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Hitting the wall … retraining the squat and improving movement patterns

Ulrike had reached a plateau in her training and was picking up niggles caused by poor movement patterns and biomechanical issues.

Here is Ulrike’s account of how we solved the problem we will follow this with a case study on Ulrike by one of our senior coaches Matt Reid (B.sc Physiotherapy)

Hitting the wall – in the words of Ulrike Schoening

Hitting the wall
Hitting the wall

Anyone who does weight lifting is probably familiar with this scenario: When you first start getting into weight lifting you can see great progress after 3 months, 6 months and 12 months. You continuously improve your lifts and you feel stronger all the time.
Then all of a sudden you hit a wall. After an uphill journey of continuous improvement in my first year at Joe’s (have a read of Ulrikes first blog post for us “The Good, The Bad and The Bruises”) I have come to a halt.

When Joe introduced the precision classes, I asked Matt Reid, if he could

Apparently I have stiff ankles.
Apparently I have stiff ankles.

specifically design a program for me to help me work on my squat. I do have a pretty weak core, my knees are all over the place and apparently I also have stiff ankles (well this was news to me). The program Matt R. put together included core exercises as well as high rep squat patterns. None of these were performed with a big load if any at all!
shit done

We worked a lot on my posture during these movements and both Matts made amendments to my program as they watched me perform. These amendments were very specific to me and my personal issues and I do love that both Matts are so competent in recognising individual needs.
We dropped most of the weight and focussed on slow and deep movements. If you usually train in Joe’s regular classes, this definitely is a change of pace- going from loaded high intensity movements to slow and high rep.

I worked my first program once a week sometimes twice for about 6 weeks in total. It was at times boring and a drag doing. So many reps and so many sets. BUT I stuck with it, after all it was only once a week. I got shit done. I am now 2 weeks into my second program where we are slowly introducing a bit of load.

I can tell you I can feel the improvements. I have a deeper and stronger squat, I can feel my core muscles working and my knees are finally in the right spot.

Now saying and feeling this is one thing, but it had to be tested.

My previous BS 1RM was 72.5kg and Front Squat 65kg. Today for the first time in a year and a half I have finally got a squatnew PB on both movements. I was able to strongly and competently back squat 79kg and front squat 67kg. Not only did I got up in load, but I can also tell that my movements were a lot more stable.

I think we have this idea that we have to lift a lot to lift more, but really we should work more on how we move and not how much load we move. It just works itself out. I think it’s amazing that we have access to programmed precision classes to help us develop ourselves.
I am very excited to work on my new program and continue this journey of moving to improve with the precision-classes. 
Thanks to the Matts for all their great work!

Joe Bonington

Joe Bonington

Joe Bonington's mission is to help as many people as possible lead a fitter fuller and more adventurous life by helping ordinary people achieve extraordinary things.
This philosophy has seen Joe become a well respected expert and  leader in his field,  Possibly the southern hemisphere's leading strength and conditioning coach, for outdoor and adventure sports.   He has seen 6 of his clients summit Everest, clients cross the Greenland Ice cap, ski to the North Pole, ski tour and ski mountaineering in Antarctica, Iceland, South America and Norway, climb peaks all over the world, trek all the continents and enter trail running , ultra and multi stage events in the Gobi, Andes, Himalayas and the Sahara.

As well as a sought-after coach, Joe is a presenter and speaker.
He is also the founder and owner of Joe's Basecamp Gym, based in Brookvale on Sydney's Northern Beaches. The gym is home to unique functional fitness, strength and conditioning, and endurance training programs for trail running, trek training and mountaineering. The facility caters for all outdoor, adventure sports and wilderness activities - a one of a kind Bucket List gym!

If you want to know more about our coaching programs contact us here to find out how you can be a part of our great community of like minded people.

If you would like to know about working with our trainers to get the most out of your adventures, your events, your sport contact us here.
Joe Bonington

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