Chad Seiders came to Central Athlete after years of CrossFit Group Class Training. He was seeking answers because he began to see his progress come to a halt, as well as reoccurring chronic injuries. Every few months, Chad would have to take a break from CrossFit Group Classes due to back injuries.
After an assessment, his Central Athlete Strength and Conditioning Coach, noticed some major strength imbalances as well as a huge disparity in his squat range of motion. These were things that he was aware of and wanted to improve, yet Group Classes were not addressing his individual needs.
Additionally, his upper body pulling strength was relatively weak compared to his upper pushing strength as well as poor scapular stability. Chad lacked proper motor control with single leg patterns and lacked lateral core strength. All of these imbalances and deficiencies were determined to be part of the issue behind his chronic injuries.
Since working with his Central Athlete Coach, not only has Chad recovered from his recurring injuries, he has dramatically improved the disparities in his strength between different movement patterns. Over the last several months chad has made the following improvements:
- Lateral core strength has increased over 33% (lateral core stability assessment)
- Shoulder strength and stability increased 146% (gymnastic bodyweight scapular stability assessment)
- Improved single leg strength by 35% (single leg strength assessment)
Below is an example of three weeks of Chad’s priority day which consisted of a three week resistance training phase:
A1. Pronated Pull Up Negative @51A1; x3-4 x 4; rest 1 minute
A2. Contraption Goblet Squats @3211; x10 x 4; rest 1 minute
B. Front Rack Rear Foot Elevated Split Squat @3010 x4-5 x 4; rest 90 seconds between legs
C. Single Arm Dumbbell External Rotation @4010; x8-10 x 3 rest 1 min between arms
A. Pronated Pull Up Negative @51A1; x3-4 x 5; rest 3 minutes
B1. Contraption Goblet Squats @3211; x12 x 3; rest 1 minute
B2. Weighted Shoulder Retractions x10 x 3; rest 20 sec between arms
C. Front Rack Rear Foot Elevated Split Squat @3010; x6-8 x 3; rest 90 seconds between legs
D. Single Arm Dumbbell External Rotation @4010; x8-10 x 4 rest 1 minute between arms
A1. Strict Supinated Pull Up: As many reps as possible (stop 2 before failure) x 3; rest 30 seconds
A2. Front Rack Rear Foot Elevated Split Squat @3010; x8-10 x 3; rest 90 seconds between legs
B1. Scapular Pull Ups x5 x 3 rest 1 minute
B2. Contraption Wall Squats x10 x 3; rest 1 minute
If you find yourself in the same boat as Chad, or want to know how you can optimize what you are currently doing, click the link below to schedule a FREE strategy session with one of our health and fitness consultants.