Training Program Description
The Primal Rotational Patterns system uses 13 basic movement patterns to produce 20 exercise stations. Across the entire system, there are 52 workouts. The 13 Primal Rotational Patterns mobilize the entire fascial web.
From the patterns, movement is deconstructed into five techniques. These are concentric-duration (C-D), eccentric-duration (E-D), isometric-duration (ISO-D), drop-catch (D-C), and catch-reversal (C-R).
Concentric-Duration (C-D)
The term concentric refers to how a primary mover – a muscle that acts directly on a load – behaves when the load is lifted. Concentric contractions occur when muscles overcome the mass of the load, thus shortening. In concentric-duration training, we work exclusively on the lifting phase.
Eccentric-Duration (E-D)
Eccentric refers to the opposite of concentric, and occurs when muscles are contracted but lengthening under tension. As a result, the load is lowered across the duration. We use eccentric duration training to restore ability to begin to express full range of motion under conditions of stress.
Isometric-Duration (ISO-D)
ISO is short for isometric, and refers to isometric contractions. These occur when muscles are innervated (contracted), but no movement occurs. A good example is pushing against a brick wall.
Isometric contractions do not actually exist in reality because of the primal rotational pattern – the rotational / counter-rotational cascade that occurs in the skeletal system with all movement. The term is used here to infer that we use a training technique to improve bottom position strength.
Drop-Catch (D-C)
Drop-catch methodology takes strength across range of motion – called mobility – and exposes it to high eccentric stress. In D-C, we perform sets of 5 reps per exercise, beginning at the top of the movement.
The goal of the technique is to drop or pull the body into the bottom position as powerfully as possible and catch, or arrest, movement at the bottom position. The immediate stoppage of movement creates a high level of eccentric contraction.
Catch-Reversal C-R)
Catch-reversal summates movement to allow us to train the stretch-shortening cycle, also called the plyometric reflex, at full speed. This is the speed of sport applied to a 20-exercise training session.
In order for C-R to cause no lasting trauma, strength through range must be established via the application of methods that use time, or duration. The element of time must then collapse to teach the body to instantaneously change direction under heavy stress.
First Training Session – Placement
Every trainee begins the program with Placement. Placement in this sense refers to a short evaluation – 10 minutes or less – that places you in the appropriate workout within the system. During Placement, the width of your dominant hand width is recorded. That measurement, along with your mass (weight), is used to determine the loads of each exercise. Your mass is updated at the beginning of each workout.
A digital clock with chimes is used to track work and rest time. A complete workout is completed in 61 minutes.
Training is conducted in bare feet. Cell phones / pagers are not allowed on the training floor, and are placed on a shelf along with your shoes as you enter the facility. Water is provided onsite, and is the only beverage allowed. No food is permitted on the training floor.
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