Your Structure (Body)… Are injuries somewhat avoidable…?
I want to kick off today’s blog by saying that almost every blog I’ve ever written has been based off previous experiences in my training journey. This blog is no different and currently something I am actually working on at the moment. Yes, what that means is that, I too, experience issues in training. It is not until I step back and assess the situation, that I realise what is actually going on. I use these experiences to help every one of you become better athletes…….
This blog is about an area that we highlight fairly often, although it is an area that requires the most frequent attention. Base vs. Peak and what it all means… Although today is not about defining the two, as you only have to scroll through the blog archives to be reminded of that. It is more about approaching them in a manner that may help dictate which one you choose on any given training day. Often this decision can be the difference between being at a high risk of injury or preventing any future injuries. So how does that work then?? Well ultimately when we lift weights the body becomes a structure that supports any weights we put on top of it. So, with that being said lets view the basic layout of a structure. Simply put, every structure (let’s use a building for example) will consist of a foundation (we call a BASE) and the building (we call a Peak). So how does this have any relation to our training? As in every building successfully built, the foundation needs to be able to support everything built on top of it. You only have to look as far as the world famous Leaning tower of Pisa, a building that has been built on a foundation that isn’t strong enough to support it. That lean, which if left alone would result in the Tower collapsing, resembles injuries that occur when people who train and load weights or movements on themselves that their Structures cannot handle.
Below is an image best representing the limits having a small base provides.
As you can see in the image, the area of the Peak (in black and white), is limited to the size of the Base. This black and white peak represents the amount of load the base can safely support. In Red and white we have an example of growth in the Peak beyond what the Base can safely support. This area is an area of high risk and often leads to niggles and injuries.
Often these injuries are slow in coming, yet in my opinion very avoidable. Your weaknesses are something that all of you should know or come to learn. This information also helps in the decision making process. For example if you lack in overhead stability, it would be high risk doing snatch (seen in Peak programming) vs. Shoulder strength and stability work (seen in Base programming). Often we make the mistake of seeing past the fact that you can improve movements like the snatch by working overhead strength and stability rather than the snatch itself. So how do you find out your strengths and weaknesses!?! This can be done through an assessment with your coach but until that point my general rule of thumb is always, when in doubt, do Base. The bigger the base, the bigger the potential for the peak.
Hopefully this view point helps your decision making moving forward and I can guarantee it will keep you stronger and more active for longer.