Training Deep Dive - The Internal Perspective of Training

The Internal Perspective of Training. This is largely based on courses taken from Functional Range Systems and CHEK Institute.

• Internal Training

  • Taking an internal perspective of the body and selecting exercises, and quantities based on what is best for each individual muscle, with respect to the whole body and the goals of the individual. This is opposed to making choices based on latest fitness trends or what “so and so” said is best for “big biceps” which may have some truth to them but the decision making process is based in much more superficial reasoning.

  • Training the body from the inside out, from deep muscles to the more superficial muscles.

    • Prioritize and train deeper and smaller muscles closest to the joints that may not be as noticeable in the mirror but play a major role in joint health and stabilization.

      • Training the shoulder would start with the muscles of the rotator cuff then work out to more superficial muscles like the deltoids. Likewise for the glutes.

        • These muscles are nearly impossible to isolate, however, internal training brings more attention to that layer of muscle and addresses the rotator cuffs of the shoulders and hips more directly than other training methods.

      • Many of these exercise look like exercises done in physical therapy

        • These most internal muscles are the closest to the joint, are critical for the health and stability of the joint, and the are very often overlooked and injured (not likely a coincidence)

        • By giving these muscles attention outside of time of injury, those injuries can not only be minimized but a stronger foundation is built with which to build on performance.

        • I think of “building a map” in the mind of the body and it’s capabilities. We isolate some part, or range and explore that part of the “territory” more deeply then update the “map” in the mind so the capability can be integrated in to other movements. The analogy falls a part a bit but I hope it serves to explain the concept.

      • This internal perspective provides a larger “foundation” to build on whether it be for strength and power or for size.

        • The joint that has a greater ability to stabilize a weight without injury will be able to lift more total weight, through larger ranges of motion, and accumulate more total repetitions as a result of the health of the joint leading to increased “gains” in whatever form desired.

  • There are several ways to go about incorporating this concept into training

    • Focus on the deeper muscles for some extended period of time. This could be anywhere from weeks to months (or longer) depending on the state of the individual.

      • I personally recommend everyone do this every so often. I have found that when I strengthen my rotator cuff my overhead press will get stronger without much training of my overhead press. This also allows me to get stronger without the risk of as many heavy overhead presses (or however you choose to measure strength).

      • This could be considered doing “physical therapy” without having an injury as a way to prevent injury. However, when I do train internally with this intention I am loading the exercises much heavier than most physical therapists would (mostly because I’m not dealing with injured tissue). This allows me to build much more capacity in the deep muscles than would be done in physical therapy or more typical training.

    • Start each session with “prep and prime” or post activation potentiation of these muscles to ensure some attention is given to the maintenance and development of these muscles.

      • I would consider this a “minimal effective dose”

      • This would consist of taking each joint being used in an exercise through a full range of motion with moderate intensity.

• Muscles Used vs Joint Motion

  • The internal perspective of training has lead me to consider joint motion over muscles used when selecting exercises.

    • Because individual muscles are (nearly) impossible to isolate especially as you get to smaller and deeper muscles I find it more useful to consider what we have more control over which is the motion at the joint and the range of motion being used.

  • For the shoulders and hips instead of trying to know and then train teres minor or pec minor or obturators or some other obscure muscle that makes me sound educated, I instead consider that shoulders and hips needs to be able to rotate internally and externally, flex and extend. This thought process can be applied to any joint of the body.

    • With this in mind I select exercises that target specific motions and ranges of motion as needed and in general seek to maximize the utility of as many motions and ranges in each exercise or session or training block depending on the goals.

    • Isolate then integrate.

      • Almost any time I isolate a muscle, movement, or a range of motion I then seek ways to integrate the work that was done with “kinesthetic knowledge” of the body.

        • This can be as simple as going for a walk but when I can I seek to integrate with more varied motion such as CARs. For instance if someone is having trouble externally rotating their shoulder I would do some stretches and exercises to improve external rotation of the shoulder. Then, I would have them use this new range of motion or activity in the muscles in shoulder CARs, and the cable exercises such as pull overs, raises, presses, and or rows. The walk will happen eventually but can also be more intentionally focused on the shoulder.

        • I think of “building a map” in the mind of the body and it’s capabilities. We isolate some part, or range and explore that part of the “territory” more deeply then update the “map” in the mind so the capability can be integrated in to other movements. The analogy falls a part a bit but I hope it serves to explain the concept.

        • This concept is discussed with more detailed examples here…