SomaTraining Program

SomaTraining Level 1 – Certificate of Applied Trainer

European Diploma of Animator in Sport, Health and Fitness Training (FFCP)

SomaTraining Level 1 consists of 5 seperate courses. Upon completion of all of the Level One classes, a Certificate of Applied Trainer and a European Diploma of Animator in Sport, Health and Fitness Training (FFCP) will be awarded.

Courses for Level 1:

• Analytical and Segmental Muscular Strengthening of the Abdominal Muscles and the Thoracic Diaphragm

The abdominals (obliques, transverse, pyramidals and rectus abdominus) and the thoracic diaphragm need to be properly trained. These muscles are not only functional but aesthetic. That is why students will learn hundreds of exercises that will specifically target these muscles.

Seminar Outline:

– technical analysis of the movements which are the basis of muscle strengthening

– learning to perfect the movement (progression factors)

– how to avoid injury with the appropriate preparation

– types of cool-downs for better recovery

– dietary factors

– quality effort in terms of strength, volume, power, speed, resistance, endurance and fitness maintenance

– planning training sessions

– multiple strengthening methods

– muscular re-education programs

– sports preparation programs

• Analytical and Segmental Muscular Strengthening of the Lower Limbs

There are hundreds of specific exercises which can solicit the proximal, distal, medial, lateral, middle, superficial or deep portions of each muscle (i.e. proximal psoas or distal tibialis anterior) in the lower extremities. The thorough details that are covered in this class will allow for an understanding of the numerous exercises that target specific areas of the lower limb.

Seminar Outline:

– technical analysis of the movements which are the basis of muscle strengthening

– learning to perfect the movement (progression factors)

– how to avoid injury with the appropriate preparation

– lower extremity warm-ups

– quality effort in terms of: strength, volume, power, speed, resistance, endurance and fitness maintenance

– planning training sessions with respect to time availability

– strengthening methods for all the lower extremity muscles

– muscular re-education programs

– sports preparation programs

• Analytical and Segmental Muscular Strengthening of the Upper Limbs and the Trunk

The large muscles (latissimus dorsi, trapezius, rhomboids, quadratus lumborum…) need to be trained with a lot of specific movements in relation to the specific quality of training that you need (strength, volume, power, speed, resistance, endurance and fitness maintenance) for each muscle group. The spinal muscles need to be trained to improve their ability to provide postural support. There are also numerous, yet specific exercises which can solicit the proximal, distal, medial, lateral, middle, superficial or deep portions of each muscle (i.e. deltoids or thumb flexor) in the upper extremities. Students will learn hundreds of exercises.

Seminar Outline:

– technical analysis of the movements which are the basis of muscle strengthening

– learning to perfect the movement (including progression factors)

– how to avoid injury with the appropriate preparation and warm-ups

– quality effort in terms of: strength, volume, power, speed, resistance, endurance and fitness maintenance

– strengthening methods for the upper extremities and trunk muscles

– muscular re-education programs

– sports preparation programs

• How to Organize the Education and the Progression of a Global Movement (Tests, Adaptation, Training, etc.) : The Squat

A complete analysis of the squat with respect to the entire body. There are over a hundred progressions that have to be learned before a squat is completed properly. This class will cover all of these progressions and lead to a fundamental understanding of the proper method of progression leading to the completion of a biomechanically sound squat.

Seminar Outline:

– technical analysis of the movements which are the basis of the squat

– learning to perfect the movement with a specific focus on the progression factors

– how to avoid injury with the appropriate preparation and warm-ups

– quality effort in terms of: strength, volume, power, speed, resistance, endurance and fitness maintenance

– muscular re-education programs

– sports preparation programs

• Qualitative and Quantitative Periodization

The focus of this class is to understand quality (volume, strength, power, speed, relaxation, resistance, endurance, aesthetics, muscular re-education and fitness maintenance) and quantity (number of series, repetitions and rest time). Numerous exercises and movements will be used to teach the proper progression that is necessary to achieve specific goals.

Seminar Outline:

– quality: strength, volume, power, speed, relaxation, resistance, endurance and fitness maintenance

– quantity: repetitions, number of series (sets) and rest time

Soma Training Level 2 – Certificate of Advanced Trainer

European Diploma of Monitor in Sport, Health and Fitness Training (FFCP)

Upon completion of all of the Level One and Two classes, a Certificate of Advanced Trainer and a European Diploma of Monitor in Sport, Health and Fitness Training (FFCP) will be awarded.

Coursees for Level 2:

• Myofascial Stretching (MFS)

We have believed for a long time that we know how to stretch muscles. The question is : How do we stretch a muscle when it is sheathed in a leather casing ? Stretching a muscle is only effective once the “skin” that covers it is no longer dry and retracted. Myofascial stretches respect the anatomy of the muscles, their aponeuroses as well as their function. At this point, the analytical study of the fascial chains allows for an incredibly effective stretch position. This seminar will systematically review the proper method of stretching for all of the muscles listed below.

Seminar Outline:

– Specific myofascial stretches for the below noted muscles :

Myofascial Stretches of the lower extremities: iliopsoas, biceps femoris, semimembranous, semitendinous, superficial gluteus maximus, deep gluteus maximus, gluteus medius, obturator internus, piriformis, quadratus femoris, rectus femoris, vastus internus, vasatus externus, graacilis, pectineus, tensor fascia lata, superior fascicle of adductor brevis, inferior fascicle adductor brevis, adductor longus, superior fascicle of adductor magnus, middle fascicle of adductor magnus, inferior fascicle of adductor magnus, medial gastrocnemius lateral gastrocnemius, soleus, tibialis anterior, extensor digitorum, extensor hallucis.

Myofascial Stretches of the upper extremities: long head of biceps brachii, short head of biceps brachii, posterior deltoid, anterior deltoid, middle deltoid, subscapularis, teres major, coracobrachialis, long head of triceps, medial head of triceps, lateral head of triceps, teres minor, infraspinatus, supraspinatus, pectoralis minor, deep pectoralis major, superficial pectoralis major, short supinator of the forearm, long supinator of the forearm, pronator quadratus, pronator teres, flexor digitorum communis, palmaris longus, anterior cubital, extensor digitorum communis, posterior cubital, first radial.

Myofascial Stretches of the trunk: middle intercostals, posterior intercostals, anterior intercostals, the crus of the diaphragm, the domes of the diaphragm, the intermediate part of the diaphragm, rectus abdominis, external obliques, internal obliques, latissimus dorsi, superior trapezius, middle trapezius, inferior trapezius, rhomboid major, rhomboid minor, levator scapula, quadratus lumborum, transverse spinous, longus, iliocostales.

• Specific Proprioception and Awareness

Proprioception : The physiology that controls an articulation depends on numerous control mechanisms located in the muscle tendons, ligaments and articular capsule. Therefore, it is advisable to train these “micro-computers” to increase or revive control of a joint. Following a sprain, to treat arthrosis, to recover articular mobility, and even to improve effectiveness, these various aspects of proprioception must be trained. However, this work must be very precise, because it is not the joint that is trained but a specific ligament or part of the capsule. This class will teach the hundreds of exercises that may be used throughout the body for this proprioceptive work.

Awareness: How can an articulation be trained, a muscle strengthened, or a posture corrected, if the brain does not know the area being treated? How does a spine remain straight, if the feeling of rectitude is skewed? The cortex must be trained to become acquainted with and recognize every area of the body. A strict methodology involving four progression factors is indispensable to really becoming familiar with the pelvis; the cervical, thoracic and lumbar spine; and the various diaphragms. You will learn how to apply the very important and often neglected aspect of awareness in your daily practice.

• General ELDOA

ELDOA (Longitudinal Osteoarticular Decoaptation Stretches, is taken from the French Etirements Longitudinaux avec Decoaptation Osteo-Articulaire).

Lots of pain, arthrosis, neurological pinching, disc compression and articular lesions result from compactions, compressions and/or articular blocks. There is an effective solution to these ailments: ELDOA. ELDOA’s consist of very precise postures which target relief in a specific articulation. The advantage of these postures is that once you learn them, they take only a minute a day to perform.

Seminar Outline:

– Background and methodology

– Lumbar ELDOA practice

– Thoracic ELDOA practice

– Cervical ELDOA practice

– Pelvic ELDOA practice (sacroiliac joints and symphysis pubis)

• Specific ELDOA

ELDOA (Longitudinal Osteoarticular Decoaptation Stretches, is taken from the French Etirements Longitudinaux avec Decoaptation Osteo-Articulaire).

After learning to treat the centralized joints of the body with the general ELDOA class, you will learn to treat the joints in the periphery with very precise postures which target relief in these specific articulations. The goal will be to uncoapt and normalize the peripheral joints. As before, once you have learned these, they take only a minute a day to perform.

Seminar Outline:

– Background and methodology

– Thoracic-Cage ELDOA practice

– Coxo-Femoral ELDOA practice

– Shoulder ELDOA practice

– Sacral and Sacro-Coccygeal ELDOA practice

– Cranial ELDOA practice

• Clinical Application and Examination

SomaTraining Level 3 – Diploma of SomaTrainer

European Diploma of Professor in Sport, Health and Fitness Training (FFCP)

SomaTraining Level 3 consists of 5 individual courses. Upon completion of all of the Level One, Two and Three classes, a Diploma of SomaTrainer and an European Diploma of Physical Training (FFCP) will be awarded.

Courses for Level 3:

• Cardio Training and Physical Conditioning

It is advisable to increase cardio-vascular and cardio-respiratory capacities. Whether for a beginner, to maintain general conditioning, preparatory training for sports, or to improve the performance of a high calibre athlete, only a program adapted to the individual needs can respond to the specific objectives. This program will study the elements that will permit progress in endurance, as well as cardio vascular and cardio-respiratory abilities according to the individuals needs.

• Circulatory and Respiratory Techniques

Numerous persons suffer from problems of venous return (varices, varicosities; heavy legs, oedema, etc). Simple, yet very precise exercises, allow a stimulation of circulation of the blood in an anatomical and physiological sense for each vein.

There exist numerous exercises for improving quantity of respiration. These techniques are qualitative in nature, allowing a very precise recruitment of each pulmonary segment in order to address any respiratory insufficiency that is frequently encountered (asthma, smoking-related issues, etc)

• Global Postural Stretching

Whatever your methods of preseason conditioning, training, or re-education, it is necessary to place the body part being solicited, into a global posture. To rediscover the efficiency and fluidity of a movement, the GPSs allow a perfect linking between the joint, the muscle and their fasciae. These specific postures must be meticulously performed and are adapted to each part of the body.

The positions can be used in training and conditioning as well as in pre-season training. They are equally of indubitable efficiency for all re-education programs.

For example, after an accident or an illness, all therapeutic treatment must be completed by a rehabilitation of all activities of daily life, in the personal life; the sporting life; and the professional life.

There are thus four big stages to follow:

The first is curative; by the surgeon, doctor; osteopath; or chiropractor according to their methodology.

The second allows the patient to validate the therapeutic action above by analytic auto-normalization exercises such as myo-fascial stretching, ELDOA, circulatory or respiratory exercises, proprioception exercises, awareness training, etc

The third stage brings in global postural exercises to give to the patient a general integration back into daily life, and sporting and professional activities. It is these global postural stretches of the trunk; and upper and lower limbs that are included in the program of the advanced personal trainer.

The fourth stage is the return to normal activities of the individual in question.

• Pathologies des sports, cinésiologie et strapping

After classifying and proposing therapeutic interventions for all classic sports pathologies (sprains, subluxations, tendonitis, etc), the student will study how to prevent all the injuries common to each sport by way of specific exercises.

Very frequently, to assist in the ability of movement or strength performance, the trainer must apply a therapeutic tape job for a ligament, tendon, muscle or a specific articulation. Specific methodology, practical and precise is taught for these purposes;

• Clinical Applications and Examination

This seminar allows the application of all the Level 3 information for specific clients and to answer any questions arising.