In this comprehensive blog, Stephen Tongue, Head of ViPR Education, explores the ViPR thresholds that were introduced to us in the LMT workshops. Stephen explores Thresholds 1, 2 and 3; T1, T2 and T3 and supports these concepts with practical and applicable ViPR programming in the accompanying videos.
ViPR Thresholds are a useful tool to help us think about how we might progress ViPR drills systematically to enhance our clients’ movements. In order to do this effectively, we need to understand the definition of ViPR thresholds and the differences between the three levels, T1, T2 and T3, says Stephen Tongue.
Straight from the manual: ViPR threshold refers to acute dynamic variable manipulation (i.e., reps, sets, weight, speed, range of motion, complexity of motion). This serves as a last checks and balances to make sure the drill you choose is appropriate for the level of the client.
The above definition helps to point out how the thresholds really dial in to the acute exercise variables and how we manipulate them. There are plenty of variables to tweak to adjust intensity but what are the aims of the thresholds and at what point does the step up from T1, T2, T3 occur?
Threshold 1 (T1)
T1, the lowest level threshold, is where clients who are new to ViPR should begin. Comparisons can be drawn to ViPR Reconditioning drills, where the aim is to restore good-quality movement after injury or a break from training. This threshold is all about teaching the client how to control their body and ViPR in harmony with one another. It is about them observing simple ViPR movements, understanding what they need to be able to do and being able to effectively replicate the movements that have been demonstrated. This comes more naturally to some than others – less body-aware individuals may need to spend more time at the T1 level to help them deepen their understanding of basic movement control and allow them to reconnect with their proprioceptive powers and start to feel and control their bodies again. There are four key aims of T1 listed in LMT education:
- Improve Neuromuscular Efficiency
- Improve Eccentric Motor Control
- Improve Anatomical Adaptation
- Improve Controlled ROM
Let’s take some time to understand what these terms mean and what they might look like in a practical sense.
Neuromuscular efficiency
Neuromuscular efficiency (NME) is the ability of the nervous system to recruit and activate muscles in a co-ordinated and efficient manner. It is a measure of how well the brain and spinal cord communicate with the muscles to produce force.
If our neuromuscular system is inefficient, we would see a lack of fine motor control, movement compensation patterns and general weakness and inability to generate force. This would translate into movement as stumbling, stuttering of the feet and having to rely on ViPR or surrounding objects to maintain balance. There would be a lack of accuracy when moving the feet, hands and ViPR to intended targets and little or no power produced. Joints may be out of alignment and lacking full ROM.
Eccentric motor control
Eccentric motor control is the ability of the nervous system to control muscles during eccentric contractions. Eccentric contractions are those in which the muscle lengthens while it is contracting. This type of contraction is important for many activities, including absorbing shock, slowing down movement and preventing injury.
With no eccentric motor control, heavier loads would create loss of balance and slow ineffective direction change. There would also be an inability to generate power.
This refers to physical changes in the tissues, including muscle, bones and fascia. These changes are stimulated by and are specific to the movements and forces that the body experiences. It is important, therefore, that to build a healthy body we must stimulate the body with multi-direction, multi-speed and multiple levels of force for all-round adaptation. Positive changes may be physically observed over time, such as improved colouration of skin, appearance of healthy blood vessels, increased muscle tone and a reduction in excess weight.
Controlled range of motion
A controlled ROM gives the ability to accelerate, decelerate or statically hold a force at any point of healthy joint range. It can be seen as smooth and efficient movement around a joint.
Thinking about the above goals for T1, it builds a clear picture of what we are hoping to achieve from T1-style drills and, indeed, a Reconditioning phase is to see positive movement with full range of joint motion, good posture, a demonstration of balance and stability, and an al-round strength base. Observation of movement with rhythm, flow and integration would certainly qualify a client for progression onto T2.
See the video below for some example T1 drills.
Threshold 2
Clients should be progressed on from T1 training when they can display movement competency during T1 drills. This means they consistently perform T1 drills with rhythm and flow, demonstrate good range of motion in all joints, can hold good posture when performing T1 drills and perform drills without loss of balance and without excessive twitching or trembling. Put simply, they should be able to make T1 drills look consistently natural and effortless.
T2 drills typically are suitable for clients who have had some training experience and have recently completed a phase of consistent training. T2 clients have some body awareness and can perform basic functional movement patterns such as squat, lunge, hinge, rotate, push and pull with good movement mechanics using a low to medium load. T2 loaded movement drills typically cross over with classic ViPR Vitality drills, although such drills can of course be scaled up or down to T1/T3 level. In defining T2 exercises, we are looking at drills that, relative to T1, match one or more of the following criteria:
- Increased Movement Complexity
- Increased Integrated Timing of Function
- Increased Force Output
- Increased Reactive Component
Increased movement complexity
T2 exercises ramp up basic functional movement by introducing varied and novel adjustments to basic movement patterns or by combining two or more functional movement patterns together. An example of adapting a movement pattern for novel variation would be performing a squat with offset, wide, narrow, rotated inwards or a rotated outward footprint. An example of combining two movement patterns together would be a lunge and reach combination.
Increased integrated timing of function
An exercise that requires a more complex timing pattern usually relies on the body moving in synchronisation with ViPR to successfully complete the drill. An example of this might be a lateral swing with a lateral step; if the timing is off, the drill will not flow and balance and control will be lost. Good rhythm and timing should make the drill look flowing and effortless.
Increased force output
The most obvious way to demand more force production from a client is to give them a heavier ViPR, but there are also ways to increase load on the body even using a ViPR of the same weight. Force production can also be increased by increasing speed, momentum, leverage, range of motion or the direction of force. An example of increasing the leverage of ViPR would be an offset grip front squat.
Increased reactive component
At T2, a known reactive component can add a new level of challenge to a drill, testing a client’s ability to deliver consistent technique whilst adapting to changes in forces that they have some level of control over. A good example of this might include the client releasing and catching ViPR themselves. In this case, they have control over the projectile path of ViPR, which may or may not be consistent, and they must catch ViPR in the various positions that it might return to them. Other examples include balancing ViPR from the bottom up, swinging ViPR dynamically, and tilting or bouncing ViPR to themselves. In all of the above examples, the client is creating the movement of ViPR themselves, which gives them better ability to predict the likely movement of ViPR and react appropriately; good technique will create consistent outcomes but small variations in movement are likely to occur and, therefore, a reactive component is present. A good example drill for this would be a squat with an on-tube low grip, dynamic release and catch transitioning to an on-tube high grip.
The goal with T2 is, as always, good-quality movement whilst managing the additional challenges that T2 brings. Drills should be practised until a consistent level of rhythm, flow and good mechanics are achieved. It can take some time to achieve this, as a good degree of athleticism is required. Athleticism is what you need to observe in a client before they can progress onto T3.
Threshold 3 (T3)
T3 ViPR training is reserved for the well trained among us, usually a competitor of some kind, such as sports or fitness competitors at any level from amateur through to pro. Typically, a T3 candidate will have a training age of at least two years, have three to six months’ experience of ViPR at T1 and T2 level, be injury free and have competent athletic movement with great body/spatial awareness. In simple terms, good technique is at a subconscious level and they enjoy being pushed and challenged.
The following characteristics help us to recognise ViPR drills at the T3 level and could include one or more of the following:
- Dynamic End Range Movement Ability
- High Movement Complexity
- Dynamic Function
- Faster Movement
- High Force Movement
- Unknown Movement (Reactive)
Dynamic end range movement ability
Such drills cause us to stretch to our very end range of motion at speed, often requiring either the ability to dynamically stabilise at that end range (such as catching ViPR in a deep squat and holding it) or to dynamically change direction and move off quickly (such as a full range ViPR Tilt, Bounce, Catch & Return).
High movement complexity
This is a combination of two or more functional movement patterns at once, requiring both upper and lower body to co-ordinate. Usually, the movement patterns involved will be challenged further by instability, increased force or high speed – possibly all three at once! An example of this might be a Tornado Swing with externally rotated step and return.
Dynamic function
T3 patterns are usually task orientated and performed at speed while co-ordinating movement to synchronise with ViPR. An example of this might be a Squat & Swing; the task is to swing ViPR parallel to the ground from side to side continuously while timing an end range squat as ViPR draws parallel with the floor.
Faster movement
If you hadn’t already noticed, almost everything at the T3 level is done at high speed. Speed development is a key focus at T3 level – the aim is to increase speed without loss of form or co-ordination, despite reduced thinking time and increased force. A good example of a highly co-ordinated movement at speed is a Squat with Release and catching ViPR with a grip change.
High force
ViPR weight increases are standard at T3 level. The larger, heavier ViPRs are often brought out for T3 drills. Remember, the speed element will also increase the force, as will the more challenging holds often used for T3 drills. A good example of a high force exercise is a Plyo Lunge with ViPR hook (strike).
Unknown reactive component
Reactive components were introduced in T2 but at a more predictable level. In T3, the reaction required is unknown and random. The aim here is to teach the client not to anticipate what is going to happen but to react to what they can sense and take the appropriate course of action instinctively. An example might be a ViPR Burpee into step and touch a random reaction cone.
The ultimate aim of T3 is to test and develop a client’s robustness. They are required to keep good technical form, make quick fire decisions and deal with greater forces all at once. We are pushing for top-quality movement in highly stimulating and sometimes stressful environments. Drills should constantly be tweaked and changed so as not to become familiar and novel stimulus is constantly used to keep clients mentally switched on and out of their comfort zone. ViPR Performance drills fit well here but need an imaginative trainer to always be looking for subtle changes and challenges.
Stephen Tongue is Head of Education for ViPR. His passion for movement training led to him
joining the ViPR Master Trainer Team at FitPro back in 2013. Stephen has remained a part of the team until this day as well as picking up Master trainer positions with other big fitness brands such as TRX and PowerPlate. A successful fitness coach, Stephen has regularly created content throughout his career for national and industry magazines, news bulletins, blogs and social media. Stephen has been motivating people for over 15 years and finds changing the lives of everyday people brings him the most satisfaction.