Strength In Conditioning For Saturday, July 4, 2015
What is Foundation Training?
Foundation Training is a training system that focuses on strengthening the back of the body to eliminate chronic pain and restore normal movement. Eric Goodman, developed the approach based on his experience treating patients as a chiropractor and trainer noting that, “Ninety percent of people with back pain symptoms will feel better within two months, no matter what treatment is used, but the pain will return.”
His training system restores movement and muscle function to eliminate chronic pain by strengthening the back of the body. A key component to upright posture and lumbar spine health is learning to avoid lumbar flexion and restore movement through the hips.
The graphic below is an illustration of what Tom Myers refers to as the superficial back line. Many of the movements in the program strengthen the superficial back line as well as the glutes and lats – muscles that extend the body and decompress the low back.
The book outlines three workouts that last about 20 minutes. The first workout is meant to eliminate back pain and focuses on five positions including the foundational exercise, “The Founder.” The workouts can easily be incorporated into an existing training program and used as a warmup or cool down from exercise.
The video above is a sample Foundation Training workout. For more information see Dr. Mercola’s blogs on Foundation Training below. Eric’s book, “Foundation” can be purchased here (available on a kindle or ipad). I highly recommended his simple and effective training system for back health and good movement mechanics.
- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
Foundation Training Related Resources
2 Minutes Row + Run + Airdyne
Rope Climbs + Squats
Stones/ Heavy Medicine Balls
10 Push Ups + 20 Meter Sprint
9 Push Ups + 20 Meter Sprint
8 Push Ups + 20 Meter Sprint
7 Push Ups + 20 Meter Sprint
5 Air Squats + 30 Single or Double Unders
10 Air Squats + 30 Single or Double Unders
20 Air Squats + 30 Single or Double Unders
300 Meter Row + 10 Burpees
200 Meter Row + 20 Burpees
100 Meter Row + 30 Burpees