Thursday, November 1, 2012

Power, Speed, Endurance: Mobility Chapter

Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training is a new book written by Brian Mackenzie. The mobility chapter was written by Kelly Starrett of Mobility WOD fame. Kelly introduces this book on his blog:
 I want to be clear.  The amount of performance that runners/bikers/swimmers leave on the table is astounding.  This is the first book I’ve ever read about these disciplines that literally goes to the heart of this matter.  You should be able to run, bike, and swim until you die.  You should also be able to perform these skill and never, ever get hurt.   And you should be fast, and move like a human being.  Biking is legit, but running and swimming are vital human skills like eating and communicating.  Get this book.

He then gives a link to the mobility chapter on the upper legs, hips, and trunk so that you can check it out. A lot of the mobility work presented can be found on Kelly's Mobility WOD site and his videos are definitely worth checking out, but it is good to see these presented in a book and on this PDF file. It is also a good preview of what is to come when Kelly releases his own book Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance next year.

I would highly recommend checking out the mobility chapter and seeing if this is a worthwhile book to purchase. Here is the book description from Amazon.

Power, Speed, ENDURANCE is a highly effective training system that has catapulted thousands of endurance athletes to the next level. Developed by CrossFit Endurance founder Brian MacKenzie and featuring instruction from some of the world's top endurance and CrossFit coaches, Power, Speed, ENDURANCE unveils techniques, drills, and training strategies that will optimize your performance and overall work capacity while decreasing your susceptibility to injury.

Through thousands of step-by-step color photographs and detailed narrative, Power, Speed, ENDURANCE breaks down proper running, cycling, and swimming mechanics like never before. MacKenzie's unique system of building strength, speed, and power is aimed at reaping continual results, without injury. In fact, he devotes an entire chapter to the "broken down" athlete, equipping you with the knowledge to prevent, repair, and treat injuries brought on by poor mechanics and tight overworked muscles. In addition, MacKenzie outlines a straightforward approach to nutrition, hydration, and electrolyte balance that will increase your energy, boost your performance, and accelerate your recovery.

Whether you're a self-trained athlete looking to compete in your first endurance event, a seasoned competitor looking to reach your highest potential, or a CrossFit athlete looking to increase stamina, Power, Speed, ENDURANCE will help you reach your goal.
In this book, you will learn how to:

    develop proper running technique using the Pose Methodproperly fit yourself on a bikeimprove cycling mechanics on a road, time-trial, and mountain bikeswim effortlessly and improve freestyle-stroke mechanics through skill-based drills and exercisesaccelerate work capacity and minimize fatigue by building muscle, speed, and powerincorporate a CrossFit Endurance strength-and-conditioning program into your training routinemaximize nutrition, hydration, and electrolyte balance to improve performance and body composition
    prevent, repair, and treat nagging injuries associated with endurance sports and improve range of motion using Starrett's Movement and Mobility Method


Anonymous said...


Just came across your blog from googling some MAT stuff. Im looking into getting some MAT work done and based off of that, maybe I'll do the MAT jumpstart cert. But I love your blog and please continue to share your experiences.

Since I'm new to your blog, have you done some of Kelly's Mwod stuff? If so what do you think of it and how would you compare it to MAT? I know Kelly is all about the PNF stretching and mobility work, and from what I've read on Greg and MAT, there is a component of PNF stretching to his modality as well.



Jim Hansen said...

Hi Greg,
Yes, I have done some of Kelly's stuff. I particularly tried a lot of his ideas before I had surgery on my hip (torn labrum). I used the big elastic band and did a lot of rolling and psoas work with a kettlebell and lacrosse ball. I think the elastic band at times would realign my hip joint. I like his stuff, but I am someone who can at times overdue things and that can hurt rather than help.

I think the MAT work tests and targets each muscle. The movements are more gentle as you are trying to target a muscle neurologically, not just strengthening or stretching it. I would never know which movement was inhibited on my own. It also uses gentle isometrics. So far it has done well for me and seems to have straightened out my wonky leg.

I think the MWOD stuff goes full tilt pushing things quite hard. It is good if your body can take that and improve. I overstretched some things the other day and that has thrown me off again, so I am not ready for that kind of work yet, but every body works differently and everyone is at a different place. I have been compensating for years with running and moving with bad motor patterns plus I had the surgery so there is no easy fix for me. The MAT has put me in a much better place. I am curious as to how well it will stick. Good luck with what you decided to do.

If you haven't seen this, here is a recent Sports Illustrated article on Peyton Manning and how is uses MAT: