5 Fingers of the Fist
Ethan Banning CSCS
Elite Performance Coach
Rehab Plus, Scottsdale, AZ
The “five fingers of the fist” is a five part daily program set up as an introduction to the weight portion of the Career Development Plan. Just as every finger is essential to the fist, each portion of the program is essential to athletic development. The daily program is broken into the five fingers of the fist which are Strength and Power Preparation Training, Static, Dynamic, Technique, and Individual Performance Training.
Strength and Power Preparation Training (SPPT)
The SPPT section will consist of Movement Preparation Training (MPT), Core Development Training (CDT), and Mobility and Joint Stability Training (MJST). The purpose of this section is to give the athlete a complete and comprehensive warm up to prepare their body for the daily workout. MPT is a specific warm up to prepare the nervous system for the movement patterns that will be performed. CDT will awaken the body’s core and torso to prepare it to stabilize and support the body during activity. The purpose of MJST is for active flexibility and “Prehab” around joints that receive extra stress during their sport.
Static Training
The static portion of the five fingers of the fist is based on isometric holds. For this training we will implement an isometric-strength training circuit. The purpose of this circuit is to develop end range strength, increase connective tissue strength, improve flexibility, as well as allowing us to place the athlete in the correct body position(s).
Dynamic Training
The Dynamic portion of the five fingers of the fist is based on bodyweight/relative-strength movements. For the dynamic training we will implement a relative-strength training circuit. The purpose of this circuit is to increase relative-strength, reinforce correct movement patterns, and familiarize the athlete with different exercises.
Technique Training
During this phase we will take one of the more technical exercises each day and teach/coach the more specific fundamentals of the movement. The advantage of doing this is that we have the ability to teach/coach the fundamentals of the exercise prior to the loading that happens during the next three progressions in an attempt to improve technical proficiency.
Individual Performance Training (IPT)
During IPT we will use feedback from the functional movement screen to give each athlete individual corrective exercises. These exercises are designed to minimize weaknesses and address flexibility limitations. The purpose of the IPT is to take a proactive approach to correct movement imbalances in order to reduce injuries prior to advancing to the Developmental Group.
