CIRCLES OF PERFORMANCE LEVERS
The next layer out from the Circles of Health are the Circles of Performance.
FIT= Fast, Agile, Strong Quick, Balanced, Flexible, Form and Endurance
It is important to keep in mind that when we are working with the Circles of Performance, we are working in a system that is both interrelated to itself and also to the adjacent Circles of Longevity and Health.
Neuromuscular Coordination
Optimization
A great deal of performance comes down to neuromuscular programming for “effortless” function. For example, once an injury has healed, we will focus on reprogramming the neuromuscular system to unlearn any compensatory biomechanics created the injury to decrease the risk of recurrent injury and secondary injuries. With a variety of ways to help you reprogram your brain for optimal performance, we have found the optimization of this lever to be one of the most rewarding!
Bio-Mechanics
Analysis &
Optimization
Biomechanical assessment helps to identify the areas of neuromuscular performance that have not been optimized. After identifying the areas that need attention, we begin reprogramming using a several methods to optimize motion and form to achieve the “effortless” performance synonymous with the highest performance levels and the lowest risk of injury.
Static
Balance
Training
Without great balance we are prone to falls, accidents and crashes. Doing static balance exercises are an important first step in developing ninja like balance and reflexes. We are building your ability to know where you are in space with your eyes open or closed. This is foundational to agility, safety and high-performance levels.
Dynamic
Balance Training
Dynamic balance training takes static balance training to the next level. It involves using boards and devices that are not stationary and enable you to learn to adapt to a moving platform with elements of predictability and unpredictability. It is essential for developing ninja like reflexes and balance.
Speed & Vertical Jump
Training
Without intervention, we lose speed with age. Fast twitch muscle fibers atrophy and our neuromuscular signaling slows down. In addition, our muscles ligaments and tendons become weaker and stiffer all of which robs of speed and our ability to jump. Using our strategies this loss of speed can be effectively reversed and managed.
Strength and Power Training
Flexibility
Optimization
Tendons and ligaments tighten with age if they are not kept flexible. The sugar we eat causes glycation of the proteins and this leads to soreness and decreased flexibility. Regular flexibility training, Stretching, Full range of motion exercises and a clean diet low in sugar and with plenty of healthy fats goes a long way toward keeping us limber.
Endurance
Optimization
Without great cardiovascular endurance, performance levels recede quickly. Endurance requires more protracted cardio, not just interval training. We have great ways to measure cardiovascular strain and optimize the right amount of endurance training to keep you going strong for the duration of your activities!
VO2Max
Optimization
The higher your VO2Max, the longer you will live and the healthier you will be while alive. VO2 Max is surrogate marker for cardiac output, or how much blood your heart can pump per minute at maximal effort. Many people who are “in shape” but they may not have a high VO2max. Our gold standard testing and training programs have proven gains in VO2, no matter what condition you’re in, from couch potato to pro athlete.
Anaerobic Threshold Optimization
Anaerobic threshold measures how in shape you are and is the level of cardiac output at which you begin using anaerobic metabolism to support your energy production. Typically correlated with endurance, a high VO2max is associated with a high anaerobic threshold but not always. You want both a high VO2max and a high anaerobic threshold and we can successfully help you get them.
Recovery
Optimization
Healthy exercise challenges your systems' abilities such that you get stronger if you take time to recover. Strength and other gains occur during rest following exercise, not during exercise. Proper management of oxidative stress, nutrition and sleep, and post-exercise flexibility training are critical. We monitor your recovery scores and HRV, heart rate variability training to identify how hard we should push on a given day.
Acidity Buffering
Optimization
One of the reasons we experience fatigue is from the buildup of acidity in the immediate vicinity of the muscle fibers. We can train your muscles to use blood flow restriction techniques to improve your body’s ability to buffer or neutralize that acidity and give you the ability to push beyond your current limits. More capability is always fun!
Flow State
Optimization
Life is better and our performance improves when we get into a flow state. Think "being in the zone." Steven Kottler in The Rise of Superman describes this process very effectively and we love flow states. They are fun, relaxed, focused, efficient, and highly effective for optimizing athletic performance as well as any other area of your life from business to relationships etc. We’ll coach you on how to access and maintain them.
Outsourcing Custom Built Programs
Neuromuscular Coordination
Optimization
A great deal of performance comes down to neuromuscular programming for “effortless” function. For example, once an injury has healed, we will focus on reprogramming the neuromuscular system to unlearn any compensatory biomechanics created the injury to decrease the risk of recurrent injury and secondary injuries. With a variety of ways to help you reprogram your brain for optimal performance, we have found the optimization of this lever to be one of the most rewarding!
Bio-Mechanics Analysis &
Optimization
Biomechanical assessment helps to identify the areas of neuromuscular performance that have not been optimized. After identifying the areas that need attention, we begin reprogramming using a several methods to optimize motion and form to achieve the “effortless” performance synonymous with the highest performance levels and the lowest risk of injury.
Static Balance Training
Without great balance we are prone to falls, accidents and crashes. Doing static balance exercises are an important first step in developing ninja like balance and reflexes. We are building your ability to know where you are in space with your eyes open or closed. This is foundational to agility, safety and high-performance levels.
Dynamic Balance Training
Dynamic balance training takes static balance training to the next level. It involves using boards and devices that are not stationary and enable you to learn to adapt to a moving platform with elements of predictability and unpredictability. It is essential for developing ninja like reflexes and balance.
Speed & Vertical Jump Training
Without intervention, we lose speed with age. Fast twitch muscle fibers atrophy and our neuromuscular signaling slows down. In addition, our muscles ligaments and tendons become weaker and stiffer all of which robs of speed and our ability to jump. Using our strategies this loss of speed can be effectively reversed and managed.
Strength and Power Training
Flexibility
Optimization
Tendons and ligaments tighten with age if they are not kept flexible. The sugar we eat causes glycation of the proteins and this leads to soreness and decreased flexibility. Regular flexibility training, Stretching, Full range of motion exercises and a clean diet low in sugar and with plenty of healthy fats goes a long way toward keeping us limber.
Endurance
Optimization
Without great cardiovascular endurance, performance levels recede quickly. Endurance requires more protracted cardio, not just interval training. We have great ways to measure cardiovascular strain and optimize the right amount of endurance training to keep you going strong for the duration of your activities!
VO2Max Optimization
The higher your maximal VO2, the longer you will live and the healthier you will be while alive. VO2 Max is surrogate marker for cardiac output. Cardiac output max is how much blood your heart can pump per minute at maximal effort. We see many people who are “in shape” but do not have a high VO2max. Our gold standard testing and training programs have proven gains in VO2, no matter what condition you’re in, from couch potato to pro athlete.
Anaerobic Threshold Optimization
Anaerobic threshold measures how in shape you are and is the level of cardiac output at which you begin using anaerobic metabolism to support your energy production. Typically correlated with endurance, a high VO2max is associated with a high anaerobic threshold but not always. You want both a high VO2max and a high anaerobic threshold and we can successfully help you get them.
Recovery
Optimization
Healthy exercise challenges your systems' abilities such that you get stronger if you take time to recover. Strength and other gains occur during rest following exercise, not during exercise. Proper management of oxidative stress, nutrition and sleep, and post-exercise flexibility training are critical. We monitor your recovery scores and HRV, heart rate variability training to identify how hard we should push on a given day.
Acidity Buffering
Optimization
One of the reasons we experience fatigue is from the buildup of acidity in the immediate vicinity of the muscle fibers. We can train your muscles to use blood flow restriction techniques to improve your body’s ability to buffer or neutralize that acidity and give you the ability to push beyond your current limits. More capability is always fun!
Flow State
Optimization
Life is better and our performance improves when we get into a flow state. Think "being in the zone." Steven Kottler in The Rise of Superman describes this process very effectively and we love flow states. They are fun, relaxed, focused, efficient, and highly effective for optimizing athletic performance as well as any other area of your life from business to relationships etc. We’ll coach you on how to access and maintain them.