internal Strength Model From a Manual Therapist’s Perspective

One of my client’s whiteboard notes during our assessment and education meeting.

You can see that a simple way to use the model is to list out the inputs and fill in the inputs with their subjective and objective needs, then use the inputs appropriately to create the desired changes and adaptations in a treatment setting and a training setting.

Our main focus for the bulging discs in the L4/5 and L5/S1 in the acute phase is to focus on slow-twitch muscle fibers to generate low amounts of force into the deep tissues of the lumbar spine and learn to control the affected joint segments. Inputs 1 & 5 of the ISM.

Programming their training until the next visit:
Once per day > In a supine position > lumbar extension and flexion sacrum to L3 x5 each direction > 60s of a low-intensity isometric in the zone of extension (lumbar only)

Acute disc injury? Give this training a rip.
Warning: This training will be done in just a few minutes, which is underwhelming and not sexy (that’s what she said). Enjoy!

New Training Block in the Joint-Specific Training Library

Wrist + Elbow + Forearm

Golfers elbow? Use your hands to block? Carpal tunnel? Gymnast? Software engineer? Pianist? We got you!!