Look AHEADDD Position
- Austin Lambert
- Jan 27, 2024
- 2 min read
Building daily or weekly sessions.
Goals: identify what type of training day we are looking to optimize the day.
(Strength squat pattern, Power press day, Endurance pull day, Stability lunge day, etc.)
AHEADDD Position is an acronym that stands for
Action
Height
Environment
Alternative
Direction
Distance
Driver
Position
Action- what types of movement/ muscles were incorporated in the session
Ex.) Doing a squat pattern, Push, Pull, Lunge, Hinge
Heights- determine at which height the movement/ muscle will be stimulated.
Ex.) The Dumbbell Overhead press starts at chin height to the top of the head. (Can usually be thought of as a range of tension)
Environment- determines the type of equipment/surroundings you'll perform these movements or muscle actions on.
Ex.) A sprinter sprints on a treadmill, with no spikes, because they live in a climate where it gets cold and snowy, or a sprinter using a track with spikes indoors.
Alternative- having a substitute for the movement/ muscles you planned on doing is always great insurance.
Ex.) The Overhead press setup is taken at the gym, and you decide to do dumbbells or landmines, instead, to keep a flow going.
Direction- determines the force vectors or angle in which our force is going.
Ex.) Forward, backwards, side-to-side, rotation. You can think of curling in front of you, as opposed to curling to the sides of you.
Distance- helps us determine the range of motion. Are we doing a full range of motion or partial ranges?
Ex.) Initial range, mid-range, and end range. A box squat to a parallel squat.
Driver- The driver helps identify the main mover of the movement. It's a lot easier to attribute a height/direction/ and distance to a driver.
Ex.) During a bent-over row, the elbows will be the driver to properly engage the scapula into retraction as the bar comes to hip height, as opposed to the arm going into flexion.
Position- This is a unique opportunity to explore your body's relationships with gravity in different positions.
Example of 11 Positions
standing
squat position
half kneeling
kneeling
split stance
prone
supine
side lying
quadruped (tabletop)
bent over
seated
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