A huge thanks to all who attended Saturday’s Trigger Point Myofascial Compression Techniques (MCT) Workshop here at Intrepid. We had a good mix of gym members and non-gym members. The morning was spent learning some background about the company Trigger Point Therapy, getting acquainted with the TP Performance Kit tools, learning about fascia, and finally biomechanics and the injury cycle. After lunch is when the “fun” began. Starting from the lower leg, we made our way all the way to our chest and upper back rolling and manipulating 12 specific areas. Our primary focus are what Trigger Point refers to the major ones as the “Ultimate 6”: Soleus, Quads (Rectus Femoris, and Vastus Lateralis), Piriformis, Psoas, Pectorals, and Thoracic Spine. The other areas are referred to as the 6+ areas and are meant to help beyond just rolling the Ultimate 6.
My biggest takeaway from the workshop was having a structured program for rolling. Used properly rolling is a vital part of a warm-up and workout prep, as well as a cool-down and workout recovery. With self myofascial release rolling, I find athletes often don’t understand how much is enough and are finished rolling before I’ve even had the chance to finish my sentence, or they fail to recognize when to call it quits and end up bruising themselves and making their issue worse. If nothing else, the Trigger Point programming is a good starting point that puts you into the target window helping you get the most out of each rolling session without going overboard. Lucky for you four Intrepid coaches attended the workshop: Ruth, Holley, Alia, and myself; along with Brendan and Nick D. so hit us up for more on how to use the Trigger Point tools beyond freestyling it. We have three kits now for use at the gym, but if you’d like your own or the GRID roller visit their site here and purchase your own.
Power Snatch+Overhead Squat 3×2
In Teams of 3, Perform 3 Rounds of:
AMRAP Bench Press in the time it takes your teammate to row 500m (135/95#)
Rest (Spot your teammate bench pressing)