IOL Strength and Conditioning

Having a trainer move you through a joint mobilization program or a masseuse go to work on your soft tissue is fabulous. But it’s not enough. This stuff is of the “daily importance” variety, and none of us are rich enough or have enough time to trot across town to get that kind of hands-on help. We need a program to follow at home, something that requires cheap or free tools and that can be done quickly, pre- or post-workout as needed.

In the forum and around the internet we’re picking up more and more pieces of the puzzle, and for a lot of people practice makes perfect… the picture’s getting clear. Others, though, need guidance: What’s a foam roller?; what’s it do and how do I use it? and what’s joint mobility? isn’t that the stretching I did in high school? are common questions we hear, and maybe these are questions you’re wondering right now.

Nick Tumminello, a trainer and educator at PerformanceU, set out to document two main pre-workout programs he uses with his clients (and what he suggests they do at home on off-training days) to make this material available to those of us without hands-on guidance. His two Secrets dvds, Secrets of Self Myofascial Release and Secrets of Self Joint Mobilization, answer the questions you have, and add a few twists to the mix for the somewhat educated.

This is done in a live setting; an athlete goes through the pre-workout rolling as Nick instructs so we can see how the movement is done correctly while we listen to his coaching.

Covered, from the bottom up: plantar fascia, gastroc/soleus, illiotibial (IT) band, piriformis, low back, adductor, quadriceps, tensor fascia latte, groin, lats, posterior shoulder, and chest and shoulder.

Because I already knew most of the rolling techniques of the Myofascial Release dvd, the Joint Mobilization held my attention better. Still, I got a few valuable tips, ideas I hadn’t seen before as he introduces foam rolling and other self-massage implements, tips and warnings and when to use which tool. This is the best foam rolling demo I’ve seen, including other dvds and a couple live sessions at conferences.

Secrets of Self Myofascial Release, 25 minutes, $29

I’m very [read: extremely very] into joint mobility, and have been reading, watching and practicing variations of joint mobility exercises about a year, long enough that I’m pleased to see unusual stuff a bit off the beaten trail. You should see my hen-scratching as I scribbled bits and pieces—and stickmen—while Nick explained his joint mobilization moves. If you’re not already doing joint mobility, this dvd offers all the basics, plus a few real golden keepers.

Covered, after a short pre-mobilization trick: ankle mobility (3 techniques), T-spine mobility (4 variations), shoulder mobilization (3 exercises), hip mobilization, (2 options), closing with two shoulder and hip coordinated movements that I’ll be adding to my daily mobility program. These… these were outstanding! Here’s a look at one of them.

Lest you think I’m completely in the tank for Nick, I do have one criticism and that’s price. To be fair, it’s a trend that’s growing industry-wide in which a 30-minute dvd selling for $49 fits right in, but I just don’t agree with it. Still, the material is original, and that’s a lot more than I can say for a number of other pricey dvds.

These are quality educational pieces, especially for readers amped and ready to start but having no instructions. If you regularly do the exercises and foam rolling shown on these dvds, you’ll be all set and ready to train well… for a long time into the future. Good job, Nick.