PowerandPilates

CoreyClaireAnnand

30/12/17

CourseSept2017-Jan2018

Wimbledon,UK

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Abstract

Powerliftingisastrengthsportthatconsistsofthreeattemptsatmaximalweightonthree

lifts:squat,benchpress,anddeadlift.Theaimtotraininginthismanneristodevelopas

muchallroundstrengthaspossiblebyusingthesethreefundamentalmovementsanda

strictprogrammetoincreaseloadgradually.

InthispaperIwillexploretheideathatpowerliftingcanbenefitfromcrosstrainingPilates

andthemosteffectivewaytoachievedesiredresultsformyclient.Iwilldothisbylooking

atcommoninjuriesandissuesthatoccurinpowerliftingtrainingandthekeymusclesused

sothatIcancreateaclasstocombatanypainordifficultiesmyclienthasandhelpprevent

futureinjury.

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TableofContents

4-TheeffectsofPowerliftingtrainingonthehumanbody,commoninjuriesandproblems.

7-MyClient.

8-BASIPilatesprogramme.

10-Conclusion.

11-Bibliography.

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TheeffectsofPowerliftingonthehumanbody,commoninjuriesandproblems

ThethreeliftsusedinPowerliftingfirstlyneedtobeperformedwithgoodformotherwise

thereareamultitudeofproblemsthatcanoccur.Itisdangeroustoworkwithloadifyou

arenotperformingthemovementscorrectly.Thespineisvulnerableifnotinastable

positionunderloadsocorestrengthisparamountforthistraining.Theclientshouldhave

chosenagoodmentorortrainertoaidthemincorrectformforeachliftandmakesurethey

areusinganappropriateweightforthem.

Presumingtheclientistrainingwithgoodformthefollowingareasaremostpronetoinjury

whenundergoingPowerliftingtraining.

Shoulder-Theshouldersareofteninpositionswhichrequirealotofmobilityaswellas

stabilitywhichnoteveryonewillhavenaturally.Forcingyourshouldersintoapositionthey

arenotreadyforespeciallyunderloadcancausepainandinjury.

Themostcommonshoulderinjuryissubscapularismyofasciitis.Thisisadysfunctionofthe

largestrotatorcuffmuscle,thesubscapularis,whichstabilizestheshoulderasyourarmsgo

behindyourtrunk.Thesubscapularistendonsitsatthefrontoftheshoulderandisthe

largestoffourtendonsthattogetherareknownastherotatorcuff.Itsroleistoturnthe

arminwardsandbehindthebackanditisimportantwhendoinganyliftingmovements

acrossyourchest.Forexamplewhenyouareloweringthebarbellinabenchpress.

Myofasciitisisageneraltermusedtodescribepainorotherdysfunctionsinthenetworkof

muscles,tendons,andligamentsandothersoftconnectivetissuethatholdsourbodies

together.Myofascialpainmaystartabruptlyorgradually.Abruptonsetisusuallytheresult

oftraumatothemuscle,suchasasuddenoverloadoroverextension,whileagradualonset

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isduetochronicoverload.Therearevaryingdegreesofinjurytothesubscapularisthatcan

occur,subscapularisinflammation,tendonitis,tearorrupture.

LowerBack-Thelowerbackisinavulnerablepositionduringthesquatanddeadliftand

undividedattentionshouldbegiventothepositionofthespinebeingneutralthroughout

performingthemovement.Musclestrainsandtearscanoccurwhenthespineisn'tin

neutralaswellasmoreseriousconditions.Whenflexionispresent,discissuescanariseand

inoverextensionspondylolsisistheworstcasescenario.

Whenthespineisinflexionduringthesquatordeadlifttheloadismainlyonlythelower

backwhichcancausedischerniationorprolapse.Thediscsarepadsthatserveas

"cushions"betweenthevertebralbodies,whichminimizetheimpactofmovementonthe

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spinalcolumn.Themostcommonlocationforaherniateddisctooccurisinthediscatthe

levelbetweenthefourthandfifthlumbarvertebraeinthelowback.Thisareaisconstantly

absorbingtheimpactofbearingtheweightoftheupperbody.Thisisespeciallyimportant

whenwearestandingorsitting.Thelowerbackisalsocriticallyinvolvedinourbody's

movementsthroughouttheday,aswetwistthetorsoinrotatingsidetosideandaswe

hingethebackinflexionandextensionwhilebendingorlifting.Ifthedischerniationislarge

enough,thedisctissuecanpressontheadjacentspinalnervesthatexitthespineatthe

levelofthedischerniation.Ifthediscbecomesprolapsedthenucleuspulposushasbroken

throughandisextrudingthediscintotheneuralcanal.

SpondylolsisisaveryseriousconditionwhenafractureappearsintheParsInterarticularis

vertebralarchfromoverextensionofthespine.

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Tendons-Everymuscleinthehumanbodyattachestoabonebyatendon,andwhenunder

straintendonscanbecomeirritatedorinflamedwhichiscalledTendonitis.Tendonitisis

commoninpowerliftersinmanydifferentareasforexampleshoulder,elbow,bicepand

quadriceps.Althoughtendonitiscanbecausedbyasuddeninjury,theconditionismuch

morelikelytostemfromtherepetitionofaparticularmovementovertimecombined

sometimeswithmuscleimbalance.Mostpeopledeveloptendonitisbecausetheirjobsor

hobbiesinvolverepetitivemotions,whichputstressonthetendonsneededtoperformthe

tasks.Powerliftingtrainingisverydemandingandrepetitivethereforetendonitisislikelyto

occur.

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MyClient

MyClientisa24yearoldmale,ex-professionalballetdancernowpersonaltrainer.Heis

veryenthusiasticabouthisowntraininginPowerliftingwhichhehasbeendoingforthelast

18monthsandhassomelongtermstrengthgoals.

Hetrains4-5timesaweekwithastrictprogrammefromastrengthandconditioningcoach.

Hiscurrentonerepmaximumliftsarebenchpress90kg,squat152.5kganddeadlift160kg.

Hehashadmildlowerbackpaineverynowandthenthathasbeeneradicatedthroughrest

periodsandhasrecentlyhadquadriceptendonitiswhichseemstobegoingawaybyitself.

Sometimeshehasinnerelbowpain(potentialgolferselbow).

ByobservinghistrainingandtalkingtohimabouthisbodyIhaveputtogetheraprogramme

thatIbelievewillaidhiminreachinghisgoalsinjuryandpainfree.Asmyclienthasalotof

bodyawarenessandknowledgealready,myaimistoworkwithhistrainingtoimprovehis

currentwork.IthinkhisprevioustendonitiscouldbebecauseheisquadricepdominantsoI

suggestedmorehamstringworktohelpcombatthis.Ialsothinkshouldermobilizationand

stabilisationexerciseswillhelpmakesurehehasgoodcontrolwhenmovingtheupper

extremitiestohelpgetridofhiselbowpainandavoiddevelopingshoulderpain/injuries.To

helpprotecthislowerbackIwouldalsoincludetrunkstabilisationandabdominalfocusin

myprogramme,itisimportantthatheknowswhatasolidneutralpositioniswhenis

trainingtoavoidbackpain.WiththeBASIblocksystemIcangivehimawellroundedfull

bodyconditioningprogrammewhichwillimprovehisweakerareasandbuildonthe

strengthandprecisionhealreadyhas.

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BASIConditioningProgramme

BASIBLOCK APPARATUS EXERCISE/S NOTES

WarmUp Mat PelvicCurlSpineTwistSupineChestLiftChestLiftwithRotationLegChanges

Afundamentalwarmupworkingtowardsintermediate.

FootWork WundaChair Footseriesincludingsingleleg

Thisseriesrequiresawarenessofthecorrectspinalpositionandcoremorethanfootworkontheotherequipmentwhilestillpayingattentiontokneeandanklealignmentwhichwillbegoodfortheclientasheneedstokeepaneutralspinethroughoutistraining.

AbdominalWork

Cadillac Roll-UpTopLoaded Thisexercisewillchallengemyclient'sabdominalstrengthaswellasgiveashoulderstretch-shouldermobilityisimportanttoavoiddiscomfortwhenperformingsquatsunderload.

HipWork Reformer FrogCircles(down,up)Openings

Tofocusonhipmobilityandhipdisassociation.Itisimportantformyclienttobeawareofhislowerbodyalignmentwhenperformingthesquatanddeadlifttoavoidinjuryandtheseexercisesdemandcontrolandawarenessofthat.

SpinalArticulation

Reformer BottomLift Focusonabdominalsandhamstringactivationwhichwillhelpmyquadricepdominantclient.

Stretches Pole PoleSeries Tohelpincreaseshoulder

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flexibilityforholdingthebarcomfortablyinasquatandstretchoutthepectoralswhichareusedheavilyinthebenchpress.Alsoagoodstretchforthewholetrunk.

FullBodyIntegration

Reformer DownStretchLongStretch

Focussingonabdominalsbackextensorsandshoulderstabilizationandflexorstrengthintheseexercisesworkingsimultaneouslycorresponddirectlytothebenchpressanddeadlift.

ArmWork Reformer ArmSeriesKneeling Thisseriesshouldchallengemyclientstrunkstabilityandprecisioninshouldermovement.

LegWork WundaChair LegPressStanding Challengingworkforthehamstringsagaintoworkwithmyclientsdominantquadricepuseaswellasthinkingaboutbalanceandstability.

LateralFlexion/Rotation

Reformer Mermaid Workfortheobliques,deltoidsandlatissimusdorsiwhilstfocussingonspinalmobilityandscapulastabilization.Tohelpmyclientwithshoulderstability.

BackExtension Cadillac Prone1Prone2

Totietogetherbackextensor,shoulderextensorandabdominalcontrolandstrength,whichwillallcontributetopowerliftingtraining.

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Conclusion

Powerliftingfocusesmainlyonthelargerglobalmusclegroupsbecausewhenyouare

wantingtobuildalotofstrengthitsthesemusclesyouneedtorecruit.Pilatesfocuseson

thesmallerintrinsicmusclesthatarecrucialforstabilisationandeveningoutload.

ThereforeIthinkthatPilatesistheperfectcrosstrainingmethodformyPowerliftingclient.

ByaddingaPilatesprogrammetohisPowerliftingtrainingheisgoingtoavoidoveruseand

underuseofcertainmusclegroupsandmakesureheisthemoststableconditionpossible.

Pilateswillalsogivehimgreatawarenessofanyimbalancesthatmightdevelopashe

increasesloadinfuturetrainingandIwillalwaysbeabletofindsuitableexercisestohelp

combatthat.AshistrainingdevelopssocanthePilatesprogrammetoworkalongsideitto

helphimreachhisgoalswithaslittlepainandinjuryaspossible.

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Bibliography

Book

Isacowitz,Rael.StudyGuide:ComprehensiveCourse.CostaMesa,California:BodyArtsand

ScienceInternational,2013.

Person

JoshuaWoodhams-PersonalTrainerspecialisinginPowerLiftingandBarbellTraining.

Website

https://muscleinsider.com/columns/common-injuries-among-bodybuilders-and-

powerlifters

https://www.shoulderdoc.co.uk/section/926

https://www.t-nation.com/training/4-most-common-injuries-for-lifters

https://squatuniversity.com/2016/11/03/common-squat-injuries-low-back-pain-pt-3/

https://www.medicinenet.com/herniated_disc/article.htm

http://secondopinion-spine.com/spinal-conditions/herniated-disc/