Why Massage Therapist As Instructors?
For starters, massage therapists fundamentally care about people. This is why we want them as our trainers, instructors and stewards. We believe that a good trainer should have a solid understanding of the body. To us, this means our trainers must possess a strong sense of awareness and a broad understanding of the anatomy of the human body during movement.

This is the foundation upon which we have built our training team. There are several things we want you to experience while you are moving (training) in our space, and we believe that these experiences are a direct result of utilizing massage therapists as trainers. First, it is imperative to us that our trainers have the ability to accurately access and establish the dominant movement patterns within your body, and help you understand the movement patterns that are working for you, as well as identify the patterns that are preventing further progress. Secondly, our trainers have the expertise and knowledge to guide you in forging and developing new movement patterns to balance your pre-existing hard-wired patterns; just one key of injury prevention.

Why High Intensity, High Volume Training?
Put simply, it is the best way to improve many facets of health all at once. You are improving cardiovascular, strength, power and agility concurrently. Industry standard defines high intensity as reaching metabolic threshold.

We define high intensity as reaching a neural threshold (i.e. your form goes south and you revert to old movement patterns); basically, as much as you can push your metabolic and muscular system before you lose good form. High volume is the amount of any given activity performed and/or the amount of weight you use. For true foundational growth, it may be necessary to first use minimal weight and maximum volume, depending on your skill level with the movement.

High Intensity Sounds Scary; Will I Get Injured Doing This?
Performing high intensity exercises can lead to injuries. In our experience, this usually happens when a proper base movement pattern foundation has not been laid. To get a better understanding of movement patterns and how they relate to injuries, see below ‘Do I have to be an athlete to do this?’
Do I Have to Be an Athlete to Do This?
We are all athletes to some degree or another; imagine what has to happen for you to simply walk around! It’s something we often take for granted. When we were toddlers we laid down an extensive amount of neural pathways in order to take our first steps. The more we walked, the more pathways we aid, and the better we got at walking. The same principle holds true for athletes.

An athlete is one who has practiced certain movement patterns over and over and has simply gotten really good at them. So do you have to be an athlete? We believe the question you might want to ask is ‘can this make me a better athlete’? The answer is a resounding yes! We can and will be better athletes with specific attention paid to movement. What prevents us from getting better is the continued reinforcement of movement patterns that are not helping us.

Your body is wired for movement. Most of our wiring was accomplished when we were young during those fast growing years, and those movement patterns have for the most part been our default basis/means for movement. In many cases we have been reinforcing the ‘not-so-helpful’ movement patterns for a really long time. For example, while you are squatting, perhaps your knee isn’t tracking properly or maybe your whole leg laterally rotates subtly. This minor movement pattern may not seem like an issue when you’re doing body weight squats, however, when you start to get stronger, and start partaking in more advanced movements like squat thrusters, front squats, or a movement that’s more dynamic like a box jump, the subtle movement pattern that was off a little while doing a basic squat is now going to be even more off and potentially injury producing.

By not correcting/rewiring the movement pattern early on we will have created needless problems in our bodies. It’s essential that foundational movements be closely monitored. Once the foundation is laid, your goals will be for the taking. Here is an analogy that might help you wrap your mind around what we are saying here… Imagine a hill of fresh dirt (your body). Now imagine that you were able to take a bucket of water (your neural stimulus) and slowly pour it from the top of the hill directly down the center of the hill, taking a fair amount of time to empty the bucket (the bucket of water is the equivalent to your first 5-20 years of laying down neural movement patterns).

What you will notice is that a few different paths of water will find their way to the bottom of the hill. From this point on, if you were dumping cups of water (not buckets) down the center of the hill, no new downward paths would be created. The once soft, malleable surface of the dirt hill would have started to harden over time and the ingrained trenches would only have deepened since the beginning. This analogy is very similar to what happens to us with our movement patterns as we grow: we start off malleable, with new patterns forming easily, and end up a little more on the solidified side of things. However, it’s never too late to change movement patterns or add new ones; it just takes some dedicated time and focus, and a willingness to learn.

How Long Does It Take to See Results?
Most people are looking for results that show up on the surface; the results that you can see in the mirror. These results will come very quickly if you are consistent with your training. At OX BOX ® GYM, we believe that the most important results to pay attention to are the ones that you are not able to see right away: the new movement patterns that you are building, the new balance that you have, or the new way in which you are able to spring off the ground while doing a box jump. Perhaps it will be the way you are able to hold your core in while you do your pushups. These are all tremendous results that might not be visible in a mirror! The implications of these far exceed any superficial ‘quick fix’ that might occur in the short term.

Changing your neural wiring has a profound effect on your long-term ability to have the fit-looking exterior you desire. This can be difficult for people to wrap their minds around sometimes. We have all heard the term “it’s just like riding a bike”. What this is really saying is that once you have a movement pattern neurally innervated (dialed), you won’t ever really lose it. Once you have a movement pattern down neurally, it will stick with you for a very long time, especially if you reinforce these movement patterns in and outside of the gym. Muscular de-conditioning occurs within a few days to a few weeks of your last workout.

The variance really depends on how developed your movement patterns are. So, the more developed a neural pathway is: the more muscle fibers are being neurally innervated, which results in more muscle tone, which means you will burn more calories, which means your metabolism will be higher, which MEANS you will look ‘more fit’ when you are standing in front of the mirror! The problem with going after the quick, surface results first is that people are not generally mindful of the movement patterns they are creating, so their bodies tend to go into default mode and only use the movement patterns that were laid from early on in life. This stunts potential and can end up leading to injuries.

It’s like having an 8-cylinder engine and only being able to use two of the pistons on the left side and thinking it’s still okay to race the car. In our opinion, even if all you do is focus on consistent dedication to the fundamental movements without even touching a weight for two months, your results will be significantly better than just hammering away at mach 8 on your way to injury.

What Does The Class Structure Look Like at Ox Box ® Gym?
Classes are about 1 hour. The first 15-20 minutes of the class is specifically focused on your neural and physical warm-up of the movements to come. This warm-up time is very important. By practicing the movements properly without any real intensity, it allows the coaches and yourself to hone in on where you are at with your neural framework of the movements.

Starting each workout like this is powerful. You will be more aware of what you are trying to achieve during the class, and by being more aware you will spend more time reinforcing proper movement patterns than building your movement patterns by default. The goal is to have a solid sense of awareness of your body during any movement that you are planning to do with intensity or load. Classes can last anywhere from 10 to 40 min depending on the intensity and volume of the workout. You can expect to see ever-changing, constantly varied workouts that are challenging; yet done in a way that is exciting and fun. Any left over time is dedicated to teaching self-massage and body maintenance practices and techniques that can have a tremendous impact on injury prevention and increasing your body awareness.

What is the Benefit of Massage and Self Massage
Massage will help optimize your advancing workouts by decreasing the likelihood of injury by reducing stress to your tendons and muscles. This is achieved by mechanically stimulating circulation to those areas that need fluid turnover. There is an awareness to your body’s needs that is created when you have a therapist who is tuned into you. The job of a massage therapist or body worker is to bring any variances to the surface so that your mind can stimulate the healing process. Number one is to create awareness for you. Education in self-bodywork is paramount to us. You are the first barometer of how your body is feeling. We teach you to regularly check in with your body. It does take some initial time receiving bodywork to get to the feel of appropriate pressure and attention to the small details. We are constantly here to help you decipher what you may be feeling.
What If I Have an Injury or I Have A Tendency to Get Injured?
The best thing in this situation is to meet with one of our coaches about your specific injury before jumping into a class. Massage is indicated for just about every soft tissue injury that is out of the acute phase. You may already be in the process of working with a Physical Therapist, so you will have learned how important movement is to a body in rehab.

We can guide you down the path of working through those injuries to bring balance back to your body. If you have the tendency to get injured, you are our ideal candidate! We want to show you how to reform the way you move so as to avoid injury and strengthen the areas that commonly get injured. Most of the time the fix is simply adjusting how your body’s tension is balanced. This balanced tension is known in the engineering world as tensegrity. Our Therapists/Coaches will be able to look at your movement patterns to help determine if something is out of tension or just needs neuromuscular re-education.

How Can High Intensity Training at Ox Box ® Gym Improve My Athletic Performance?
High intensity training is an awesome way to improve your athletic performance! Especially at the OX BOX ™ GYM! There are many ways that this will happen while training at our facility. Everyone has strengths and weakness. We focus not only on your specific strengths (which we love to do here because it’s just fun and it’s great to enhance/reinforce the solid movement patterns you have already established), but also help you identify the movement patterns that are not aiding your athletic performance.

The value is in our specific expertise to identify these issues, and work together with you to rewire them to support your current strengths and develop new strengths. We all know that we’re only as good as our weakest neural pathway (weakest link), that’s why OX BOX ™ GYM’S trainers and coaches will challenge you to excel in all of the 10 general physical skills: Cardio-Respiratory Endurance, Stamina, Strength, Flexibility, Speed, Power, Coordination, Accuracy, Agility and Balance.

Your strengths and challenges within these general physical skills will be naturally apparent to us and to you. It is important to note that ours are not like most traditional training methods that only target a few of those skills listed. One of the most rewarding benefits we offer for athletes is in using functional movements as the building blocks for your athletic neural wiring. We want you to have the best possible chance of maintaining your fitness when you’re out of the gym. Having a solid foundation of movements that are similar to ‘real-life’ movements and those of your sport is the most effective way to accomplish this.

Do you have showers so I can clean up after class, and return to work?
Yes! All class participants are welcome to take advantage of our two showers stocked with shampoo, conditioner, and body wash. We also provide clean towels, multiple bathrooms, separate changing areas, lockers, mirrors, and multiple filtered water taps.