One of my favorite things about the “Throwback Thursday” process is that I have an opportunity to re-read some of my older work. Aside from picking up some information that I may have forgotten about, it also allows me to reflect on where I was at in my education at the time of writing it, and what, if anything, has changed since.

Today’s post comes from 2011, when I was very early in my journey of digging into the Postural Restoration Institute’s information.

Nearly 4 years later, my assessment process has evolved significantly. Nonetheless, the pervasive predictable asymmetries discussed in this post continue to present themselves, and are one of the primary things I look at in designing training programs. I even reported some of the results of my “corrective” approach, particularly as it pertains to improving hip mobility in hockey players, in Ultimate Hockey Transformation.

Check out the post below and let me know if you have any questions in the comments section below!

The Myth of Symmetry

Over the last couple weeks, I’ve been doing a lot of hip assessments at Endeavor Sports Performance on our incoming hockey players before they start their off-season training programs. The results of these assessments have shed light on the significant variations in hip structure and range of motion within (side-to-side differences) and among (differences from one player to the other) hockey players. Last week, I also started to dive into the Postural Restoration Institute‘s Postural Respiration home study course.

Over/Under on number of weekends I can spend going through 16-hour PRI home study courses before I wake up and find my Facebook relationship status has changed to “single”: 2

An underlying assumption of many hockey training programs is that players are entering the program in a state of symmetry. In recognition of the idea that side-to-side imbalances are one of the greatest injury risk factors, most training programs have the same number of sets and reps for each exercise on each side of the body or in each direction (depending on the exercise).  Somewhat in contrast, in the past I would have said with great confidence that an underlying goal of a training program is to restore symmetry across joints and between sides of the body using asymmetrical programming. An illustration of this thought process lies in the idea that players rotate thousands of times more in one direction to shoot the puck than they do the opposite direction. As a result, doing horizontal rotation or “anti-rotation” exercises emphasizing the opposite direction will help restore symmetry across the involved joints and muscle groups. Still, this presumes that, in the absence of hockey, the players would be symmetrical.

Thousands of high velocity unilateral rotations result in structural and neurological asymmetries

In reality, there are a number of structural and pattern-driven asymmetries that affect hockey players that warrant improved awareness. This includes, but is not limited to:

  1. The left thoracic cavity houses the heart and pericardium; the right is wide open
  2. The right diaphragm leaflet is 2/3 larger than the left
  3. The right lung has 3 lobes; the left lunge has 2
  4. There is a liver on the right that is not on the left
  5. The vagus nerve extends longer on the right than the left

Note the side to side differences between the left and right hemi-diaphragms

From a movement pattern standpoint, we’re a very right-side dominant society. We have a greater tendency to shift weight onto our right leg, reach with our right hand, etc. (You’re probably in a state of left external thoracic rotation using your right hand to control your computer mouse, tracking pad, ipad or cell phone right now!). This leads people to a state whereby they:

  1. Are in a position of right weight shift, which can result in an increase in right foot supination and left foot pronation
  2. Are in a position of relative left hip flexion, external rotation, and abduction, and right hip extension, internal rotation and adduction
  3. Are in a position of right pelvic orientation and left thoracic rotation
  4. Present with a lower right shoulder compared to the left
  5. Have a left rib flare and decreased left zone of apposition with a concomitant chronic state of insufficient exhalation

The combined effect of these structural and patterned asymmetries has profound performance implications. To be clear, the structural asymmetries are built into our system and are necessary for proper function. The goal is never to “eliminate” them (which would be impossible), but rather to ensure that they remain in as close to a state of NEUTRALITY as possible. In other words, we aren’t symmetrical, but we can be neutral. The major paradigm shift here is that neutral is in a relative state of asymmetry and that the goal of systematic asymmetrical programming is to restore neutrality to the player, not symmetry.

A more comprehensive understanding of these asymmetries provides incredible explanatory power for why hockey players have such a significant prevalence of injuries such as CAM impingement, adductor strains, sports hernias, and SI joint instabilities. It also explains why we see more CAM impingements and sports hernias on the right side, and hip adductor/flexor strains on the left side. Most importantly, it provides a framework from which assessments can be designed to identify these non-neutralities and exercise progressions can be implemented to bring the player to a more optimal alignment.

If you’re interested in learning more about the Postural Restoration Institute or how structural asymmetries influence performance, I highly recommend you check out the interview with PRI founder Ron Hruska that Joe Heiler did as part of the 2011 Sports Rehab to Sports Performance Teleseminar. Joe is selling all of the audios as a package for $29.99, but you could always just grab a membership to his site for $1 (14-day trial then $9.95/month after) and listen to them that way (it’ll save you a couple bucks). Either way, it’ll be well worth the investment. I’ve listened to the Hruska interview at least 5 times and there are a few others that have received similar playing time. Click the image below to check out SportsRehabExpert!

Check back in a couple days for an easy way to assess for a structural hip abnormality that a lot of hockey players have, but don’t know about!

To your success,

Kevin Neeld
HockeyTransformation.com
OptimizingMovement.com
UltimateHockeyTraining.com

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“Kevin Neeld is one of the top 5-6 strength and conditioning coaches in the ice hockey world.”
– Mike Boyle, Head S&C Coach, US Women’s Olympic Team

“…if you want to be the best, Kevin is the one you have to train with”
– Brijesh Patel, Head S&C Coach, Quinnipiac University

This doesn’t seem like a random assortment of great articles as much as it does a tribute to the great work that Mike Robertson continues to put out. Nonetheless, there’s a lot of interesting stuff here so take a few minutes to check it all out!

  1. Are US Soccer Players Out of Shape by Mike Robertson
  2. In the Trenches Podcast with Dave Tenney from Mike Robertson
  3. In the Trenches Podcast with Mladen Jovanovic from Mike Robertson
  4. I Am Not an Olympian by Ryan Bort for Esquire
  5. TMJ Dysfunction and Performance from Oliver Finlay
  6. Alcohol and Your Diet by Ori Hofmekler
  7. Body Posture Depends on Teeth from Starecta

To your success,

Kevin Neeld
HockeyTransformation.com
OptimizingMovement.com
UltimateHockeyTraining.com

Please enter your first name and email below to sign up for my FREE Athletic Development and Hockey Training Newsletter!

Get Ultimate Hockey Transformation Now!

Year-round age-specific hockey training programs complete with a comprehensive instructional video database!

Ultimate Hockey Transformation Pro Package-small

Get access to your game-changing program now >> Ultimate Hockey Transformation

“Kevin Neeld is one of the top 5-6 strength and conditioning coaches in the ice hockey world.”
– Mike Boyle, Head S&C Coach, US Women’s Olympic Team

“…if you want to be the best, Kevin is the one you have to train with”
– Brijesh Patel, Head S&C Coach, Quinnipiac University

Today’s Thursday Throwback is an article I originally wrote in 2011 that discusses the importance of training AROUND an injury and exactly how to go about it. If you have any questions, please feel free to post them in the comments section below!

Training Around an Injury

A few years back I wrote an article for T-Nation called Fight the Injury Blues: Keep Lifting. I think one of the biggest mistakes athletes make is that they completely shut down, physically and mentally, after suffering an injury that necessitates a limitation in their training/practice/competition. Some injuries may in fact require complete rest, but these are by far the minority and most of these only require complete rest for a week or two. The article outlines a few examples of what injured athletes can STILL do from a training standpoint, and the neurological benefits that are parlayed to the injured limb when the opposite limb is trained. The research in this area is interesting. If you haven’t read the article yet, take a minute to do so after you finish reading this post.

I recently got a question from a Canadian university player in the Atlantic University Sport league that read:

“Yesterday I read one of your old t-nation articles about training while injured and it touched a bit on unilateral training and the bilateral transfer involved (10% to 77% i believe it said). I was wondering if that kind of training would create imbalances in strength and muscle size. I’m going in for hand surgery soon and want to continue training my left arm/hand if its beneficial. What type of set/rep range would u hover at to reduce the risk of imbalance?”

This is a great question. As you can see, there is a pretty big discrepancy between the upper and lower limits of strength transfer from one side to the other. To take a step back, what the 10%-77% numbers are implying is that if you only train ONE side of your body (e.g. only 1-Arm DB Chest Press or 1-Leg Squat on the left side), 10-77% of the strength gained on that side will also be gained by the right side. In other words, the right side does nothing, but gets 10-77% stronger.

This “transferred” strength improvements results from the wiring of the nervous system. In an effort to oversimplify the complexities of the nervous system, the body adapts to things it does repeatedly. When the nervous system is forced to send signals for strong contractions to one side, it “learns” how to do so for the other side as well. The 10-77% range is a large one, but the strength transfer will be greater if you use compound exercises (multi-joint movements), slow down the eccentric phase of the lift, and maximize concentric acceleration.

To address the question at hand: Yes, training one side will cause imbalances in strength and size. While muscle imbalances (a somewhat vague term) are one of the major predictors of injury (second to previous injury), there are some important qualifiers in this situation.

1) Consider the Alternative

The alternative to training the “good” side only is to avoid training those segments of the body altogether. Physically, this will cause an equally undesired atrophy of the musculature AND neural drive to the musculature. In this scenario, the athlete needs to restore the lost muscle mass and neural efficiency bilaterally, which will not only set them back quite a bit in their training, but may also require focused dietary changes to sufficiently increase the caloric and protein intake to allow for training-drive hypertrophy.

Mentally, most athletes are extremely competitive and active, and don’t respond well to being told to completely shut it down for extended periods of time. Again, depending on the injury, rest may be an advisable solution, but in most cases, it will do more harm than good.

2) Injuries Inherently Cause Imbalances

There is no avoiding imbalances following an injury. Whether it’s thumb surgery or a shattered femur, the neuromuscular system is going to adapt to minimize stress to the impaired area. That is why rehabilitation is so important; the goal is to restore symmetry across the injured area and between the injured and uninjured side. Training the uninjured side will minimize strength losses bilaterally, so that there is less ground to make up upon getting cleared for training. This also highlights the importance of ramping up training/sports participation over a period of time instead of just jumping right back in. The body requires time and focused effort to restore symmetry. Just because an athlete is no longer injured does not mean he’s ready to return to play; they’re just at a different stage on the Injury-Optimal Performance continuum.

With regards to what set/rep ranges to utilize, the important thing to remember is that the transferred adaptations are neurally-driven strength improvements. Therefore, in order to maximize transfer, you’ll want to stay in neurally-driven strength improvement set and rep ranges (in general, 3-6 sets of 3-8 repetitions). If higher rep ranges are utilized then there will be more of a hypertrophic effect on the working musculature that will not be experienced by the injured side.

The other thing to consider, in this case, is that you can do anything that takes your hand out of the movement. Remember, it’s not an upper body injury, it’s just your hand. There are ways to train around that, such as doing:


Arm Strap Pulldowns
 

Slideboard Flys
And you can do these in whatever rep ranges you feel are most advantageous for your situation because they aren’t unilateral movements. You won’t have to worry about the degree of transfer from one side to the other.

Hope this helps. The big take home from this is that injuries shouldn’t cripple the athlete. Find ways to train around the injured area so the athlete can continue to make progress, or, at the very least, minimize performance losses associated with the healing and rehabilitation phases.

To your success,

Kevin Neeld
HockeyTransformation.com
OptimizingMovement.com
UltimateHockeyTraining.com

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Year-round age-specific hockey training programs complete with a comprehensive instructional video database!

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“Kevin Neeld is one of the top 5-6 strength and conditioning coaches in the ice hockey world.”
– Mike Boyle, Head S&C Coach, US Women’s Olympic Team

“…if you want to be the best, Kevin is the one you have to train with”
– Brijesh Patel, Head S&C Coach, Quinnipiac University

This past weekend I was up in Boston for the MIT Sloan Sports Analytics Conference with Devan McConnell (Head Sports Performance Coach, UMass Lowell Hockey). The conference had a few great takeaways that I’ll get to in a future post, but with youth, junior, and college seasons starting to transition into playoffs, and having just spent 4 days with Devan, I thought this would be an opportune time to share a guest article Devan wrote on how he’s training his players at this time.

Check out the article and post any thoughts/comments you have in the section below!

Late-Season Hockey Training by Devan McConnell

This time of year, playoff hockey is just around the corner. All the hard work during the off season and the first half of the year is hopefully coming to fruition. At this point in time, the overall goal is to be as fresh as possible going into the playoffs. Naturally, this means eliminating the weight room and off ice training from the schedule, right?

Wrong.

Off ice training at this late point in the season is just as crucial, if not more so, than any other time of year. The sad truth is that it only takes about 10 days away from training to begin to lose power and explosiveness. All that hard work throughout the year, and just a few days away from the weight room and you will start to slow down.

Training right up until the championship game should remain a priority if you want to play up to your potential when it matters most.

This doesn’t mean that endless hours need to be dedicated to off ice training or that exhausting routines that leave you with nothing left to give are a good idea at this point in the season. In fact, short and fast should be the rule of thumb. The point of late season training is to maintain or peak speed and power, not to continue to develop weight room strength. Training sessions should be 20minutes or less, and most if not all main exercises should be performed at loads around 60% of your 1 rep maximum, as explosively as possible.

Pre-practice warm-up with Speed & Power work
This brief, focused, and explosive training session performed 1-2 times per week (at least 2 days away from the next game) will allow you to keep your speed and power that you have worked so hard all year to develop, without adding fatigue at this crucial point in the season.

An example of this training session would look like this:

A1) Hang Clean 3×3@65%
A2) Ball Rollout 2×6
A3) Glute Stretch 2x:20

B1) Rear Foot Elevated Split Squat 3×3@60%
B2) DB Row 2×5@65%
B3) Standing Anti Rotation Press 2×6

C1) Bench Press 2×3@60%
C2) KettleBell Single Leg Deadlift 2×5@65%
C3) Suitcase Carry 2x10yards

Showing an RFE Split Squat and RFE Split Squat Jump Complex, another power development method Devan uses earlier in season
To your success,

Kevin Neeld
HockeyTransformation.com
OptimizingMovement.com
UltimateHockeyTraining.com

Please enter your first name and email below to sign up for my FREE Athletic Development and Hockey Training Newsletter!

Get Ultimate Hockey Transformation Now!

Year-round age-specific hockey training programs complete with a comprehensive instructional video database!

Ultimate Hockey Transformation Pro Package-small

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“Kevin Neeld is one of the top 5-6 strength and conditioning coaches in the ice hockey world.”
– Mike Boyle, Head S&C Coach, US Women’s Olympic Team

“…if you want to be the best, Kevin is the one you have to train with”
– Brijesh Patel, Head S&C Coach, Quinnipiac University

Every year, in recognition of the giving spirit of the holidays, the Endeavor staff does a small gift exchange. This year the guys got me two books that were awesome. The first of which was called The Big Lebowski and Philosophy: Keeping your Mind Limber with Abiding Wisdom. I wasn’t really sure what to expect with this, but it’s basically a philosophy book that uses scenes from the movie to make philosophical arguments.

As I’m writing that, I realize how lame it sounds, but the movie is so funny that the book was actually awesome. And once every few years I really like a good philosophy book. I found out there’s actually a whole series of those books, some of which seemed more interesting than others (i.e. The Inception book could be a good read).

Big Lebowski Meme

The other book, which sounds even nerdier than the last, was a book that used mathematics and historical math-related stories to challenge many common sense ideas. Yes, while you were out watching Fifty Shades of Grey, I was finishing a book about math and logic.

The book is called How Not to be Wrong by Jordan Ellenberg, and was probably the best book I’ve read in the last two years.

It was in this text that I found incredibly wise words pertaining to long-term athletic development.

Check out the first excerpt below:

“One of the most painful parts of teaching mathematics is seeing students damaged by the cult of genius. The genius cult tells students it’s not worth doing mathematics unless you’re the best at mathematics, because those special few are the only ones whose contributions matter. We don’t treat any other subject that way! I’ve never heard a student say, “I like Hamlet, but I don’t really belong in AP English – that kid who sits in the front row knows all the players, and he started reading Shakespeare when he was nine!” Athletes don’t quiet their sport just because one of their teammates outshines them. And yet I see promising young mathematicians quit every year, even though they love mathematics, because someone in their range of vision was “ahead” of them.

We lose a lot of math majors this way. Thus, we lose a lot of future mathematicians; but that’s not the whole of the problem. I think we need more math majors who don’t become mathematicians. More math major doctors, more math major high school teachers, more math major CEOs, more math major senators. But we won’t get there until we dump the stereotype that math is only worthwhile for kid geniuses.”

When I first read this, the thing that jumped out to me was how much in sports, as in math, we overvalue early achievers. There is now very clear evidence that early success is NOT a strong predictor of future success and anyone that’s been around any sport for a long time has seen studs at younger levels fall into irrelevance at older levels.

He continues…

“The cult of the genius also tends to undervalue hard work. When I was starting out, I thought “hardworking” was a kind of veiled insult – something to say about a student when you can’t honestly say they’re smart. But the ability to work hard – to keep one’s whole attention and energy focused on a problem, systematically turning it over and over and pushing at everything that looks like a crack, despite the lack of outward signs of progress – is not a skill everybody has. Psychologists nowadays call it “grit”, and it’s impossible to do math without it. It’s easy to lose sight of the importance of work, because mathematical inspiration, when it finally does come, can feel effortless and instant. I remember the first theorem I ever proved; I was in college, working on my senior thesis, and I was completely stuck. One night I was at an editorial meeting of the campus literary magazine, drinking red wine and participating fitfully in the discussion of a somewhat boring short story, when all at once something turned over in my mind and I understood how to get past the block. No details, but it didn’t matter; there was no doubt in my mind that the thing was done.

That moment of inspiration is the product of weeks of work, both conscious and unconscious, which somehow prepare the mind to make the necessary connection of ideas. Sitting around waiting for inspiration leads to failure, no matter how much of a whiz kid you are.

Does the second sentence sound familiar? It is almost verbatim what a former D1 player said to me a few years ago at our facility (Ok, he wasn’t as elegant, but the thought was the same), which I alluded to here: This may be why you’re not playing.

“It can be hard for me to make this case, because I was one of those prodigious kids myself. I knew I was going to be a mathematician when I was six years old. I took courses way above my grade level and won a neckful of medals in math contests. And I was pretty sure, when I went off to college, that the competitors I knew from Math Olympiad were the great mathematicians of my generation. It didn’t exactly turn out that way. That group of young starts produced many excellent mathematicians, like Terry Tao, the Fields Medal-winning harmonic analyst. But most of the mathematicians I work with now weren’t ace mathletes at thirteen; they developed their abilities and talents on a different time-scale. Should they have given up in middle school?

What you learn after a long time in math-and I think the lesson applies much more broadly-is that there’s always somebody ahead of you, whether they’re right there in class with you or not. People just starting out look to people with good theorems, people with some good theorems look to people with lots of good theorems, people with lots of good theorems look to people with Fields Medals, people with Fields Medals look to the “inner circle” medalists, and those people can always look toward the dead.”

The thought process here is very simple:

Overvaluing the idea of “natural talent” and early success can cripple an athlete’s work ethic.

As a coach, it’s incredibly important to reward behaviors and not outcomes. It’s equally vital to acknowledge successes, but help the kids place more value on working as hard as they can and focusing on getting a little better each day.

To help you understand why this is so important, let me share another story about one of the soccer teams we’ve been training recently (and really there’s at least one of these kids on every team).

One of the teams we train is a very talented boys team of HS kids. At the end of the training session, we typically wrap up with some form of shuttle run, most recently of which was 75-yard shuttles (cones at 0 and 25) where the kids are expected to give 100% effort on the entire run.

While the entire team is talented, and most are very athletic, there’s one kid that stands out as being faster and springier than the other kids. Because of this, he runs every shuttle just fast enough to beat the other 2-3 kids he’s running against, and he almost always wins. The exceptions are when he completely packs it in and just trots, in which case he comes in right behind the next fastest kid.

Here’s the problem: Being the fastest kid on your team can give you a false sense of security.

First off, he may be the fastest kid on his team NOW, but as puberty (and training) catches up with the other kids, he may not be the fastest for long. Maybe more importantly, is being the fastest on your team doesn’t mean you’re the fastest on every team.

And as athletes get older, the funnel gets narrower. This is probably best highlighted by the women’s hockey teams with USA Hockey. You can be the best player at the U-18 level, but the next year you need to be a top 20 player on the ~U-35 (or however old the oldest player) team. This means you not only need to beat out everyone in your age group, but basically every player on the U-18 teams for the preceding decade.

Not everyone has what it takes to compete at the most elite levels. There are a lot of things athletes can’t control, most notably their genetic ceiling.

The one thing that every athlete has 100% control over is his or her work ethic.

In the example above, the soccer player may be running fast enough to beat his teammates, but not fast enough to cause his body to adapt favorably. So while the kids he’s just barely beating are getting a little better every time they train, he’s doing just enough to stay where he is.

I always come back to the question “Where’s your finish line?”

Do you want to be a good U-16 player, or a great college player?

I think most athletes need raise their expectations for themselves.  In fact, I believe this so strongly that we plastered these words on our back wall so it’s the first thing you see when you walk into our facility.

Raise Your Expectations

Most athletes are capable of way more than they’ll ever realize. And while the athletes need to expect more of themselves, coaches (and parents) would benefit from placing a greater emphasis on LONG-term development and developing positive behaviors at young ages that will benefit the kids not only in their athletic endeavors, but throughout the rest of their lives.

This is not only true in sports, but as Ellenberg points out, also true in academia.

To your success,

Kevin Neeld
HockeyTransformation.com
OptimizingMovement.com
UltimateHockeyTraining.com

Please enter your first name and email below to sign up for my FREE Athletic Development and Hockey Training Newsletter!

Get Ultimate Hockey Transformation Now!

Year-round age-specific hockey training programs complete with a comprehensive instructional video database!

Ultimate Hockey Transformation Pro Package-small

Get access to your game-changing program now >> Ultimate Hockey Transformation

“Kevin Neeld is one of the top 5-6 strength and conditioning coaches in the ice hockey world.”
– Mike Boyle, Head S&C Coach, US Women’s Olympic Team

“…if you want to be the best, Kevin is the one you have to train with”
– Brijesh Patel, Head S&C Coach, Quinnipiac University

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