Specificity Continued

Specificity Continued

As I stated in previous posts about the later stages of FRC training there will usually be a need to have specificity in the training.

In a earlier post, this had to do with the training of the particular tissues used in the activity in question. Using myself as an example I have been taking this time away from the mats because of a knee injury to focus on some mobility and strength in my hip.

In the last post I showed some of the Loaded End Range training done for both Internal and External rotation. This works on the deepest Capsular level of the hip joint and trys to further build resilience at these end ranges of motion that are typically the weakest.

In BJJ this is can be even more important because it is at thses closing end ranges of motion that much of the submissions are done with particular ranges of motion either for offense or defense purposes.

In this clip I am using a BJJ dummy I have been working with to continue to practice the patterns of my training during my recuperation. In particular, I am working on the squeeze and connection in the triangle submission. In the way that I am taught this particular submission, you can see that there are many working parts. My right leg is performing hip adduction, hip external rotating with knee flexion. At the same time, the left leg is performing hip internal rotation and adduction as well as knee flexion.

In this aspect of internal training, we try to work on the particular pattern that you will be using in your activity or sport of choice. There is the actual practice of the technique but also the facilitation of the particular ranges of motion as well as what may be the most important aspect of squeeze strength and duration of the hold.

This is just one example of how internal training can be taken to not only bolster resilience but directly correlate to performance in whatever your activity is.

Not sure about your pre-requisites? It may be time to get assessed by someone. I tend to be biased towards the Functional Range Assessment, but working with someone who understands the needs and pre-requisites for your specific activity of choice no matter whom you go with can be a big help in being able to stick with the activities that bring you joy.

Currently for folks who take part in the monthly Patreon Membership this 90 min Functional Range Assessment is included with the beginning of your membership to see where your training needs are and if you choose to go through the series it will give places to be sure work with throughout the series.