12/30/2013

Regen Training Structure

Tissue/Body Regeneration
VSP

Four Quarters

Flush
Reset
Restore
Relax

Regen Structure Goals

FLUSH

Regen Structure Goals

RESET

Increase blood flow

Increase tissue viscosity
Increase body
temperature

METHODS
Jump rope
Bodyweight movement

Tissue reset
Cause structural and
mechanical changes
tissue

METHODS
Myofascial (foam rolling)
Trigger point (ball work)

Regen Structure Goals

Regen Structure Goals

RELAX

RESTORE
Specific tissue
reinforcements
Upper and lower body

Move tissue and joints through new found range

Yoga type movements with focus on breath

YOGA SUN SALUTATIONS

12/30/2013

Regen Tools

Example of FLUSH Programming

Straps bands
Jump rope
Foam roller
Balls (LAX or hard)
PVC pipe
Pilates block
Massage stick

Quarter One: Warm Up:

10 Minutes
Jump Rope
BW Squats
Split Squats
Push Ups
Jumping Jacks
Lateral Squat
Lunges multi directional
NOTES: Run Tabata Style
Warm up Twice Through
for 10 Minute Total

Example of RESET Programming

Quarter Two: Tissue Reset:
20 Minutes
Test Movement First:
Standing Toe Touch
Standing Plantar Fascia LAX
or Golf Ball Roll

Work

Rest

1m

10s

Elevated Soleus LAX Ball Roll

Elevated Gastroc LAX Ball
Roll

2x1m

10s

2x1m

10s

AIS/Strap Stretch Hamstring

Foam Roll Thoracic Region
Peanut Segmental Thoracic
Extension

2x1m
1m

10s
10s

1m

10s

Re Test Standing Toe Touch

Notes: Perform all
Movements Bilaterally

Work
20s
20s
20s
20s
20s
20s
20s

Rest
10s
10s
10s
10s
10s
10s
10s

Example of REINFORCE Programming

Quarter Three: Re
Enforce Tissue Changes:
15 Minutes
Altered Leg Lowering Drill
Hip Thrusts Double Leg
Hip Thrusts Single Leg
Front Plank
Side Plank
Glute Activation Side
Lying Against Wall
(Straight Leg)
Notes: Perform Twice
Through

Work
30s
30s
30s
30s

Rest
30s
30s
30s
30s

30s

30s

Example of RELAX and BREATHE

Programming
Quarter Four: Relax 15
Minutes
Yoga Sun Salutations

Need pix
Work

Rest

Position 1

1m

15s

Position 2

1m

15s

Position 3

1m

15s

Position 4

1m

15s

Position 5

1m

15s

Position 6

1m

15s

Position 7

1m

15s

Position 8

1m

15s

Position 9

1m

15s

12/30/2013

Stretching
Technique

Manual Therapy

Purpose of
Methods

Neuro

Structural

Address motor control issues, Address structural limitations to

faulty patterns,
rom, tissue remodeling,

Psychological
Address overall
stress levels,
training volume,
interspersed with
their techniques

active release

IASTM, Graston, gua sha, etc

Swedish

cyriax inhibitory

Rolfing / Structural Integration

Cranial sacral

reflex stimulation

Joint Mobs / Manipulation

other "gentle" touch

therapy

Joint Mobs

Pin and stretch

Trigger Point

cupping???

Needling

cyriax transverse

accupuncture/pressure

lymphatic flush, mashing

PNF

LLLD stretching

AIS

Fascial Stretch Therapy

Partner Stretch

Fascial Stretch Therapy

Dynamic Stretching