Workshop DETAILS
Location: Hype Gym, Union Square, NYC
Speaker: Dr. Pat Davidson
Topics discussed:
- Kinetics: Force, Velocity, Duration of exercise. How to categorize.
- Kinematics: Stance and planes of motion. How to properly position and facilitate.
- Stretch Shortening Cycle: How it relates to performance and injury.
- Mass 3 exercise protocols: Stim day, recovery day, accessories.
Spoiler Alert: Pat rocks, great content - check out his Facebook page for the next workshop.
“All models are wrong, but some are useful.””
Sunday is a difficult day to spend in a gym doing continuing education. It is my sacred day off, most cherished and protected, but when Pat Davidson wears tight pants to the party, how could I resist?
Pat’s primary lecture goal was to review the main exercises and justification behind the early makings of Mass 3. This began with his working model, broken down into two core components of biomechanics: kinetics and kinematics. To keep it simple, kinematics is the description of motion (types of motion, body positioning and planes of movement). Kinetics is the quantification and analysis of forces and torques that cause motion.
Pat split kinematics into two main categories, stance and plane. Stance refers to the body’s starting position of a movement: Bilateral, Asymmetrical-anterior to posterior, and Asymmetrical-lateral. An example of a bilateral stance is a squat or pushup. An example of an anterior to posterior asymmetrical stance is a split squat or single arm cable row. An example of a lateral asymmetrical stance is a lateral sled drag or arm bar. Pat uses the three planes of movement, sagittal, frontal and transverse, to then describe the action taking place and muscles which should be facilitated. Example: Asymmetrical anterior to posterior stance, facilitating sagittal plane movers, and frontal and transverse plane stabilizers. AKA split squat.
After the categorization of kinematics, kinetics is then applied. Pat identifies Force, Velocity, and Duration as the core components to be used and measured. Within this framework, force is broken down into low, moderate and high. Same with velocity, low, moderate and high. Lastly, duration is broken down to short, moderate and long. Example: low force, low velocity, short duration = warm up. High force, low velocity, short duration = power lifting. High force, high velocity, short duration = olympic lifting. Moderate force, moderate velocity, moderate duration = assistance lifts. Low force, low velocity, high duration = aerobic exercise. And so on.
Pat utilizes this framework for programming. Are we checking each box? Does each box cater to the client or athlete’s goals? Are we satisfying different fitness qualities? Do the fitness qualities we primarily focus on result in desirable outcomes? Can we measure it? God knows it all. Everyone else must bring data.
Discussing fitness qualities brought us to the the stretch shortening cycle (SSC). The SSC is defined as an eccentric contraction immediately followed by a concentric contraction. Example: depth jump to box jump. Example: step off a curb and immediately jump back to avoid getting hit by a bus. The SSC phenomenon creates tension in the muscle and elasticity in the tendon. For example, during a depth jump to box jump, the gastrocnemius becomes tonic, and a stretch reflex occurs in the achilles tendon. This is governed by the muscle spindles. When lifters only lift, they develop muscular strength and improve the ability to create muscle tension, but don’t develop and improve the stretch reflex of the associated tendons. This is demonstrated by the meathead who can squat 495 but is utterly unimpressive when performing a box jump. Not only is this lack of athletic performance super lame, but the absence of a competent SSC system can lead to injury. Plyos of some sort must be done. This is especially important with an older population and anyone who cares about running and quickly changing direction.
After some thoughtful discussion, and a few dad jokes, we got into the practical component. Pat talked us through his process with brand new clients, and two different days of Mass 3. A few lucky (unlucky) participants were chosen for demonstration purposes. I’m not going to write about this in detail, you just have to attend a Davidson seminar, relentlessly ask him for the protocols, or just wait for the ebook and workout to drop. I will say that Mass 3 is somewhat similar to Mass 2, but incorporates statodynamic exercise. This is essentially tempo work, utilizing all 3 planes, locked into a centered position which you need to feel in order to truly appreciate. There is also an “easy day” built in, and it’s not all that easy. If you know Pat, then that makes perfect sense.
I highly recommend participating in anything Davidson is a part of. These workshops are worth their weight in gold and are very reasonably priced. Pat holds weekly workshops every Wednesday at Hype Gym for $30. Can’t beat it. Show up, pick his brain, volunteer for exercises, ask questions, go home and experiment. That’s the winning formula.