Friday, July 31, 2009

At the Long Beach Perform Better Summit...

Had some time in the room this morning after getting in a bit late last night to get a small amount of training in - naked. Meaning no weights - not no clothes - get your minds out of the gutter ;-)
An extended session of Z, ASLR, Brettzel and some work on Half kneeling static stability drills which confirmed and revealed a right hip issue that I will be working on (the same issue you can see on the Secrets of the Knee and Hip DVD)  also worked on the Pump and some handstands.

Looking forward to presenting today for the Perform Better crowd!

Wednesday, July 29, 2009

Proof that some researchers need to get out more...

They were actually confused by arm swinging during walking and had to spend money and time to research it....

Any runner, track athlete, track coach, performance coach etc... could have saved them a lot of money and time and told them that it is an integral part of gait and the contralateral coordination of the body during gait (well maybe not in those words but....).

Tuesday, July 28, 2009

Mixed MVO2 today...

Prep - ASLR, T-spine rotations, Z
24 kg Get-up (arm bar to leg raise) 1+1
24 kg Get-up x 4+4
24 kg Bottoms up clean 5+5
24 kg SLDL x 5+5
24 kg one arm Jerk 5+5
24 kg One arm swing 5+5
Above exercises as a circuit through the with right arm then repeated with the left arm
24 kg MVO2 alternating sets of Snatches (7 reps per 15 sec) and Viking Push Press (10 reps per 15 sec) x 20 sets

The VPP was a lot easier and faster pace than previous which I have to attribute to the Neupert program pressing volume.

I am still trying to get caught up on some sleep after a very bad night of sleep in Dublin, OH because a wedding party on my floor of the hotel went ALL night!  Drunk people tend to be very loud and rude.  I was not happy.

Saturday, July 25, 2009

Training and Teaching...

On the road in Ohio teaching an FMS and snuck in a workout this morning...

Prep - ASLR and T-spine rotations
24 kg Get-up 2 singles each side (arm bar to leg raise to full get-up)
24 kg bottoms up get-up x 2 singles each side
24 kg MVO2 x 20 sets @ 7 reps per 15 sec
24 kg 10 Goblet squats + 10 two arm swings
24 kg 9 Goblet Squats + 10 two arm swings

Also had the chance to get in a Bod Pod today (with full lung capacity calibration) and got a reading of my bodyfat - good news my weight is down to a steady 188 and the Bod Pod has my body fat at around 18.8 percent.  In the moderately lean category for Bod Pod measurements - in my experience I might come out lower with another type of bodyfat measure but as a recovering powerlifter I am pretty pleased actually.  Obviously I am going to try to lower this  below the 13% level but for now - not too bad.

Thursday, July 23, 2009

Swing Ladder...

Prep work - ASLR , Brettzel and a little Z
32 kg Get-up 1+1 -Arm Bar to leg raise to full get-up
32 kg Get-up 2+2 - full get-up
Swing ladder -
24kg x 10 reps Right
32kg x 10 reps Left
16kg x 10 reps Right
24kg x 10 reps Left
32kg x 10 reps Right
16kg x 10 reps Left
Repeat this circuit/ladder again
ASLR to finish

Feeling good

A brief observation and maybe a more extended article or blog post later - 
Gray Cook and I created the Secrets of.... series to provide screening and assessment for specific areas (shoulder, hip and knee, etc...) and this screening and assessment leads to corrective drills for the areas found in the screening/assessment.  But most everyone wants to skip that part and move on to the "exercises".
Exercises do not matter if the foundation for those exercises is wrong.

If your car has a bent frame and the front wheels are out of alignment you wouldn't take it to the racetrack - you would take it off the road and go to the mechanic.
Why treat yourself any different?

Your movement base is your foundation for your exercise - Exercise is NOT the foundation of your movement base.

Wednesday, July 22, 2009

Quick training today...

Prep - ASLR, T-Spine Rotations
Neupert program Day 3 - Week 1

Feeling good - had to fit this in at 8:30 at night but got it done.

Off to Dublin, OH this weekend to teach an FMS and short KB course.

Tuesday, July 21, 2009

Quick Training Today:

Prep work - ASLR, Brettzel
24 kg Get-up 1 +1 (arm bar to leg raise to full Get-up)

24 kg MVO2 x 20 sets @ 7 reps per set

ASLR and some Z to finish

Feeling good and 7 reps per set was just right - nice pace with good lockouts.

If you haven't checked out Kenneth Jay's book Viking Warrior Conditioning -I highly recommend it.

Monday, July 20, 2009


Prep work - ASLR, Brettzel
32 kg Get-up 2 singles each side (arm bar, leg raise to Post position)
32 kg SLDL x 5+5
Neupert Program Day 2 Week 1

Feeling good

Saturday, July 18, 2009


Back on the Neupert program starting over at the beginning - Day one of week one.
Prep - ASLR and T-spine rotations
24 kg Get-up 2 singles each side - arm bar to leg raises to Post position
Neupert program

Went much better this time around vs. the first time I did this workout.

On with the weekend...

Thursday, July 16, 2009

Much better today...

The foot/big toe is MUCH better today and I am well on my way to restarting the Neupert program this Sunday or Monday.
Even did a bit of training today...

Prep work - Extended ASLR and T-spine rotation work
24 kg Get-up (arm bar into leg raises then to the elbow to post position) x 3 singles each side
24kg Tall Kneeling presses x 3+3
24 kg 1/2 Kneeling presses x 3+3
24 kg Alternating swings x 20 reps x 5 sets

Felt very good and Better is Better...
Hard to believe but...

I more than likely have Gout.  An accumulation of Uric Acid crystals in the joints (most commonly the distal joint of the big toe) - here is an overview from WebMd:

So a little indomethacin for a few days and I should be right as rain.  Already woke up yesterday feeling much better but followed through on the Dr. visit.

I have no family history and I don't feel that i have many if any of the dietary risk factors so this (in my mind) goes to show that sometimes you just don't know what can or will happen to you.
But you gotta roll with it!

So I will ease back into some get-ups and mobility work the remainder of this week and then start the neupert program next week.  The issue with that is that I am getting ready to start a pretty difficult travel time:
July 24-26 - FMS in Ohio
July 31- August 2 - Perform Better Summit in Long Beach, CA
August 8 - August 15 Personal Vacation
August 21-25 - Filming in Danville, VA
August 27-31 - RKC San Diego
Sept. 10-11 - FMS - Washington, DC
Sept. 16-20 - Advanced Corrective Exercise workshop in Amsterdam
Sept. 26 - HKC in Minneapolis - our new One day KB certification 
Oct. 3-4 - Advanced Corrective Exercise workshop here in the US (should be NJ - details when available)
Oct. 9-11 - RKC Philly (first East Coast RKC!)
Oct. 16-18 - Closed workshop
Oct. 23-24 - FMS Hungary and Possibly one other workshop (KB oriented) 
Nov. 4-6 - Personal Continuing education and Possibly a KB workshop in Raleigh, NC
Nov. 13-15 - FMS Canada
Nov. 17-22 - Closed workshop 
Early Dec. I have another closed workshop

How's that for a travel schedule?
Fun - Fun - Fun...

So it will be interesting to see how the travel impacts my ability to stay on a program.

Tuesday, July 14, 2009

How do you know IF you should train???

I did get the third day of the third week of the Neupert program in on Saturday but something has popped up since then that has put a little halt to my training and brought the question above to the front of my mind...

Sunday night my Right big toe was a little sore but no big deal but by mid day on Monday it was a big deal - very painful and swollen and warm to the touch and a very altered gait.  
Even worse this morning so I am off to the Dr. tomorrow to get checked - will report the findings.

So now to the question - 
How do you know IF you should train?
I could go ahead and swing and "workout" because I can stand in one place - HOWEVER - I tested my Straight leg raise and my Rolling Patterns and they are altered from what is normal for me.
Meaning it is a VERY poor idea for me to train today!

This is just one of the benefits of the FMS and having a consistent repeatable assessment.  I could have convinced myself that it was ok for me to train but the screens don't lie!

So how do you know if you should train on a given day?

Also- the next question that should pop into your head if you have an ache or pain is - how is it affecting you?  How would you know?  How would you know if it is resolved and that it is ok to go back to training?

Thursday, July 09, 2009

Getting caught up....

Tuesday: day off from training but I did golf 18 holes. ;-) 

Prep - ASLR, Brettzel, Z foot drills
Neupert Program Week 3 - Day 2

Today might be a day off but I'm not sure yet.  I purchased an old fashioned push mower for the yard and it is time to mow again and that turns into a decent "workout".  So we will see what the day brings.

The importance of the Deadlift
A proper Deadlift sets the stage for the proper KB Swing so it is an essential movement to have in your training.  I wrote an article on programming for the deadlift here - DL Programming
But it assumes that you have good form for taking on the programs provided so if you need help with that Secrets of Core Training - The Backside (as noted in the article) will help you with screening and corrections to get you in good position for the Deadlift.
A quick verbal cue that I have been using:
"In a squat the hips go down but in the Deadlift the hips go back."
I'll even emphasize this more by saying that the hips go back and up.
Too many people turn their DL into a squat and in that position your back ends up the fulcrum but if you sit the hips back (and "up") then your hips will be the fulcrum.
More to come on this....

Monday, July 06, 2009

Wimbledon wrap up and the program continues...

Training today:
Prep - ASLR, Brettzel and few Z drills
Neupert Program Week 3 - Day 1
1/2 hour stretch class

The Neupert program is challenging to say the least!  Still feeling great and getting great results.

Wimbledon - Federer is the Champ!!
6 Wimbledon titles and 15 Grand Slams

If you were watching the match and the slow motion replays - did you notice how Federer was in position for his shots "early" (most of the time anyway).  Superior Visual skills and a relaxed nature on the court provide Federer with that "next level" game.  
Roddick played so well - truly amazing.
A testament to the conditioning of both players was the consistent service speeds and great foot work.  Federer almost appeared not to sweat at all and Roddick nailed 130+ mph serves in the 14th and 15th games.  Awesome!

Sunday, July 05, 2009

Wimbledon Sunday...

A great match shaping up on Wimbledon Sunday - Federer and Roddick going at it Center court.

Federer has a smoothness to his movement and game that is awesome to watch and Roddick is powerful and a great player as well.  If you are watching the match try to see how much time Federer typically has for each shot.  He moves into position so well but Roddick leaves his feet so often.  Very different approaches to the game.
Interesting to note the Ankle braces on Roddick - wonder why they are there?  Since he doesn't get into position early like Federer, Roddick has a lot more hard cutting and stopping.  Very stressful on the feet and ankles.  Also interesting that Nadal dropped from Wimbledon this year citing knee pain and he has a similar power game to Roddick.

Movement rules.

I ran a couple of hill sprints today which are feeling better and better.

Hope the holiday weekend has been great for everyone.

Friday, July 03, 2009

Training Week complete time to rest...

Prep - ASLR, Z foot drills
Neupert program - Week 2 Day 3

Pushed pretty hard this week between the Neupert program and other training sessions so now it is time to relax over the 4th of July weekend.

Hope everyone has a wonderful holiday weekend - stay safe.

Thursday, July 02, 2009

Viking Push Press training today...

Prep - ASLR and Brettzel
Get-up 28 kg x 3+3
VO2 Max Viking Push Press 8 reps per 15 sec protocol x 30 sets
28 kg x 10 sets @ 8 reps per 15 sec
24 kg x 10 sets @ 8 reps per 15 sec
20 kg x 10 sets @ 8 reps per 15 sec

ASLR to finish

Probably a tougher workout than I should have had considering tomorrow is the heavy day of Neupert's program but hey...

Wednesday, July 01, 2009

Couple days of training...

Tuesday 6/30
Prep - Z, ASLR, Brettzel
32 kg Get-up x 5 singles Left and Right
24 kg Get-up x 5 singles Left and Right
24kg x 20 Alternating swings
32kg x 20 Alternating swings
24kg x 20 Alternating swings
32kg x 20 Alternating swings
24kg x 20 Alternating swings

A little Z to finish

Today 7/1
Prep - ASLR, Brettzel, Z foot drills
Neupert Program Week 2 - Day 2

Neupert's program is bringing quick results!
Feeling good

Great Blog post by Mark of SG Human Performance
talking about the importance of Prep work for your training - check it out.

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