I spent Saturday at the Perform Better Learn by Doing workshop in Boston. Even though it might have been the best weather I've ever seen in March it was a great experience. Four of the top coaches in all the land delivered an hour lecture in the morning then we broke into groups in the afternoon for hands on sessions. This week I'd like to share my notes and what I remember from all the sessions. First up was Michael Boyle and his lecture about warm-ups. One of the recurring themes across all lectures and hands on sessions was EVERYBODY should train like an athlete. I often say "if you have a body, you are an athlete." I'll get further into that as the week progresses. Anyway, here are some thoughts about Mike Boyle's presentation and hands on session:

• Coaches need to constantly change. This industry is in it's infancy and we need to quickly adapt to the new research and the results other coaches are seeing. It is inexcusable for a coach to not stay current. Point is, if you are working with a trainer and you are still using the same program you used even three months ago you need a new trainer.
• The warm-up sequence is critical. First Foam Roll. Then Stretch. Then work on mobility and activation. If you stretch without foam rolling you are wasting your time. You need to improve tissue quality (foam rolling), improve tissue flexibility (stretching), Increase range of motion at your joints (mobility). Only then are you ready for exercise. And if you wait until after you exercise to foam roll and stretch you have missed your opportunity for any long term benefits. Rolling and stretching will not help today's workout or decrease your injury risk for today (mobility work will.) Rolling and stretching will help you to decrease injuries over the long term.
• Think of your back like a credit card. If you keep bending a credit card ultimately you will have two pieces of credit card. Your back is similar. If you continuously bend it you will injure your back. Think about that next time you decide to perform hundreds on crunches. Try some planks and roll outs instead.
• Hip Mobility is something you lose. Nobody learned to squat starting from the standing position. As infants we all started from the floor and worked our way up. That is exactly how we need to regain hip mobility.
• Here's a direct quote, "If you aren't foam rolling you are insane!" It is that important. It's the absolute best way to feel better and move better immediately. Go to my YouTube channel and scroll down to see videos of foam rolling techniques.
• When we stretch we don't really stretch muscle. We are actually stretching the connective tissue or fascia surrounding the muscle. Think of it like a chicken breast in a plastic bag. The chicken is your muscle, the bag is the fascia. Grab the ends of the bag and pull. There is no change to the chicken but the bag itself is changing. That's what happens to our bodies when we "stretch."
  

Well, that's it for today. Look back here tomorrow for my part 2 notes.