Trying something new: Tip of the Week!

March 13, 2009

Today I’m going to try something new in terms of a themed blog post — if you guys like the idea, comment below and I’ll make it a weekly staple.

Remember, training for stability is only one component of the program — and only if an athlete needs it!

Today’s Tip of the Week: Use unstable surface training to improve stability

This sounds pretty common sense, however unstable surface training has kind of transformed to mean “functional training”. The emphasis switching from improving or rehabbing stability to the idea that performing exercises on these unstable objects will mean better transfer to daily activities and/or sport activities.

The truth is that when using thse objects (eg. a bosu ball), the stabilizer muscles work harder, but at the cost of less work by the main working muscles. An example is doing standing shoulder presses on normal ground vs. on a bosu ball. This means that the main muscles aren’t working as hard which means less strength gain compained to stable surface training.

That being said, there is a good use for unstable surfaces in training for improved athletic performance. However this is more of a post-rehab injury prevention context. Basically if someone has poor ankle stability, performing some lower body exercises on the unstable implement will be beneficial in improving stabilizer function — not general leg strength though!

You know, just in case the sport will be start to be played on the surface of a basketball!!

You know, just in case the sport will be start to be played on the surface of a basketball!!

Bottom line: don’t fall into the trap of thinking that using unstable surfaces will lead to better training benefits than training on stable ground. Like any other training method or tool, there is a time and place for them in the program, however they should not be the backbone of the program.

Anyways thats all for today’s 2nd post! Let me know if you like this tip of the week idea. I’m hoping to make it more of a practical tip since I often write about ideas without giving much practical information that you can use.

Have a good weekend everyone!

CB

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5 Responses to “Trying something new: Tip of the Week!”

  1. BM Says:

    “Like any other training method or tool, there is a time and place for them in the program, however they should be the backbone of the program.” Are you saying that stability training should be the backbone of the program? Did you mean they should be supplementary?

  2. Chris Brown Says:

    Big mistake there…good thing you caught it only a lil after I posted it! I meant they shouldn’t be — as you probably expected it to say


  3. I do like the tip of the week idea :). That crazy thing in the pic though… yeah, not sure I wouldn’t fall on my arse a few too many times!

  4. Chris Brown Says:

    Haha! I dont know if I could demo it for a client without falling! At least he looks like he’s doing something specifically for surfing purposes, as opposed to doing some squats or shoulder presses while standing on that thing…maybe I shouldve put a pic of that up instead hmmm

  5. BM Says:

    hey man, you coming to the FAST certification?


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