An introduction to the start of the PLAN…
Looking over at the menu down and to the left, notice there are sub-areas for “THE PLAN” right under this tab – labeled Level 1, Level 2, and Level 3.
In each of those areas is where you will find the SPECIFIC guidance including a day by day plan for what to do and when.
The goal of all of this information? To help you incorporate this program successfully into both your training routine and life schedule.
Keep reading to learn some insight into WHY I have set things up in this way.
We’ll talk about skill-building, practicing mindfully, aka “deep practice,” and some other topics.
I’m sharing with you a vision for a complete RESTORATION of your core in 60 days.
Remember, sometimes life intervenes. Always be flexible and determined. If need be, adjust, and adapt. Forge ahead!
Sometimes, despite our best intentions, things don’t flow out exactly as it appears on paper, in black and white.
Lots of reasons. Life happens. Things can change, including our schedule and time to train.
Above all, despite the fact that you may have to adjust and adapt as you go, remember that much IF NOT ALL of the success you will have in this journey will come down to your willingness to believe and accept that this process, especially in the beginning, is PRIMARILY about building SKILL. After all, core stability is a skill. In fact, movement quality – moving well – at a basic fundamental level, is a skill. It’s NOT about muscular fatigue or the “burn,” that’s for sure.
Think of it this way: it’s brain training. And it is worth remembering that part of your brain (for our purposes right now when it comes to skill) lies within your joints.
Let’s discuss some of these things in a bit more detail, shall we?
Muscle Memory? There is NO SUCH THING.
There’s a common myth in training circles that with practice, muscles “remember” a movement and retain the skills to perform the movement.
Wrong. Muscles don’t remember a thing.
In simple terms, they and other connective tissues are a collection of various sizes of fibers that contain nerves. It’s the nervous system that does the actual “remembering.” And if you think about it, this would naturally include not just the “nerves,” but also various mechanoreceptors within the joint capsules themselves, that also “remember.” Importantly, they also respond to sensory information both from within the area or joint itself, as well as what comes in from our external environment.
It’s like the wiring in your home – think of a bundle of wires that connect the fuse panel in your garage to the light switch and so on. Skills are motor pathways – they’re bundles of nerves that become myelinated – grooved, if you will.
And that “groove” becomes more permanently imprinted whether the skill is a quality one, or not. In other words, whatever you practice – good or bad – becomes grooved.
The point is this: if you’re going to improve, accept that especially at the early stages of this course, you are essentially training your nervous system to perform progressive levels of skills.
And how do you do that?
Repetition. Not just reps though, you want near-perfect repetition.
The more you practice those skills as correctly as you can at any one moment in time, progressing from one stage of learning to the next, the better you get.
And yes, as your skills improve, you get more freedom to “dance on the edge of your ability” and also to challenge your strength in a very real way. And grow it progressively. But that only comes after you’ve laid down a bit of the “groove.” Which I hope by now you know as this: learning and understanding what core stability is, how to create it, and then progressing it methodically from a basic to more dynamic level.
In summary, it goes without saying that everyone wants to know exactly how many to do of what, how often, and so on – we all desire to have a definitive number of reps and sets to target each day. It’s what we’re all accustomed to. It’s comfortable.
Yes, it is. And we’ll get there.
For right now, however, as you embark on this course, remember…
You’ll get better results if you seek to understand and learn as part of your practice. Make the intellectual connection.
Your ability to learn is dependent on your focus and concentration. These both wane quickly. As such, you’ll have much better results if you chunk it – do short bouts of practice followed by a brief pause to reset.
To use a mirror. Check yourself. Put a picture in your mind’s eye of how it should look, then watch to see if you’re doing it as you should. THIS is what is required for success, not simply counting reps.
To build each skill progressively, “chunking” a movement by breaking it down to its simplest form and then piecing it back together by adding a new element one at a time.
Don’t be afraid to go back to some of the movements in Restoration and Foundation! They’re all important to establish the foundation that is needed to progress THIS program successfully.