Grand Unified Theory 2.0
Since posting a couple weeks ago, I’ve received some good feedback and had a few “duh” moments myself regarding how this should look. As much, I’ve already updated and improved the design, which now looks like this:
So one of the things I’ve done is expanded the “general” section because there is more leeway in avoiding creating dysfunction or injury when your movements are biomechanically congruent. Second I expanded the purple dysfunction areas to be larger when specializing or rehabilitating, as the more specialized you become the greater your risk of injury. It seems funny to “specialize” in general movements or movement patterns, but you can. This is seen a lot in the HIT crowd where the range of motion that is best loaded (from a force output perspective) is the “only” range of motion that these people venture. Stretching and mobility are dirty words; however if you can’t get into that range of motion voluntarily, and you have to venture there for some reason in real life, you’ll end up injured. Again, this is what I referred to in the first post as improving your boundary conditions and if you’re a HIT practitioner it would be wise to spend a little time here each week.
Next, this doesn’t account for modalities within each spectrum, which was a comment I received: “This doesn’t account for X’s work.” This was not a comprehensive spectrum of technique modalities because A) the distinctions can be arbitrary and B) modalities that may be the cornerstone of a bodybuilder might only see minor, but valuable, use by those in rehab or movement specialization (if they’re paying attention to what I wrote in the first paragraph). Modalities are a bit more fluid because their use is specific to the individual you’re training; remember, this is a global view of how training endeavors fit together, not the techniques you’d use in those endeavors.
Further if you’re healthy, the directionality would be from left to right or center toward the edges. Only if injured (or are on the verge of injury because you’ve ignored boundary conditions), should you regress back to the left as you primary focus. What happens as you move from left to right is that you transcend and include the previous level. Think about it: if you’re healthy, you’re likely using physical therapy exercises as “prehab” for your joints and muscles. Or if you’re venturing into a specific sport or movement activity, you’re likely using basic strength drills to “activate” muscles for your complex movement patterns, especially when they’re new to you. This does not mean that everyone needs to ever reach the movement or sport performance stage as some sort of “zenith” to your ability. Rather, it’s important to understand that though I’ve delineated these overarching themes, the reality is that the lower levels are part of the upper levels, though serving a different purpose in the scope of training goals.
Finally, I’ve added some examples to the spaces so that people understand what might “fit” each section. Clearly not an exhaustive list, merely a jumping off point for categorization and recognition.
Skyler Tanner is an Efficient Exercise Master Trainer and holds his MS in Exercise Science. He enjoys teaching others about the power of proper exercise and how it positively affects functional mobility and the biomarkers of aging.