The Skill Of Strength: Part 2

Let’s go a bit deeper into the Greasing The Groove concept.

When setting up your training program, there’s essentially 2 things to consider;

1. Movement Pattern

2. The Intensity that you will be performing the Movement Pattern

No Matter how you slice it, there are about 7 basic movement patterns that human beings perform. Any lift, stretch, machine, or tool is looking to develop one of these movement patterns.

1. Squat

2. Lunge

3. Bend

4. Push

5. Pull

6. Twist

The 7th pattern is gait, which consists of walking, jogging and sprinting.

This system of movement pattern analysis was developed by my mentor and friend Paul Chek.

Chek Practitioners call it primal pattern assessment and development.

Now we will need to determine intensity..

There are 3 general levels of intensity for any given movement pattern;

Below Baseline: Ex: a Supine Hip Extension done on a Stability Ball is a descended version of a Squat.

Baseline: Ex: Bodyweight Squats

Above baseline: Overhead Barbell Squats or Pistols (One-legged Squats) are ascended versions of the Body weight Squat.

What will determine your intensity is your current level of skill.

The idea is to choose the intensity that will allow for the best technique.
Once this is established, you can then determine the “loading” scheme that you will need (i.e. sets, reps, rest periods, tempo etc).

To Summarize:

1. Grease The Groove with the 7 basic movement patterns.

2. At minimum strive to perform all of them at a baseline level (more to come on this later).

3. If you need to perform a movement using a high load and volume, make sure that you can do it with good form. Otherwise, you risk getting injured and/or getting poor results with your program.

#3 is HUGE especially if you are a sports or physique athlete.

In sports, there’s a risk of developing glitches in the neuro-muscular system. Think of this as a computer virus but in your body. In geek language, it’s call a faulty motor engram.

If you are a physique competitor, exercise technique will affect how you look. Good form is essential for ideal symmetry and proportions.

Let’s take the Squat as an example: Good squat form demands that the glutes be involved. If not your body will compensate and use your Quads and lower back. What will happen is that the quads will them become over developed and the buttocks under developed.

So no worries about looking like a stud in the gym. Know that you are looking at the bigger picture.
Then when you do work your way up to stud status, you will stay there.

Terrence…