NX Labs Finalist Report

Aug 30, 2009

 

NX Labs Sport Performance Finalist Report -

My Experiment

Using my knowledge and experience in the world of fitness training and nutrition, I have decided to do a little experiment. Over a 6 month period, I will be using the two main principles in weight training; gradual progressive overload, and periodization, to progress at two of the most difficult forms of dance - Bboying, and Popping.

What I'm going to do here is break down all the physical aspects of the dance, and identify areas that require specific training stimulation.

The dance can be broken down into 4 Main categories.

Toprock refers to any string of steps performed from a standing position, relying upon a mixture of coordination, flexibility, agility, style, rhythm, vigour, and aerobic endurance.

Footwork refers to the dancers' proficiency with foot speed and control by performing footwork combinations to music. Footwork requires coordination, flexibility, agility, muscular endurance, rhythm and style. These combinations usually transition into more athletic moves known as power moves.

Power Moves are often large, strenuous movements involving rotation of the torso or body.  Power moves require high anaerobic endurance, power, high range of joint mobility, flexibility, technique, and most of all, the ability to generate momentum and force, and control the force generated by the body.

Freezes are usually performed at the end of a set that halts all motion. Freezes require strength, stability, balance, and mobility.

Popping is primarily based on the technique of quickly contracting, and relaxing certain muscle groups in sync with music, to create an illusion that the body is popping. Popping is typically combined with other techniques such as waving, isolating, tutting, strobing, slow motion, twisto flex, and more. As the muscles develop through rest and nutrition, and body awareness increases through practice, the pops become harder, and isolations becomes clearer. Only gradual progression will allow for this type of muscular development, and body awareness.

Both of these dances require specific stimulation, rest, and nutrition. This is where progressive overload and periodization come in to play. You cannot learn a specific move in one day. The science behind gradual progressive overload happens at a neuromuscular level.  When a move/exercise is tried for the first time, the mind creates a neural web; a very weak one. Constant stimulation of the newly created neural web will allow for it to become stronger and more solidified, and in doing so, will occur gradually.

I have learned that the specificity of your goals is extremely important when it comes to creating an exercise and dance practice routine. As both dances are extremely physically and mentally demanding. Too much stimulation will result in injury and/or cns down regulation, even sickness...trust me, as I am currently icing my ankle, hip flexor, and elbow while sipping on neo citron.  From the physical aspect, exercise and resistance training cause micro tears in the muscle, and when well rested and nourished through diet, will come back stronger and more efficient. If not properly recuperated, a full tear can occur leaving the muscle weak, and resulting in compensation of other muscles, and overuse of the joint... thus creating more problems. 

This experiment's outcome has lead me to understand that for any sports performance routine, you need always remember that progression needs to occur gradually, or not at all. And to consistently change the routine to accommodate adequate rest and recuperation and rehabilitation of potentially overused muscles.

And to eat your oatmeal every morning.

 

Practice doesn't make perfect,

Perfect Practice makes Perfect

 

 

Tyler P

NX Labs Sports Performance Finalist