A 2 day workshop experience.
Day 1 : looking at our missing links in neuromuscular activation and muscle chains. Assessing areas of your body’s joints that need specific drills to balance and strengthen in order to prevent injury and provide longevity to training skills harsh on the joints.
We will journey through exercises and programming skills that will empower you to learn how to work on your weak areas, and build mobility with strength in order to safely practice and enhance progress of strength movements in Calisthenics. Understanding the principles of muscle tension to muscle length and using both active and passive techniques to compliment harder balance and gravity defying skills.
Day 2 : now that we know the prerequisites to strengthening our joints and creating more space in them, we can apply our also new found core connection to the rest of the body.
We will play with hard and sought after gravity defying movements such as front and back lever, muscle ups on rings and bar, dragon squats, sissy squats to hero and mobility gains in the pancake and splits.
The Benefits of this workshop, is we will have time to discuss the details and in depth progression work needed to achieve the skills, focusing each attendants attention to their unique needs. Providing the knowledge and confidence to program the training of these skills with their own regressions/progressions in and around their other disciplines and lifestyle circumstances.
This is a joint workshop where you will be led by two coaches for the price of one on both days. Learning the balance of training strength and mobility together, without hindering the progress in either, and maximising longevity and healthy progression.
Upon completion, a pdf summarising the subjects spoken about, the skills covered and examples of programming techniques to copy and tailor into your own practice confidently. Will be sent out for home study and application in all fields/backgrounds in training.
Who would this be beneficial for?
Gym goers and general body weight/ flexibility enthusiasts, looking to build muscle, strength and mobility in a balanced routine. Starting off right means, not getting heavier with muscle and stiff, but having functional strength connection and freedom in all angles of joint movement needed for health.
Bodybuilders/Powerlifters/Olympiclifters/Athletics, that need maximal force and recovery of their joints to keep lifting. Having great recruitment of individual parts of their body with contractile awareness of muscle groups, means more force production. More mobility and balanced tensions/muscle length, less risk of injury and discomfort in the joints being compressed.
MMA and Boxers, developing more stamina in the core and utilising core for further torque in their punches and kicks. Also improving dynamic and passive flexibility for jujitsu, getting out of holds or slipping out of grapples.
Pole Dancers and bigginer Breakdancers/dancers - Needing to develop core strength and upper body strength for their disciplines. But most importantly having the upper and lower body mobility to perform the movements elegantly and prevent injury. These disciplines generally create one sided patterns in muscle activition. Learn how to balance this out.
Dominic Rapson - WCO streetsport & Holistic Coach : will be leading the instruction on core engagement, neuromuscular enhancement, skill programming and skill training.
Antoinnete Weatherley - Yoga & Mobility/Movement Instructor : will be covering teachings of indentyfying musculature weakness and tightness. Mobility drills to strengthen and to stretch with myofacial release. Covering the programming and the training routines for sought after flexibility poses and holds such as the pancake and splits. Also active mobility drills for strength movements such as dragon squats and shoulder dislocates.
Together we aim to provide the on hand experience to do the training methods in good form and safely to the level and current condition of your unique body. Then leaving you with the tools to program your continuation of goals and needs for the rest of the year and further.
Aimed at helping progress strength and mobility for all aspects of movement and functionality.