Beyond the Stretch: Integrating Mobility with Strength

A few weeks ago we discussed the use of Functional Range Conditioning (FRC) for approaching mobility with a strength and functionality focus. This week, we will talk about some specific tools that we use at Method Strong and how those can lead into the primary movements of the day. 

To recap: Functional Range Conditioning is a system to address the health of a joint by working progressive and regressive end-range isometrics. These isometrics communicate an “expansion” of capacity to the joint, which allows us to progressively overload range of motion over time. It is more than just stretching - it's strengthening new ranges so that we can use them. So, how do we take advantage of those new ranges? 

Priming

First, let’s discuss what we mean when we say “Priming”. Priming, or potentiation, is the process by which we prepare the nervous system and relevant tissue for a movement pattern prior to executing it. Let’s review what an example of programming for a deadlift would look like: 

Goal Compound Set: 5 sets of 5 repetitions of Barbell Back Squat at 70% of 1 repetition maximum

Preparation Block - 2 sets of the following superset: 

• GHD Back Extension Isometric x 20-30 seconds

• TRX or Barbell Inverted Rows x 10-12

• Lateral Slider Lunge x 6-8 ea leg

The prep block typically includes something for the spine (GHD Back extensions to prime the back extensors), scapulohumeral thoracic complex (TRX or Barbell inverted rows to prime posterior delt/lat coordination and scapular awareness), and Lumbopelvic hip complex (Lateral slider lunge to prime the adductors, a key component of hip stability in a squat or deadlift, with added benefit of working the quads and glutes unilaterally). 

These variations and exact groups might vary a little bit depending on the client, but this also doesn’t necessarily address the mobility limitations that we discussed in the previous article. So how might we prime someone using FRC? 

Let’s use the same example of a 5x5 Back squat at 70% for 1 Repetition Max (Ex: 100 pounds as your max, you would do 70 lbs). However, one area of limitation in this client is hip internal rotation (when the leg rotates inwards toward the midline). This limitation seems to be preventing the client from attaining appropriate balanced foot pressure, so we want to address internal rotation while simultaneously preparing the hip tissue. We still want to prepare the back extensors and upper back, so the first 2 exercises stay the same, but the 3rd exercise (lateral lunge) will be subbed for a PAIL/RAIL. 

Preparation Block - 2 sets of the following three-exercise circuit:

• GHD Back Extension Isometric x 20-30 seconds

• TRX or Barbell Inverted Rows x 10-12

• Hip 9090 Internal Rotation PAIL/RAIL

  • 60-120 second passive stretch, 30 second PAIL, 10 second RAIL

The passive stretch creates a new passive range of motion to create “trust” in the brain, and then as you lean into the PAIL to generate tension you utilize that new trust. The RAIL is then an active contraction of the opposite muscle groups to keep the whole hip working. The following video tutorial describes the Hip 9090 Internal Rotation PAIL/RAIL: 

After a full suite of exercises to prepare the spine, scap complex, and hips, you are now ready to hit that 5 x 5 back squat!

This example is one of myriad ways to prepare for different exercises, whereas it takes an extended period to prepare the body. However, some priming sets are faster or more to the point depending on the phase. In any case, when executed well you will not only feel ready for your current session, but also feel the long term effects of mobility and nervous system preparation across multiple sessions. When we prepare effectively, the brain feels safe in the working range of motion, the muscles produce maximal force, and the joints are safer for it in the long run. Ask your trainer about how the current priming block prepares you for the primary compound of the day to learn more about how your program is getting you ready!