Dynamic Capacity – The Sum of All Parts

By Guy Massi, SSC, SCS, CFSC, CTBS, CSSN

In every training movement, static or dynamic, single or multi-joint, compound or complex, exists both a mobility and stability requirement. To what degree of each, and when they come into play during movement is an entirely separate phenomena. When one component may be more necessary or present than the other, and the imminent “switching” and associated “balancing act” found therein. Either way these considerations exist, and additionally we also find the inherent requirement of both inter, and intramuscular coordination within. Lots to consider, yet despite how we examine it; the aforesaid serves as the ground work to the philosophy behind Dynamic Capacity. So let’s take a quick look at how each of the aforesaid considerations lends to the philosophy.

……. In other words; Doing Sport, Work or Life in real time motion, and really well.

For decades, I’ve been screaming, “It’s not how much resistance you can move, rather how well you move it.” That was the short form, gym scream. But what I was really trying to clarify is found below:

Dynamic Capacity encompasses the overall ability to effectively apply, manage and maximize the underlying functional performance elements in order to efficiently perform activity at desired speeds. It is the sum of all parts. In other words; Doing Sport, Work or Life in real time motion, and really well.

Think about it. All of the Strength, power, speed, agility, balance, mobility, stability, dynamic stability, multi-planar training, etc. when put together in real time requirement leads us to overall Dynamic Capacity as defined above. It’s the payoff. The big puzzle coming together. Or should I say; all of the motor’s parts introduced, constructed and finally set into synergistic motion.

Performing resisted on un-resisted speed progressions? – You’re lending to dynamic capacity. Engaged in active pushing movements? – Building your dynamic capacity. Utilizing a dynamic anti-rotation protocol? – Adding another high performance part to your motor. Well, you get the point!

Dynamic capacity truly speaks to the balance found in training the component parts therein, with the primary intention of nurturing their ability to manifest in mutual performance as required. (And at high levels) Is someone more speed than strength dominant? Power than mobility? Etcetera, etcetera? The degree of proficiency to which one performs, is what eventually separates the good from the great. So, when the component parts are trained with purpose, intention and outcomes; it not only promotes the athletic performance of an individual, yet lends to a greater ease of learning, and the propensity to become more adept at their skilled movements. And that my friends is a HOME RUN that even skills coaches will thank you for.

Basically, we should strive to achieve joint capsules and their supporting structures that are prepared to perform and “survive” most anything asked of it, and without damage.

Mobility’s Relation to Dynamic Capacity

When most of us think about mobility, we might reflect upon videos that lead us through some really cool mobilization and activation progressions for the joints. Keeping joints mobile for utilization as it pertains to all things movement. Usually, there will be a particular consideration for the flexibility component therein, and certainly some tried and true mobilization exercises leave you feeling ready for action. Yet, in contemplating the notion of mobility as it pertains to one’s overall dynamic capacity, we also must consider the elasticity and contractibility component requirements associated to serving mobility. (As being separate considerations of flexibility, elasticity and contractibility) All-in-all, the notion of mobility as it pertains to one’s overall dynamic capacity should not merely be viewed as joints’ ability to move freely and easily, rather more so and in spectrum as; muscle, tendon, ligament, tissue and associated joints’ performance, adaptability, resiliency and ability to efficiently move through ranges of motion in order to support potentially extreme performance requirements. Basically, we should strive to achieve joint capsules and their supporting structures that are prepared to perform and “survive” most anything asked of it, and without damage.

How Stability and Dynamic Stability Differ. (Static or in Motion)

First let’s examine the terms “stability” and dynamic stability. As previously mentioned, it is found (or should be markedly present) in everything we do. In the most commonly conjured static forms (devoid of “any motion”) of merely sitting or standing, there lies the inherent stability requirement necessary to maintain positive posture. Present with positive cervical/chin angles, avoiding kyphotic positioning and maintaining a well packed mid-section (trunk/torso) as to avoid spilling over. (Of course, there is a degree of associated balance- endurance component required to maintain said positions, and not crumble). Sometimes persons may take for granted the degree of stability required while in static, yet we as coaches certainly appreciate the fact that most clients encountered will require at the very least; even the most elemental interventions to assist them in achieving better static stability.

In looking towards dynamic stability, this is where motion is introduced. Whether a progressing lunge or regressing split squat, or merely walking; the stability requirement becomes more evident and enters into that of the strength-power realm dependent upon load, reps, duration, etc. Here is where perhaps dynamic capacity begins to make most sense. One’s ability to move, while remaining stable, managing rotation, reciprocal and complimentary movements. (I.e. One foot in front of the other at a productive stride, with proper foot strike, no crazy arm action or over-rotation to defeat the intended efficiency of a given pattern). Try walking quickly for a bit while under striding, with exaggerated or shot-arm movement and too much, or too little reciprocal or complimentary trunk rotation – it’s exhausting! (I believe it might also be called “Speed Walking”; and that an entirely different sport!)

It is striving to establish a “mutual understanding” within, and between these component parts in order to maximally coordinate the efforts necessary to the provision of performance optimization.

All of This Requires Inter, and Intra Muscular Coordination

At the pinnacle (or should we say - foundation) of dynamic capacity is sort of the pay-off component of this equation in both; inter, and intramuscular coordination. As this lends to overall movement efficacy, it is highly interrelated to the higher functioning end of neuromuscular involvement that produces efficient movement. Inter as it relates to the coordination between muscle groupings (i.e. agonist and antagonist) and Intra as it pertains to the coordination within muscle groupings (i.e. simplest form referral – “Quad grouping”). Basically the synergy that can be promoted and established to provide optimal interaction within or between musculoskeletal components. It is striving to establish a “mutual understanding” within, and between these component parts in order to maximally coordinate the efforts necessary to the provision of performance optimization. Should the “quad grouping” require the initiation and participation of the “hamstring group”, well those hamstrings better understand that their buddies need some support, and spring into action without delay. It’s developing the quickest and most efficient response within, or between the neuromuscular and musculoskeletal components. We are talking about the “state of preparedness” and rapid response of the related motor units blowing through rate-of-force development in order to get to maximal force (and in the absence of force dissipation) in order to achieve the required objective.

Closing Thoughts

There are countless considerations when programming for the ultimate goal of Dynamic Capacity as it pertains to healthy, high-performance athletes and clients. I believe that our industry is really on the right track in fulfilling certain component requirements as it relates to this philosophy. As with any concept, there is more exposure and understanding necessary to achieve the maximization of its related programming. I hope that this brief exposure to the idea of achieving Dynamic Capacity has at least spawned thought in order to more effectively program for the bigger picture of Performance AND Longevity. Really, Dynamic Capacity is developing all of the component training parts to seamlessly intermesh, and perform together. It’s weaving all of your programming hard work into one “symphonic masterpiece”. Never get discouraged. Create and don’t compete, because; Greatness is Forged, Not Fabricated!

To learn more about Dynamic Capacity, and Coach Massi’s HyperNova© Athletic Development & Functional Fitness System, please attend his upcoming one day seminar-work shop “Developing the Modern Athlete & Client” at the Perform Better Functional Training Institute on November 17, 2018.

About the Author

Guy Massi is the Director of Operations, Athletic & Curricular Development for Massi-Machado Strength & Conditioning, LLC (with two locations in New York), and has been developing clients and athletes for over twenty years. He is also on the Tsunami Bar © Board of Advisors in a programming and application oversight capacity, as well as serves in a network affiliate advisory capacity to Haven Physical Therapy, PLLC & Sofos Chiropractic, PC also of New York. Coach Massi is available for speaking engagements, training, education and workshops by e-mailing mmscny@gmail.com. For a complete bio, list of projects and services please visit mmscny.com.