Today’s guest is Justin Moore, performance education coordinator at Parabolic Performance & Rehabilitation. We’ve had some prodigious young coaches on this show, such as Matt Van Dyke, Cameron Josse, and Max Schmarzo, and Justin is no exception to that rule.
I first came across Justin’s work on Darkside Strength, and it has been one of my top resources this past year in terms of applying Postural Restoration (PRI) Institute principles into my strength and conditioning practice. For those not familiar with PRI, it is a way of looking at the body from a standpoint of respiration, and its impact on joint position.
I’ve found over the years that athletes who tend to thrive more, as they gain weight room strength, in terms of their performance in track, or swimming, are those who have alignments that are closer to optimal. Athletes who have a poor position of the thorax will generally hit glass ceilings of their sport performance, or even go backward when heavily loaded over time.
In my mind, those coaches that are integrating PRI into strength and conditioning based practice are pushing the industry forward in a big way, and can help all of us give our athletes the positioning, and subsequent training they need to reach their highest level, and prevent injury in the process. Today on the podcast, Justin shares his knowledge on PRI principles, cueing strategies, squat and deadlift sequencing, the role of the hamstrings in lifting, and much more.
Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.
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Key Points:
- Justin’s background as an athlete and coach, as well as his mentors in the field
- How PRI principles have had an impact on Justin’s coaching, alignment, and posture of the axial skeleton, length-tensioning of muscle, tri-planar movement, respiration, and variability
- Utilization of PRI and movement-based system and internal vs. external cueing
- Deadlift sequencing based on PRI principles
- Squat sequencing based on PRI principles
- The role of the hamstrings in an athletic squat
- Bands and their use in creating external rotation in squatting
“PRI has given me a lens by which to view all movement with a more discerning eye”
“The cranium, the ribcage, the pelvis and the spine; they set the foundation by which I can express strength through the appendicular skeleton”
“A lot of times, we get caught up looking at the motion of limbs without appreciation for the foundation for them”
“A muscle is going to contract and produce force optimally at its resting length”
“Everything we do comes back to gait”
“Variability is having options, more of it is not necessarily better, if we are talking about a powerlifter of a 100m sprinter, those people should not have a ton of variability”
“If you are unable to manage the sagittal plane, your variability is going to be limited”
“A deadlift should be a lower body exercise, it should be a trunk stability exercise with range of motion through the limbs and through the lower body, and strength and power being developed in the pushing muscles of our lower body”
“Think of knees going forward as limbs reaching”
“If my squat ends up looking exactly like the torso position of my deadlift, then I really don’t consider that a squat”
“(in a squat) There is no initiation of hips first, or knees first, they both go at the same time”
“If I keep active abs and I keep active, eccentriccaly lengthening hamstrings, in a squat, then I have a chance to get my pelvic floor under my rib cage, and I have a chance to drive it up with my hamstrings, glutes and quads, rather than just my back and quads”
“External rotation is going to be coupled with extension and abduction”
“We need internal rotation of the hip to squat’
“Internal rotation and valgus are not the same”
About Justin Moore
After three ACL tears during his first three years of college football at Farleigh Dickinson University, Justin turned to strength training as a way to help him return to football bigger, stronger, and healthier than ever.
In the process, Justin developed a love for strength and conditioning and Olympic weightlifting. He spent countless hours watching videos, reading articles, and researching the work of the industry’s top coaches, lifters, and movement specialists. His own pursuits gave him a great baseline of knowledge from which to grow.
After graduating from FDU with a Bachelor’s degree in Communications, Justin chose to return to graduate school and study Sports Administration with a specialization in coaching and completed an internship with the strength and conditioning department at Seton Hall University. In his final year of grad school, Justin volunteered to intern at Parabolic Performance and Rehab and after two months of interning, he was offered a job.
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