Fundamental Fitness: Christopher Hole Training Method Part 3

Fundamental Fitness: Christopher Hole Training Method Part 3

Introduction Fundamental Fitness Training’s aim is to develop your overall fitness, it can be described as; “The general preparatory phase is usually placed in the earlier part of the preparatory phase and is structured to emphasise the development of a general physical training base”. It’s the training I use with beginners after they have completed the movement training phase. Much of training today is performed with intensity and this is where posture begins to fail, injury risk is increased and fitness is diminished. However during Fundamental…

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Movement Training: Christopher Hole Training Method Part 2

Movement Training: Christopher Hole Training Method Part 2

Introduction Movement Training is the first stage of the Christopher Hole Training Method, it’s the foundation to exercise for the person involved. It’s primary aim is re-educate movement, using the fundamental movement patterns and core skills. “Are you the guy that helps people move better and feel better or are you the guy that just adds strength to dysfunction” Mike Boyle Tudor Bompa describes a similar principle “ During the general-multilateral phase, strength training is performed in such a way…

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Christopher Hole Training Method Part 1

Christopher Hole Training Method Part 1

Introduction The Christopher Hole Training Method is conceptual framework of coaching movement and exercise. It’s a body of research that has been organised into a curriculum to give me greater clarity and application as coach. Like the national curriculum we use in schools it “provides pupils with an introduction to the essential knowledge” of movement and then exercise. It also “provides an outline of core knowledge” necessary to understand injury, movement & fitness. It’s broken into 3 stages Movement Training; where the…

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What is osteoarthritis of the knee?

What is osteoarthritis of the knee?

Osteoarthritis is a form of arthritis, which is a long-term and crippling disease caused by the inflammation of joint that results in pain, sweeping, stiffness and limited movement. There are 2 common forms are; Osteoarthritis Rheumatoid Arthritis Osteoarthritis also comes in 2 forms; Primary Secondary Primary osteoarthritis is linked with the normal wear and tear of a joint that comes with ageing. Secondary Osteoarthritis is linked to heredity, injury, obesity or other causes. Osteoarthritis of the knee is normally primary…

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Plantar fasciitis: What can I do to make it better?

Plantar fasciitis: What can I do to make it better?

Plantar fasciitis is a painful condition that effects the bottom of the foot and there are some things you should do and some you shouldn’t. Around 1 in 10 people will develop plantar fasciitis at sometime in there life. It’s common in people over 40 years old but can occur in younger people and more likely to occur in women than men. Plantar fasciitis can be confused with policeman heel, but they are different. Policeman heel is an inflammation of…

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How to create a strong lower back that can overcome back pain

How to create a strong lower back that can overcome back pain

  On a regular basis I work with people who want to get a strong lower back that can cope with the demands of everyday life and overcome pain. The answer to this doesn’t always lie in the exercises or workouts you do but more in how you do the exercises and workout you do. With that said there are exercises that are better than others and I will discuss those. Before we get onto them we first need to…

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Charlie Weingroff: Low Back Pain, Squatting, Running & Olympic Lifting

Charlie Weingroff: Low Back Pain, Squatting, Running & Olympic Lifting

Charlie Weingroff in a Doctor of Physical Therapy and a Strength & Conditioning Specialist. He was most recently the Director of Physical Performance and Resiliency and Lead Physical Therapist for the United States Marines Corps Special Operations Command in Camp Lejeune, NC.  He is also Director of Clinical Education for the Vibraflex Whole-Body Vibration and Andante Medical, the makers of the SmartStep, mobile force plate. Prior to returning to his home state of New Jersey in the Fall of 2006 after…

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Kelly Starrett from MobilityWOD: How to optimise human movement

Kelly Starrett from MobilityWOD: How to optimise human movement

In 2005, Kelly Starrett started San Francisco Crossfit, one of the first 30 Crossfit gyms and the first such gym to incorporate an on-site physical therapy practice. After years of seeing ten of thousands of athletes – from elite athletes to weekend warriors – move in our group classes and visit our physical therapy clinic with every type of pain and injury, we saw a clear pattern. We learned that 98% of orthopedic injuries are preventable and that athletes simply…

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Back spasm, how to reduce them & have a stronger back Parts 1-3

Back spasm, how to reduce them & have a stronger back Parts 1-3

A Back spasm normally happens when you lift something from the floor but it can happen from any movement. Why does a back spasm happen? In general they happen because your body isn’t being moved correctly. You might not have been lifting correctly, you may have poor posture or you core muscles aren’t strong enough to cope with the task at hand. What caused my back spasm? Whatever the cause, a back spasm typically happens because you’ve done something incorrectly….

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Lordosis stretch to help loosen tight hip flexors

Lordosis stretch to help loosen tight hip flexors

A good lordosis stretch should lengthen the hip flexors, here is a good one to use that gets more than one of the hip flexors. Lordosis in an exaggerated curve in the lumbar (lower) part of the spine. It happens because the some of the muscle of your hip become tight and stiff. By using the right lordosis stretch can help a lot and with the right exercise you can begin to reduce how tight and stiff these muscles are….

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