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"Perfect" Mobility template!

  • 21-10-2013 12:25pm
    #1
    Burkatron
    Registered Users, Registered Users 2 Posts: 1,878 ✭✭✭


    This one has been bugging me for a while! Anyone unfortunate enough to know me IRL :P knows I'm a broken down crock but they also know I don't quit & I'm always looking for ways to improve & fix myself! I also overthink & get bogged down on subjects!

    Anyway, in training, being fixed & fixing myself I still haven't come across a template I'm sold on for the masses (Yes I know everyone is different & need to work on some parts more than others, this is a lay mans everyday general guide I'd like to come up with). The idea is for people to stop chasing pain & working the same spots over while neglecting everywhere else!

    This is separate to training specific mobility/prehab/rehab work!

    I'm currently using:
    Monday - Feet,ankles,Lower leg
    Tuesday- Shoulder, arm & wrist
    Wednesday- Quads, external Hip rotators, lower back
    Thursday-
    Friday T-spine, Scapula & anterior neck work
    Saturday Chest, Lateral thorax

    This work can be anything - e.g ball work, band work, foam roller, smashing, Partner assisted work etc. But I target those areas on those days to try & even everything out!

    You'll notice Abs, glutes & Hamstrings are missing! I've a classic lower cross syndrome pattern & these are my weak areas which I'm focusing on strengthening x 3 times weekly (or when I get the chance).

    Can anyone come up with anything better. Not for me but a general mobility template! Would people be better working a 10 session system, something a kin to rolfing technique (see below).

    eg. of Rolfing structure

    1-3 light general work
    sess 1: focuses on ribs, shoulders, and abdominal muscles (breathing)
    sess 2: Foot & lower leg
    sess 3:Lateral line Ankle to armpit work

    4-7 Deeper work
    sess 4: Ankle to pelvic floor
    sess 5: Hip to chest
    sess 6: Posterior chain ankle to Shoulder work
    sess 7: Shoulder to head

    8-10 Integrated work
    sess 8: Upper body - overall work
    sess 9: Lower body - overall work
    sess 10: full body

    (Edit: I'm not big on Rolfing as I know feck all about it, I just came across the template while reading)

    Wash rinse repeat!

    Do you guys think 1 system will work better than another? Is there a perfect order of releases that you've come across? Or is it just a case of make sure you hit everywhere at some stage?

    Discuss :)


Comments

  • #2
    discus
    Closed Accounts Posts: 3,049 ✭✭✭discus


    There's a meme in here somewhere... Good guy modest Powerlifter - claims glutes,hams, and abs are weak areas / can squat 300kg


  • #3
    Burkatron
    Registered Users, Registered Users 2 Posts: 1,878 ✭✭✭Burkatron


    discus wrote: »
    There's a meme in here somewhere... Good guy modest Powerlifter - claims glutes,hams, and abs are weak areas / can squat 300kg

    Uhm???:confused::confused:


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Too much time on everything, not enough time on anything would be my initial thought?

    I think of it like training cycles - this month in focusing on tricep/forearm tissue quality and internal/external rotation patterns and spending approx 20min day on em.

    Issues are clearing up quick cos of dedicate focus.


  • #5
    JJayoo
    Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Keep it simple. I leave a lacrosse ball in the kitchen and everytime I put the kettle on I roll the sh1t out of my shoulders. It has now become a habit.
    Mobility =habit=win


  • #6
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    you know who would love this....................Will.....


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