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Yep. Almost every day. The guy that owns the gym I go to wanted some more info on foam roller work. I brought Maximum Strength by for him, but I forgot that Cressey didn't explain it in depth....he mainly just said to do it. That was my homework assignment...to find some good info about foam rolling.

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Most of the basic info you'll find is pretty much on par with what EC gives. He also has at least one whole article on the subject. I think it's called "Feel better for 10 bucks". And there is smattering of stuff in lots of his other articles. He's not the only source of course.

Here is a useful docment...not just foam rolling but rolling, stretching, and strengthening.

Attached Files

Compensation patterns.pdf (30.7 KB, 3 views)

Thanks E

You're welcome. And here's the article I mentioned:

http://www.t-nation.com/readArticle.do?id=475832

Probably a bit more introductory info but basically the same stuff as in Max Strength.

And I posted the foam roller video series (cressey and Gentilcore) earlier in Wolf's journal if you or your trainer want to see it in action.

Oh, I forgot about this one from Mike Boyle:

http://www.strengthcoach.com/public/1303.cfm

And this last thing I will just post the beginning of this article without the exercises since they are the same old thing. This is a really cool explaination not only of foam rolling but how injuries occur in the first place:

Self-Myofascial Release Techniques

Micheal Clark, MS, PT, PES, CSCS

Alan Russell, ATC, NASM-PES, CSCS


Would you believe that your client’s function could be improved for less than $20?

Sound too good to be true? By performing Self-Myofascial Release techniques on a simple piece of foam, your clients can improve flexibility, function, performance, and reduce injuries. In a nutshell, your clients use their own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. And your clients can perform this program at home, maximizing their recovery time.


KINETIC CHAIN CONCEPTS

For the health and fitness professional to understand how this “magical” foam roll does all that, a basic understanding of the kinetic chain must be acknowledged. The kinetic chain is made up of the soft tissue system (muscle, tendon, ligament, and fascia), neural system (nerves and CNS), and articular system (joints)6. The kinetic chain works as an integrated functional unit. All components of the kinetic chain exist interdependently. If one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns, and finally initiates the Cumulative Injury Cycle3,5,10,12. For example, muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions, and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS (central nervous system). Ultimately, neuromuscular efficiency is compromised , which leads to poor movement patterns, inducing premature fatigue and causing injury. The SMFR (Self-Myofascial Release) Program helps your clients improve muscular balance and performance.

BENEFITS OF SELF-MYOFASCIAL RELEASE4

* Correct muscle imbalances
* ↑ Joint range of motion
* ↓ Muscle soreness & relieve joint stress
* ↓ Neuromuscular hypertonicity
* ↑ Extensibility of musculotendinous junction
* ↑ Neuromuscular efficiency
* Maintain normal functional muscular length


HOW DOES IT WORK?

A simple review of neuromuscular anatomy is required to apply the neurophysiological concepts. Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length, and rate of change to the CNS5,9. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship, and often induces pain1,2,5. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change2,5,7,8. Stimulation of the GTO’s past a certain threshold inhibits the muscle spindle activity, and decreases muscular tension. This phenomenon is referred to as autogenic inhibition2,4,7,11. It is said to be “autogenic” because the contracting agonist is inhibited by its’ own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships, and improves function.


GENERAL GUIDELINES

1. The health and fitness professional should be proficient in these techniques prior to client instruction.
2. Hold each position 1-2 minutes for each side (when applicable).
3. If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.
* Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.
* Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors.
4. Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.
5. Clients can perform SMFR Program 1-2 x daily.

^^^That was pulled from the performbetter site which is a good place for rollers and such plus great info.

very good stuff...i'd much rather use the roller on the calves etc. than a tennis ball

See the vid I added then...

Deadlift - 1X3 290, 1X2 310, singles @ 340, 360, 380PR, 400 (fail)
GHRs - 3X8 (I cheated a little)
Pull ups - 3X5
One arm DB rows - 3X5 70
Track pulls
Push sled 140lbs

I got to go to the basement where the strongman stuff is today. I pulled skid steer tracks...the tracks were too heavy though. Or I don't weigh enough. In any case, I'll be pulling the sled next time. I also pushed the "predator" for sprints. It's the same idea as a Prowler, but it's a lot bigger. New PR on DL by 15lbs. I didn't realize until I was done that the bar weighed 40lbs, so that explains the weird numbers. What a pisser. I still have a shot at pulling 400 in the next few weeks I think. I tried 400 today and failed twice. The first attempt was weak, but I lifted the weight 1/64th of an inch on the second attempt. Good workout..I'm still stoked from it.

Any idea how much the skid steer tracks weighed? I've thought about those before too, I just wasn't sure if they were heavy enough, or if the tread would be a problem (they are designed to grab, which could be good or bad). I know they are a lot easier to get than boat anchor chain... so I'm just curious to hear any thoughts you had on it.

Strongman stuff, eh? What kind of stuff?

That's a tough one. I'll try to take a picture tomorrow when I go. I can't think of anything that's missing. Several tires, a set of tracks, two sets of atlas stones, logs, "predator", sled, anchor chains, etc, etc, etc. It's kind of private (ie no gym members are allowed), but he lets me train with whatever...he and about 3 or 4 other guys train down there in the basement. Oh, and there is an open area that's about 100X20ft...kick ass.

The tracks would be fun. I think if I put a heavy vest on, then I'd be better. I honestly just don't weigh enough. I'll ask how much they weigh. If I had to guess, I'd say.......250lbs. But the point of them as you know is really the resistance provided by the massive surface area. I was pulling it over a smooth concrete floor and it pulled very smoothly...when I got it moving. I wouldn't be able to move it over pavement or grass, but you weigh more than me. There was a cable looped through it (about 6ft, which left me about 3ft from the track) and I had a...one of these attached to the cable, but without the rubber. It ate my hands. I love the idea, I just need to get bigger. If you need to add more resistance, you can throw plates on top of them also. It would take a while before anyone became efficient enough at pulling them that they need to add weight IMO.

Sounds awesome. Sounds a little like the gym I do my event training in. There is a "public" portion for the MMA guys, but the strongman stuff is in a big warehouse behind the gym, and only a couple people have keys to get in.

Some of your difficulty in breaking the tracks might be the shoes (to quote Spike Lee). When I pull/drag I have to wear shoes with a pretty agressive tread on it, I can't pull for crap in my chucks, too slick. Same thing for tire flipping. For carrys I'm much better in my chucks. I know a lot of guys even pull/drag in rock climbing shoes.

250lbs, large surface area or no would be a real pain to pull. That sounds awesome! Do they have a harness for it?

Feeling up to some of the other implements now?