Triphasic Training Principle 8

Optimizing Glute Firing Patterns for Enhanced Athletic Performance – Discovered for Triphasic exercise in 2012 

Introduction:
In the quest for maximizing athletic performance, understanding and optimizing glute firing patterns and hip extension are crucial. In this article, we’ll explore the key concepts discussed in the video “Toe Glute Reflex Sequencing Principle and RPR (Reflexive Performance Reflex) Glute Test – Posterior Chain Series 6.0 Part 1.” Coach Dietz shares valuable insights on how to activate the glutes effectively and prevent potential injuries.

The Importance of Glute Activation:
The glute muscles play a vital role in athletic performance, providing power, stability, and injury prevention. However, many athletes struggle with improper glute firing patterns, leading to reduced performance and increased risk of injuries. Proper glute activation is essential for optimizing hip extension and enhancing overall athletic ability.

The RPR Glute Test:
Coach Cal demonstrates the RPR Glute Test, a practical assessment technique to evaluate glute firing patterns. By lifting the leg and applying resistance, the coach determines the strength and activation level of the glute muscles. Weak or insufficient glute firing patterns can be identified through this test, providing valuable insights into areas that need improvement.

The Toe Glute Reflex Sequencing Principle:
One innovative technique discussed in the video is the Toe Glute Reflex Sequencing Principle. This concept involves activating the glutes by curling the big toe down when extending the hip. This reflexive technique enhances glute activation during exercises and establishes the desired Hip Extension firing pattern. By incorporating this principle into training routines, athletes can improve glute activation and optimize hip extension, leading to enhanced athletic performance.

The Role of RPR (Reflexive Performance Reset):
Coach Dietz briefly introduces the concept of RPR and its connection to early extension patterns. Stimulating specific points on the body, such as behind the jaw and under the skull, can activate the glutes and optimize hip extension. RPR can be a valuable tool for athletes and trainers in resetting and improving glute activation.

Application in Training and Rehabilitation:
Proper glute activation is not only important during training but also in rehabilitation settings. Incorporating the Toe Glute Reflex Sequencing Principle and RPR techniques can aid in rehabilitating injuries, improving firing patterns, and preventing future setbacks.

Conclusion:
Optimizing glute firing patterns and hip extension is a critical aspect of athletic performance. The video “Toe Glute Reflex Sequencing Principle and RPR Glute Test” provides valuable insights into the techniques and assessments necessary to activate the glutes effectively. By incorporating the Toe Glute Reflex Sequencing Principle and RPR techniques into training routines, athletes can enhance glute activation, improve hip extension, and unlock their full athletic potential.

Other Considerations to use with the Glute Firing Pattern  

  1. FUNCTIONAL TRANSFER COMPLEXING – Triphasic Training Principle #15 
  2. TRIPHASIC TRAINING TRIPLE STACK- Triphasic Training Principle #36
  3. ANGULAR SHANKING LOADING MODEL – Triphasic Training Principle #34
  4. INTERGRADED FOOT SHIFT – Triphasic Training Principle #37

 

References

  1. Contreras, B., & Schoenfeld, B. (2011). The functional role of the gluteus maximus in human movement and athletic performance. Journal of Strength and Conditioning Research, 25(1), 278-288.
  2. Lehecka, B. J., Edwards, M., Haverkamp, R., Martin, L., Porter, K., & Thach, K. (2017). Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges. International Journal of Sports Physical Therapy, 12(4), 543-559.
  3. Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of Applied Physiology, 93(4), 1318-1326.
  4. Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368.
  5. Fredericson, M., & Moore, T. (2005). Muscular balance, core stability, and injury prevention for middle- and long-distance runners. Physical Medicine and Rehabilitation Clinics of North America, 16(3), 669-689.