Page 29 - NGA NATURALmag 2023 SPRING / SUMMER Issue

Spring-Summer 2023
Workload management management is the the management management of the the load load we expose ourselves to to and our our bodies’ capacity to to recover from it (see below) In order to to to gain a a a a a better understanding of how to to to properly monitor workload let’s quickly define load load and capacity Load includes physical stress such as miles run weight lifted daily step count duration of a a a a a a a a a a a a a a sporting bout and gardening/yard work Capacity is impacted by things like sleep quality/duration men- tal stress anxiety depression prior beliefs expecta- tions past experiences illness training age muscle strength endurance bone density tendon resilience skill coordination comorbidities that impact recovery such as diabetes preparedness for a a a a a a a a a a specific activity and mental resilience we’ll slowly progress back to to where we we want to to be be in in a a a a a a a a a a a a a a a stepwise fashion The painful area can be be compared to to an an an over-sensitive alarm system system Basically we want to to to desensitize the the the system system through graded exposure by repeatedly bringing the the the the body to to the the the the edge of dis- comfort until the the the the alarm system is is is desensitized The initial plan plan is is is not always the the best plan plan but that’s ok! Modifying week week by week week is is to be be expected Let’s use the the example of back back pain during a a a a a a a a a a bar- bell bell back back back squat Rather than starting one step down from the the desired activity (in this case a a a a a a a a a a a a a barbell back back squat) with something like a a a a a a a a a a box squat squat it it it is is often recommended to start at at at the lowest possible step with things things like pelvic tilts planks bird dogs and clamshells While those things things mayhave their place
For the the most part the the goal should be to to increase load in in in in in a a a a a a a a a a a a a a a a a a a strategic way that allows capacity to to adapt and increase in in in in in in a a a a a a a a a a a a a a a a a a a similar fashion Progressively increas- ing ing load load is a a a a a a a a a a a a a a a good thing so long as as as as we respect the time time it it it takes for our our capacity capacity to adapt Over time time our our load load and capacity capacity should increase side side by side side Managing Injuries Now that we have a a a a a a a a a a a basic understanding of what injuries injuries are are and and why they happen the the approach to managing injuries injuries will be much clearer After ruling out red flags we approach pain and injury by gradu- ally exposing the the the the body to to to the the the the edge of discomfort to to to desensitize the the the the system to to to to the the the the desired movements while maintaining a a a a a a a a a a a training effect The goal is to to find a a a a a a a a a a a a a pain-sensitizing variable such as load volume RPE range of motion exercise selection sleep quality stress management hydration recovery etc then offer modifications to to keep the the the athlete training as as close to to the the the the desired level as as possible Once we load and train the the the system with the the the modifications in in place
with some athletes who simply cannot tolerate any other variation of the the the desired movement we most certainly should should not be be starting there They should should be be be a a a a a a a a a a a a a a last resort A bird dog has much less carry over to to to a a a a a a a a a a a a a a a a barbell back squat squat than a a a a a a a a a a a a a a a a box squat squat at at at 50% 1RM We want to to to train as as as close as as as possible to to to the the specifics required of the desired task So while this is is not a a a step-by-step approach to injury prevention (I would suggest using some sort of magic perhaps from a a a a a a a a a Hogwarts strength and con- ditioning class if that’s what you’re looking for) it it is a a a a a a a a a a a a a a a a North Star approach that that can be applied to the vast majority of situations in fin in which physique and strength sport athletes find themselves The main takeaway is is that we we cannot prevent injuries due to to their mul- tifactorial nature but we we we can can reduce injury injury risk and one of our most powerful tools in in in in injury injury reduction is is workload management: balancing load load and capacity When managing an an an an an an existing injury remember to take a a a a a a a a a a a a a a graded approach under the guidance of a a a a a a a a a a a a a a qualified healthcare practitioner n n n NGA NATURALmag
29