My final learning experience in the states, and the second time visiting the Poliquin Strength Institute, was to complete the practical component of the Poliquin International Certification Programme Level 2.
My first visit to the PSI was completely classroom based, whereas on this occasion it was mostly oriented around being in the gym.
Course outline
The practical component of the PICP 2 focuses the assessment and training of the lower body. The assessment for the lower body, termed ‘structural balance’, differs from that of the upper body, which is detailed in level 1.
For the upper body, the structural balance assessment involved testing the strength around the shoulder and the elbows, looking for ideal strength ratios (e.g. the Scott curl should be 46% of close grip bench press). Whilst the level 2 does briefly mention lower body strength ratios (for example the front squat should be 85% of the back squat,) it is more concerned with optimal mechanics of the ankle, knee and hip joints first.
The lower body structural balance includes 4 tests (Klatt test, rocker board squat, wobble board split squat and sit-fit split squat). The idea is that when performing these movements under stress, significant imbalances reveal themselves, which can then be verified with length-tension tests.
The results of the structural balance then dictate the training, stretching and where necessary, soft tissue therapy for the athlete.
During the course, several attendees performed the structural balance tests in front of the class and the instructors. Whilst the instructors made it look easy to be able to interpret the tests, it became apparent from doing them by ourselves that it is an acquired skill that will take time to develop.
Single leg training was a big component of the seminar and was shown to be a useful tool for ironing out imbalances and preparing athletes for bilateral exercises. However, the technique for performing the single leg exercises was different from how the majority of coaches use the exercises, in that greater knee flexion in the front leg is demanded.
Furthermore, the exercises aren’t just thrown into the programme willy nilly – a continuum of exercises exists and the athlete can only move onto the succeeding exercise once mastering the current exercise.
For example, the walking lunge is more advanced than most people give it credit for and should only be given to an athlete who has a good level of strength at the ankles, knees and hips.
Prior to being in the gym, we had a lecture on the area that was to be trained. The training covered step-ups, split squats, lunges, squats, deadlifts, posterior chain, hamstrings (as knee flexors), abdominals and calves.
For each group of exercises, we were taught how to progress the exercise, variations of the exercise and different methods that can be used to perform the exercise.
For example, take the leg curl. There are 4 different machine (lying, kneeling, standing and sitting) and 3 different variations (toes out, toes in, toes neutral), which equals 12 variations. Furthermore, you have the option of doing 2 legs up and 1 leg down, ¼ rep + 1 full rep, double barrell, feet plantarflexed, feet dorsiflexed and the list goes on…
The point here is that the more variety you have as a coach, the easier it is to make small changes to the programme whilst ensuring progression. It also teaches you to have a more options when equipment is limited and also when athletes display different requirements.
A great new addition to the course was Stuart McGill’s work on maintaining lower back health. Essentially, the key is to have endurance in the low back and not just huge strength, thus if you can’t hold a back extension for 2 minutes, you need to work on it!
The workouts
The part that made the course most enjoyable and brought everyone together was lunch time.
The second most enjoyable part of the course that brought everyone together was the training. At the end of each day, we were all given workouts, designed by one of the instructors that had to be completed in groups of 4.
Day 1 was high-volume structural balance. Straight forward stuff but we were all criticised for not looking lively.
Day 2 was high intensity and all the groups had 10 sets of deadlifts. One group had sets of 1 with a 10 second eccentric (one guy did 200kg at a body weight of ~77kg), others had to put 8 second pauses in the eccentric/concentric and our group had 3-5 reps with a snatch grip. At around set 6 I lost a big chunk of skin and made a small mess.
Day 3 had been built up over the past couple of days as being nasty and we were not let down. All the groups had a different death circuit to complete. Our circuit was 4 sets of the following:
A1) Rear foot elevated split squat 8-10 reps 3010 60 seconds rest
A2) Seated row supinated grip 12-15 reps 3012 60 seconds rest
A3) Leg press 15-20 reps 2010 60 seconds rest
A4) Incline press 8-10 reps 3010 2 minutes rest
The rest periods and tempos had to be strictly adhered to and the instructors were on the prowl to make sure everyone complied. If you completed all the reps, the weight HAD to go up on the next set.
After finishing set 2, a small part of my soul died.
All you could hear during the session was effort. No talking and no time wasting. Exactly how training should be. At the end of set 4 no one was standing. Everyone was trying to remain as still as possible so as not to be the first one to trigger an explosive vomcano.
Full credit to Andre, Derek and Ryan – they pushed everyone to their limit and it was great to be subjected to their years of coaching experience.
5 things I learnt
1) Training the hamstrings in knee flexion will increase stability at the knee. Training the hamstrings exclusively in hip extension won’t do this.
2) When the rear leg becomes sore during a split squat, then it’s most likely because the muscles are too tight and contracting as a result of being unable to tolerate the stretch.
3) If a muscle on one side appears tight (for example, hip rotators), it might actually be the muscle on the other side that’s tight and is causing the problems.
4) If the client/athlete can’t stick to the tempo you’ve prescribed them then the weight is probably too heavy. Furthermore, if they can’t stick to the tempo as you need to keep addressing technique, then the exercise is too advanced.
5) There are currently no videos on youtube of anyone performing the Peterson step-up correctly - get taught by someone who knows how to do it properly.
The PICP 2 was a great way to finish the trip as it was highly enjoyable, run by great instructors who were passionate and loved what they do and full of great, highly motivated attendees.
Additionally, I think that for further insight into exercise technique (in particular the squat and deadlift), Mark Rippetoe’s Starting Strength Seminar complements this qualification perfectly.
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