THE BOSS HYPOTHESIS
At BOSS Strength Institute, we are passionate about doing what few other strength and conditioning educational organizations are able to do. We are committed to providing health, rehabilitation, and exercise professionals with educational resources that drive industry and academic change. We are researchers, trainers, therapists, educators, and coaches who integrate both evidence into practice and practice into research. We are experienced coaches/athletes, Olympic Weightlifters, Powerlifters, and CrossFitters, but believe that the truest sport is life; and that quality training dictates improvements in life’s skills, even when your clients don’t consider themselves athletes. We believe in providing exercise professionals (exercise specialists, kinesiologists, physical therapists, personal trainers, athletic trainers/therapists, athletic coaches) with written resources, seminars, workshops, and online programming that focus on the application and integration of the best quality training methodologies; and in making those resources practical, but heavily founded in current evidence, current practice, and ongoing research.
Why a hypothesis?
There is no one ‘best’ method of training for life, health, rehabilitation, or sport. The ‘best’ method of training depends on many circumstances including the client’s current goals, needs, physiology, biomechanics, and skills; as well as constantly updated research evidence and the ever evolving training industry. Quality training is founded in a few key principles, but there can be much variety in the application of these principles. At BOSS, we believe that our ‘method’ is ever-changing and needs to be tested repeatedly. This is why we have a hypothesis. We are fortunate to have affiliations to test our hypothesis. We are associated with the Integrative Clinical Exercise Physiology research laboratory at the University of Saskatchewan as well as with Synergy Strength and Conditioning, a leading Canadian strength and conditioning facility and now the largest CrossFit affiliate in Canada. Through these connections, we are constantly assessing, refining, and adapting our methodology with an ever evolving hypothesis.
Why is the BOSS Hypothesis different?
1. Evidence-based and Research Driven: Many other resources, seminars, and workshops are highly practical, but lack a research basis. Our hypothesis is based current research; research available in the literature and that which we also conduct ourselves on our hypothesis.
2. Tried and true, but evolving, practical methodology: Other resources can be also highly technical with too much emphasis on theory. Our hypothesis provides exercise professionals with research directed, practical, hands on educational resources that we have developed, utilized, and refined. We are coaches as well as researchers and bring the best of both worlds to our resources.
3. Bridging the gap between “rehabilitation and therapeutic exercise” and “strength and conditioning”: One of the most significant, and appropriate, criticisms of many professional exercise training resources are that they do not cater to the appropriate clientele. The strength and conditioning training resources are geared mostly for athletes, and the clinical/rehabilitation resources are geared mostly toward therapeutic exercise. As such, most training resources are not appropriate for most populations. We provide a platform for therapists and trainers to provide quality strength and conditioning development for “most people, most of the time” that respects body mechanics and proper energy system utilization and is appropriate for diverse clients of all skill level.
What is the BOSS Hypothesis on training for health, fitness, and performance?
BOSS Strength Institute has developed four key priority areas for our training resources recognizing a few important factors. First, there is no one ‘best’ methodology; however, at BOSS Strength Institute, we believe in a few key principles that guide our philosophy. Second, although we recognize that each client has different needs, there are a few areas that most people need developing. Third, we believe in time-efficiency; there is no value in attempting to have clients needlessly spend hours a day training, when that doesn’t suit their goals, availability, or priorities. Keeping these factors in mind, our key priority areas are as follows:
1. Fundamental movement strength and power: Although there are some very significant pre- or co-requisites to whole body strength training (baseline general physical activity, adequate mobility, efficient and biomechanically appropriate movement patterns), attaining or developing strength and/or power in a few fundamental movements should be a goal of everyone. Activities that involve hip-hinging, squatting, and upward pressing (eg. deadlift and pull variations, squat variations, press variations, respectively) form the foundation of training. Not only are these movements essential to performance of functional skills, they are required for many activities of daily living. Despite the effort required to teach these movements properly, the functional payoff for clients is worth the time. For higher level clients who may have an adequate amount of baseline strength, maintenance of this strength while developing power or specific skill is crucial for having adequate training responses and injury prevention. Our focus is on teaching professionals the importance of strength training and to correctly observe, correct, and prescribe biomechanically appropriate exercise technique with their clients. Read about BOSS's Strength Insurgence.
2. High(er) intensity training: Most people in the general public do not train hard enough or at all. Many athletes train hard, but with too much volume and not enough focus. Our main philosophy of conditioning is that it should do several things: a) allow harder than usual for that client work phases for reduced periods of time with periods of recovery, b) allow for multiple energy system adaptations in a time-efficient manner, c) not detract from strength and power adaptation, and d) incorporate higher resistance, fundamental movements to enhance strength and power development along with energy system development. The most current evidence suggests that high-intensity interval training (HIIT) is one of the most effective methods of achieving a, b, and c, particularly moreso than low intensity aerobic exercise. Traditional HIIT; however, does not typically achieve d and consequently does not result in improvements in muscle strength. Our research on multimodal HIIT (MM-HIIT) has shown that it can be as effective as traditional HIIT for aerobic and anaerobic energy system adaptations, but also improves muscle strength, power, and endurance.
3. Establishing the pre- and co-requisites: In priority area 1, a few key pre- and co-requisites to strength and power training are required. Depending on the level of the client, these may be minor or major issues, but are vital to implement as part of a successful program. Our seminars and written resources keep these in the forefront. For many sedentary clients, a general increase in physical activity comprises all that is needed for aerobic energy system training and significantly reduces the cardiovascular risks associated with high-intensity exercise. Mobility and movement pattern development are important requirements for using fundamental movement exercises and, if not present or accounted for, can lead to increased risk of injury.
4. Efficient and practical programming: No resource or seminar is complete without a discussion regarding how the information can be utilized in a ‘big picture’ manner. We conclude all of our basic seminars with an overview of our suggested short term programming. In addition, our advanced programming seminars provide most current evidence and practical information for long-term program periodization and design that is appropriate for the specific clientele of interest.
We offer focused seminars and workshops, training resources, blog entries, and social media posts. Follow us, like us, and sign up for our newsletter to keep apprised about the evolution of our Hypothesis and our activities. If you have any questions about the BOSS Hypothesis, our Seminars, or our Resources, please do not hesitate to contact us at: info@BOSSstrengthinstitute.com or Ask BOSS a Question.