Welcome to Day 1 of the 911 Roll-On Fitness and Recovery Series. If you’re here, you’ve made the choice to believe success is possible, and we’re thrilled you’ve decided to join us. We’ve designed these iterations to be long enough to provide incredible value, but short enough not to railroad your day. All aspects of this series are based on scientific methods, employed by expert trainers, and vetted by lifetime achievers in the space.
A few notes before we get started:
Without further delay, let’s jump in and get started!
All too often, beginners and even experienced fitness professionals alike get the warm-up wrong. Your warm up is all about elevating your heart rate to a point where your body’s extremities, tissues, and organs are primed to execute against the greater demands you will place on it. Therefore, it is important to get the order of operations right when getting started. Many people mistakenly choose to stretch prior to warm-up; this is bad not only because stretching cold muscles is almost a certain way to provoke injury, but we start to teach the body the wrong adaptations, which can lead to muscle imbalances down the road.
Our muscles and tissues (most notably the fascia) become more elastic as circulation increases, oxygenation increases, and our bodies get warmer. Our goal with a warm up should be very simple, and not exceed about 6-10 minutes as this begins to deplete our energy that we will need to execute our workout.
In each iteration of this series, we will break down each step with simples bullet points that you can follow, jot down, or plug into your phone or mobile device for quick reference. We’ll call these, Coach’s Notes, and you’ll find them at the end of every section.
Stretching seems almost like a lost art. The importance and benefit of stretching cannot be understated. Some of the benefits include improved blood flow, flexibility, elevated metabolism, increased feeling of overall well-being, and most importantly, prevention of injury.
Stretches should never be performed on cold muscles. Following your warm-up, you should stretch the muscles you will be using in that workout, but that’s not where it ends. When we train, we are either working towards, or making use of the proper alignment of our 3 major systems of the body: skeletal, nervous, and muscular. The optimal integration of these three systems is referred to as alignment of the kinetic chain, or all three systems working together synergistically. This means we need to begin learning the musculature of the body to understand how muscle groups recruit assistance from other muscle groups, how they work together, and what risks are at play for injury and the development of imbalanaces.
There are several types of stretching, and some may transcend what your impression of stretching actually is. To the layman, we think of stretching as the lengthening of the muscles – but that’s not a complete picture. A true stretch takes into account the tissues that protect our muscles and, as a result, must include other methods to accomplish true alleviation of inelasticity.
In this series, we will rely less on the conventional stretch to lengthen muscles (we will spend ample time on conventional methods, but the goal here is to expand your knowledge base and help you grow in body AND mind) and focus much of our time on “Self MyoFascial Release”, or, the application of acute pressure on a muscle or innervation (connection of one or more muscles at the point of attachment) in order to release tension and put the body back into neutral. The true benefit of myofasical release is the role it plays in balancing muscle growth and preventing imbalances. Consistent treatment in this fashion can significantly improve progress and prevent plateaus, in addition to preventing injury and imbalances. We will catalog a variety of demonstration videos, etc. to take all the guesswork out of your life. You can find those videos here.
When attempting self-myofasical release, it is highly important to be aware that this is not comfortable to do. There is a sizable amount of discomfort involved in using the psi-rite, as it is a very aggressive approach. The key difference is that it is much faster than a traditional foam roll, and allows you to pinpoint your pinpoints with ease and quickness.
Another secret is to use 911 Roll-On prior to self-myofascial release. 911 Roll-On is a fantastic pre-stretch pre-massage tool that allows you get deep into the muscles and the joints with little to no pain at all due to the powerful pain relieving and pain blocking power of 911. We highly recommend that you obtain at least one bottle of 911 prior to beginning this evolution. You WILL need it.
We will be observing and putting into practice the standards set forth in the Optimum Performance Training Model (OPT) developed by the National Academy of Sports Medicine (NASM). This model takes us through five essential phases of fitness:
By adhering to the methods in this series, you will be equipped with the tools and resources necessary to do more than you ever have, with results people will notice.
Cooldown – 10 minute walk (treadmill or outside)
Post stretch – same as warmup
Apply 911 Roll-On on any tense or tender areas as needed
Stay tuned to our blog, Vlog, or email for tomorrows recovery session with 911 Roll-On, and the Pso-Rite. Make sure to follow us on social @911rollon.