Episode 9 - Self-Limiting Exercises

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Overview

Self-limiting exercises present a training option that feeds warfighter egos while also challenging them in a way that allows for high frequency of movement patterns without excessive physical stress.

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Former Army Ranger and Special Operations Human Performance Coach, Nate Palin, offers a reality based approach to coaching the warfighter on how to shoot, move, and communicate more effectively on the front lines and the home front. I reconcile high performance ideals with an often volatile, uncertain, complex, and ambiguous reality faced by the warfighter - so you can focus your effort where it matters most.  

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Self-limiting exercises are typically limited by:

Challenge Grip 

• Reducing points of contact, holding an ergonomically unfriendly implement (like a fat bar), making it dynamic (grabbing something and letting it go)

Reduce Base of Support 

• Reducing stability by using a less stable stance like performing an RDL on 1-Leg, a Cable Row from a Side Plank position, or a 1-Arm DB Bench Press from a half supported bridge 

Use an Unstable Implement

• Holding something inherently unstable like using an earthquake bar with banded kettlebells for a Bench Press or overhead pressing a bottoms up kettlebell

Load the Core

• Positioning the body or an implement so that the core becomes the limiting factor like performing a low back limited Good Morning instead of an RDL or a unilaterally loaded Step-Up

Set a Power Minimum

• Limiting repetitions to those that achieve a predetermined power, speed, or heart rate threshold can keep warfighters from performing excessive low quality volume 

Emphasize Skill

• Incorporating complicated exercises because the complexity of high skill movements makes them difficult to overload and overdo 

Self-limiting exercises present an option for developing the often underwhelming positions and coordination displayed by warfighters while being sensitive to competing demands that might make high volume and intensity less appropriate at certain times.