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The PRO CAMP™ Process

A Multi-Dimensional, Multi-Pillar Process

The PRO CAMP Process is a multi-dimensional, multi-pillar process. We use the term multi-dimensional because:
  • In developing a plan of action, we combine treatment strategies from different treatment divisions within Pro Camp's company structure.
  • Within each division we are NOT limited to "one school of thought" or treatment method. We use a variety of treatment methods and philosophies to improve the overall condition of the client.
We use the term Multi-Pillar because:
  • We've divided our treatment / training objectives into 5 Interdependent Pillars.
  • Each Pillar is an Interdependent component, a physiological precursor, a stepping stone, to the next pillar.

Identifying Common Needs

To develop a system that optimizes total fitness, we started by identifying common hot spots and potential problem areas. After all, to know what to train, you have to know where the problems are.

Our assessments gather information in two different ways 1) Musculoskeletal testing & 2) Performance testing.

1. Musculoskeletal Testing is a variety of "passive" assessments – in other words, we move the client's body. We have developed a multi-level testing approach that illuminates what's going on under the skin. We examine the health and vitality of the soft-tissue exposing existing trauma and potential problems, which may be genetic or linked to injuries (previous or existing). The tests systematically reveal joint limitations, skeletal misalignments, and muscle weaknesses, which will lead to inefficiencies in movement.

We also look at blood work, because it is an objective measure of an individual's nutritional health. This combination of information indicates the source of many potential health problems such as: being overweight, poor recovery, inefficient performance, chronic injury, a weak immune system, all of which prematurely shortened longevity.

Musculoskeletal testing covers five key areas:

  • The Skeletal System. Evaluating a body's ability to maintain its proper structural integrity, also called "neutral posture". We look to see if the bones are in the proper alignment and whether the body tracks properly when it moves.

    To understand the importance of this testing, think about the tires on your car. If they aren't properly aligned, they will wear out faster and unevenly. As your car travels down the road, it will not track straight. It's not just the tires that are affected, it changes the stress on other parts of the car. When the same dynamics happen in your body, you end up needing a hip replacement, have bursitis in your shoulder, don't walk fluidly, and you're not able to perform like you used to, etc.

  • Flexibility. Evaluating where the body is tight, why it's tight and which muscles are causing your tightness. Ideally, one should have enough flexibility to move uninhibited. Anything less will affect performance, because your body resists your efforts to move. As a result, you feel more tired, move slowly and stiffly, become less agile and resilient to contact, and take longer to recover.

  • Soft-Tissue (muscle, tendons, ligaments, fascia). There may be areas where pain is experienced on a consistent basis, and the problem is in the soft-tissue itself. For instance, you may have an old injury and the tissue surrounding that injured area hasn't healed properly.

    Healthy tissue is like a wet sponge and unhealthy tissue is like a dry sponge. Blood doesn't flow through it properly; therefore, it can't bring the healing nutrients and energy your tissue needs to function properly. Soft-tissue problems will slowly but surely change how you function, leaving you with arthritis, torn muscles or one of a number of other ailments. Identifying the existing problem areas will bring you relief and improve your quality of life. You can also identify potential problems, things that have not yet manifested as pain or loss of function.

  • Nutrition. The last component is the nutrition assessment, which consists of a family medical history, an eating profile and bloodwork. You may think you're eating properly, but your blood work provides an objective biochemical measure of health, as well as direct feedback about how the foods one is eating is affecting his or her health. It can indicate the source of many health conditions like, poor recovery, chronic fatigue, chronic injury, a weak immune system, etc., all of which prematurely shorten longevity.

  • Strength. Knowing how much weight you can lift is the least important measurement of strength. The more important measurements identify the causes of a loss in function, such as muscle imbalances. Proper strength gives you the ability to properly move your limbs, absorb impact and be explosive.

2. Performance Testing. Performance Testing is a variety of "active" assessments where we evaluate your body as it moves. We learn about inefficiencies in tracking (“tracking” is the term used to describe your body during movement) and how the body compensates as it fatigues. We learn the efficiency of the anaerobic and aerobic energy systems. Performance testing gives us a good understanding of the problems the body experiences during movement.

Developing a Training Plan

With problems identified and pinpointed, we're able to develop action plans to help you reach their performance and longevity potential.

Action plans are divided into five interdependent pillars. Each pillar is a physiological precursor or stepping stone to the next pillar and contains soft-tissue, training and nutrition goals. Each pillar has an overall objective, which divided into interdepartmental, as well as, departmental goals. The consistent objective is to increase the intensity of the treatment stimulus throughout the duration of the pillar.

  • PILLAR 1 - Nutrition
    This is a very detailed and layered conversation and we will go into it in more detail at Pro Camp

  • PILLAR 2 - Internal Structure/Core Training

       a. Assessment: Identify problem areas, which provides the basis for creating soft-tissue, training and
       nutrition treatment objectives.

       b. Soft-Tissue: Relax the tissue, improve circulation blood and flow to the muscles. All of which will improves stimulation of muscle fibers, accelerates injury rehab,
       and creates an efficient catalysis for building core strength and muscular endurance. Treatment emphasis will not be very intrusive.

       c. Nutrition: Assess nutritional health of the client, including reviewing bloodwork to look for inefficiencies and potential health conditions. We also learn existing
       eating habits, begin the compliance program which replaces their ineffective habits with new ones. Begin the supplementation program which begins with the
       cleansing program and evolves into an organ strengthening protocol.

       d. Core Training: Bring the skeletal system back to "neutral posture." Strengthen the “core” (which includes not only abdominals, but also the rotator muscles in the
       hip, shoulder and the small muscles along the spine.) and attack muscular imbalances.

  • PILLAR 3 - Muscular Endurance

       a. Soft-Tissue: Continue to treat traumas, begin to introduce more aggressive therapy to break up scar-tissue and any other unhealthy tissue, accelerate
       recuperation from workouts, and increase overall health and vitality of soft-tissue.

       b. Nutrition/Supplementation: improve compliance and shift nutritional requirements consistent with training needs. The supplementation emphasis becomes
       recuperation from workouts.

       c. Training: Increase muscular endurance. The higher reps increase blood flow which simultaneously accelerates healing in the soft-tissue.

    These exercises work on a different set of muscles than in pillar 1. The exercises resemble more of the types of exercises you see in traditional training publications. You must be conscientious of your rep speed and control. There are two reasons for this: 1) it will help eliminate muscle imbalances and 2) controlling rep speed is the foundation for improving endurance.

    What is endurance? It is the ability to do a movement over and over without losing control for a desired length of time. If you allow yourself to lose control when you are training, you will lose it when you are performing your daily activities.

  • PILLAR 4 - Explosive Strength/Power

       a. Soft-Tissue: Continue to treat traumas, begin to introduce more aggressive therapy to break up scar-tissue and any other unhealthy tissue, accelerate
       recuperation from workouts, and increase overall health and vitality of soft-tissue.

       b. Nutrition/Supplementation: improve compliance and shift nutritional requirements consistent with training needs. The supplementation emphasis becomes
       recuperation from workouts.

       c. Strength Training: Increase strength, muscle mass (in clients who need it) and power.

    It's still really important to maintain a consistent rep speed throughout the range of motion of the exercise. There are two reasons for this: 1) it will help eliminate muscle imbalances and 2) controlling rep speed is the foundation for improving strength and power.

    What is strength? It is the ability to move a weighted load through a range of motion. Strength comes from contractions, contractions are the result of interdigitation (interdigitation is like the interlocking mechanism on the zipper of your pants), so the stronger the interdigitation, the stronger the person. Controlling the rep speed will allow every inch of the muscle fiber to feel the heaviness of the weight, which will increase the strength of the interdigitation and thus your overall strength.

  • PILLAR 5 - High Proformance Training

       a. Soft-Tissue: same as pillar 2 & 3.

       b. Nutrition/Supplementation: introduce "in-season" menu into compliance program. Supplementation emphasis shifts to increasing strength and recuperation.

       c. High-Proformance Training: Train the cardiovascular system, improve the body's ability to convert chemical energy to mechanical energy, help the body find its
       athletic body weight, improve agility, quickness, speed, endurance, lose body fat and increase anaerobic threshold.

    Listen and Listen Carefully...if your body is not properly prepared for the exercises in Pillar 4, you Will Damage it. Pillar 4 is all about performance training. Prior to doing any type of explosive training, your body must:

    1. Be in proper alignment to help dissipate the shock of exploding and absorbing impact (ie. catching, throwing, stopping, starting).
    2. Be tracking properly—your arms and legs must be able to bend and straighten with ease.
    3. Have good muscular endurance (to allow yourself to be able to do repetitive movements without losing technique).
    4. Have the core strength to properly move through the "kinetic chain."
    5. Have healthy, elastic, resilient soft-tissue, for ease of movement and quick recovery.
    6. Have the proper nutrition so your body has energy and nutrients to heal.

    If any one of these is not present, then performance training will become another source that causes wear and tear to your body.

    Performance training tends to be the most glamorous, fun, exciting and people gravitate to it. It was intended to help bridge the gap between training in the gym and reality. Remember this... there is no form of training that can duplicate what your body experiences during a game. If your body is not functioning properly, don't do the exercises. The benefits are not worth the cost. It is important to remember the big goal, the reason you train is to reverse the damage and prepare the body to play.

    There is an art to using performance training as an effective tool. Your body must be properly prepared and your progressions through the various exercises is the key to realizing the full benefit of performance training.

Basic Protocol of the Pro Camp™ Strength Training Workout:

The Five Component Parts Of Every Strength Training Workout:
  1. Warm-up/stretching
  2. Resistance training
  3. Agility training (optional depending on the training pillar)
  4. Aerobic / Cardiovascular training (optional depending on the training pillar)
  5. Cool down/stretching.
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The material appearing on is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.