Gothenburg, Sweden

A couple of shots from the harbor area of Gothenburg - the top pic is a statue/memorial of Sweden giving Delaware into the custody of the US in 1638.

A shot of the harbor below that.

Tommy Blom of Tenacity.se is hosting me for this weekend and I am having a great time talking training and Krav Maga and Tommy is now an RKC Level 2 - congrats Tommy.

Oh the places you'll go....

I was reading some Dr. Seuss this week with one of Peter Lakatos' children and it just kind of stuck ;-)

A huge thank you to Peter and his family for their hospitality and generosity - sometimes thank you seems very inadequate to express gratitude but it's the best we have at the moment.

This is a castle/1000 year old church site in Hungary!

WOW!!!

Greetings from Hungary...

A great FMS course in Hungary!!

Couple of days training and getting ready to travel...

On Monday:

Halo and Pump Stretch

20 kg Goblet Squats and Swings

10 GS + 10 Alt. Swings

9 GS + 10 Alt. Swings

Hip Flexor stretch

8 GS + 10 Alt. Swings

7 GS + 10 Alt. Swings

Hip Flexor stretch

6 GS + 10 Alt. Swings

5 GS + 10 Alt. Swings

Hip Flexor stretch

4 GS + 10 Alt. Swings

3 GS + 10 Alt. Swings

Hip Flexor stretch

2 GS + 10 Alt. Swings

1 GS + 10 Alt. Swings

Pump stretch

Tuesday:

ASLR and Brettzel

16 kg Get-ups

5+5 - 4+4 - 3+3 - 2+2 - 1+1

Various styles

The get-ups today were really good - just what I needed.

Getting ready to travel and trying to stay "in shape" until surgery.

Blogging from 30,000 feet...

That's right I am blogging while flying from Atlanta to Pittsburgh - wi-fi is now available on most Delta flights and I just had to check it out!

I am on the way home from presenting at the NPE workshop in Orlando and have some very serious business thoughts flying around in my head - too much to blog about but NPE has some incredible tools for the business of personal training - check them out if you are in the business!

Questions on Rope Training -

Have you seen Ropes training?

There are imitators out there but only one John Brookfield and only one original ropes training program!

Check out John's latest ropes training DVD by clicking here:

Battling Ropes - Hurrican Ingrid

I am going to visiting John next year to go through the ropes training myself but until then...

Off to the first East Coast RKC...

I am headed to Philadelphia, Pa today for the first east coast RKC. Really looking forward to teaching this weekend.

Otherwise I am turning Clubs and still moving.

Davor's comment below on my last post and some Dragondoor Forum posts have me thinking:

Are you ready for a volume routine?

What do I mean by a volume routine? Check this article for the Russian Squat Routine:

Deadlift Programming

Insane right? Especially if you use it for your deadlift!

I went through the RSR twice for my deadlift and added 50 pounds both times. So it works but you won't be doing much of anything else while you are on it.

So how do you know if you are ready?

First - just assume that you aren't. Mean, I know but most people think they are an advanced lifter when they are just climbing toward intermediate.

Second - Clean up your movement before taking on a routine like this. FMS, Z - whatever but move often, move well and move with a purpose.

Third - Technique, Technique, Technique - did I mention technique? A volume routine can cement your form - is it exactly what you want to have cemented?

Forth - There is a Pre-RSR provided in the article - use it.

Fifth - Understand that specializing in something means giving up other stuff.

Not a complete list and it needs to be tailored to you - the individual - but it should provide a starting point for those of you thinking of a volume routine.

Going to be taking it easy for a while...

Good training today:
Prep - ASLR, T-spine, Club Swinging
10 minutes of Get-ups w/ 20kg KB - various styles
6 sets of: (w/ 20 kg KB)
Goblet Squat x 10 + Alt swings x 10 + Full Bridge x 3
Inversion table to finish

Club Swinging is feeling great.

I'll be getting surgery on a ventral hernia this december so I'll be taking it easy on my training.
This is the reason you haven't seen a lot of high tension exercise on my training recently.
Just gotta roll with it!