As we all deal with the global pandemic of COVID-19, a common statement from those in epidemiology, the branch of medicine which deals with the incidence, spread, and control of the disease, is that we have to trust the science. This idea of how we approach and accept science inspired me to think about how we deal with science in the fitness world. I’ve taken a research and scientific approach to the programs we offer at the studio. It made me reflect on how we apply science to our progressions in exercise.
We need to first clarify and define what exactly is a scientific method. The definition taken from the trusted Merriam-Webster dictionary of a scientific method is as follows:
Scientific Method - Noun: principles and procedures for the systematic pursuit of knowledge involving the recognition and formulation of a problem, the collection of data through observation and experiment, and the formulation and testing of hypotheses
That makes sense. The problems in my world are weight gain, loss of mobility, and/or lack of strength. The collection of data has been what I have observed in my 30 years of experience. Through this, I’ve been able to formulate and apply multiple hypotheses.
I create all of the workouts for the small group training at the studio. Doing this has allowed me to conduct multiple beta tests over the years. In an average day, we may conduct the same workout up to six different times. Our groups will vary from two to six people. The workout will be administered from up to 3 different people. This has provided me a lot of valuable data. If I have a proven method, we should be able to get a predictable outcome each time. Another factor to consider is that we have participants from different skill levels and age demographics. I’ll share what my team and I have observed over the years.
We have determined that it’s critical to define a person’s starting position. This allows us to implement the correct drill for that person. To provide some context, I’ll explain how we approach the lunge exercise. The lunge can be broken down in four different levels.
- To start, we have a person perform a loaded drill from a ½ kneeling position to gain competency in the core. A popular drill we use is to have them press a 10-20lb sandbag horizontally while on a single knee. Their body reflexively has the muscles of the core fire while one hip is on stretch as the other is flexed. Mind you, their legs are not moving.
- The next progression is to add movement. This is where the TRX suspension trainer is a great option. I like to have people use the straps and perform a reverse lunge while holding the handles. The TRX serves a few purposes. It provides assistance first. If the person isn’t strong enough to complete the lunge, they can use their arms and pull themselves out of the lunge. Part of learning a drill is the neurological component. Like watching a baby learning how to walk, it’s the synching of the brain to the muscles. The TRX also provides an element of safety. I strongly believe that you must make someone feel safe before you can coach them. Finally, the straps act as a pair of training wheels, where once they start to feel more confident, they can rely on the usage of the straps and grip the handles less.
- Next are bodyweight lunges. I hate to say it, but many trainers start people here. That is a mistake. Once I see someone perform an assisted lunge, we can then move them to a bodyweight lunge. We also start people with a reverse lunge. Stepping backwards is easier, it eliminates much of the deceleration that is required in a forward traditional lunge.
- Once someone can lunge without weight, we then add weight. This is another common error I observe. A deconditioned person, who has never performed a lunge, should never start out on day one with dumbbells or weighted lunges. Once we add load to an exercise, the demands are heightened greatly. For those who have earned the clearance to perform weighted lunges, if we need to challenge them more, we can add complexity by changing the plane of motion. That’s where side lunges are great.
This is the method we use with every exercise we introduce at the studio. By taking this approach, I can state that we have a more predictable outcome. For the purposes of keeping this post brief, I did skip over a few other variables. We must determine how much load, the amount of reps or time of the set, and how frequently a person should attempt to perform this exercise. I will end this by saying, like Dr. Fauci, I’ll trust and let the science dictate what we do at the studio.
I’ll see you at the studio.