Rest and Regeneration
you cant do the time dont do the crime.
The crime: over stressing the system
The time: rest and regeneration
important as exercise frequency and intensity are to a
training system, so too is rest and regeneration. For
every up there is a down. This is the natural law.
It is echoed in all of the exercise disciplines that have
withstood the test of time. Your mood, state of being,
and energy level can all be directly connected to how
well you manage your ups and downs. Proper rest and adequate
regenerative techniques should be practiced consistently
as routinely as brushing your teeth. The negative
effects of stresses imposed by training and everyday life
should be neutralized systematically. Your basic rest
and regeneration plan should include:
comprehensive nutritional program
and sufficient sleep hours that consider the
rising and falling of the sun
form of massage therapy
practice of one of the healing arts/mind body disciplines
hot and could water exposure
approach to other real-life stress factors
(i.e., work, family, relationships)
the above restoration work into your schedule can neutralize
the negative effects of super intense training and help
maintain an extreme level of fitness for extended periods
of time. Top athletes rely on rest and regeneration
to help maintain extreme levels of performance for many
years. It is not unusual to see professional athletes
competing into their late 30s and early 40s.
For these athletes, rest and regenerative techniques
are the key. Their importance becomes
apparent to anyone routinely exercising past the age
of 35. As a training priority they move to the top of
the list with time.
(short board configuration with primer board)
- destabilized rotation. Improves neuromuscular
L.I.S.T. Vertical Core Extension (VCE) and Activation
L.I.S.T. Vertical Core Extension (VCE) activation points
are those areas in the body which trigger the antigravity
muscles. Conscientious activation of these points
increases the length of the body and acts as a vertical
extension of the core/center. This enhances the primary
impulse for movement, the righting reflex. A well-aligned
body harmoniously utilizes the forces of gravity. For
a body that is out of alignment, the forces of gravity
will result in increased compression, causing joint, organ
and neural stress. This will cause the body to age prematurely.
workouts Karl has designed for me, geared to my
rowing season, have helped me immensely with my
form and strength... In my opinion, there is no
better way to fully condition yourself and maximize
performance, regardless of your pursuit, than
to work with Karl."
five simple activation points of L.I.S.T. VCE are the:
(1) arches of the feet; (2) perineal area or anterior
pelvic floor; (3) belly button; (4) the heart; and (5)
top of the head (including: top of the tongue, soft pallet
and crown). As age, stress and gravity begin to press
down on the body, its VCE mechanisms begin to degrade.
For example, arches of the feet flatten, resting muscle
tone of the pelvic floor decreases, lower and transverse
abdominals begin to fail and the spine begins to compress,
changing the alignment of the head shifting it forward
and down wreaking havoc on the entire system. L.I.S.T.
Vertical Core Extension:
righting reflex acuity
static and dynamic posture
resting and dynamic tidal volume (inhale/exhale
volume) as well as forced vital capacity (a measurement
of fullest possible breath cycle)
optimal space to organs, thus improving function
spine and vertebrae, improving neural flow
overall joint alignment
One of the key purposes of exercising in a destabilized
environment is to simulate the demands of real life. In
our daily lives, we constantly move in multiple directions
while performing any number of complex activities. When
we perform these movements our bodies are rarely in total
alignment. Through loading (i.e., performing a movement
with some form of resistance) in a destabilized environment,
we condition our neuromuscular system to perform these
functions with greater accuracy, control and stability.
includes concentric (shortening phase), eccentric
(lengthening phase) and isometric (static) muscle
illustrate, imagine carrying a small child up or down
a flight of stairs. For most people, this is a fairly
simple task whose familiarity requires very little concentration.
Now lets make each stair a different height and
depth to destabilize the environment. What happens?
The familiar becomes unfamiliar and the entire dynamic
of the task changes. To perform it effectively, we must:
(1) visually evaluate each step for height, depth and
distance; (2) estimate the amount of physical exertion
required to climb the step; (3) maintain our balance
to ensure the safety of the child; (4) position our
body correctly; and (5) execute the step. This process
will be repeated with each step, in varying degrees
of concentration, depending on the variance of the step
in relation to the one previous.
To perform a movement accurately, the motor or contractile
units controlling our muscles must fire in sequence.
This requires a consistent and timely flow of neural
impulses transmitted to the contractile units across
the many muscle groups involved in the movement. If
a particular movement is unfamiliar, the contractile
units will not be prepared to execute the desired movement.
Smooth, consistent muscular contractions depend on the
health and efficiency of the individual sarcomeres that
make up the muscle and contribute to the tension generated
throughout a contractile range of motion. The purpose
of neuromuscular conditioning in the L.I.S.T. Balance
System is to educate these contractile units to optimize
the muscle-firing sequence.
(split platform) - friction-free rotational base-split
squat. Improves hip, knee, ankle and core stability.
Multiple Planes And Changing Elevation
Human beings move in three planes and in various elevations.
The frontal plane divides a body into front and back halves
and involve movements to or away from the centerline.
Movements of adduction and abduction occur in this plane.
The sagittal plane runs vertically and divides a body
into right and left sides. Movements of flexion and extension
occur in the sagittal plane. The transverse plane divides
a body through its center into upper and lower parts.
Rotation occurs in this plane. Exercises in the L.I.S.T.
Balance System integrate multiple planes and changing
elevations to condition the body to react effectively
to complex movement situations.
One of the primary benefits of the L.I.S.T. Balance
System is the experience and understanding of proper biomechanics
(i.e., how joints and muscles work together in the production
of movement). Since each exercise is performed in a destabilized
environment, the athlete experiences the physical implications
and relationships between:
spine and joint alignment
developing a more comprehensive understanding of biomechanics,
you will improve your training techniques and move with
greater efficiency and effectiveness. In all training
regimens, joint alignment is critical for performance
and the avoidance of injury. In the L.I.S.T. Balance System,
joint stability is enhanced by performing exercises on
an unstable base of support. During the exercise, any
joint that is out of alignment will cause a break in the
kinetic chain and either physical discomfort or loss of
joint alignment will enable an exercise to be executed
through the entire range of motion at its fullest potential.
This maintains the kinetic chain and imprints the neuromuscular
code of the movement deep into the bodys biomechanical
Box - finish position of Superman
exercise. Improves full trunk stability. Great for
lower abdominal muscles.
Rate Of Progression
The best training regimens produce improvements in strength,
speed and muscle balance. To improve your neuromuscular
capabilities, your training regimen must adjust load (levels
of resistance) and/or neural demand to achieve proper
technique and improve functionality. Simply stated, once
a starting point has been determined, to build strength,
speed and muscle balance stimulus must be increased at
a consistent rate of progression in the training program.
destabilized environment of the L.I.S.T. Balance System
enhances results. The unstable base of support requires
significantly greater mental concentration and an expansion
of the muscle groups involved in each movement. The
L.I.S.T. Balance System produces great results because
of the demands placed on the bodys mind and musculature.
activities that integrate the visual, auditory,
kinesthetic, tactile and vestibule senses have
the effect of improving the proprioceptive processes
that help reduce injuries and improve performance."
Director of Perceptual Motor and Visual Perception
University of Houston
One of the problems with traditional training programs
is boredom. How many times have we quit training because
it is simply not enjoyable? For a training program to
be successful, it must provide an adequate amount of
mental and physical challenge that is interesting, positively
stimulating and demanding.
the L.I.S.T. Balance System this is accomplished through
the addition of balance. Each exercise presents an exciting
combination of balance, movement and load (resistance)
that will challenge your mental and physical abilities.
You will experience firsthand the importance of biomechanics
and neuromuscular coordination. As your balance improves,
you will begin to feel the difference of a fully functioning
neuromuscular system. This is the L.I.S.T. difference.
are the most innovative pieces of equipment and
conditioning techniques I've seen in years. Consistent
biomechanical efficiency is critical to achieving
greater athletic performance and genuine injury
prevention. L.I.S.T. ( List Integrated Systematic
Training ) delivers. No serious strength and conditioning
program should be without L.I.S.T.!
College of Health Professions
Armstrong Atlantic State University
Spatial Awareness and Proper Integration of Senses
Human beings live in a three-dimensional environment
that consists of hundreds of constantly changing variables.
In order to develop acute spatial awareness, it is essential
that we constantly gather and integrate information
from all five of our senses. Through sight, touch, taste,
smell and hearing we are able to interpret our surroundings
and respond with the appropriate action.
awareness is defined as: (1) an awareness of the
bodys position to its immediate surroundings
and (2) an awareness of the objects in our immediate
everyday life we take these sensory perceptions for
granted. For the athlete in training, it is an entirely
different scenario: only through intense sensory training
can an athlete perform at his or her optimum level of
performance. For example, lets take a look at
the sensory perceptions of an athlete taking the final
shot in a championship basketball game with one second
left in the game. The athletes team is down by
two points requiring a three-point shot from the arc,
or three-point line. First, there is an understanding
of the importance of the game. This adds an element
of emotional pressure, or stress, to the situation.
Second is an awareness of the time remaining in the
game creating a sense of urgency. The athlete must take
the shot with virtually no time to think. Third, the
athlete must be aware of the position of each member
of the other team to assess how they are going to defend
the shot. Next, the athlete must interpret the distance
to the basket. Finally, in the midst of the intensity
of cheering and jeering fans, the athlete takes the
shot. The athletes body must be in near-perfect
alignment if the shot is going to be successful from
the three-point line. If the athletes senses are
finely tuned, he or she will evaluate all of these variables
correctly and make the basket. If not, the athlete will
be left with the memories of a championship lost. It
is the refinement and integration of the senses that
makes the difference between a good and great athlete,
between success and failure.
brain plays an integral role in the bodys ability
to respond to external stimuli. As the body moves, the
brain gathers vast amounts of information from proprioceptors
in the muscles, joints and tendons. It processes this
information and attempts to align the body and position
the joints to accommodate the desired movement. If the
athlete has trained his proprioceptive system properly,
the brain will receive and interpret the information
correctly and the body will respond accordingly. If
the athlete has an underdeveloped proprioceptive system,
his brain will not interpret the stimuli it is receiving
accurately and the body will not respond as effectively
as with the finely tuned athlete.
The L.I.S.T. Balance System provides the athlete or,
you with an opportunity to stimulate the
bodys proprioceptive processes through the addition
of balance into the exercise regimen. Since each exercise
engages significantly more muscle groups and requires
greater neuromuscular control, the brain receives significantly
greater stimuli from the proprioceptors in the joint,
muscles and tendons. As a result, the brain is trained
to respond to conditions that traditional training programs
do not provide.
Ambidexterity represents the single greatest potential
for increased athletic performance. Every body has a
strong or dominant side, i.e. left-handed or right-handed,
and an off hand or weak side. The dominant side will
dictate every action of the body. For instance, a right-handed
person will naturally bend down and pick things up with
their right hand. This repetition creates imbalance
in spinal mechanics and muscular habits. Decreasing
the disparity between the dominant and weak sides of
the body will improve overall neuromuscular harmony
both sides of the body by developing near equal
skill in both hands and feet appears to assist
in improving skill levels by producing higher
levels of synchrony or coordination in the nervous
Sports Speed, Dintman, Ward and Tellez
skilled athlete, who is highly conditioned, is probably
using 80% to 90% of their strong-side potential (i.e.,
coordination and strength). With continued training,
they can improve this strong-side performance to 100%.
Their weak side, however, is probably functioning somewhere
in the neighborhood of 40% to 50% and represents the
greatest potential for overall improvement. Lets
take a look at a simple overhead press. If the dominant
arm is performing at 80% and the weak-side arm at 50%,
it is obvious that the athlete is nowhere near peak
performance. The press is ultimately limited to the
strength of the weak-side arm. The same could be said
for functional athletics such as throwing a baseball.
The throwing motion of the strong side will be fluid
and natural. On the weak side, however, the same exact
function will be uncoordinated and unnatural with greatly
diminished performance. While a baseball player may
never throw with his off hand, working to develop offhand
throwing mechanics will greatly improve strong-side
performance as the body moves towards neuromuscular
balance. Creating total mind-body fitness demands consistent
regular stimulation of both sides of the body with a
heightened awareness of the weak side. Bringing the
body into functional symmetry will: (1) greatly improve
strong-side performance as the body moves towards neuromuscular
balance; (2) dramatically improve total body coordination;
(3) improve balance; and (4) reduce the likelihood of
injury. Training the weak side to move towards neuromuscular
equality with the dominant side represents the greatest
potential for physical improvement and performance.
2004 Karl List, All Rights Reserved