In the modern world, our most difficult challenge is the elimination of distractions. To combat this obstacle in life, ancient Romans used the phrase, “omne trium perfectum”, meaning everything that comes in threes is perfect, or every set of three is complete. Storytellers (The Three Little Pigs or the 3 spirit visits in the Christmas Carols) and public speakers have used this rule to structure their intended message. As you train, or train others, to prepare for a sport, what is your intent? Intent is an aim or purpose that comes from a specific state of mind. But this is not an article about goal setting, but something more important; what areas or categories are you actually setting your goals in.
The Big 3 for GRFOur main goal is to improve an athlete’s movement signatureTM, their ground reaction force (GRF) sequence that can increase both power and efficiency (see Sparta Point). The 3 major factors affecting this GRF movement signatureTM are shown to the right. Strength is the ability to exert force, can be lifting, jumping, core, etc.. Regeneration, regen for short, is the process of renewal, restoration, and growth that creates resilience to damage. Skills are the execution of fine motor movements with minimal efforts, such as sprinting, agility, medicine balls, etc..
The 3 Components of the Big 3The rule of 3s might seem constricting, suffocating almost, but we take it a layer deeper. For example Strength
- Maximal Strength – the maximum load through a full range of motion regardless of time
- Reactive Strength – absorb force and apply more force in the opposite direction
- Strength Endurance – the ability to maintain tension (see Sparta Point)
- Sleep – 9.5 hours is average need for an athlete (see Sparta Point)
- Nutrition – protein, vegetables, water
- Flexibility – roll out your trigger points
- Rhythm – quick alternations of contracting and relaxing, great for warm-ups
- Angles – redirecting GRF to the desired direction (lateral, forward, etc.)
- Speed – the culmination and goal of any skill is terminal velocity