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Author: Christopher Hole

What are the core skills?

What are the core skills?

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Movement Training is founded on a few key components and it’s these that make up the core skills. Breathing Joint position & awareness Joint mobility & stability Core endurance Breathing It’s the glue that brings of Movement Training together, it allows the body to relax and the brain to learn new movement. There are 2 types of breathing, costal and diaphragmatic. Costal is breathing from the chest and is associated with stress, diaphragmatic breathing is from the abdomen and associated…

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lumbar lordosis
Lumbar Lordosis: How do I correct it?

Lumbar Lordosis: How do I correct it?

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Lumbar lordosis is a condition of the lower spine. Our spine has 3 curves, at the lumbar, thoracic and cervical spine. When the lumbar curve become increased we get the condition called lumbar lordosis. These three curves have names; the lumbar and cervical spine have lordotic curves and the thoracic spine has a kyphotic curve. In order to correct lumbar lordosis there are few steps to follow: Understand the lumbar lordosis anatomy (in the following videos) Stretch the tight/over active muscles…

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Advanced Fitness: Christopher Hole Training Method Part 4

Advanced Fitness: Christopher Hole Training Method Part 4

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Introduction Advanced Fitness Training is a more specific regime of training, it’s for a person who is training for an event or competition. “An increased emphasis being placed upon sport specific training activities, which are structured to elevate athletes overall level of competitive preparedness” Advanced Fitness If your fundamental fitness has been built and you want to take your fitness to the next level, this is also a natural progression. Due to the higher intensities of training comes a greater risk…

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Fundamental Fitness: Christopher Hole Training Method Part 3

Fundamental Fitness: Christopher Hole Training Method Part 3

Introduction Fundamental Fitness Training’s aim is to develop your overall fitness, it can be described as; “The general preparatory phase is usually placed in the earlier part of the preparatory phase and is structured to emphasise the development of a general physical training base”. It’s the training I use with beginners after they have completed the movement training phase. Much of training today is performed with intensity and this is where posture begins to fail, injury risk is increased and fitness is diminished. However during Fundamental…

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Movement Training: Christopher Hole Training Method Part 2

Movement Training: Christopher Hole Training Method Part 2

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Introduction Movement Training is the first stage of the Christopher Hole Training Method, it’s the foundation to exercise for the person involved. It’s primary aim is re-educate movement, using the fundamental movement patterns and core skills. “Are you the guy that helps people move better and feel better or are you the guy that just adds strength to dysfunction” Mike Boyle Tudor Bompa describes a similar principle “ During the general-multilateral phase, strength training is performed in such a way…

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Christopher Hole Training Method Part 1

Christopher Hole Training Method Part 1

Introduction The Christopher Hole Training Method is conceptual framework of coaching movement and exercise. It’s a body of research that has been organised into a curriculum to give me greater clarity and application as coach. Like the national curriculum we use in schools it “provides pupils with an introduction to the essential knowledge” of movement and then exercise. It also “provides an outline of core knowledge” necessary to understand injury, movement & fitness. It’s broken into 3 stages Movement Training; where the…

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osteoarthritis
What is osteoarthritis of the knee?

What is osteoarthritis of the knee?

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Osteoarthritis is a form of arthritis, which is a long-term and crippling disease caused by the inflammation of joint that results in pain, sweeping, stiffness and limited movement. There are 2 common forms are; Osteoarthritis Rheumatoid Arthritis Osteoarthritis also comes in 2 forms; Primary Secondary Primary osteoarthritis is linked with the normal wear and tear of a joint that comes with ageing. Secondary Osteoarthritis is linked to heredity, injury, obesity or other causes. Osteoarthritis of the knee is normally primary…

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plantar fasciitis
Plantar fasciitis: What can I do to make it better?

Plantar fasciitis: What can I do to make it better?

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Plantar fasciitis is a painful condition that effects the bottom of the foot and there are some things you should do and some you shouldn’t. Around 1 in 10 people will develop plantar fasciitis at sometime in there life. It’s common in people over 40 years old but can occur in younger people and more likely to occur in women than men. Plantar fasciitis can be confused with policeman heel, but they are different. Policeman heel is an inflammation of…

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How to create a strong lower back that can overcome back pain

How to create a strong lower back that can overcome back pain

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  On a regular basis I work with people who want to get a strong lower back that can cope with the demands of everyday life and overcome pain. The answer to this doesn’t always lie in the exercises or workouts you do but more in how you do the exercises and workout you do. With that said there are exercises that are better than others and I will discuss those. Before we get onto them we first need to…

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