THE R7 APPROACH
TO TRAINING & REHABILITATION
There are many approaches and systems for designing and implementing both rehabilitation or training programmes.
One popular method that springs to mind is the popular RAMP system which stands for:
R – Raise = Raising your Heart Rate, Temperature within the muscles etc
A – Activate = Fire up your muscles for improved performance and injury reduction etc
M – Mobilise = Improve your available range of motion and mobility
P – Potentiate = Firing up your nervous system in preparation of training or rehab
Sound’s great right!? Yeah, it’s not bad! There’s not necessarily anything WRONG with this system which is probably the most widely used system for getting the body ready to train hard or work through a rehabilitation system!
BUT…
R – Raise = Raising your Heart Rate, Temperature within the muscles etc
A – Activate = Fire up your muscles for improved performance and injury reduction etc
M – Mobilise = Improve your available range of motion and mobility
P – Potentiate = Firing up your nervous system in preparation of training or rehab
Sound’s great right!? Yeah, it’s not bad! There’s not necessarily anything WRONG with this system which is probably the most widely used system for getting the body ready to train hard or work through a rehabilitation system!
BUT…
RAMP is not perfect.
In our opinion, the RAMP system is flawed. It falls at the first hurdle so to speak! And the reason for this is simple, it fails to include POSITION!
Position really is nine tenths of the law when it comes to training or rehabilitation. You see, position can profoundly affect every single aspect of the RAMP system and yet is not taken into any consideration within it whatsoever.
To understand what we mean by position and how it really is nine tenths of the law please click below:
Position really is nine tenths of the law when it comes to training or rehabilitation. You see, position can profoundly affect every single aspect of the RAMP system and yet is not taken into any consideration within it whatsoever.
To understand what we mean by position and how it really is nine tenths of the law please click below:
The RAMP system fails at the first hurdle.
"So if not RAMP.. then what system should I follow?"
ENTER
THE R7 APPROACH
The R7 approach:
Designed by our good friend Mike Robertson over in Indianapolis, USA not only takes into consideration all of the major necessities that form the basis of an effective training OR rehabilitation session, it places a heavy emphasis POSITION. Better yet, it places huge focus on your central nervous system and how modern life can affect you and your rehab or training.
For example, if you are going into a training session after a horrendous day which involved a road rage incident, your boss dumping a huge workload on you just as you were leaving to head to the gym making you late and then hitting the rush hour traffic, do you think it would then be a good idea to head straight into a high intensity workout?
Some might say yes! As they believe it would be the perfect way to “de-stress”. Despite this actually being a common belief, the evidence overwhelmingly states that this is a mistake. The reason behind this is simple. All of the above factors initiate a stress response within your central nervous system which in turn, places a huge tax on you and your body. Training is just another form of stress and so if you adopt this approach, you are effectively stacking stress upon stress upon stress on your central nervous system which has a profoundly negative effect upon you and your body.
For example, if you are going into a training session after a horrendous day which involved a road rage incident, your boss dumping a huge workload on you just as you were leaving to head to the gym making you late and then hitting the rush hour traffic, do you think it would then be a good idea to head straight into a high intensity workout?
Some might say yes! As they believe it would be the perfect way to “de-stress”. Despite this actually being a common belief, the evidence overwhelmingly states that this is a mistake. The reason behind this is simple. All of the above factors initiate a stress response within your central nervous system which in turn, places a huge tax on you and your body. Training is just another form of stress and so if you adopt this approach, you are effectively stacking stress upon stress upon stress on your central nervous system which has a profoundly negative effect upon you and your body.
Protecting your performance.
Sure, you might feel fine if these scenarios seldom occur, but if these scenarios become a regular occurrence it will wreak havoc on your performance levels. Things like your ability to self-motivate concentrate, as well as sleep quality will soon start to suffer. If left unchecked, you then start to delve down the rabbit whole into chronic fatigue which has a disastrous effect on your overall mood, mental health and physical wellbeing. If you go down this route, your immune system becomes compromised and you will become susceptible to common colds, illness and injury.
Sound a little far-fetched? Trust us we see it in clients more than you’d care to believe. The good news however is The R7 approach looks to keep you on top of your rehab and training by counter-acting all of the above.
The R7 utilises methods that essentially perform a “reboot” of your central nervous system at the beginning of your sessions. In utilising such methods, we can effectively reduce or diminish the effects of a “bad day” (or the stress of modern life) so that you can safely apply training stress to your body and allow your central nervous system to work it’s magic to make you better from this.
Then, at the end of your session, the R7 will look to bring your body back down to a normal resting level before you leave the gym/rehab session so that the process of recovery can start immediately.
It is simply not enough to chug down a protein shake after a workout and class that as “recovery” work. Right after a workout may well be the best time to ingest protein, carbs and recovery supplements but if you do not calm and restore your central nervous system before you leave the gym, you are delaying your recovery process. This means your body is given less time to regenerate and replenish you before your next session. The result of this being that you go into your next session in a state of possible fatigue and poorly recovered meaning you will not be at your best.
Sound a little far-fetched? Trust us we see it in clients more than you’d care to believe. The good news however is The R7 approach looks to keep you on top of your rehab and training by counter-acting all of the above.
The R7 utilises methods that essentially perform a “reboot” of your central nervous system at the beginning of your sessions. In utilising such methods, we can effectively reduce or diminish the effects of a “bad day” (or the stress of modern life) so that you can safely apply training stress to your body and allow your central nervous system to work it’s magic to make you better from this.
Then, at the end of your session, the R7 will look to bring your body back down to a normal resting level before you leave the gym/rehab session so that the process of recovery can start immediately.
It is simply not enough to chug down a protein shake after a workout and class that as “recovery” work. Right after a workout may well be the best time to ingest protein, carbs and recovery supplements but if you do not calm and restore your central nervous system before you leave the gym, you are delaying your recovery process. This means your body is given less time to regenerate and replenish you before your next session. The result of this being that you go into your next session in a state of possible fatigue and poorly recovered meaning you will not be at your best.
Is this conducive to optimal progression?
NO.
A good workout should resemble a 'bell curve'.
How does the R7 better manage your Stress to achieve Phenomenal Results?
A good workout should resemble a Bell Curve with regards to applied stress.The R7 makes for a GREAT workout because it enables a perfect Bell Curve (See Below).
A good workout should resemble a Bell Curve with regards to applied stress.The R7 makes for a GREAT workout because it enables a perfect Bell Curve (See Below).
Mike Robertson’s R7 Approach to Training
Put simply, the R1 and R2 sections allow for the removal of outside stress (RELEASE & RESET). The R3 section then looks to progressively get you READY to safely apply training stress. Throughout R4 and R5 we can then effectively ramp up the training stress that is going to get you the results that you want! In R6 we can then be sure that we can safely apply some conditioning work with you before safely bringing you back down in R7 to shift your body back into RECOVERY.
This is what makes the R7 approach to training the most effective training structure to gain the most out of your workouts!
THE R7
WHAT EXACTLY IS IT?
From the above section, you might be feeling a little overwhelmed or that this is a very complex process. Quite the opposite in fact! The R7 is simply formed up of 7 sections that systematically target all of the key areas that form an awesome workout.
THE R7 APPROACH:
R1 – Release
R2 – Reset
R3 – Readiness
R4 – Reactivity
R5 – Resistance
R6 – Resiliency
R7 – Recovery
R2 – Reset
R3 – Readiness
R4 – Reactivity
R5 – Resistance
R6 – Resiliency
R7 – Recovery
R1
RELEASE
The first component:
...to a good workout is to release any “tight” structures or release any areas of increased muscle or neural tone/tension, this is known as the R1: RELEASE.
The muscles in your body are governed by your central nervous system. We know that the stresses of modern life, excessive caffeine consumption and sleep quality etc all affect your central nervous system. This in turn often results in significant increases in muscle tone.
These increases in tone will increase energy demand on your body and also limit your general mobility (shoulder and hip mobility to name but a few!).
By releasing tone and “tightness” first, you will not only reduce the energy demand and immediately improve joint mobility but you begin the process of calming your central nervous system and removing the stress load on your body.
The muscles in your body are governed by your central nervous system. We know that the stresses of modern life, excessive caffeine consumption and sleep quality etc all affect your central nervous system. This in turn often results in significant increases in muscle tone.
These increases in tone will increase energy demand on your body and also limit your general mobility (shoulder and hip mobility to name but a few!).
By releasing tone and “tightness” first, you will not only reduce the energy demand and immediately improve joint mobility but you begin the process of calming your central nervous system and removing the stress load on your body.
This kickstarts the process of you then being able to safely apply training load.
Common activities that you will be performing in the R1: RELEASE phase are foam rolling, ball rolling, neural mobility work, myofascial release work or a very quick stretch routine.
R2
RESET
Reset and/or Reboot:
Once you have successfully reduced tone and tension during the R1 phase, you will then move onto a vital aspect to your session, the R2: RESET.
This phase of the workout is fundamental because it is here where you both reset or reboot your central nervous system and also re-position the alignment of your body. This means you can immediately access more mobility and strength. This means you can immediately access more mobility and strength without the need to compensate. Resetting and restoring the position of your body dramatically increase your ability to better handle more training load and stress which ultimately means higher performance gains and reduced risk of injury.
This phase of the workout is fundamental because it is here where you both reset or reboot your central nervous system and also re-position the alignment of your body. This means you can immediately access more mobility and strength. This means you can immediately access more mobility and strength without the need to compensate. Resetting and restoring the position of your body dramatically increase your ability to better handle more training load and stress which ultimately means higher performance gains and reduced risk of injury.
Breathing drills:
In the R2: RESET phase you will undergo 1 or 2 breathing based drills. Breathing is an extremely easy yet immensely powerful tool as it provides a direct means of access to your central nervous system. You see, when we inhale, our heart rate actually increases and when we exhale our heart rate decreases. This mean when we inhale, we are stimulating our central nervous system and when we exhale, we are slowing things down.
During this phase of your workout, we are going to particularly focus on the exhale as we want to slow things down for you in an effort to “reset” and “remove” any effects of stress on your body. We want to do this so that we be sure that when we apply the stress of training to your body, we are not overloading you and only applying THE RIGHT stress. This is the stress that is going to make you BETTER!
Learning to exhale properly is incredibly powerful as it allows you to not only psychologically unwind but also physically.
During this phase of your workout, we are going to particularly focus on the exhale as we want to slow things down for you in an effort to “reset” and “remove” any effects of stress on your body. We want to do this so that we be sure that when we apply the stress of training to your body, we are not overloading you and only applying THE RIGHT stress. This is the stress that is going to make you BETTER!
Learning to exhale properly is incredibly powerful as it allows you to not only psychologically unwind but also physically.
Restoring posture and alignment:
Asides from resetting stress levels in your body, the R2: RESET Section focuses on restoring position and alignment in your body. Think back and ask yourself if you’ve ever complained of “tight” hamstrings, calves or lower back before? Or if you’ve ever felt “stiff” whilst trying to touch your toes?
Now think back to see if you tried to resolve those issues by stretching out your hamstrings, hip flexors or lower back? You might have found you only achieved temporary relief right? If you are nodding and agreeing at this point, the chances are what you have experienced is the effect of stress and poor position!
What you will be introduced to at Tier 1 are revolutionary exercises that will allow you to immediately manage, restore and improve position and alignment within your body.
These exercises, known as “RESETS” enable you to restore hamstring range of motion, resolve lower back stiffness and allow immediate access to touching your toes etc. All by simply restoring pelvis and rib alignment and improving the position of the muscles in your body.
Now think back to see if you tried to resolve those issues by stretching out your hamstrings, hip flexors or lower back? You might have found you only achieved temporary relief right? If you are nodding and agreeing at this point, the chances are what you have experienced is the effect of stress and poor position!
What you will be introduced to at Tier 1 are revolutionary exercises that will allow you to immediately manage, restore and improve position and alignment within your body.
These exercises, known as “RESETS” enable you to restore hamstring range of motion, resolve lower back stiffness and allow immediate access to touching your toes etc. All by simply restoring pelvis and rib alignment and improving the position of the muscles in your body.
The importance of your pelvis:
Your lower back, hip flexors and hamstrings all have a direct relationship with one another as they are influenced directly by the position of your pelvis and your rib cage. The position of these 2 key areas are also influenced directly by breathing and stress! As you can see, there is a complex relationship going on here’s the good news, they can easily be manipulated!
If we can perform an exercise that pulls or repositions your pelvis under your rib cage using effective breathing strategies (diaphragm and muscles of your core), we know that we can immediately access new movement, reduced levels of pain and compensation and unlock your natural athleticism by reducing “tightness” within the body.
To achieve all of this in the R2, you will typically be asked to perform 1 or 2 reset exercises. These exercises are very short to perform but are essential to a good workout! They should never be skipped or rushed!
So by now, you have released tightness, reduced tone and have reset your nervous system. You have optimally aligned yourself! All in the space of around 5-10 minutes!
If we can perform an exercise that pulls or repositions your pelvis under your rib cage using effective breathing strategies (diaphragm and muscles of your core), we know that we can immediately access new movement, reduced levels of pain and compensation and unlock your natural athleticism by reducing “tightness” within the body.
To achieve all of this in the R2, you will typically be asked to perform 1 or 2 reset exercises. These exercises are very short to perform but are essential to a good workout! They should never be skipped or rushed!
So by now, you have released tightness, reduced tone and have reset your nervous system. You have optimally aligned yourself! All in the space of around 5-10 minutes!
R3
READINESS
Now you have to get ready to train! This is the classic “warm up” section of the workout, with a twist!
R3: READINESS to train is a science in itself. Here you will go through what is known as a sequential warm up where will perform a progressive series of drills that will transition you from the ground to begin with and then end with you standing up and ready to begin your training. Throughout the warm up, you will target every major joint and muscle group and depending on which block of training you are in, even perform a few skill drills. By the end of R3: READINESS, you will be fully mobile and ready to get to work!
R3: READINESS to train is a science in itself. Here you will go through what is known as a sequential warm up where will perform a progressive series of drills that will transition you from the ground to begin with and then end with you standing up and ready to begin your training. Throughout the warm up, you will target every major joint and muscle group and depending on which block of training you are in, even perform a few skill drills. By the end of R3: READINESS, you will be fully mobile and ready to get to work!
R4
REACTIVITY
The R4: REACTIVITY is where you fully charge up your nervous system and fire yourself up.
The goal of this section is to improve power, explosiveness and general athleticism. As we age, we lose twice as much power as we do strength. Therefore, if we intend to be able to continue to move fast, we must train it!
This name of the game for athletes here is to build a better athlete.
For most of us however the name of the game is not to build an Olympic Athlete but simply to be able to play sports, play with your children or have an active job (fire fighter, police man, labourer etc.) all of which require a degree of athleticism.
Typical activities utilised in the R4: REACTIVITY section are ones that are short and sharp in nature which can include simple bodyweight based drills, medicine ball slams, throws or jumping based drills. All which are performed with high velocity or intensity.
The goal of this section is to improve power, explosiveness and general athleticism. As we age, we lose twice as much power as we do strength. Therefore, if we intend to be able to continue to move fast, we must train it!
This name of the game for athletes here is to build a better athlete.
For most of us however the name of the game is not to build an Olympic Athlete but simply to be able to play sports, play with your children or have an active job (fire fighter, police man, labourer etc.) all of which require a degree of athleticism.
Typical activities utilised in the R4: REACTIVITY section are ones that are short and sharp in nature which can include simple bodyweight based drills, medicine ball slams, throws or jumping based drills. All which are performed with high velocity or intensity.
R5
RESISTANCE
For the vast majority, this is the favourite part of the workout! R5: RESISTANCE Training.
(lifting weights or using your body weight vs gravity)
Being strong or powerful is fundamental to every single athlete/person out there! Being strong in life can be likened to wearing a suit of body armour. You see when you train to become stronger, it is NOT simply a case of making muscles bigger and stronger!
Far from it!
What ACTUALLY happens when you get stronger is, your entire body and bodily systems get stronger! It’s not just your muscles! You bones, tendons, ligaments, intervertebral discs and nervous system ALL get stronger! Same can be said for you heart and entire cardiovascular system. EVERYTHING get stronger!
(lifting weights or using your body weight vs gravity)
Being strong or powerful is fundamental to every single athlete/person out there! Being strong in life can be likened to wearing a suit of body armour. You see when you train to become stronger, it is NOT simply a case of making muscles bigger and stronger!
Far from it!
What ACTUALLY happens when you get stronger is, your entire body and bodily systems get stronger! It’s not just your muscles! You bones, tendons, ligaments, intervertebral discs and nervous system ALL get stronger! Same can be said for you heart and entire cardiovascular system. EVERYTHING get stronger!
Why is this important?
Well it reduces potential for things to go wrong, IE stops an athlete from breaking down and potentially stops an elderly person breaking a hip if they fall over (stronger bones, less chance of fracture!). So it is imperative for all to get stronger given the chance!
The question we must always ask though, is how much strength is enough for each individual? For example, does a 78 year old Grandma really need the strength of a power lifter?? OR does she simply need the strength to carry her washing upstairs on laundry day? Or does a central midfielder in football need the strength or a prop in rugby? Probably not!
So there you have the R5: RESISTANCE, the goal of this phase is to build strength through resistance training! How much strength you need however totally depends!
The question we must always ask though, is how much strength is enough for each individual? For example, does a 78 year old Grandma really need the strength of a power lifter?? OR does she simply need the strength to carry her washing upstairs on laundry day? Or does a central midfielder in football need the strength or a prop in rugby? Probably not!
So there you have the R5: RESISTANCE, the goal of this phase is to build strength through resistance training! How much strength you need however totally depends!
R6
RESILIENCY
This is the metabolic/energy system component of your rehab or training session. This is specific to the goal of the programme.
Generally speaking for rehab clients it will start as very gentle and manageable cardiovascular training. Typically the type of exercise given will depend on your pain or injury and the sole focus is to prevent your cardiovascular/cardiorespiratory fitness from declining. Steady state cycling tends to be the method most often opted for here.
For training clients (or more advanced rehab clients) however it will some form of interval-based training. The length of work and rest period will be dictated by the goal. If strength is the goal the interval will be short and recovery period long.
However, if fat loss is the goal, the interval may well be longer and the rest period shorter.
This section is extremely important for you to do, as it helps build up your work capacity. The greater your work capacity the RESILIENT you are.
The R6: RESILIENCY phase of your workout addresses this. It is here where you will work on your ability to sustain power or generate maximal power with the added component of being able to RECOVER and then REPEAT. This is such an invaluable trait to have in sports or in life.
Once you have completed your resiliency drills, you will have finished the R6: RESILIENCY phase of the workout and now need to enter the final phase. This final phase is perhaps the most neglected and poorly understood components of all rehabilitation, strength or conditioning programmes.
It is called “Recovery”.
Generally speaking for rehab clients it will start as very gentle and manageable cardiovascular training. Typically the type of exercise given will depend on your pain or injury and the sole focus is to prevent your cardiovascular/cardiorespiratory fitness from declining. Steady state cycling tends to be the method most often opted for here.
For training clients (or more advanced rehab clients) however it will some form of interval-based training. The length of work and rest period will be dictated by the goal. If strength is the goal the interval will be short and recovery period long.
However, if fat loss is the goal, the interval may well be longer and the rest period shorter.
This section is extremely important for you to do, as it helps build up your work capacity. The greater your work capacity the RESILIENT you are.
The R6: RESILIENCY phase of your workout addresses this. It is here where you will work on your ability to sustain power or generate maximal power with the added component of being able to RECOVER and then REPEAT. This is such an invaluable trait to have in sports or in life.
Once you have completed your resiliency drills, you will have finished the R6: RESILIENCY phase of the workout and now need to enter the final phase. This final phase is perhaps the most neglected and poorly understood components of all rehabilitation, strength or conditioning programmes.
It is called “Recovery”.
R7
RECOVERY
Recovery is probably the most important factor within all training or rehab. If you are reading this and are currently undergoing rehabilitation, chances are the reason you are where you are right now is because you failed in this area in the build-up to your injury.
Unfortunately, the common belief is that it is within workouts that you get better or stronger.
Unfortunately, the common belief is that it is within workouts that you get better or stronger.
Wrong.
It is in fact the R7: RECOVERY phase where your body gets stronger, more powerful and more resilient. In the most basic way of looking at it, your workouts actually make you worse. During your workouts is where you are deliberately placing stress onto your body. It is the response of your body during the recovery phase where improvements and adaptations are made. Your body adapts so that it can more easily handle that same workout should it ever have to go through it again.
This is where the science comes in, place too much stress on the body with too little recovery time and you break down. Alternatively, place too little stress on the body and allow too much recovery time and you will not improve and may even LOSE fitness. It is a balancing act and one where all you need to do is give the body “the minimum effective dose” in which to improve whilst giving it the perfect amount of time to recover.
From studies taken using Special Forces in the Military and Navy, we know that the individuals who are able to switch their minds and bodies into rest and recover mode immediately after completing a gruelling workout or operation, are the ones who are able to consistently perform to the highest level. It is these individuals who can seemingly operate without accumulating fatigue, illness or injury. We know that this priceless trait should be the goal for all of us!
This is where the science comes in, place too much stress on the body with too little recovery time and you break down. Alternatively, place too little stress on the body and allow too much recovery time and you will not improve and may even LOSE fitness. It is a balancing act and one where all you need to do is give the body “the minimum effective dose” in which to improve whilst giving it the perfect amount of time to recover.
From studies taken using Special Forces in the Military and Navy, we know that the individuals who are able to switch their minds and bodies into rest and recover mode immediately after completing a gruelling workout or operation, are the ones who are able to consistently perform to the highest level. It is these individuals who can seemingly operate without accumulating fatigue, illness or injury. We know that this priceless trait should be the goal for all of us!
Just imagine a life without pain, injury, illness or fatigue!
Time to "Switch Off":
If you think that the goal of training is to switch your body “on”, the goal of recovery should be to switch your body “off”. The R7: RECOVERY phase aims to get you to switch your body and mind into recovery mode as quickly as possible, at the end of your workout, so that your body can begin the process of making you stronger and fitter in time for your next session.
Your breathing, particularly your exhale is your line of communication to your nervous system. This is will switch your body from the stress or ‘fight or flight ‘effect of your workout to recovery or ‘rest and digest’.
How you achieve this is very simple, you simply perform a breathing drill for at least 2-3 minutes whilst completely relaxing and switching your mind off. Typically we utilise a method called “Crocodile Breathing” for our recovery breathing. This both brings your heart rate down, back towards resting levels as quickly and safely as possible, as well as turning off your Stress Response (Fight or Flight).
This enables a smooth transition into..
Your breathing, particularly your exhale is your line of communication to your nervous system. This is will switch your body from the stress or ‘fight or flight ‘effect of your workout to recovery or ‘rest and digest’.
How you achieve this is very simple, you simply perform a breathing drill for at least 2-3 minutes whilst completely relaxing and switching your mind off. Typically we utilise a method called “Crocodile Breathing” for our recovery breathing. This both brings your heart rate down, back towards resting levels as quickly and safely as possible, as well as turning off your Stress Response (Fight or Flight).
This enables a smooth transition into..
"Rest, Recover and Digest":
It is now where you can also take in your protein/supplement shakes or eat a well-balanced recovery meal and think about how you can achieve a good nights sleep (after all sleep & nutrition are you two primary recovery methods!).
Once you have finished the R7: RECOVERY, you should finish your rehab or training session feeling great instead of feeling exhausted and beat up! Nothing good ever came from ending a session feeling like you are dying, going to puke and with tunnel vision! If this is how you have been leaving the gym or injury clinic session, you are doing it wrong and not giving yourself the best chances of performing to your best in your next session!
Once you have finished the R7: RECOVERY, you should finish your rehab or training session feeling great instead of feeling exhausted and beat up! Nothing good ever came from ending a session feeling like you are dying, going to puke and with tunnel vision! If this is how you have been leaving the gym or injury clinic session, you are doing it wrong and not giving yourself the best chances of performing to your best in your next session!
THE R7 APPROACH
TO TRAINING AND REHABILITATION
Tier 1 use the R7 approach as we believe it to be the best system available.
You have just been given, in our opinion, a vastly superior system in which to organise, design and implement training or injury rehabilitation sessions! It is certainly the best system we have ever come across.
Thanks to Mike Robertson
Remember, position is nine tenths of the law and should always be at the forefront of any rehab or training session, not sure why that is?
Thanks to Mike Robertson
Remember, position is nine tenths of the law and should always be at the forefront of any rehab or training session, not sure why that is?