Applied SomaTraining

What is this? In layman’s terms, it is the ability of the trainer to diagnose a trainee’s exact physical capabilities and limitations and then use this information to create an exact training recipe by utilizing all the possible types of exercise. These tools are used for rehabilitation, injury prevention, and physical conditioning.

These tools include:

1. Segmental Strength Training: very specific resistance movements that rectify discovered weak links by strengthening specific muscles and/or parts of muscles. For example, it is possible to isolate the biceps femoris (the most lateral of the 3 hamstring muscles) and also possible to isolate the proximal portion of this muscle (the part closest to the hip). This results in decreasing the body’s need to compensate and thus greatly reduce the chance of injury.

2. Myofascial Stretching: a very specific stretching method that stretches the fascia of the muscle (the sheath that is around each muscle and groups of muscles and creates chains throughout the body). It is impossible for the muscle to be free if the fascia that encases it is restricted. There is a Myofascial stretch for each individual muscle and in some cases for different layers of muscles. For example, there is a Myofascial stretch for the deeper fibers of the gluteus maximus and a Myofascial stretch for the superficial fibers of the gluteus maximus. 

3. ELDOA: Longitudinal Osteoarticular Decoaptation System. In other words, stretches that will create a lengthening of the spine. There is one stretch for every vertebral joint along the spine. For example, a stretch for C4-C5, T6-T7, L4-L5, and L5-S1. There are also ELDOA for the articulations between the spine and the ribs. This technique has been highly researched and numerous studies using x-rays have confirmed that they increase the space between the vertebrae and reestablish the body’s center of gravity. 

4. Awareness: sometimes there is not a strong connection between a trainee’s brain and a particular muscle. This will result in faulty movement patterns, compensations, and most likely imbalances and injuries. Awareness drills are used to strengthen this connection and thereafter allow the desired muscle to be strengthened. 

5. Proprioception: this is an extremely powerful exercise technique that almost seems to work like magic. The goal of Proprioception is to reestablish the control mechanisms located in the muscle tendons, ligaments, and articular capsule. It re-trains the "micro-computers" to increase or revive control of a joint. There are Proprioception exercises for each joint and specific parts of a joint. For example, for the middle part of the patellar-femoral joint (proximal knee) or for the Anterior-Inferior Talo-Calcalneal joint (lower part of the front of the ankle). Proprioception is a very important tool following an injury such as ankle sprains or knee ligament sprains. It can also be used to greatly increase the proper mechanics of exercise technique by teaching correct joint tracking. 

6. Segmental Abdominal Strengthening: segmental training specifically for the rectus abdominus, obliques, transverse abdominus, and the diaphragm. It’s possible to strengthen the supra-umbilicus portion (above the belly button), the sub-umbilicus portion, and the 4 different levels of the 2 portions (upper, middle, lower, and total). It is extremely important to have base level strength and function of all the muscles of the lower torso and that they are in balance with each other. Segmental Abdominal training creates this environment. 

7. Global Muscular Strengthening: A global strength training exercise is defined as an exercise that involves multiple muscles and multiple joints. Examples of global movements are Squats, Chin-Ups and Bench Press. For a global movement to be performed correctly and safely, all the muscles and joints involved in the movement need to interact appropriately, with no compensation. As a SomaTrainer we are taught how to teach a global exercise in parts, and then gradually bring the parts together. Teaching in this manner ensures that the trainee has good awareness about the role of each muscle and joint within the movement. It is like a good golf swing instructor teaching a student proper swing mechanics. 

8. Qualitative and Quantitative Periodization: This category brings all the above categories together into a organized short or long term training plan by deducing the appropriate training qualities and quantities; it is the recipe for the trainee. It contains the type of training tools used within a given training period, the strength quality (power, endurance, speed, hypertrophy, etc) the training frequency, the total training volume, the number of sets, the number of repetitions, the rest periods, and the rest cycles. Without complete understanding of this category the training plan will be haphazard and a result in an unsatisfactory outcome.