Step 1: Identify the limiting movement pattern (broad movement assessment)
Step 2: Break down the limiting movement into its components (narrow movement assessment)
Step 3: Create a new movement pattern addressing both independent joint function and integrated synergistic function (integrated plan)
Step 4: Progress this new movement pattern through a variety of periodised training stimuli (ONI Movement Training Model)
According to the SAID (specific adaptations to induced demand) principle, an individual who performs only muscle-isolation exercises can expect to strengthen the specific muscles used during that isolation exercise but may not achieve the intermuscular coordination necessary to improve skills such as coordination and dynamic balance in a compound movement.
This is why it is so important to not only train independent joint function (isolation), but also the compound movement that those joints make up (integration). The aim of the ONI Movement Training Model is to have this newly improved combination of isolated and integrated function form a new habit so that the old movement behaviour can be replaced.
In order for that to happen, this new pattern’s neuromuscular system and all of the circuits of neurons and motor units that it involves must be stronger than the previous one (see adaptation principles). To achieve this, appropriate demand must be placed on the neuromuscular system so that the necessary adaptations can be made.
ONI Movement Training Model
Functional demands in life require varying levels of mobility, stability, resistance, and speed. The ONI Movement Training Model combines these functional demands with progressive overload principles and adapts NASM’s ‘Optimum Performance Training Model’ in 4 key training phases to help you periodise a clients movement training optimally.
During this periodisation, it is important to avoid unconditioning to the different demands in other phases, so it is helpful to maintain some levels of function. The ONI Movement Training Model recommends using approximately 50% of the training volume in the primary phase and tapering each side of it to optimise results long term.
ONI Movement Training Model
Developing movement in this way will result in a more well-rounded athletic body and mover, capable of withstanding a range of different stresses. There are many variables to control in an exercise program that include volume, intensity, frequency, and interval duration. For this reason, it is helpful to periodise each category of stimulus alongside these functional demands in order to be organised with progression and development, and reduce the likelihood of injury.
Phase 1: Mobility
During this first phase, the main aim is to have the movement pattern that you are looking to progress feel controlled. Movement speeds are kept slow, there is no added resistance, and clients will perform 5-10 repetitions per set. This helps to ensure correct form and technique is used as it doesn’t require much muscular endurance and the client can focus more on reinforcing correct movement. Success here prepares the client for more proprioceptive demand in phase 2 (stability).
Repetition range: 1-3 sets of 5-10
Movement speed: Slow
Resistance: 0
Phase 2: Stability
This second phase is about enhancing joint and positional control, and increasing coordination through the movement pattern. The primary focus is increasing proprioceptive demand (controlled instability) of the exercises in this phase. This is a critical phase to cycle back through between other phases as it adds different stresses and challenges to the body that the typical strength phase would (phase 3).
Movement speeds continue to be slow and clients will perform the same 5-10 repetitions per set. The variable that is changed in this phase is the environment (stabilising surface eg foam mat, wobble boards, and bosu ball) and the stabilisation demands of the exercise and its variations (eg single leg movements, eyes closed, catching a ball while holding position).
Repetition range: 2-4 sets of 5-10
Movement speed: Slow
Resistance: 0
Stability variables: Exercises involving balance, altering vision, hand-eye coordination
Phase 3: Strength
This third phase is broken up into three parts: endurance, hypertrophy, and max strength. It gives the client a chance to adapt to resistance training and higher training intensities than the previous phases which were about control, stability, and coordination.
Strength Endurance:
Training in this phase should aim to increase the intensity of the training gradually from the previous phases by adding a progressive amount of resistance and include a higher repetition range. Supersets are also a good way to increase the demand on muscular endurance in this phase, leading to improvements in strength and endurance.
Repetition range: 2-4 sets of 12-24 total
Movement speed: Moderate / Controlled
Resistance: Mild
Endurance variables: Superset the compound movement pattern you are training with a either a narrow movement pattern that compliments it synergistically or another biomechanically similar movement pattern that has less resistance, but higher stability demand. Manipulating rest periods here will increase the challenge considerably
Hypertrophy:
The primary focus of this phase is to build general strength and develop muscle. It features higher volumes of work at moderate to high intensity levels and with minimal rest periods between exercise sets. These training variables contribute to cellular changes that result in an overall increase in muscle size.
Repetition range: 3-6 sets of 6-24 per superset
Movement speed: Moderate / Controlled
Resistance: Moderate (approx 65%-85% of a client’s one-rep max depending on rep range)
Hypertrophy variables: Supersets and decreased rest times are still relevant here, although you may choose to superset exercises that have lower stability demands as the main focus here is developing muscle rather than stability.
Max strength:
This section of phase 3 is focused on enhancing the clients’ abilities to produce maximal muscular force. It should include near-maximal loads ranging from 85%-100% of a clients’ one-rep max for 1-5 repetitions. This section largely depends on neuromuscular adaptations resulting from consistently and progressively overloading muscles of higher load (intensity). As this variable is being increased, longer rest periods between sets and higher volumes of training are usually required.
Repetition range: 4-6 sets of 1-5 repetitions
Movement speed: Moderate / Controlled
Resistance: High (approx 85%-100% of clients’ one-rep max)
Max strength variables: As this load is high, supersets are usually harder to fit in as it can be too fatiguing. Rest periods should also increase to accommodate the higher intensity of load.
Phase 4: Power & Speed
The last phase of the ONI Movement Training Model focuses on gradually increasing the velocity of the movement and the repetitions while gradually decreasing the load. The aim is to enhance how quickly and efficiently the muscle fibres of the movement pattern contract. Client’s should perform exercises at near maximal intensity in this phase for 3-10 repetitions, with the lower rep range at the start of the phase and the higher rep range (with higher velocity) at the end of this phase).
Repetition range: 3-5 sets of 3-10 repetitions
Movement speed: Fast
Resistance: Moderate to Low
Power & speed variables: As the intensity is largely maintained by swapping resistance for velocity and the volume is increased as the phase progresses, rest should be similar to the max strength phase and kept high to accommodate these stresses.