Z-Health

Strength and Suppleness are two ends of a continuum – and completely intertwined. To develop one – without adversely affecting the other – is both an art and a science. And, it requires continual re-assessment.

• Fast twitch, slow twitch. Muscle fiber types don’t play as important of a role in strength development as you might think.
• The greater the load, the greater the learning. To force a change you must provide the right amount of stress.
• Being supple is more about ligaments than it is about muscles. Strong ligaments mean a flexible and supple body.
• You can’t have one without the other. Strength requires suppleness and suppleness requires strength. Training them synergistically is key to optimal performance.
• How to achieve hypertrophy using low reps and low intensity exercises. The days of high volume training so your clients can have biceps that would make Arnold jealous are a thing of the past.
• Being freakishly strong and lightening quick are not mutually exclusive. 
• Don’t need to have a ton of weights or weightlifting equipment. This isn’t about teaching form.
• Strength at end range of motion prevents injuries and lets you and your clients get up out of awkward positions.
• The surprising secret to knowing when enough is enough: sensory integration-based assessments. “Stop before you hit the point of failure” has just become a whole lot more precise.
• How is it that your client who hasn’t exercised in a week can be overtrained? Not only is it possible, but it’s likely in our 24x7 culture. Learn to identify overtraining in your clients.
• Hard strength-training sessions that won’t give your clients that day-two “I overdid it” feeling. It’s time to learn the recovery secrets elite athletes use.

“The level of joint mobility generally relates strongly to sporting proficiency. The higher the level of sporting proficiency, the greater is passive and active flexibility. Static and passive stretching enhance passive flexibility, but only moderately improve active joint mobility, which is by far the most important flexibility quality needed in sport.”  - Mel Siff, Supertraining

Learn more about the 9S Certification Series.