Pattern Based versus Joint Specific Training

Most fitness programs are built upon pattern based training. Push, pull, hinge, squat patterns are repeated in varying exercises but all are essentially the same movement(s) for our joints. While this is a great way to increase strength, muscle hypertrophy etc...it leaves a bit on the table for what our joints are capable of training

That is where joint specific training comes into play. Think of it like a supplement to hit all the movements and directions what your pattern based fitness programs will miss.

Let's talk about squatting for example (which by the way is a great way to strength train quads, glutes, adductors etc...). From a joint perspective the lumbar spine, hips, knees, ankles all move linearly in a squat pattern. Meaning they primarily flex and extend and if we want to get technical, a small amount of rotational work. But we know joints like the hip and ankle have an enormous amount of rotational capability that is space we can readily train into. 

You will often hear me describe joint specific work as 'mobility' training and I say that because it is what most people will most easily understand. However, those that have worked with me or trained with me know that joint training can be as muscularly fatiguing as traditional lifts such as squat and deadlift. 

We can target the muscles, tendons, and ligaments surrounding the joint at varying angles and positions to provide a different type of stimulus for our training.

Often times in joint training your resistance is internal meaning you are creating muscle tension from within and essentially fighting against your own body weight/position. This varies from traditional pattern based training where resistance is typically external (weight, bands, chains, etc...)

What are the benefits of joint specific training?

Prepare for the chaos that is life

Expect increased resiliency of the joint capsule, ligaments, tendons, and muscles in ranges of movement that your pattern based training won't hit. And let's face it, life isn't really pattern based.

When you bend over to quickly grab your toddler before they run into the street you probably aren't setting up into the perfect hinge. My bet would be that if your spine flexes to do this, you are OK with that risk. 

What about when hit uneven terrain and it causes masses amounts of rotation at your hip and knee, did your perfect squat set-up prepare you for that? 

Joint specific training prepares your body for a variety of scenarios or positions that you may intentionally unintentionally find yourself in.

Expand the capability of joint movement and tolerance

 And this has great carry over to your pattern based training! Maybe you are interested in increasing your back squat, BUT you get pinching in the front of your hip at a certain weight or maybe it hurts the inside of your knee. 

If we target the hip and knee with some specific work, we can start to gradually expand the amount of movement in the joint capsule ,which will open up some space. That extra space gives us more range of motion to play with. 

We can then train the joint to start working in the outer limits of that new range so that when you drop down into that heavy back squat, your hips have adequate movement which decreases the rotational demand of the knee. Which means happier knee, happier hips, and happier you because now you can progress you strength in a squat. 

Prevent degenerative changes

 Before you present the argument that arthritis is genetic and there is nothing you can do to stop it, I want to remind you that only about 30% of osteoarthritis (AKA cartilage loss and degeneration) has a genetic component. Which means 70% is lifestyle attributed. 

Articular (joint) cartilage doesn't have great blood supply, which means it REQUIRES movement to stay healthy. And we need to provide the ENTIRE joint capsule with input and movement and as we already discussed, pattern based training will only hit a portion of what the joint can do. Enter joint specific training to again supplement the missing movement.

A daily CARs routine is a great way to ensure joints are getting this necessary movement (have another blog post HERE all about that), but then to take it up a notch we start making that joint work more intense and for longer time under tension. This is done with something called PAILs/RAILs and end range training.

Increase communication between our body and the brain

 In the medical world, we call this proprioreception which is you body's ability to tell the brain where it is at in space. There are receptors located within your joint capsules whose job it is to report information straight up to your brain and central nervous system. 

In a linear, pattern based training world your brain will only receive information regarding those specific movements and ranges. Anywhere else your joint may end up is sort up lost on your brain because it has no information from you moving and functioning there. 

Joint based training seeks to provide your brain with that information. That is, essentially, the foundation of true mobility training. Give your central nervous system and joint enough input in a certain position so that the brain will allow you to move there regularly. 

So what do I recommend?

 KEEP DOING YOUR PATTERN BASED STRENGTH TRAINING. There are massive benefits to increasing overall strength and muscle mass. But also INCORPORATE JOINT SPECIFIC TRAINING!

You need both! And they can compliment each other really well. 

What does this look like? It sort of depends on your goals and current condition. For those working through injury they may be a littler heavier in the joint specific training. Those who are currently performing and feeling well may need less joint training for maintenance. 

In general, I recommend ,at minimum, a daily CARs practice for everyone. And then based on your currently training and goals, a couple supplemental joint specific sessions per week focusing on deficits, injuries, or areas that you would like to improve. 

Interested in Joint and Mobility Training with me?

 My on demand platform, Upgrade Your Joints will give you all the tools and resources to start training proactively against unwanted pain and injury. Joint training classes are follow along with cueing provided in real time so you can train confidently and know exactly what to focus on. Follow preset programs or pick and choose the classes you want to take and when you want to take them. 

I give you all the proactive training education and advice that I have learned over my 12 years in the health and fitness industry. My ultimate goal is to help you remove physical barriers and limitations to movement so that you can continue in your career, fitness journey, active lifestyle etc...with less risk for injury and pain.

Click HERE to learn more. 

Stay strong,