// Whole Body Integration with ViPR
by Michol Dalcourt
In the Autumn 2010 issue of Network, Michol Dalcourt looked at how the ViPR training system can aid preparation for running events. After the popularity of his sessions at FILEX and the subsequent interest generated in ViPR, Michol returns to explain the evolution of functional, full-body training equipment.
INNOVATIONThere has been a collective shift in the fitness industry towards studying, viewing, and training the body as a unified whole. It’s a relatively new concept in current training methodology, but has been rapidly adopted for its ability to quickly produce results. Whether you want to lose weight or mitigate stress when training – Whole Body Integration (WBI) is an effective way to achieve your goals.There are myriad ways to incorporate WBI into your workouts. Any movement that involves multiple planes and multiple joints is considered integrated. Movement patterns that are integrated are always best performed without equipment fi rst so that correct patterning can be established without excess challenge. With this foundation, weight can be added to the integrated pattern in lots of different ways.The ViPR was developed as a safe and versatile tool to provide eff ective WBI. It has been tested with different levels of fitness participants, from individuals in need of rehabilitation to elite athletes, for the past four years. As with all products, advancements in understanding and utility offer differing perspectives allowing for innovation. This innovation is the genesis of products that have been designed to work within a WBI training philosophy.
FREEDOM OF MOVEMENTBased on the concept of freedom of movement, ViPR is challenging how we interact with training tools. ViPR is an acronym for Vitality, Performance, and Reconditioning – three key concepts that could define any exercise program. ViPR was created to allow training and exercise to be more purposeful and free. There needs to be an objective (beyond counting to 12) behind every exercise that you perform and prescribe. Think of daily tasks such as putting shopping away, playing sports, carrying heavy bags – they all have an objective.
Many movements and exercises performed in gyms lack concrete objectives and purposes. Performing multiple repetitions of these exercises robs individuals of the opportunity to achieve fitness for life. Our bodies lift things, shift from place to place, and rotate to achieve optimum performance. Isolation training doesn’t often exist in real life because it’s too inefficient and ineffective – the body and its parts would wear out far too quickly because it is designed to spread forces and stress out into the system, through each joint and tissue. The more effectively this is accomplished, the less injury will plague the system. ViPR, with its unique design, offers one option to accomplish these objectives.
EXERCISING WITH THE ViPRMade of rubber and available in seven different weights, the ViPR has an abundance of exercises to challenge any ability level. It can be carried, tilted, dragged, thrown, flipped, stepped on and rolled. Each movement has been carefully organised into elements according to the application. If you want to improve strength in functional lifting, then choose a ‘lift series’ of exercises. If you have a desire to improve coordination, then a ‘rolling series’ of exercises will accomplish this goal. The special design enables the ViPR to be used inside and out – with elite athletes and beginners alike – and as an adjunct tool in a training session or by itself. The secret to the eff ectiveness of training with ViPR is that every exercise performed with this tool must be done using WBI.
ViPR CYLINDER LIFT
Benefits: Facilitates full body strength and timing.
Movement: Begin in a squat position, drive the legs into triple extension as you stand, rhythmically begin into a series of pulses where you slide your hands down the ViPR and transfer force from the squat into a ViPR lift.
ViPR HIP SWAYS
Benefits: Designed to give the benefits of integrated strength and multi-dimensional movement through the hips.
Movement: Begin with a wide foot stance, load the hips comfortably and sway back and forth side to side, maintain a tall spine and move through the hips.
ViPR TRANSVERSE PLANE ICE SKATER
Benefits: Great for anyone who needs better movement ability, explosive power, and dynamic stability.
Movement: Step in the transverse plane and plant on one leg. Allow the opposite arm and leg to load across the body (as shown). Bound back to the original position.
ViPR ONE-LEG MEDIAL REACH TO BALANCE
Benefits: Develops strength in the hip and foot.
Movement: Begin balancing on one leg and arm reach to the open side (as shown). Return to a standing position and hold.
ViPR LATERAL TILT WITH LATERAL SHUFFLE
Benefits: Develops improved coordination and dynamic balance.
Movement: Shuffle to one side and allow the ViPR to tilt. Decelerate the ViPR tilt and shuffle to the opposite side.
ViPR SHOVELLING DRILL
Benefits: Increases rotational ability and strength.
Movement: Begin with grip shown. Squat and allow the lead hand to cross the body (as shown). Generate movement from the hips and maintain movement in the trail foot as you rotate the pelvis to end position.
Michol is an educator, author, trainer, inventor and industry leader in the areas of human movement and per formance training. As a personal trainer, he has worked with athletes of all levels, from college pitchers to professional hockey and lacrosse players and Olympic gold medallists. Michol works with trainers and therapists in San Diego, California (USA).
NETWORK MAGAZINE • WINTER 2010 • PP17-20