L.I.S.T.
BALANCE SYSTEM - Integration
The fundamental goal of the L.I.S.T. Balance System is to create
a mind-body connection through a series of holistic strength
exercises performed in a destabilized environment. When
these exercises are performed across multiple planes and vectors,
in a full range of motion, the bodys total musculature
is activated.
The
L.I.S.T. Balance System is a holistic training program designed
to strengthen and empower our mind, body and spirit. |
Destabilization
is created by challenging the equilibrium of the athlete during
exercise. To maintain balance and successfully execute the exercise,
the athlete must develop a conscious awareness of the bodys
center of gravity, base of support and direction of force. When
these exercises are performed across multiple planes and vectors,
in a full range of motion, the bodys total musculature
is activated. The result is a dramatic increase in neuromuscular
control, the basis for all movement. The L.I.S.T. Balance System
integrates three training regimens to achieve its goals. They
include:
|
Core
Training |
|
Accurate
Multi-Planar Exercise (AMPE) |
|
Present
Moment Awareness Training (PMAT) |
Core
Training
The foundation of the L.I.S.T. Balance System is understanding
the nature and function of the bodys core, the concept
of core stability and core training. The core is located in
the midsection and is the bodys center of mass, gravity
and energy. In yoga this is the location of the first, second
and third chakras representing stability, sexuality, vitality
and personal integrity. These are core psychological components
that are essential for good mental and physical health. A well
conditioned core is the foundation for a vigorous, active lifestyle.
Ghandi
to nonviolence,
Mark Spitz to swimming,
Ella Fitzgerald to jazz,
Ferrari
to cars.
That's
what Karl is to training.
Steve
Rottman
Attorney
|
The cores muscle groups (i.e., waistline musculature and
pelvic floor) are designed to support, control and stabilize
the trunk and spine. As the bodys center of gravity, it
is the foundation for all movement. A weak core will result
in an unstable foundation and will adversely effect every movement
of the body. In addition to producing poor posture, a weak core
significantly increases the potential for injury. Conversely,
understanding and activating a persons core will unlock
the true energy potential of the human body and promote the
functional unity of all muscle groups.
|
Locating
the Core.
The core is located in the midsection and is
the bodys center of mass, gravity and energy. In yoga
this is the location of the first, second and third chakras
representing stability, sexuality, vitality and personal
integrity. |
The
purpose of core training is to strengthen the muscle groups
that support the trunk, pelvis and spine. Regular conditioning
of the core muscles is vital for stability and efficient functional
movement patterns. Combined with neuromuscular coordination,
sound core stability is the cornerstone of superior athletic
performance.
|
Pilates
Box - standing hip abduction with arm function.
Increases core functionality. |
Accurate
Multi-Planer Exercise (AMPE)
The
human body is designed to move in a number of directions in
a wide range of vastly different environments. We also have
the ability to simultaneously perform a wide range of multiple
tasks. These could include the multiple physical and mental
tasks of running and throwing, or hitting a baseball. In addition
to the physical requirements of swinging a bat, the athlete
must interpret key pieces of information, in a fraction of a
second, to determine the type and location of the pitch being
thrown. To accomplish these tasks, the body is moving through
multiple planes while coordinating and activating numerous intellectual
and neuromuscular processes. These combinations of variables
occur, to varying degrees, in all physical activities.
The
correct combination of joint motion, timing and force
to produce the optimal stability and mobility for movement
is what I call LISTability, an inherent benefit
of the L.I.S.T. Balance System. Karl List |
The
purpose of Accurate Multi-Planar Exercise (AMPE) is to train
our bodies to perform in the complexity of a three dimensional
physical environment. This requires a strong, flexible body
capable of a wide range of movements and dynamic neuromuscular
coordination ready to respond efficiently to the physical challenges
of our constantly changing surroundings.
Present
Moment Awareness Training (PMAT)
The parallel of AMPE in the mental and emotional realm is Present
Moment Awareness Training (PMAT). While the concept of PMAT
may sound somewhat esoteric, it is the single most important
element of the L.I.S.T. Balance System. PMAT is essential if
you are to develop the focus,
determination, discipline and awareness necessary for optimal
mental, physical and emotional health.
By mastering PMAT, you will develop full focus, that is the
ability to devote 100% of your energies to the activity taking
place in the present moment. By staying within the present moment,
you will be able to focus your attention on the issue at hand,
whether it is exercise, problem resolution or any other activity.
With your full attention, the task will be performed with a
much higher degree of commitment, thought and awareness, greatly
increasing the chances for success.
In
the L.I.S.T. Balance System, full focus is achieved by incorporating
balance into an exercise program. Performing a familiar exercise
such as a lunge requires little concentration. Performing the
same lunge on an unstable foundation such as the L.I.S.T. Pilates
Box changes the dynamics of the exercise dramatically.
In addition to utilizing more muscle groups in varying combinations
to execute the unstable lunge, the user must now devote the
necessary mental concentration to maintain balance throughout
the exercise. The result is a dramatic increase in mental and
physical acuity that traditional training programs do not provide.
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2004 Karl List, All Rights Reserved