Progressive strength training means gradually increasing the challenge placed on the body as it adapts. Prior to strength, we must restore range of motion and improve flexibility first, otherwise, short facilitated areas will just get stronger, whilst weaker areas will remain weaker. Once flexibility and mobility is restored to areas of restriction then  static and dynamic postural stability can be achieved. Stability is important since a stable body provides  a solid framework for all movements and activities. Strength then follows stability, then onto power.

According to Paul Cheks biomechanical Golf manual, we must adapt to the needs pf the sport, so example for Golf the order would be  Flexibility- Stability- Strength – power, allowing optimal conditioning for the job in hand.

A pilates perspective on strength

Rael Isacowitz book Pilates informs us that: ‘The term strengthen is thrown around alot in Pilates in order to strengthen an area or muscle overload must be applied. If sufficient overload is not placed on a muscle, it will not increase significantly in strength. Now muscle activation, which in itself has value in terms and of neuro muscular patterning and body awareness. However in these cases the muscle is not being strengthened enough, so the term control should be used meaning that there is not significant overloading for strength to occur.’

My personal experience is that there are many variable that’s contribute to the amount of strength a person gains from the pilates method. I also categorise strength differently from pilates to  deadlifts and weight training. It is completely different and should not be compared. For example an elite gymnast or calisthenics athlete may be supple and strong , but their strength should not be compared to that of a weight lifter. It’s two different forms of strength and movement requirements. The same as a ballet dancer, they show exceeding strength, especially the men who do double work, but they may not not be able to deadlift a heavy weight. Different sports and movement activities require different bio-motor patterns and abilities.

Understanding spring load

Spring load varies depending on manufacturer, apparatus, angle and number of springs. My personal experience is that the lighter the spring the less support is provided, therefore the person has to be super strong so support their body either in mat-work or on the apparatus with a light spring. I had the wonderful opportunity of working with Cirque Du Soleil, when I had: ‘The Yoga Lounge’ in Deansgate, Manchester (now Yoga Campus). The Cirque physio came along to the studio with three performers who did the reformer with no springs , they were that strong. New York’s classical Pilates studio Kira Lamb explains that spring base apparatus provides rhythmic, dynamic and variable resistance so that you can challenge strength, stability and mobility through your personal range of motion. Kira states: ‘When you push, the springs pull. When you pull, the springs push back. And the more you stretch the springs, the heavier they feel.  And that is your job – to stretch the springs as much as possible while keeping your body organized and your powerhouse in control of all the action. And, trust, the springs will fight back during each phase of the exercise: 

  • Concentric phase: pushing or pulling the spring open 
  • Eccentric phase: resisting the springs as they close’.

No Pilates is a system it is not about machines. The mat-work is often forgotten, as you learn to use your body weight working with gravity. Without the apparatus you have more proprioceptive feedback to where areas of tightness or weakness are. In many ways I find the mat-work actually harder. The apparatus such as the reformer, tower, Cadillac, chair and ped -0 pull conveys what you have gained from the springs such as the two way stretch, oppositions, meaning pull and push, plus the two way reach. For example, reaching the feet and tail bone in one direction whilst reaching the head in the opposite direction. We always creating length and space.

 

Bibliography

Kira Lamb Classical Pilates New York

‘The golf biomechanics manual’ – Paul Chek

‘Pilates’ –  Rael Iscowitz