HORIZONTAL STRENGTHENING
WHY HORIZONTAL?
So, why is BioSho encouraging people to see the wisdom in exploiting the benefits of progressive resistance training in the horizontal vector? Afterall, it’s so counterintuitive to everything we’ve been taught about “what is functional” – it gets us back into working with machines – and at least to date, virtually no one else is doing it. Not to mention that doing so would require letting go of deeply entrenched habits and belief systems. Not only for the public in general, but especially for those professionals who have a vested interest in fomenting “business as usual”. Rather than seeking true innovation that will evolve our thinking and improve the entire landscape.
OVERCOMING HABITS AND BELIEF SYSTEMS
BioSho gets it. On a personal level we’re all creatures of habit, and it’s much easier to continue doing what you’ve already done. From a professional perspective, it’s also extremely difficult being the first one through the door. All of which can appear to be insurmountable. That is until we become open to lifting the veil of obfuscation and evolve our thinking. Once solutions become simplified via verifiable science and rationale, we end up wondering how we could have seen it any other way. In this case, doing so requires examining the science of unsupported 3rd class biomechanics. Coupled with the inherent physiology associated with the horizontal vector, and the associative rationale related to BioSho’s position.
AXIOM ONE
Let’s continue with axiom 1. The human body is inexorably engaged in an adaptive reciprocity with the environmental conditions (EC’s) with which it finds itself. Thus, the EC’s that you choose to expose yourself to throughout your life’s journey, directly impact the well-being of your physiology. Therefore, the type of EC’s one chooses to spend their time within really matters. This is especially true with progressive resistance training. Because introducing load accelerates the principle of environmental adaptation. Thus, people should take extra cautionary measures when doing so. Especially, with respect to gravity (compression) -and artificial stabilization. Because too much of either of these two vital EC considerations, are certain to compromise the health of one’s center body and joint preservation. The absence of this vital awareness, we see evidenced in the epidemic of today’s spine related dysfunctions and “exercise” induced orthopedic injuries. Notably, BioSho would submit that any next level human optimization strategy should include a revisioning of the aforementioned.
CENTER BODY BASICS
Here’s what overcoming the undesired effects of gravity and artificial stabilization would look like. This is an oversimplification, but it allows BioSho to briefly illustrate their position. Simply stated, the human center body is composed of “inner unit” and “outer unit” structures. The inner unit (tonic) structures have direct attachments to the spine and are designed to hold still and provide foundational center body stability. So that the outer unit (phasic) structures can create movement and generate force production. When functioning optimally, the human center body is an incredibly intricate dynamic system of interdependent structures working collectively. Which affords us the luxury of successfully negotiating and exploring the complexities of biomechanical possibility. However, BioSho maintains that until now, the scientific path towards achieving center body optimization has eluded us.
WHAT IS PHASIC DOMINANCE?
Here’s why. It all boils down to something BioSho refers to as “phasic dominance”. This is a physiological phenomenon, wherein the larger phasic structures in the center body effectively inhibit optimal contribution from the smaller inner unit structures. This is a real thing, and understanding its implications is vital to human center body optimization. Essentially, because phasic dominance (PD) prohibits the deep stabilizing structures from realizing their full potential. This is because they’re much larger and will naturally dominate the moment, if given the opportunity. Remember that only optimal deep stabilizing contribution allows the body to effectively resist compressive loading, while maximizing distal force production. So, what constitutes optimal ratios of co-contraction in human center body function? The current prevailing wisdom suggests the percentage is 20%, and when being measured in PD / EC’s BioSho would concur. However, they would also submit that there is only one way to scientifically determine optimal inner unit contribution. Which is by eliminating phasic dominance.
THE IMPORTANCE OF ENVIRONMENTAL CONDITIONS...
Only by placing the center body in specifically designed (mechanically disadvantageous environmental conditions), can you eliminate PD. Notably, even in under these conditions the phasic structures will still be performing the lion’s share of the work, but not to the detriment of the smaller tonic structural activation. That said, when the deep stabilizers are not being overshadowed by their larger counterparts, their true potential is revealed. However, accomplishing this is easier said than done. Because whether we realize it or not, we’re prone to varying degrees of PD in virtually every other set of EC’s that we’re exposed to. That is until you introduce the body to unsupported hips fulcrums – open upper extremity kinetic chain – 3rd class biomechanics in the horizontal vector. Learn More… Turns out, these specific EC’s are the only exceptions that eliminate center body PD, and uncover optimal ratios of co-contraction. Although more EMG testing is required in this area, BioSho would submit that the collection of empirical data for more than a decade, supports a golden ratio of 1 to 1.618. Or roughly 62% outer unit contribution, to 38% inner unit contribution. Learn More… Also, that the integrity of this optimal ratio is conserved, irrespective of the degree to which one increases loading with these EC’s. So with this strategy, one can train the deep stabilizers with any other hypertrophy model. Which also facilitates itself naturally during upper-extremity force production. Making this an incredibly efficient strategy as well.
JUST BEING HONEST!
The implications of this next level understanding in human center body function are profound, and entirely grounded in scientific principles. Principles that will hold up under the scientific standard of the restoration of initial conditions. Thus, BioSho would like to extend an olive branch to any potential pejorative professional perspectives, to please think this through carefully. In hopes of keeping oneself on the right side of history, as the truth always rises to the surface eventually. In fact, BioSho would welcome having this discussion with anyone interested. But please with all informed parties.
IT MAY TAKE SOME TIME TO FULLY ADJUST...
That said, BioSho would also encourage everyone to give themselves the appropriate time and experience to evolve their thinking with respect to this new information / technology. For example, you may want to simply begin with appreciating the center body benefits that can only be realized with this strategy. Beyond that, one can begin gaining further appreciation for the benefits of joint preservation and efficiency that this technology has to offer. Clearly, this horizontal orientation takes advantage of sheer force as a precursive antidote for successfully negotiating vertically orientated compression. Perhaps one may even be interested in asking oneself some of these important questions. Like how well they’re in fact managing compression – or maximizing distal force production, without first being horizontally strong? Whether compression is even a necessary component of progressive resistance training? Or whether they’re really prepared to pay the price associated with unnecessary long-term excessive compressive loading? Also, whether loading the system vertically is necessary for anyone other than elite athletes? Who should also be managing that equation carefully, especially, when everything you do horizontally is 100% functionally transferrable. The reality is that this scientifically designed horizontal strategy is for anyone of any age range or fitness level, who is interested in training for longevity.
WHAT ABOUT THE LOWER EXTREMITIES?
Now obviously, there are exceptions to every rule, and BioSho is not naive enough to think that traditional vertically oriented strategies will entirely dissolve. But rather, for the first-time people have a more effective and sustainable strategy to promote strength, that is also 100% rejuvenative. Meaning that provided one is receptive, they can engage in any upper-extremity stabilization / strength / or power progression throughout the entire continuum, horizontally. During which, a user will also simultaneously and more efficiently target the center body and 4 major subsystems. What about the lower extremities, you ask? There is considerable activation horizontally. However, BioSho would submit that the lower extremities are ideally trained during unloaded movement with one’s newly acquired center body upgrade. Please remember, that movement is King and represents a limitless upside potential throughout a lifetime of practice. Within that context, we ought to prioritize expanding our movement variability capacity. As this is the true measure of genuine functional strength and reducing the likelihood of injury. This means demonstrating your ability to move in an Ido Portal-esc manner, and you’ll be better served in every way. Again, BioSho would submit that for 99% of us – sustainably achieving that level of single leg capacity, would ensure a high probability of that being a long life worth living.
FINAL THOUGHTS
Some final thoughts. It’s difficult to overstate the significance of this technology’s influence being fully assimilated into our human optimization strategies. Hopefully, one will be accelerating the inevitable fusion of physical therapy and training. As with a few exceptions, they really should be one and the same. Your training strategy ought to be inherently therapeutic, as is the case with training / loading horizontally. In fact, it’s so therapeutic that you can train your way through a back injury, along with most others. Typically, without having to significantly scale back intensity Also, athletes can now more effectively negotiate in season training because of this technology’s rejuvenative qualities. Lastly, BioSho would encourage people to think of strength training as a muscle-centric strategy for longevity that should always compliment movement capacity. Rather than limiting it.