The Most Effective Warm-Up for Athletes: The RPR Method (Improve Mobility, Movement & Recovery)
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- เผยแพร่เมื่อ 30 ก.ย. 2024
- Cal Dietz shows Team ST the RPR method - Reflexive Performance Reset.
This warm-up is an effective tool that will improve your recovery, improve compensation patterns & mobility! Try it out! And if you'd like to know more, you can follow Cal Dietz - @cal.dietz
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1:32 ribs
4:15 psoas
5:35 glutes
6:12 quads
7:08 hips
8:04 lats
8:45 supraspinatus
9:12 shoulders
9:45 calves
10:25 neck
11:47 anti-rotation
Legend
MVP
which groups are the best for warming the Front Rack Position for Front squats?
Are people still applying these methods today after three years? you know people have short term memory and constantly change.
@@ramblr5900 shoulders, lats, supra, and neck I found to be pretty helpful
What kind of dark magic is this? This provided immediate relief from the breathing restrictions and shoulder/back pain that I have been experiencing for several months/years.
Eastern medicine. Look up Gi gong
@@ryanlen5337 acupuncture
This is based on something called Chapman's Reflexes, aka Neurolymphatic Points discovered by an Osteopath. Originally was used to treat more systemic conditions (organs and stuff) but a Chiro named Goodhart realized it had more direct effect on Muscle Activation. And here we are.
There may be overlap with some Acupuncture but from my understanding, it wasn't based on it originally. Independent invention.
A lot of commenters have no idea who Cal Dietz is. The guy has forgotten more about strength training than all of their knowledge combined.
And LMAO at all the people shitting on the supraspinatus... He's not saying that's where it's located.
That's the whole point of RPR.
How did you get that far in the video without freaking out and saying "YOUR GLUTES AREN'T ON THE BASE OF YOUR SKULL!"
Give something a chance before you shit on it.
This actually helps. What he says sound ridiculous, but definitely giving me sort of instant relief on my back
This was crazy, I was sweating and I was thinking it was brighter and then he said on the video. Crazy
Wow, touching myself never felt this way 😱 don't know if I'm suppose to cry or celebrate 😂
Hi,
Are there RPR points to rub to increase ankle range of motion? If yes, where are those points?
Thank you
If you hit the calf and tib points it should begin but truthfully you should hit the full sequence in case there are misfire in the pattern
12:33 "work on each other" with the hand motion too XD
FANTASTIC video! Thank you so much to Cal Dietz for sharing this for free! Amazing, quick system!
This is the first time I’ve seen RPR and it looks to me to be fascia neuromodulation
Well done, REALLY Good Stuff... and its FREE LIKE Oxygen!!! The Best things in LIFE is FREE.... let's start something like this in South Africa... !!!
The Origin concepts of RPR come from SouthAfrica .. check out Douglas Heel Be Activated
Awesome! It looks like vodoo, but hearing jl and cal talk so passionately about it convinced me to try it and damn I had a great training day, very promising! Thanks a lot for this content
What in the texas is this
you dont know what you dont know. try it several times and see
Martin Kimberly Thompson Christopher Wilson Barbara
Clark Michael Robinson Kimberly Perez Angela
Been using RPR for about a month now and LOVE the results. A creaky left knee that always hurts until extensively warmed up is now good to go with 3-5 seconds in between sets. A bum left glute which led to hip pain so bad I thought I was looking at surgery at 42 feels STRONG after a few sets. All of this is interesting and beneficial to anyone who takes it seriously and applies it. I'm curious to re-read Anatomy Trains and see if I can make more sense if it all.
Thank you Mark and Cal for recording and sharing!!
Which of these do you use for knee and hip ??
And glute ??
I'm really curious, if you just fire up your SNS because you're putting yourself in pain?
@@NoNeckNoProbz I've wondered the same thing. I'd love to see some studies on that.
For what it's worth, 2 years later I'll still use rpr from time to time, and it does seem to provide a near instant sense of "release" in certain areas for me, but I've found more benefit in terms of creaky/tight joints with training for full ROM.
Hi! Did you manage to find something interesting in Anatomy trains? Any correlations? 🙌🏻
Taylor Susan Young Charles Gonzalez Timothy
Smith Nancy Martinez Betty Garcia Christopher
Thomas Eric Williams Michelle Gonzalez Amy
This is also my first time here and I am not a skeptic at all. Looks like a rapid Military method if you can say that online even here.
I've been using this RMM for quite a while it is quite actually useful to Jiu Jitsu Jutsu yes very Brazilian with elbow and rotator cuff inverted also third is wrist and can throw in hand sapinate-sapinated as well. But lying down, excellent to Chest Press even.
Invert at same time this top down: rotator cuff -> elbow -> wrist -> hand. 👍
@@AjaychinuShahw
I just wanted to add the Recovery needs Mind to backup. I mean read a damn book and stop aching too much. If the Mind can backup some we can get excellent Disconditioning with Recovery. But folks just threw the Mind out of the equation with the baby sink.@@simeon8967
Smith Steven Jones Ruth Taylor Melissa
Jackson Michelle White Frank Allen Laura
This is Chinese medicine Acupuncture worm up
Allen Jorge - It’s actually acupressure not acupuncture. Finger pressure is used rather than needles. ☝️🥴
Hall Christopher Martin James Walker James
Smokey looks like a dog trying to clean himself
Our football coach made us do this, we laughed at it but damn this shit worked
Garcia Susan Smith Helen Anderson Amy
Allen Betty Harris Susan Perez William
Is this some delayed april fools joke?
Idk whats happening in this comment section. I'm convinced the average IQ is around 80. This obviously doesn't work, the guy doesn't even know where the supraspinatus it lmao
@@jeffersonbuckles8905 Right? And good luck getting to your psoas while you're standing up
Swanky Banker He never identified where the supraspinatus is so how do you know he doesn’t know where it’s at...?
This guy has a masters in kinesiology and has been teaching olympic strength and conditioning at the University of Minnesota to their sports programs for 20 years.
I think he knows where the supraspinatus is located. What was that about an IQ of 80? Are you contributing to that, too?
@@jeffersonbuckles8905 He knows where the supraspinatus is. The RPR points don't go exactly where the muscle goes.
Do you even know who these guy is?
Lopez Betty Johnson Jose Walker Susan
Great video Mark. Please do more of this kind of videos.
Davis Gary Brown Betty Clark Donald
Very interesting, that ginge' has some really golden techniques. I swear as a little kid doing Karate I used to do some of these moves to myself out of instinct but I stopped when I got older thinking I was just being weird!
Walker William Wilson Shirley Robinson Frank
Harris Donna Williams Karen Young James
Harris David Martin Carol Moore Michelle
When Jesse tested Mark's psoas and mark said no psoas LOL
Brown Barbara Harris Anthony Jones James
Calf mobility is related to caffeine and can be helped by rubbing your belly? Anyone wanna buy some beach front property in Leicester?
Where the hell is Leicester?!
I looked up at 7:56
The light in the room was white as heck
My trainer ask me to do it before training, and I was skeptical though it works so well
Nothing new under d sun ae, this d stuff d old folks did
750 Balistreri Shore
I would get arrested if I did any of this at a local gym
Theodora Cape
Julian Field
Simon Pegg looking jacked
It's a nice computer like repair and update system, IMO. 👍 👌 Great keep it up and running*
Mark, are you using RPR regularly now? Are you finding it effective?
that's what i'd like to know
most comments sound like shills
@@dprfail how exactly do you "shill" for a FREE technique. It literally takes a few minutes to try this yourself. If it works, great...if not you wasted a few minutes.
I’ve done it for about 7 months twice a week and it definitely works
what a treasure!
Basically Douglas Heels 'Be activated'
Super interested show
That's not even close to the supraspinatus🤣🤣🤣🤣
Mark looks like jacked Gollum
what
Made me sad that the guy thought he could tickle himself 😞
I'm gonna go rub myself for some sweet release.
Thats for this amazing content, I really appreciate that you share your knowledge and dont understand people who are so arrogant
Dear Mark Bell. I have been watching alot of your old videos with silent Mike. I miss those days. We miss those days. Watching them makes me happy and is motivating. This chest rubbing shit makes me want to take a nap. I understand moving to the future and a new self is great. Please please please, one video of you, Mike, maybe even that short chubby bearded guy lifting and being Strong. I almost erased this and didn't post this but give me a reason to buy a new pair of strong wraps, sleeves, belt, maybe even a your off the team button.
Any still applying these RPR concepts after three years?
💪
smh
My ribs were super sensitive. Very weird.
uhhh I am going to respectfully say this is mostly nonsense. For me, I'm gonna need some science to explain how massaging your belly affects your calves.
Lol, Chinese medicine has been doing this for thousands of years, it’s to do with pressure points, meridian points and fascia release. Maybe just try it with an open mind instead of labelling something you have no idea about as nonsense. Enjoy :)
The inner Thigh slaps only work when doing it inside a crowded gym and staring at a girl...
www.researchgate.net/publication/340628929_The_Acute_Administration_of_Reflexive_Performance_Reset_on_Upper_and_Lower_Body_Muscular_Power_Output_in_Division_III_Male_College_Ice_Hockey_Players_A_Preliminary_Study_Original_Research#pf3
@@eliwhalen604 dude, the summary says "This study suggests no clear benefit, or detriment, in using a novel warm-up technique, reflexive performance reset, on weightlifting performance in college ice hockey players."
@@iliketospoonthings "I would like to see some evidence"
"Open your mind dude! Do what feeeels good"
Great tyvm!
Loving Mark Bell. ❤️
، no extra??
Awesomeness!!!!!
What is spot of hamstrings?
On the second thought, if you unlocked the body protection mechanism caused by (lower)foot arch, is it possible the Opportunity of injury to rise?
Yes
no, because you would have activated zone 1 (psoas glutes and hamstrings) - they will take back most of the load the lower foot arch was before@@simeon8967
Followed along and I’m sweating!!!
He knows necromancy 🤔
How do you know this spots?
👑🥇brilliant man🥇👑👍✌
bro wat :O it works
Yes it can help.
Be persistent thou as its not a 1 time thing, sometimes it works well for me and other times not so much, keep doing it daily and over time you will never know how you existed before doing it.
Only thing im not certain for myself if someone has excess body fat in certain areas does it still work or must the people dig deep to find a particular spot.
Strange massage but I dig it
0:49 you wanna know what else makes you feel "lighter"? losing weight
Yes my thoughts exactly.... sssooo we should take advice from a fat sloppy dude
this guy needs a good shampoo and conditioner
um is this a joke or something i truly dont know. Can someone explain why the chin for glutes and the belly for calves work???
Ancient Chinese Secret...
cyborgar15 - 🤣👍
Its Qi gong nerve acupress, I has a connection between my right pinky knuckle and my right oblique.
Fascia lines
He seems sketch,
1. 8:45 That is not the supraspinatus muscle. it's located on the back, top edge of scapula.
2. Really?... release the glutes buy pressing your ears, realease the calfs by pressing your belly button...ok?
3. Guy has his own name on his shirt. RPR method? or EGO method?
It's an ok warm up, but maybe just do a few jumping jacks and you're good?
Definitely a saved and downloaded video
this on some voodoo woo woo hippe type of stuff. aint no nobdy got time for this.
When you gonna have me on To have a bench press contest dude you scared to have me on your channel
We do this at school in our weights class and I don’t find it nearly as effective as actual hitting the muscles directly
I was here first nice video