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Kabuki Strength provides education and coaching services to athletes of all experience levels around the world. [frmmodal-content modal_title="Fill out this form, then click 'submit' to schedule a call!" label='We would love to talk to you! Click here to schedule a FREE strategy call with one of our coaches'][formidable id=39][/frmmodal-content] A contralateral pattern involves an action and/or movement of opposite sides of the body working together. That might seem confusing but its simpler than it seems. An easy way to understand contralateral patterns is to standup and walk 5-10 steps (walking is a contralateral pattern). Now walk another 5-10 steps but move your right arm forward as your right leg moves forward (and your left arm forward as your left leg moves forward). Feels weird doesn’t it? When we walk or run the leg that propels us forward is matched by an opposing swing of your arms (or opposite slight rotation of the thoracic spine).Other common contralateral patterns in sport include throwing and swinging.Learning and improving trunk stability in contralateral patterns is crucial for maximizing energy transfer and your ability to express force.Below are three videos in order of difficulty to help you improve your contralateral trunk stability. To do all of these drills properly avoid relying on spinal extension to support your position and maximize your IAP.  Contralateral Shoulderok  Contralateral Deadbug  Contralateral Rolling Even if you aren't involved in a sport that involves contralateral patterns its still a good idea to add these drills periodically to your program. Strength athletes performing drills that challenge rotation is a great way to improve trunk strength and reduce the likelihood of overuse injuries.Kabuki Strength is an organization devoted to optimizing human potential via innovative equipment, world-class coaching services, evidence-based education, and by giving back to our community. We would love to talk to you! [frmmodal-content modal_title="Fill out this form, then click...

Brandon Senn competes in Powerlifting and is the Head Coach at Kabuki Strength Virtual Coaching. His mission is to support athletes through global management systems that directly influence their performance within the competitive realm.Over the past decade the idea that you can fluidly manage training loads based on defined scales has gone from a distant idea, to now being adopted as a critical tool that many lifters use every day in their training. Some coaches even base entire training philosophies on this concept. That’s not to say the formalization of autoregulation was the beginning of its application. Since man began training for sport or towards desired physical outcomes we have been managing how heavy, or how hard we push at any given time mostly based by feel. Not since the creation of specified scales have we began to put a name to it. But as with formally attaching a name to this idea, everything must evolve. This article is going to expand on the idea of autoregulating training load from its first use in medicine, into current trends in fitness, and to velocity and objective regulators. This article isn’t intended to overload you with information, but rather provide detailed instructions on how to implement each specific method into your training immediately. AMRAPs the Beginning of Autoregulation as a Method Ever wonder where the ever popular 3 sets of 10 came from? The Progressive Resistance Method was designed as a method for increasing maximal strength, where the weight lifted gradually increases as proprioceptive feedback (the body’s awareness to a stimulus) increases. The DeLorme Method (as used in the rehabilitation of soldiers after WWII) requires the individual to lift 50%, 75%, and 100% of 10RM loads (respectively) over the course of 3 sets for 10 repetitions. So what’s this have to do with autoregulation?...