Enhance Training with Procedos Platform9 by Adding Variations to Each Movement
Procedos Platform9 offers unique opportunities to integrate and develop movements using the variables ACTION (movement type), ENVIRONMENT (surroundings), POSITION (body position), DRIVER (force application), DIRECTION (direction of movement), HEIGHT (elevation), DISTANCE (range), LOAD (weight/resistance), RATE (speed), and DURATION (time). Here’s how each movement can be modified:
1. Hinge (Hip Hinge)
- ACTION: Combine with arm movement, such as reaching hands toward position 7.
- ENVIRONMENT: Perform on an unstable surface, like a balance pad.
- POSITION: Start from a low squat before hinging.
- DRIVER: Add arm motion while holding a weight.
- DIRECTION: Perform the hinge in a diagonal motion toward position 5.
- HEIGHT: Add a lift from a lower starting point with weights.
- DISTANCE: Position the feet wider apart to change the angle of the body.
- LOAD: Use a kettlebell to increase resistance.
- RATE: Increase speed to focus on explosiveness.
- DURATION: Perform slower hinges to build endurance and control.
2. Squat (Knee Bend)
- ACTION: Add a rotation of the torso toward position 4 at the bottom.
- ENVIRONMENT: Perform outdoors on uneven terrain.
- POSITION: Start in an asymmetrical position with one foot slightly ahead of the other.
- DRIVER: Use arms to hold a medicine ball and press it forward during the ascent.
- DIRECTION: Perform the squat with a lateral movement toward position 6.
- HEIGHT: Perform the squat on an elevated platform to increase range of motion.
- DISTANCE: Extend the arms further forward to challenge balance.
- LOAD: Use a barbell to add resistance.
- RATE: Perform quick repetitions to develop power.
- DURATION: Hold at the bottom for 5 seconds per rep to build strength and endurance.
3. Lunge (Step Forward)
- ACTION: Add an upward arm reach while stepping forward.
- ENVIRONMENT: Perform on grass or sand to vary the surface.
- POSITION: Start from a kneeling position before lunging.
- DRIVER: Hold a weight in one hand to create unilateral load.
- DIRECTION: Combine the lunge with a lateral movement toward position 8.
- HEIGHT: Perform from an elevated position, like a step-up box.
- DISTANCE: Increase the step distance to challenge the range of motion.
- LOAD: Use weight plates to intensify the movement.
- RATE: Perform lunges in rapid succession to simulate sport-like actions.
- DURATION: Hold the end position for 3 seconds to build stability.
4. Pivot (Rotation)
- ACTION: Add a ball throw at the end of the movement.
- ENVIRONMENT: Perform against a wall for feedback.
- POSITION: Start from a low squat before rotating.
- DRIVER: Use a medicine ball to increase rotational force.
- DIRECTION: Rotate diagonally from position 1 to 7.
- HEIGHT: Perform the rotation in a low squat to decrease elevation.
- DISTANCE: Extend the arms further to increase the range of motion.
- LOAD: Add a weight vest for increased resistance.
- RATE: Perform faster rotations to improve reaction and power.
- DURATION: Hold the end position to practice balance and control.
5. Reach (Extension)
- ACTION: Add a diagonal curvature of the spine while reaching.
- ENVIRONMENT: Perform near a mirror to monitor movement.
- POSITION: Stand on one leg to challenge stability.
- DRIVER: Use a resistance band that requires pulling during the reach.
- DIRECTION: Reach toward position 7 with one hand while the foot points toward 3.
- HEIGHT: Reach for a high point, such as a hanging ring.
- DISTANCE: Extend arms and legs further to increase the reach challenge.
- LOAD: Hold a light dumbbell for added resistance.
- RATE: Perform quickly to practice dynamic reaching movements.
- DURATION: Perform a slow reach to build control and endurance.
6. Lift (Raise)
- ACTION: Lift diagonally from position 8 to 1 with a medicine ball.
- ENVIRONMENT: Perform on uneven terrain to challenge stability.
- POSITION: Start in a kneeling position before lifting.
- DRIVER: Add a hip rotation during the lift.
- DIRECTION: Lift diagonally upward toward position 5.
- HEIGHT: Start the lift from the ground for a greater range of motion.
- DISTANCE: Hold the weight farther from the body to challenge control.
- LOAD: Use a heavier kettlebell to increase intensity.
- RATE: Perform the lift explosively to build power.
- DURATION: Hold the weight at the top for 3 seconds to train endurance.
7. Push (Press)
- ACTION: Add a dynamic transition to standing with a jump.
- ENVIRONMENT: Perform with hands on an inclined surface, like a box.
- POSITION: Place one hand on position 2 and the other on position 8.
- DRIVER: Hold a weight plate and press it forward during the push.
- DIRECTION: Press diagonally upward toward an overhead point.
- HEIGHT: Place feet on an elevated surface to alter the incline.
- DISTANCE: Move hands farther apart to challenge stability.
- LOAD: Wear a weight vest for added resistance.
- RATE: Perform faster presses for increased explosiveness.
- DURATION: Hold at the bottom position for 2 seconds per rep to build control.
These variations allow you to tailor Procedos Platform9 training to your specific goals, levels, and needs, whether focusing on strength, endurance, or mobility.