The System: The Art and Science of Coaching

The System: The Art and Science of Coaching TheSystem.ca Specializing in Speed & Recovery

05/21/2025

According to Dr. Yellen, the human body resonates at a frequency between 70Hz & 100Hz

Exercises create a resonance frequency via the forces attenuated by mechanotransduction & similarly affect the Tensional Integrity (ie Tensegrity) of those fascial tissues that are involved in said exercise, both proximally & distally

Even though an exercise may be warranted based upon linear reductionist conditioning model (ie “a hockey player or a football player requires squats”), it may negatively generate abhorrent mechanotransduction signaling to then negatively impact the tensegrity of the fascial tissues, which could include:

Brain
Spinal cord
Nerves
Organs
Bones
Arteries & veins
Tendon
Ligaments
Muscle

… of which can alter:

cellular signalling
neuromuscular firing
Global posture
global gait patterning

The prolonged utilization of such exercise(s), can then move motor firing that was once done at the spinal reflexive level (ie a finger on a hot stove), back up to the higher motor centres of the brain

In essence, “clogging up the RAM”, thus diminishing the accessibility of any access to the stored elasticity of the body, which is retained with healthy fascial tissue, in particular:

Bone
Ligaments
Tendons
& finally muscle

The key, which often not addressed when designing conditioning programs is:

“the right exercise at the right time vs. the right exercise at the wrong time”

Or

“Sometimes, going backwards actually results in moving forwards”

More often than not, going back to exercises that enhance the resonance frequency of the body, will continuously reinforce movement that stays in the “ROM” & does not clog up the RAM

This same scenario can apply to the improper usage of recovery methodologies, which also can negatively impact the “RAM”

05/21/2025

Sometimes, just working on technique drills is the “conditioning” session for the day, as it brings fourth efficiency of movement, which translates into:

* less fatigue
* More positive work in less time
* Less injury potential
* Faster recovery

Sometimes, going backwards results in moving forwards :)

05/19/2025

The brain goes from high speed digital to analog after a concussion, driving simple movements, that were once automated in a spinal loop (I.e. did not require the higher brain centres to accomplish those tasks), back to the brain, causing a sensory delay in processing, thus resulting in decreased proprioception at higher speeds. Therefore, as long as movements are acted upon in a slow manner, the sensory processing will maintain upright neutrality. However, if the speed of movement is accelerated, sensory processing can not keep pace with the movement, & as such, the body has an increased burden to maintain upright postural neutrality. In this state, the body’s main priority is to maintain the structural integrity of the vital structures, such as:

The brain
Spinal cord
Visceral organs
Minimize compression of nerves, arteries & veins
3-D joint centration
.. & as such, fore goes athletic movement, to protect the structural integrity of “the house” (i.e. the vital organs etc...), thus it is more unstable at higher speeds, resulting in, a subsequent increase in injury potential, as the body appropriately chooses to forego the safety of its mechanical body parts, for the safety of protecting “the house”

05/19/2025

Mechanical forces acting on cellular structures, can alter, not only the shape of a cell (I.e. tensegrity), but it’s function (I.e. mechanotransduction). Therefore, the first goal of strength training, is to use strength training exercises, to create the ideal tension patterns (I.e. in muscles, bone, ligaments, tendons, organs etc...), by which ideal posture is obtained & to propagate proficient movements so that they “just happen” (I.e. automation).
The secondary goal, is to “strengthen’ these patterns via various protocols to enhance ‘strength’, whilst being mindful of the first goal
The third goal, is the application of the previous two, to enhance the primordial movement of acceleration, then subsequently, sprinting. Once this has been achieved, strength will naturally arise, proportionately to the first goal

05/18/2025

Different exercises alter the piezoelectric resonance of specific tissues, which then alter:

muscle firing
proprioception
lymphatic drainage
metabolic function
Global fascial tensegrity
Global posture
Gait patterning
Elasticity in specific areas of the body
Stiffness in specific areas of the body

:

05/18/2025

Things required for athletic performance:

Oxygen
Cell Membrane integrity
Mitochondrial density & integrity
Hydration
Trace Minerals
Alkalinity
Lymphatic drainage
Gut microbiome
Postural tensegrity
Flexibility
Sleep quality (see prior items)
Mobility
Gait patterning
Elasticity of fascial tissue (see prior items) :

05/18/2025

A “strong” athlete could be a stiff athlete

A fast athlete may not be the “strong” athlete

Develop strength that is proportionate to speed

As maximum speed increases, so does strength

Develop “stiffness” via targeted strength training in particular areas of the body to then enhance fascial elasticity & pliability; as opposed to developing strength purely based on premise of the “muscles used during an activity”

The latter is a valid approach that creates a level of “robustness” in the athlete, but often generates excessive stiffness in the inappropriate areas of the body, that will result in “increased strength in the weight room”, but a decrease in top end speed &/or an increase in injury potential, due to excessive fascial distortions via “stiffness” from said exercises; all of which:

Decrease proprioception
Decrease fascial elasticity
Creates fascial tension that forces the body to operate on “dial up internet” via “clogging up RAM” (ie driving learned spinal reflexive movements back, like sprinting, back up to the brain for processing)
Alter global posture
Alter daily ergonomics
Alter walking gait

… all of which decrease maximum speed

Deriving solutions from multiple perspectives, that are often beyond the status of a particular certification, which often approaches conditioning queries from a one dimensional linear reductionistic approach, is a sign of critical & creative thinking, which often fosters solutions that bypass traditional approaches, that may require more time & effort, on both the athlete & practioners part 🙂

05/16/2025

Speed Quality & Quantity

“Less will give more & more will give less”

Find the fluctuating balance, but start with the minimal effect stimulus. It might require 48 to 96 hours (up to 1 week), before the CNS has reached optimal levels to entertain another stimulus.

W.r.t. volume, it may only require 3 to 6 reps at close to “100%” (~98%) for adequate adaptation to occur.

The addition of Recovery methodologies that calm down the CNS may allow for expidited recovery &/or greater volume to be entertained, however thst goal should be, as mentioned above, work with the least effective stimulus :)

05/13/2025

Stretching in All its Forms

Use it like a tool in the tool box

If you only have “dynamic stretching” in the tool box, it is akin to only having a screwdriver or a hammer in the same toolbox, you will…

“Screw everything & everything looks like a nail”

Sometimes long prolonged stretches (1 to 5 minutes at an intensity of 2-3/10) serve a purpose to calm down the CNS & passively identify fascial adhesions & “release” them; all this despite perhaps temporarily losing some elasticity, which can be easily made up with some dynamic stretching &/or exercises, soon after :)

05/11/2025

Regeneration

It is often not just “one” Recovery Methodology, but a layering of several methods that assist in regeneration

All methods serve a purpose, but all methods have inherent limitations

Singularly they are somewhat ineffective, but when combined together they have a synergistic effect on the body

All options should be considered, but then they must be tiered in a manner that fosters accelerated regeneration

“When does a hurricane occur? When all the conditions are right”

The goal is to determine what state the athlete is in, then the appropriate recovery method

“One man’s poison is another man’s cure”

A linear reductionist approach will not foster optimal regeneration, as it operates on the basis of exclusion & not integration.

Instead one should be viewing any method, as a “possibility” that may or may not apply to the particular athlete in your midst, at that particular time & in that particular state, but may be very effective at another time & state

In the realm of possibilities, it is possible that the “current research” may not reflect the optimal outcome & use for a particular method, hence it should be regulated to a particular rung on the “pyramid of recovery possibilities”, but instead it should be placed in a toolbox, that if & when a particular state is experienced, then it can be brought to the forefront

Discarding any option, may be inherently limiting, as it may be just not for that particular person in that particular state, but may fit the bill for another individual

All options should be considered as viable alternatives :)

05/10/2025

Sleep

It is important, but the carefully planned manipulation of various recovery modalities can place the athlete in a Parasympathetic CNS state (“rest, relax, digest, regenerate, restore, drainage, suppleness”), which makes “quality sleep” possible

No regeneration can occur without calming the sympathetic CNS (“fight, flight, freeze, fuel, alert”) down first

Therefore, sleep is actual at the top of the pyramid in a practical sense, as often athletes are “too wired or hooked up the the amplifier”, & often may require external modalities to fascilitate quality sleep; otherwise quality sleep may not be possible, despite “sleeping” :)

05/09/2025

Recovery Methods

To say that they do not work is perhaps short sighted

The primary goal of such methods is calm down the CNS to a Parasympathetic state

“Rest, Relax, Digest, Regenerate, Circulate, Restore”

With this in mind, what method(s) that are undertaken must:

Be Practical
Require minimal effort
Require minimal time
Not further increase the the Sympathetic CNS (“Fight, Flight, Freeze, Faint, Tighten)
Be Cost effective
Enhance Sleep Quality

Based on these criteria, not all methods will work for all people

Regeneration is a multifaceted endeavour that often requires several recovery methods to be employed; hence not “one” method is suitable & may require multiple approaches, beginning with the appropriate conditions that is mitered with the correct recovery method

Moreover, these methods must be paired & sequenced in such a manner to foster Parasympathetic CNS up regulation

Instead of going just by the “research”, experiment with various methods based upon the above criteria, to see what works for the athlete in question

Based upon the “research”, they say saunas are not effective, but after over 25 years using & recommended such a device, if done using a particular protocol (pre, during & post), which is beyond what the “research” dictates, the results are extraordinary in enhancing the quality of sleep. This is especially true when combined with other options

“Don’t believe the hype” 🙂

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What is TheSystem.ca

TheSystem.ca is a ‘boutique’ conditioning facility, which focuses on:

I) Custom comprehensive solutions that surpass traditional athletic conditioning & regeneration methodologies

II) Addressing the blockages to performance via specialized conditioning and rehabilitation methodologies