Pilates meets Functional Resistance Training
As a physiotherapist, I work closely with clients who are recovering from injury, as well as those looking to build strength and confidence so that they can continue to do the things that bring them joy. I believe that both strength training and Pilates should co-exist as two different, but complimentary training modalities. However, understanding the principles of strength training can help to elevate your class or rehabilitation programming.
What’s your plan?
As my time is largely split between clinical and group teaching, I often find myself reflecting on the difference in how I structure and plan these classes and the goals that I set. Ultimately, both clinical and group classes utilise the Pilates repertoire to alter and enhance motor patterns. First building and setting the foundations of body awareness and basic movement patterns. Then we look to improve mobility and stability, followed by muscular strength and power.My thought plan when programming both group and clinical classes include:
1. What is my theme or overarching goal of the class? (e.g. body slings, unilateral work,
2. Mobility first always - some type of active movement through range such as spinal bridges, hip flossing, scapular movement
3. Warm up: to create a sense of body awareness and connection to breath. This usually looks like some time of supine core work four point kneeling core work.
Generally, this is done in a low-load environment, on horizontal beds with variable repetitions and sets, However, we have the knowledge and ability to use strength training principles and progressive overload to create class plans that effectively build muscle. We can do this by:
-intentional spring/resistance choice
-layering and work/rest ratio
-exercise selection (e.g. split standing row or lunge with rotation being two of my favourites!)
Purposeful Exercise Selection: Let’s Think Function
As physiotherapists or pilates instructors, our goal is to keep our clients moving, pain free and to keep them functional! I believe that there are five movement patterns for life:
Squat
Hinge (including flexion and extension of the spine)
Four-point kneeling
Rotation
Balance
These movement patterns occur in our day to day life. If we can build strength and resilience within these patterns, we can reduce the risk of injury and improve our clients quality of life. When I am programming, ideally almost every single one of my classes captures these five moves throughout. The challenge is, can you maintain a rhythm and flow, whilst transitioning between these?
Resistance Training and Progressive Overload
Resistance, or strength training, is a very popular training modality across many different populations – and there is a good reason for that! Load selection plays an important role in programming, however, the most important component of resistance training is the principle of progressive overload. This refers to adjusting the load, volume or intensity within the training program to promote physiological adaptations. When thinking about progressive overload, we can look to plan our classes in a similar way. Whilst the concept of progressive overload generally spans across a 6-12 week program, we can still capture the essence of this principle within our classes.
For example, a standing lunge series facing the footbar might typically utilise a medium or light spring, work through 3-4 variations, with little to no rest between layers.
To bias the resistance training principles within our class, I invite you to be particular with spring choice. Guide and educate your clients to select a spring choice that is not generalised, but specific to their capacity. For example, I often explain to my clients where we are heading: “for this exercise series, I want you to be working on a heavier spring set. Something you can work on for 12-15 repetitions, for 2-3 rounds of variations.” This not only begins to then personalise your programming but also allows the client to feel a sense of autonomy and progress within your classes.
Another variable you can manipulate and utilise in class is tempo (or speed of movement). Tempo training increases time under tension and improves motor control. An example of how this might be used could be to set up on a medium to heavy spring for a single leg footwork flow:
1.Set one: 8x reps with a 2:0:2:0 tempo ratio
2. Set two: 8x reps with a 3:0:1:0 tempo ratio (slow eccentric, fast concentric)
3. Set three: 8x reps with a 1:0:3:0 tempo ratio (fast eccentric, slow concentric)
In the second set, the client will slowly control the closing of the carriage back to the stopper, then drive out with a little more speed against the spring tension. In the third set, the opposite occurs with the fast movement being the eccentric lowering of the carriage to stopper, then increasing time under tension on the drive away from the footbar. Tempo flow is a very effective tool when looking to add difficulty to a class whilst maintaining flow, as you seamlessly transition from one set to the other.
So… why do I want to prioritise strength-based Pilates programming?
As Pilates often captures a large, female audience, I would love to continue to connect and champion other instructors and professionals in the field to explore how they might be able to incorporate functional- based strength principles into classes. Within the womens health space, I work with clients across the lifespan. Within this, are often peri-menopausal or menopausal women looking for a low-intensity way to move their body. We know that menopause is associated with a natural decline in estrogen, which decreases bone mass density, muscle mass, and strength. However, there is copious amounts of research to affirm the importance of resistance training for women, particularly in improving bone density and reducing the risk of osteoporosis. Resistance training places mechanical stress on bones, stimulating bone remodelling and increasing bone mineral density.
Let’s champion clients to participate in strength training, using Pilates as a tool to lay the foundations for movement. With an emphasis on body awareness, control and coordination, I believe that Pilates and Resistance training are a perfect pair.
A hybrid way of movement.
Liv is a Nike Trainer, Physiotherapist and Clinical Pilates Instructor and Educator for Unite Health. She is the Founder of Live Active Physio & Pilates, an online movement platform that offers mat, reformer and mobility classes, as well as a variety of Hybrid strength-based programs. To find out more visit https://www.liveactivephysio.com.au/
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