Asymmetry Circuit for Die Hards

 A while back I wrote about self-checking for asymmetries that will effect your joint health and progress. This is adding on to that method and idea. Gray Cook speaks about handling the asymmetries through assessment of movements. The movements for the most part are unilateral in nature. So instead of attempting to pinpoint exact muscles or groups of muscles a person should simply address the movement flaw. A real simple example is a frontal (lateral or sideways) lunge. Finding tension or lower ROM (range of motion) with the left or the right side means, a person would do more volume (either sets or reps) on the lacking side. Quite simple and easy to apply to any unilateral exercise. A more complicated example would be the Turkish Get-Up. A person would not only increase the volume on the flawed side, but would also cut the volume on the opposite side and ONLY train up to the point where the exercise form is correct. Now this is a bit humbling. If a trainee can't even get off the floor properly than this is the stage he will stay at until he can.

I think this is the best way to go for those not wishing to research into kinematics and anatomy. Now, I have been approached with a few questions from "die hard" older long distance athletes. They may have asymmetries and nagging injuries but they are not willing to stop their plyometric training to fix the issue. They usually approach me and ask for a one stop solution. More specifically they ask will yoga or pilates work for the injury. As I right this my blood pressure raises in the idea of magical solutions through cookie cut classes. I usually sigh and just tell them it may help (God help them). A great coach put it like this. Saying there is a simple cookie-cut solution is like saying a person can write a bunch letters on paper and call it a dictionary ( SO TRUE).

Well, for the hard-nosed athletes and enthusiasts I would advise you to do your asymmetry training consistently either in smaller chunks before your actual training, or in a full session on days you are not training. Consider it prehab to prevent rehab. Like I wrote before this session time is for you to really analyze the form you are using and the response from your body when stimulated to be mobile. It is a must to at least jot down quick notes on what you sense and which movement and body side is having trouble.

You can check out an example of my own asymmetry circuit here.