How Strong is Your Exercise Foundation?
Bluprint Performance Pyramid
The science of fitness and proper programming is continuously evolving. Athletes are getting bigger, faster, and stronger because of a better understanding of how the body adapts to different stimuli. The increase in athletic achievements over the past decade is not a coincidence. It’s a quest by fitness professionals to exploit genetic potential. So where do we start when creating a program model? Let’s start by creating a movement progression in the form of a “Performance Pyramid”.
The Performance Pyramid is a tool we use at Bluprint Fitness to assess an athletes level of preparedness. The pyramid is broken down into four levels: (1) Functional Movement, (2) Functional Performance, (3) Advanced Functional Performance, and (4) Functional Skill.
Functional Movement (General Physical Prep)
Focus: mobility, stability, and the ability to move through fundamental patterns.
Specific Motor Functions: midline stability (core) and the ability to squat, hinge, lunge, push, pull, twist in a full range of motion.
Mobility techniques: foam roll, lax ball, static stretch
Functional Performance (Strength)
Focus: GET STRONG: now that movement patterns have been addressed and muscles fire in proper sequences, the body is now ready to get strong.
Specific Movements: Big lifts + SL/SA Accessories
Mobility techniques: foam roll, lax ball, static stretch
Advanced Functional Performance (Power)
Focus: Converting gained strength to power.
Specific Movements: Explosive movements: Power Oly Lift Variations, KBS, Push-Press, Vertical Jump, Bounds, Jump Lunge, Box Jump, etc.
Mobility techniques: foam roll, lax ball, static stretch
Functional Skill (Sport Specific)
Focus: Skill Development/Sport Specific
Specific Movements: Oly lifts, sport specific energy system training, handstand push-ups, kipping pull-ups, etc.
Mobility techniques: foam roll, lax ball, static stretch
Each level builds on the next and the key to proper progression is mastery. One must put focus on the lower levels of the pyramid to safely and efficiently perform advanced movements shown at the top of the pyramid.
Build a strong foundation and your body will thank you later!