Strength Plan Using MORR Training Framework

The M.O.R.R. training system is a continuing education program developed for the sports performance, rehab, and strength and conditioning communities. The program consists of a basic and specialized certificate of proficiency course. M.O.R.R. is an acronym for Movement, Overspeed, Resistance and Reaction (MORR overview, 2021). This system was developed by renowned sport’s performance coach Chip Smith. Chip developed this system after studying at the world famous Soviet Sports Institute in Moscow, Russia in the late 80’s.

The Russians trained their athletes in a sports specific and position specific system, using overspeed, resistance and reaction. The purpose of this system is to provide training and instruction for coaches and trainers who want to add movement specific training to their coaching repertoire. Chip Smith Performance Systems has been training athletes in this system for over 30 years and is ready to help coaches and trainers successfully implement the M.O.R.R. training system (MORR overview, 2021).

Patient Description As reported previously, the patient of interest is a 45-year-old Caucasian male, “Michael,” whose current body metrics are as follows:  height 5’8”; weight 215 pounds, body mass index (BMI) of 32.7 (Body Mass Index, 2020) and body fat percentage of greater than 30.3 (Tomlinson et al., 2019). Michael does not have experience with exercise and regularly complains of muscle stiffness and joint pain. The patient has been provided stretch/flexibility exercises by his provider but has no interest in pursuing any type of physical activity.

The primary care provider informed Michael of the urgent attention needed in implementing lifestyle interventions. The need has been thoroughly explained to prevent the onset of chronic disease. As also reported previously the strength program for Michael will begin with cardiorespiratory exercises making use of stationary bikes, elliptical, and stair climbing. The first week’s exercise, as set forth in Table 1 below, will be four times per week with in 20-minute intervals.

As endurance builds, the RPE will be adjusted to reflect between a scale of 5-6 with gradual increase.  Athlete Strength Assessment and Improvement Plan-Phase 1 The type of periodization methodology that will be used for Michael’s training plan is linear periodization using a 4-day a week exercise regimen. According to Lorenz, Reiman and Walker (2010), the linear periodization approach is especially appropriate for patients such as Michael since it provides gradual but discernible improvements in the strengthening of the targeted muscle groups. For example, according to Lorenz et al.

(2010), “Linear periodization is the gradual progression model that slowly increases volume and intensity over-time throughout a mesocycle” (p. 509). It is important to note that the patient is not currently engaged in any physical activities or sporting activities and has specifically expressed the view that he is not interested in doing so in the foreseeable future notwithstanding his primary provider’s counseling. Therefore, the overarching focus of this strength plan is on improving Michael’s cardiovascular endurance while maintaining his motivation levels to continue his active participation.

First week of training for the Improvement plan As noted previously the exercise regimen for week 1 of Michael’s strength plan will consist of cardiorespiratory exercises making use of stationary bikes, elliptical, and stair climbing. The initial onset will be 4 times per week with in 20-minute intervals as described in Table 1 below. As endurance builds, the RPE will be adjusted to reflect between a scale of 5-6 with gradual increase.

Rationale in support of the selection of the linear periodization method and how it helps the patient As noted above, the patient has clearly articulated his lack of interest in pursuing a more active lifestyle that will help him improve his cardiovascular endurance levels, so it is vitally important to fully engage Michael with activities that are sufficiently attuned to his physical condition to prevent him from becoming overly fatigued just as it is important to avoid his becoming bored with the program during the daily exercise regimens (Gillis, 2013).

Therefore, the linear periodization method was regarded as the optimal strategy since it is designed to produce discernible results within a specified amount of time, but some modifications may be required as the program progresses in order to the patient actively involved (Lorenz et al., 2010). In this regard, Lorenz et al.

(2010) advise that, “There are several methods to progressively overload the muscle — by increasing the resistance; by increasing the training volume by increasing the number of repetitions, sets, or exercises performed; by altering rest periods; or by increasing the repetition velocity during submaximal resistances” (p. 512).  Applied to Michael, this patient may prefer an alternate day for his pool day exercises, a change in the exercise rotation or further reductions in the amount of rest intervals.

The important point will be to ensure that Michael regularly increases his daily repetitions of his assigned exercises while concomitantly reducing the rest intervals in ways that are consistent with the linear periodization approach. Moreover, reducing the rest interval times will not extend the overall time Michael is required to invest in this daily regimen which should help motivate his continued active participation.

Strength aspects that are important for this patient The main strength aspects that are important for Michael include exercises that help reduce his BMI while simultaneously strengthening his cardiovascular system. As reported previously, developing cardiorespiratory endurance will help increase Michael’s metabolic function and reduce risk of developing cardiovascular disease. Rationale in support of the selection of the exercises and how they transfer to cardiovascular endurance  As noted previously, the primary focus of the above-described strength programming is to improve the patient’s cardiovascular endurance.

The stationary bike, elliptical and stair-climbing exercises all promote this type of muscular strengthening (Donne, 2004). Finally, and as also noted previously, the selected muscle strengthening exercises will improve the strength of Michael’s muscles and surrounding joints. Stronger muscles will make movement easier and aide in.