Practice in Physical Therapy and Sports Performance

August 1, 2018

Practice Makes Perfect in Weightlifting: The Role of Motor Learning


Everyone has heard the saying “practice makes perfect” many times. I have personally heard it from almost everyone around me: my parents, my friends, my coaches, my teachers and even from the guy at the gym who struggles with a 40kg snatch (well, more like 35kg).


What Is Motor Learning in Weightlifting and Therapy?


It is very true, practice does make perfect, but what does this really mean?


Let me start off by saying that all physical therapists and weightlifting coaches believe in the same concept –  motor learning. This is “a change in the capacity of a person to perform a skill, the result of practice or experience” (O’Sullivan S, Schmitz T, Physical Rehabilitation. 5th ed, Philadelphia, FA Davis, 2007). In other words, motor learning is the essence of leaning a new skill, be it walking for someone after a brain injury or performing the snatch in weightlifting.


This concept is built upon an understanding of how all constructs of motor leaning are combined and utilized to essentially teach someone how to perform the needed skill. One of these constructs is practice. The concept of practice can be divided into different types of practice (schedule of practice) and each type of practice should be used wisely in accordance with the circumstances at hand.


Different Types of Practice in Weightlifting and When to Use Them


Here is a short list of these different types of practice and when they should be used in weightlifting, or even in therapy. I’ve also included some practical examples from weightlifting:


  • Mental – just like it sounds, repeating the skill in your head rather than physically. This can be a helpful type of practice for someone who is new to performing the skill and can reduce their fear of doing it. Think of a new lifter who hasn’t snatched before. Let them help and understand the constructs of the whole snatch and ask them to describe the movement to you.
  • Distributed – practice time is generally shorter than rest periods. This type of practice should be used when the athlete is required to perform at his/her best, for example during a competition. It could also be used with an athlete who has decreased motivation to train but who is still expected to lift properly. For example, a clean and jerk performed only for four sets of one repetition.
  • Massed – practice time that almost has no rest periods. This practice is rarely used because it is very demanding on the nervous system and could cause unwanted reactions to movement and eventually injuries.
  • Blocked- the type of practice that everyone thinks of, drilling the same movement again and again. Highly effective with new lifters.
  • Variable- practicing various skills at one time. This practice is highly effective when you want to increase functional abilities. Think of going from snatch right into clean and jerk, somewhat different movements but it can be very useful for learning the lifts. I personally use it often during warm ups with my athletes.
  • Random – practicing several skills but with no known order. This practice is highly effective in improving the retention of the skill. Think of a coach asking one of his athletes to perform a hang clean right after he/she stood up after picking the barbell off the floor.
  • Serial – practicing several skills but now in a known order. Just like random practice, this is highly effective in improving the retention of the skill. Think of having to follow a complex set, let’s say, overhead squat with snatch press and snatch balance.


Conclusion:


A good coach/therapist will use these types of practices frequently. But overall it is up to the athlete to practice. Too often I see athletes and the general population become so frustrated with weightlifting that they just stop all together and move on to a new sport. The fact is that weightlifting is a sport and it is a skill. Skill is not developed in a day or a week, or even in a year. The best lifters in the world compete after practicing the movements for more than a decade, day after day, sometimes twice a day, sometimes three times a day. Not everyone wants to reach competitive levels in weightlifting, but if you do, you know what you need to do – PRACTICE.


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August 10, 2024
Blood Flow Restriction Training (BFRT) is a rehabilitation technique used to enhance muscle strength and growth by applying a cuff to partially restrict blood flow to a muscle during exercise. This method allows patients to gain the benefits of muscle hypertrophy and strength gains using low-intensity exercises. In physical therapy BFRT is particularly advantageous in settings where patients are recovering from injuries or surgeries, as it reduces the mechanical load on joints and tissues, minimizing the risk of re-injury.  The benefits and advantages of BFRT include: Muscle Strength and Growth : BFRT promotes muscle hypertrophy and strength gains even with low-intensity exercise, which is crucial for patients who cannot engage in high-intensity workouts. Accelerated Recovery : By enabling effective training at lower intensities, BFRT helps maintain muscle mass and strength during periods of limited mobility, aiding faster recovery. Reduced Joint and Tissue Stress : BFRT allows for significant muscle engagement without the high loads that could strain joints and soft tissues, making it suitable for patients with orthopedic issues or those recovering from surgeries. Versatility : BFRT can be applied to various body parts and adapted to different exercise modalities, making it a flexible tool in a therapist’s toolkit. Enhanced Safety : The low-intensity nature of exercises performed with BFRT reduces the risk of overtraining and injury, providing a safer rehabilitation option for patients at different fitness levels.
August 10, 2024
Force plates are a valuable tool in physical therapy, offering a range of benefits that enhance the quality of care and outcomes for patients. Here’s a detailed explanation of their advantages: – Objective Data Collection Force plates provide objective, quantitative data on ground reaction forces, which are essential for understanding how a patient’s body interacts with the ground during various activities. This data is critical for accurately assessing biomechanical performance and movement patterns, such as gait, balance, and jump dynamics. Unlike subjective assessments, force plates offer precise measurements, which lead to more accurate diagnoses and treatment plans. – Enhanced Assessment and Diagnosis With the detailed information force plates provide, physical therapists can identify subtle imbalances and asymmetries that might not be visible to the naked eye. For example, discrepancies in how much force each leg produces can indicate underlying issues, such as muscle weakness, joint instability, or improper technique. Early detection of these issues allows for timely intervention, potentially preventing more severe injuries. – Personalized Treatment Planning The data from force plates enables the creation of highly individualized rehabilitation and training programs. By understanding a patient’s specific movement deficiencies, therapists can tailor exercises and interventions to target these areas. This personalized approach increases the effectiveness of therapy, as interventions are specifically designed to address the patient’s unique biomechanical profile. – Progress Tracking and Outcome Measurement Force plates facilitate the objective tracking of a patient’s progress over time. By regularly assessing changes in force production, symmetry, and other key metrics, therapists can evaluate the effectiveness of treatment interventions. This ability to measure outcomes quantitatively helps in refining treatment plans and ensures that patients are making measurable improvements. – Injury Mitigation and Performance Enhancement For athletes and active individuals, force plates are particularly valuable for optimizing performance and preventing injuries. By analyzing the forces involved in specific sports movements, therapists can identify risky movement patterns that may predispose an athlete to injury. Interventions can then be designed to correct these patterns, enhance performance, and reduce the risk of future injuries. – Comprehensive Documentation and Communication The data collected from force plates can be documented and shared with other healthcare providers, coaches, or trainers, fostering a collaborative approach to patient care. This comprehensive documentation supports a continuum of care, ensuring that all parties involved have a clear understanding of the patient’s condition and progress. – Patient Education and Engagement Visual and numerical data from force plates can be a powerful tool in educating patients about their condition. When patients see the objective data, such as force distribution and asymmetries, they often gain a better understanding of their issues and the rationale behind their treatment plan. This understanding can enhance patient compliance and engagement in their rehabilitation process. Incorporating force plates into physical therapy practice elevates the standard of care by providing precise, objective data that enhances assessment accuracy, personalizes treatment plans, and tracks progress. This technology not only aids in injury prevention and performance enhancement but also fosters better communication and education, ultimately leading to improved patient outcomes.