Reflexive Performance Reset (RPR) Review and Powell Performance Utilization of it
Warm-ups We Use -
Some of the most common things we deal with as coaches are people wanting the new “sexy” thing. They see someone on social media doing it, then research it on their own but only find the same person trying to sell it to them with no research or at the very least empirical evidence to back it up. The way the new world works, this is common ground. This is a big reason we feel it is important to write blog posts and educate our athletes and readers so they do not fall prey to those traps. We are big believers in the basics and doing them well, then incorporating well thought out and proven systems. We research, get certified in and then implement with our own training and lifestyles. Finally after we feel it is safe, beneficial and worth the time cost associated. we utilize a small test group of mature and educated athletes. If they implement and use it well we make it a large scale approach to how we coach and program. RPR®, DNS® and FRC® are a few of those things that we can attest over many months and utilization with many athletes and our own training. meet that criteria. Between these next three blog posts and email blasts, we will go over what they are and why we think they are important for our athletes.
What is RPR & Why does PP use it?
RPR stands for Reflexive Performance Reset. The idea behind this technique is that it teaches your body to go from parasympathetic responses (survival mode) to sympathetic responses (thrive mode). The idea being that we typically are stressed out, chest breathers who are not properly primed to do the training we are about to do in the gym. Very few people will work on simple things like diaphragmatic breathing (more to come with DNS post later), soft tissue work and priming their Central Nervous System (CNS) to be ready to train. The great news is with RPR we can do all of that in a short amount of time with some of their patented “Wake Up Drills” and then if more rehabilitation and activation is required there are further and deeper drills to be done for the purpose of reestablishing lost range of motion or decreasing painful motion. This is all great stuff and their are coaches on staff here at Powell Performance that are level 1 and 2 qualified. They can help with specific problem areas, movement patterns or exercises that you feel you are lacking both activation of the muscles and range of motion.
How does RPR work?
The wake-up drills are designed to help activate and wake-up (duh) the major muscles of the entire body. We will be happy to email you a copy of this sheet if you reach out to us and you can see it is fairly simple and can be used anywhere. These locations for pressure may seem confusing for why they will work the areas they are attached to, but the more we study the body the more we realize a lot of different pieces work together with connections that may not be obvious. A great example is the glutes. The color for the glute is behind the ear, which doesn’t seem to make sense and the staff was skeptical at first when attending the level 1 course. The activation after work on it was incredibly different and more balanced and only took 1 minute of work on that spot. These wake-up drills are amazing pre-lift or competition to make sure everything is working properly. Another great benefit of it is the fact that, specifically with the wake-up drills, you can do most of it on your own. These specific locations have proven time and time again to work consistently to make short term improvements for excitation and arousal before competition and lifting.
How does PP implement RPR?
We send out as an attachment a wake-up drill chart, videos and basic instructions with how to use RPR safely and effectively. This allows our athletes the best warm-ups and activation possible for each session without spending hours working on it. The increased sympathetic response and breathing patterns also help with recovery for the extremely important following hours and potentially even days if the athlete continues to implement them.
Finally the other thing we want to mention is that we have staff members who are level 2 certified. They will work hands on with athletes to identify problems and underlying issues while also walking them through higher level work to improve activation and range of motion. These are only offered in specific parts of the country, but we also have friends around the world who we know and trust we’d love to connect you with if interested in learning more and having a coach go through with you more in depth, please contact us if interested!
Thanks for reading!
Powell Performance Staff