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!

Pressing, Squatting, and Swinging...

Prep - ASLR and Brettzel

24 kg Get-up Repeating every step on the way up x 1+1

Pressing ladders

24 kg Tall Kneeing Press x 5, 4, 3, 2, 1 (r+L)

24 kg Half Kneeling Press x 5, 4, 3, 2, 1 (r+L) - same side as up leg

24 kg Half Kneeling Press x 5, 4, 3, 2, 1 (r+L) - same side as kneeling leg

24 kg Goblet Squat and Alt Swing Ladder

GS x 10 + Alt Sw x 10 + Hip flexor stretch

GS x 9 + Alt Sw x 10 + Hip Flexor stretch

GS x 8 + Alt Sw x 10 + Hip Flexor stretch

GS x 7 + Alt Sw x 10 + Hip Flexor stretch

GS x 6 + Alt Sw x 10 + Hip Flexor stretch

GS x 5 + Alt Sw x 10 - no rest

GS x 4 + Alt Sw x 10 - brief rest

GS x 3 + Alt Sw x 10 - no rest

GS x 2 + Alt Sw x 10 - no rest

GS x 1 + Alt Sw x 10 - no rest

Hip Flexor stretch, Inversion table and Club Swinging to finish

Good workout.

Back from the first ever HKC!!

The HKC is off to a huge start. 125 attendees showed up in Minneapolis/St. Paul for this inaugural event and it was a big success.

A solid day of the kettlebell essentials, form and technique, principles and teaching tips.

Look for an HKC to be coming to your area or contact me about hosting an HKC in your town.

Training and Traveling...

Prep work - Club swinging, ASLR, Brettzel

Goblet Squat and Swing and Full Bridge workout

GS x 10 + Alt Sw x 10 + Bridge x 10

GS x 9 + Alt Sw x 10 + Bridge x 9

GS x 8 + Alt Sw x 10 + Bridge x 8

GS x 7 + Alt Sw x 10 + Bridge x 7

GS x 6 + Alt Sw x 10 + Bridge x 6

GS x 5 + Alt Sw x 10 + Bridges x 5

GS x 4 + Alt Sw x 10 + Bridges x 4

GS x 3 + Alt Sw x 10 + Bridges x 3

GS x 2 + Alt Sw x 10 + Bridges x 2

GS x 1 + Alt Sw x 10 + Bridges x 1

Inversion table to finish

Club Swinging is feeling good.

Back from Amsterdam and off to MSP for the first HKC this weekend...

Kettlebell Snatches

Prep work - ASLR , Brettzel, Ankle and hip movement prep

24 kg Windmill x 5 + 5

24 kg Snatches - Density "valley"

10+10 at the top of the minute

9+9 at the top of the next (you get the idea - rest is only what is left after the snatches)

8+8

7+7

6+6

5+5

and back up 5+5, 6+6, 7+7, 8+8, 9+9, 10+10

Inversion table to finish

12 minutes and 180 snatches and one callous tear (hate it when I slack on hand care and use chalk)

Going from short rest to little longer rest to short rest again (hence the "valley") added a little to this work out - fun stuff.

Training report...

Prep - Club swinging, ankle and hip movement prep

24 kg Goblet Squat Ladder + 10 alternating swings + one Wall Walk Bridge

10 GS + 10 Alt Sw + 1 WWBridge

9 GS + 10 Alt Sw + 1 WWBridge

8 GS + 10 Alt Sw + 1 WWBridge

7 GS + 10 Alt Sw + 1 WWBridge

6 GS + 10 Alt Sw + 1 WWBridge

5 GS + 10 Alt Sw + 1 WWBridge

4 GS + 10 Alt Sw + 1 WWBridge

3 GS + 10 Alt Sw + 1 WWBridge

2 GS + 10 Alt Sw + 1 WWBridge

1 GS + 10 Alt Sw + 1 WWBridge

24 KG Windmill x 5 + 5

Inversion Table to finish

Used various speeds and pauses and variations of the GS down the ladder.

Club Swinging is feeling very good and getting better every session.

Feeling good...

Training today and the Concept of Symmetry...

Prep work - various mobility/stretches

Club Swinging practice

24 kg Windmill x 3+3

24 kg Goblet Squat x 5

Double KB work with 2/24 kg KBs - this is one of the Neupert programs that I am not at liberty to share but it is tough! Tough in a fun way ;-)

24kg Windmill x 3+3

Observation on the windmill - I have been away from them for too long. These will make it back in for my Movement Prep.

Symmetry - (right to left "balance")

There have been a lot of questions lately on FMS and the concept of symmetry and this is great - here are some research offerings and my opinions...

One of the early studies to show an asymmetry puts you at risk of injury was a military study by

Knapik - Sports Med (1992) - indicating that a hip extension inflexibility imbalance of 15% or more indicated subjects were 2.6 times more likely to get injured. (Asymmetrical hip extension flexibility which is checked three different ways in the FMS screen)

And a few more bits of research...

1. Cook E, Kiesel K. Impaired Patterns of Posture and Function In: Prentice B, Voight M, eds. Techniques in Musculoskeletal Rehabilitation. 2nd ed. Chicago: McGraw-Hill; 2006.
2. Kiesel K, P P, R B, Burton L, Cook E. Functional Movement Test Scores Improve following a Standardized Off-season Intervention Program Scand J Med Sci Sports. 2009; In Review.
3. Kiesel K, Plisky P, Kersey P. Functional Movement Test Score as a Predictor of Time-loss during a Professional Football Team’s Pre-season Paper presented at: American College of Sports Medicine Annual Conference, 2008; Indianapolis, IN.
4. Kiesel K, Plisky P, Voight M. Can serious injury in professional football be predicted by a preseason Functional Movement Screen? North American Journal of Sports Physical Therapy. August 2007;2(3):147-158.
5. Minick K, Burton L, Butler R, Kiesel K. A Reliability Study of the Functional Movement Screen. National Journal of Strength and Conditioning Research. 2009;In Press.
6. Wainner RS, Whitman JM, Cleland JA, Flynn TW. Regional interdependence: a musculoskeletal examination model whose time has come. J Orthop Sports Phys Ther. Nov 2007;37(11):658-660.

Five of the Seven FMS tests provide a Left to Right comparison (read asymmetry check)
So even if the word symmetry may not appear in the article it is simply part of FMS screening.

One of the early research studies on the FMS a Fire Fighter Study (sub 2006), "Core strength: A new model for injury prediction and prevention":
"A battery of FMS tests were performed on 433 firefighters. We analyzed the
correlation between FMS performance and injuries and other selected parameters. An
intervention to improve flexibility and strength in trunk stabilizer or core muscle groups
through a training program was evaluated.
Results: The intervention reduced lost time due to injuries by 62% and the number of
injuries by 42% over a twelve month period as compared to a historical control group. "

The issue with research is controlling for variables (very tough to do) and when researching FMS you have to screen a group (know that they have an increased chance for injury) and wait for injury to happen to be proved "valid" - sounds great doesn't it.

To put it simply - does it not make sense that if the Right side will or will not do something the Left side can or can't do - that that is an issue?
Right side get-up with a 24kg but can only complete a Left side get-up with a 12kg
right side mp 32 kg but Left side can press the beast
Right side Pistol vs no pistol on the Left
Right eye converges - Left eye will not
Right cuboid is mobile - Left Cuboid is not.......
In any performance standard we would clearly look at the "asymmetry" in performance and address it
but there is a mental block when a Movement standard (or asymmetry check) is suggested - even when that movement base is the foundation for the performance test.

BTW - check out the new Functional Movement website

Different training today....

10 "Rounds" of:

{20 alternating swings + Jump rope x 50 + Speed Press x 5 R+L + 30 Mountain Climbers}

Alternating swing and Speed presses with a 20 KG KB

Round completed in 1:40 followed by :15 seconds rest

ASLR and Club Swinging practice after

Inversion table

Interesting to have a great variety of movement etc... fun stuff

Training report...

Good training session today:

Prep work - ASLR, Brettzel

Wall Walk Bridges x 5

Goblet Squat and Swing ladder combo thingy...

24 kg Goblet squat and alternating swing ladder with hip flexor stretch and either Ballet Heel Raise or Hindu Push-up

GS x 10 + Alternating Swing x 10 + Hip Flexor stretch

GS x 9 + Alternating Swing x 10 + HF Stretch + Ballet Heel Raise x 10

GS x 8 + Alt Sw x 10 + HF Stretch + Hindu Push-up x 10

GS x 7 + Alt Sw x 10 + HF Stretch + BHH x 10

GS x 6 + Alt Sw x 10 + HF Stretch + Hindu Push-up x 10

GS x 5 + Alt Sw x 10 + HF Stretch + BHH x 10

GS x 4 + Alt Sw x 10 + HF Stretch + Hindu Push-up x 10

GS x 3 + Alt Sw x 10 + HF Stretch + BHH x 10

GS x 2 + Alt Sw x 10 + HF Stretch + Hindu Push-up x 10

GS x 1 + Alt Sw x 10 + HF Stretch

Club Swinging Practice

Inversion Table for a couple of minutes

A nice variety of movement worked up a good sweat and felt great.

Club Swinging is continuing to progress well.

Getting caught up...

Nearly two weeks of continuous travel left me in a bit of a hole (which I am still trying to dig out of) but I am finally seeing the light at the top.

Training has had the usual travel interruptions and switch over to bodyweight exercises which is going well.

Recent KB training

on Tuesday

Prep - ASLR, Brettzel etc...

Get-up x 5+5

Goblet squat and swings with 16kg

10 GS + 10 alt. swings

9 GS + 10 alt swings

8 GS + 10 alt swings

7 GS + 10 alt swings

and on down to one with the GS but keeping the swings at 10.

Brief rest at 6 reps.

Thursday

Prep - ASLR , Brettzel, Ankle and hip mobility

MVO2 24 kg x 8 reps per 15 seconds x 20 sets

Inversion

I have also been making progress on my Club swinging (more on that soon).

Quick observation...

There are some that will tell you not to worry about symmetry (in relation to body shape and movement) - that it is marketing etc...

Unfortunately asymmetry in strength or flexibility is the only thing in the research that is correlated with risk of injury. Being just tight or just loose or just weak wasn't a risk but being asymmetrical (right vs. left) in strength or flexibility was a risk.

The proper perspective to keep on this is the rule of 10 percent and to keep in mind what we sacrifice for elite performance in a sport.

The Rule of 10 percent basically states that your body will compensate for a difference of about 10 percent between the right and left side. Beyond that the compensations can become problematic.

In leg length for example you only correct for 1/2 of the difference and you don't even start to do that until the leg length difference is greater that a 1/2 inch.

There is a certain level of sacrifice for elite level performance.

Something like golf or other "one sided" events can lead to a built in asymmetry but look at the injury rates for those sports. Know what you are sacrificing and then decide whether narrowing the asymmetries to 10 percent of so would make a difference.

Back home and off again...

Back from VA and the filming weekend - got some great stuff in the works but I am going to play this close to the chest and not reveal anything until the time is right ;-)

Off to the San Diego RKC on Thursday morning so less than 48 hours at home :-(

I did a lot of various training over the weekend - some in the process of filming and some for fun (like a 2.5 mile run in my VFFs).

Overall feeling good but need to keep plugging away...

Quick training today:

Prep work - ASLR, Brettzel and other movement prep

Swing ladder

16 kg side stepping x 20

24 kg Alternating swing x 14

32 kb 2 hand Swing x 10

x 3 circuits/ladders

Swings felt really crisp!

MVO2 36:36 Protocol...

Prep work - Z, ASLR, Brettzel, Ankle and Hip mobilizations

MVO2 36:36 - 24 kg x 10 sets

(18 reps per 36 sec x 6 sets, 16 reps per 36 sec x 2 sets, 14 reps per 36 sec x 2 sets)

Inversion

WOW what a difference between the 36:36 protocol and the 15:15 protocol!

Grip and heart were stressed in a very different way - now I have to admit that I don't have my copy of VWC (I lent it to a friend) so I didn't test for my pace etc... and I'm not sure you are supposed to start with the 24 kg but I thought it was tough anyway. Maybe Rif or someone else that has the book can clue me in to how this little venture into the 36:36 world stacks up.

The hip and ankle mobilizations I am working on are turning into great movement prep and I might post video or pics at some point.

Off to VA in the morning to get the DVD shoots done...

Secret training...

Had to take my training underground - Gray and I are prepping for two video shoots this coming weekend. I will release details as I can.

Couple of recent observations -

...but there is no ONE solution to anything. like most things that happen, there are multiple reasons they occur, and multiple ways to assess and correct them. our bodies are no different. it is always wonderful and amazing thing that the RKC continually deconstructs, adds and changes as new and appropriate information comes to the fore.

__________________
Andrea U-Shi Chang RKC, CK-FMS
Certified Z-Health Instructor
http://kettlebility.com

Andrea U-Shi Chang on the kbforum.dragondoor.com forum answering a question about the Brettzel, FMS, Z etc...

There is no one solution - I use the FMS as my consistent baseline assessment and I do use the FMS corrections a very large percentage of the time but you have to keep an open mind to all possible options but you have to have a consistent baseline that tells you if things have changed. FMS is mine.

Observation #2

Does your workout leave you moving and feeling better or Does it leave you beaten and moving worse?

Pavel had a great quote in Power to the People from an old time strongman -

"After a workout you should feel ready to battle for the kingdom - not like the battle has been lost"

or words to that effect (I am paraphrasing since I don't have the book in front of me)

Training today and some time off coming up...

Training today -

Prep work - ASLR, T-spine rotations, Z

24 kg Arm bar + 5 leg raises x 3+3

Tall kneeling press ladder superset with SLDL ladder

Tall kneeling press 24 kg x 5 - 4 - 3 - 2 - 1

SLDL R+L 24 kg x 5 - 4 - 3 - 2 - 1

24 kg Swings x 60 (side stepping x 20, alternating x 20, left x 10 + right x 10)

24 kg Snatches 10+10+10+10

Inversion to finish

Starting Saturday I will be taking the week off and getting a little R&R - will blog after next week. Here is a couple pics and description of the active straight leg raise drill:

See Secrets of Core Training - The Backside for more details...

Active Straight Leg Raise drill - using the strap bring the leg up to the beginning of the stretch and hold for a few seconds while keeping the down leg straight and flat. Then perform 10 leg raises keeping the down leg straight raise it even with the Up leg. If the Up leg loosens a bit then increase the stretch but the down leg needs to return to the ground straight and flat (calf touching before heel without any turn out) every rep. Go easy and take your time and this will really change your hip mobility.

Back from the Summit and a little training...

Back from the PB Summit - got to see some old friend and make some new ones

The PB Summits can be a literal who's who of the fitness industry.  Chris Poirier and the PB staff put on a great show and it is well worth your time to get to one of these in the future.

Besides - I'll be there ;-)

Training:

Prep - ASLR, T-Spine rotations, Z

24 kg Get- up 3+3 (+ arm bar and leg raises to get started)

20 sets of 30 seconds on/30 seconds off alternating sets of:

32 kg one arm swings and 24 kg Clean and Press

so - Right arm 32 kg swing x 30 sec > rest > Left arm 32 kg swing > rest > Right arm 24 kg C&P> rest > Left arm 24 kg C&P and so on.....

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!

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....
http://news.yahoo.com/s/afp/20090728/sc_afp/sciencearmsoffbeat

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....).

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.

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.

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.

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.

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.

Rolling...

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

Reboot...

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...

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:

Gout overview

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.

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?

Getting caught up....

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

Wednesday: 

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....

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!

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.

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.

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...

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
http://sghumanperformance.blogspot.com/
talking about the importance of Prep work for your training - check it out.

The Program Continues...

Today was Day 1 of Week 2 of the Neupert program

Prep - Z 

Neupert Program

Little Z to finish

Got this one in after 7:30 at night - one of the great things about following a program is you just need to get it in.

Two words...

Hill Sprints!

Friday was day 3 of the Neupert Program:

Prep - ASLR, Brettzel

Neupert Program

This morning I decided to try out the alley behind my house for some hill spints in my VFFs

and made it through 3 "sprints" up the hill.  My rest between runs was to walk back to the start of the alley way.  This is a paved alley, probably over a 1/10th of a mile long with a decent grade.  

I will work on adding a sprint every week or so and build up slowly.  Prepared for the hills with a little ALSR and finished with a few minutes of Indian Club work.

Now I have to admit that Jeff O'Connor yelled at me for being on a treadmill and then I read Alwyn Cosgrove's advice in this article:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/mythbusters_vol_6

Myth: Sweating on a treadmill is just as good as sweating outside.

Mythbuster: Alwyn Cosgrove

In the past people moved more and their exercise programs were well rounded, but recently more people have switched to doing treadmill-only workouts for their cardio. Whether they think it's better for their joints or because they're closet vampires who can't...stand...the light! and never want to venture outside, I'm not sure.

What I am sure of is that steady-state cardio on the treadmill is just fucking stupid. And, no, I'm not going to rehash the old argument about how intervals burn more calories. You already know that.

Instead I'm going to do some math.

Walking a mile is about two thousand reps in the sagittal plane at about one and a half to two times your bodyweight. Jogging would be around fifteen hundred total reps at about two to three times your bodyweight.

And since the treadmill switches your hamstring and glutes off — your foot hits the belt and the belt pulls you through — it's mainly a quad exercise.

So let's say a client does three miles three times per week for one year (and I'm being conservative).

That's 6000 reps x 3 days per week x 52 weeks, which equals 936,000 reps of knee extension work. Or 468,000 reps per leg.

Let's say the load going through with the knee was a measly 100 pounds. That's 4.6 millionpounds of work for the quad with absolutely no hamstring work.

Think of it this way: if you did 400,000 reps of triceps extensions with 100 pounds you'd get four million pounds of volume. If you didn't balance that out with biceps curls you'd expect the elbow joint to hurt, right? You're damn straight it would!

So long term walking or running on the treadmill is almost guaranteeing knee pain. And that's not even the worst part. Since the hamstring is switched off you're actually burning even less calories than you would if you were to walk on the ground!

This study showed that hip flexion angle increases on the treadmill as opposed to the ground and that stance time was reduced. Basically, the whole hip extensor mechanism is affected; hip and knee flexion angles have to increase to bring the hip through on the stride. So hip flexor fatigue plus substitution patterns equals severe knee pain.

Ten or twenty years ago we'd get away with this because our clients ran outside and did other activities. The contribution of treadmill time to total exercise time was much lower. It's hardly the case today.

One of the problems with low intensity steady-state aerobics for fat loss in the deconditioned population is the sheer amount of reps needed. I can do a bodyweight circuit and spread the "reps" over the whole body and get a similar metabolic effect.

At my gym we've always done interval training as we felt the results were superior, but over time we've moved to a "metabolic resistance training" model.

For example, one mile on the treadmill would be 1500 reps and burn around 100 calories. If you did a circuit of kettlebell swings, undulating ropes, inverted rows, sled pushes, and burpees for four rounds with 10 to 15 reps each, you'd burn 100 calories in less time with less load, and the reps would be spread over the entire body instead of on the ankles, knees, and hips. It's just a superior model.

Alwyn Cosgrove is owner of Results Fitness in California, and coauthor of "The New Rules of Lifting and The New Rules of Lifting for Women."

And I was reminded of my own dislike of the treadmill for a variety of reasons - 1) proprioceptively disturbing - our brain expects us to cover ground and have stuff pass by - being stuck in one place eliminates that and can confuse the body. 2) Inside will never trump outside!  Fresh air (depending on where you live) and being outdoors wins every time. 3) Because Alwyn and Jeff said so!

So from now on I will be hitting the hill/alley in the back of house.

Quick training today...

Up and working out by 5:30 am because it wouldn't have happened otherwise:

Prep - ASLR

Vibram FF Jog x 1 mile @ 6.0mph

Neupert Program Day 2

Ballet Heel Raise x 10 in between sets

ASLR and Brettzel to finish

I like just doing what Geoff said to do - I can relieve myself of that responsibility at the moment and just train.  Not that I prefer to be hitting it at 5:30 in the AM but that was what was required.

VFFs, GPS and Training...

Today we take GPS and exact location for granted. Punch in an address into a GPS unit or Navigation system (cell phone or other) and BAM - your exact location is pinpointed and directions to your destination are quickly calculated.

Now imagine a time when your exact location is determined by the phase of the moon and enough calculation to make a NASA engineer sweat and you have the background for Dava Sobel's book - "Longitude". (amazon.com)

Yes - there was a time where England offered a huge reward for the development of a reliable method of calculating the Longitude for sea travel. The word Chronometer came out of this search as did many of the advancements that we take for granted in our portable time keepers (aka...watches or chronometers as they were once known).
Check it out for a quick but informative and entertaining read.

What does this have to do with training?
Glad you asked...
I am going to be putting my training in the hands of Geoff Neupert for the next six weeks.
At this time in my life I am too distracted by work and other obligations and need to just sit back and "Do what Geoff said to do..." (as Dan John would say - his book btw is excellent and I will be blogging on that soon)
Geoff has calculated the "longitude" and I can sit back and follow directions and end up at my destination. My training will be "underground" for the next few weeks but this will force me to blog on more interesting subjects.

VFFs or Vibram Five Fingers shoes are working very well for me - part of my training today was a 1 mile jog on the treadmill (yes I hate treadmills but decided that was preferable to the concrete at this time) at 6 mph (or 10 minute mile pace). And lo-and-behold my calves were firing and will more than likely be pretty sore tomorrow.

So training today looked like:
Prep- ALSR, Brettzel, the Pump
32 kg Get-up x 2 singles right and left
Geoff's program
Jog one mile in VFFs
Ballet Heel Raise x 20, 20
1/2 hour stretch class

A little Contest...

I am hosting an RKC prep course at Iron Core in San Diego very soon and would like to "Sweeten the pot" by offering an incentive for whomever gets the most people signed up for the course within the next 7 days (starting as of tomorrow):

1st place for the person that gets the most people signed up for the course will be the 

CK-FMS 15 DVD set - that's right - the entire 15 DVD CK-FMS set an over $500 value.

2nd place - will be one each of the Secrets of DVDs - all 4 Secrets of DVDs - an over $250 value.

Now space is limited for this workshop and you must get more than 1 person to sign up under your name in order to be eligible for this contest.  And I would of course recommend getting several more than that in order to win. 

So if you are an RKC prepping people to go to an RKC or you are prepping yourself to attend and know others thinking of taking on the challenge - hop on this contest!

Brett Jones is teaching a total

RKC Prep Course in San Diego, July 11-12th...

http://ironcorekettlebells.com/rkc.html 

Are you ready for the RKC course in San Diego this August?

Want to be sure before you go?

Proper form, snatch test numbers already dialed in and able to soak in every bit of information!

Then come on over to the Prep course I am teaching and I will see you again at the course!

Considered one of the greatest challenges and a life transforming weekend the RKC is the Gold Standard Kettlebell Training Certification and I have been teaching at the Certs since April of 2003.  As a Master Instructor in the RKC I am well suited to prepare you for the rigors of the weekend and have you coming in prepared to optimize your experience.

Whether you are attending the RKC in August or have plans to attend the RKC in the future this is a great opportunity to get dialed in on your technique and learn what it takes to pass the RKC.

Secret Foot and Ankle Exercise...

This is the Ballet Heel Raise...

Using a wall or chair for a balance assist - Perform a mini sumo squat and while at the bottom of the squat perform a heel raise going high on the "balls of the foot" keeping the weight centered or toward the big toe. (don't roll out to the little toe)

Hold the heel raise and stand up out of the squat and push the ground away through your metatarsal heads (ie...balls of your foot) - lower heels while trying to keep your arch "short" and repeat.

You will feel a pretty intense contraction of the soleus and gastroc and your arch will get a great workout.  (the soleus is actually the primary extensor of your knee in weight bearing- weird eh???)

Edit and addition: According to "Gait Analysis" by Jaquelin Perry the soleus contraction during mid and terminal stance creates a stable tibia for knee extension to occur - a weak soleus will result in inadequate knee extension.

and in the Journal of Biomechanics - 

http://www.jbiomech.com/article/S0021-9290(04)00490-7/abstract

Examination of the muscle actions during single limb stance showed that the gluteus maximus, vasti, and soleus make substantial contributions to hip and knee extension during normal gait.

so perhaps I shouldn't say primary extensor - maybe primary stabilizer of the tibia but if you take a step forward into a shallow lunge and then plantarflex your ankle your knee will extend.  Try it...

Vary the foot position so you do narrow and feet straight and various widths of stance etc...

Yes this is a Ballet exercise - one of the very basic barre exercises and it is excellent for your feet, arches and calves.

I consider this essential in the transition into barefoot training and strengthening the feet.

And I have lots of work to put in myself on this exercise. 

Sets of 10 or more as rest between other drills is a great way to make sure this exercise gets done because feet and calves are about the easiest things to ignore.  And be sure to use the balance assist in the beginning - it is tougher than it looks.

This is a very basic Ballet exercise and there will be more for me to introduce as we go along.

Enjoy...

Double KB training today:

Prep - ASLR, Brettzel

Dbl 24 kg  BottomsUp Clean and Press x 3, 3, 3

Dbl 24 kg SLDL x 5+5, 5+5, 5+5

Windmill 24 kg x 5+5

Dan John Clean and Front squat Ladder w/ Dbl 24 kg

1 Clean + 1 FS

2 Cleans + 2 FS

3 Cleans + 3 FS

4 Cleans + 4 FS

5 Cleans + 5 FS

BHR x 40 (ballet heel raise from above)

Just a bit of double KB work - See KBs for Power Athletes for details on the Double BU C+P...

Kettlebell Secrets Interview tonight...

Tonight at 8 pm Geoff Neupert will be grilling me for an hour on your KB and Corrective Questions!

The link for Kettlebell Secrets on the Left will direct you to where to go to sign up if you are interested in listening in - but for now I need to go "prepare".

Combo training today...

Prep work - Z, ASLR, Brettzel

Bodyweight circuit of:

Hindu Push-ups x 10, Jump Squats x 10, Front+Back lunges x 10 r+l

x 5 circuits

32 kg Swings x 5 sets of 20 reps (one arm and or alternating)

ASLR to finish

Good training - the bodyweight circuit is to bring up some local muscular endurance and work on some movement skill etc...

Rest between the bodyweight circuits was sets of 10 heel raises (a special variety to be revealed soon) working on foot/arch and lower leg strength.

Brett Jones is teaching a total

 RKC Prep Course in San Diego, July 11-12th...

http://ironcorekettlebells.com/rkc.html 

Are you ready for the RKC course in San Diego this August?

Want to be sure before you go?

Proper form, snatch test numbers already dialed in and able to soak in every bit of information!

Then come on over to the Prep course I am teaching and I will see you again at the course!

Considered one of the greatest challenges and a life transforming weekend the RKC is the Gold Standard Kettlebell Training Certification and I have been teaching at the Certs since April of 2003.  As a Master Instructor in the RKC I am well suited to prepare you for the rigors of the weekend and have you coming in prepared to optimize your experience.

Whether you are attending the RKC in August or have plans to attend the RKC in the future this is a great opportunity to get dialed in on your technique and learn what it takes to pass the RKC.

Quick Bodyweight Circuit today...

Quick prep and then a 10 minute bodyweight circuit of:

HIndu Push-ups or the Pump x 12-15 reps

Jump Squats x 10

Continuous lunges (step forward and then step back into a reverse lunge) x 8 each leg

Fun and effective!

Good Article from Aaron S's blog...

Running Shoes

Gray and I were talking quite a bit about the Copper Canyon Indians this weekend at CK-FMS and we both got a pair of Vibram Five Fingers to progress on to some barefoot running.

Aaron has a note on his blog to ignore the podiatrist in the article - will comment futher after reading the full article.

Back from CK-FMS...

More later but a couple of pics from the 4 day CK-FMS workshop...

Jeff O'Connor, Me, Gray Cook and Dr. Cheng on the final day.

Me demoing the wall sit and emphasizing tall spine...

Quick training today:

Prep - Z, ASLR, Brettzel

24 kg Get-ups x 5 singles Left and Right

these were slow and focused working on the ASLR and getting balanced out from the weekend.

KB Training today...

Well - it was a bit more than KB Training:

Prep - Brettzel and rolling patterns

Pull-ups (close grip - pronated) x 8, 7, 6, 5, 4 (alternate grip), 4 (alternate grip)

Handstand Push-ups x 5, 5

Various handstand attempts and holds

Prep #2 - Z 

Supersets of Get-ups and Alternating swings

Get-ups x 5+5 - Alternating swings x 50

Get-ups x 4+4 - Alternating swings x 40

Get-ups x 3+3 - Alternating swings x 30

Get-ups x 2+2 - Alternating swings x 20

Get-ups x 1+1 - Alternating swings x 10

ASLR and Hip flexor stretch to finish.

This turned into a pretty good workout and my shoulders were on fire by the end.

Now I am in the frenzy of preparing for CK-FMS - the release of Kettlebells for Power Athletes and the re-release of KB Basics for Strength Coaches and Personal Trainers as a one disc edition.   Fun stuff...

Happy Memorial Day

Just wanted to take a moment to wish everyone - especially those that served or are serving in our Armed Forces a wonderful Memorial Day.

I am very proud of and humbled by the service and sacrifice of the men and women of our military - Thank you for all that you do.

CK-FMS approaching....

I travel to MSP this Wednesday to begin this years CK-FMS on Thursday.  This years 4 day format was requested by last years attendees.  Gray and I are once again excited to have the opportunity to bring the FMS to the RKC and to go deep into the corrective strategies and screening.  

RKC Prep training today...

Prep - Z

24 kg Low Windmill x 3+3

24 kg High Windmill x 3+3

RKC prep workout #1 - Swing focus w/ 24 kg x 2 circuits of:

Swing x 20 (for all sets - either 10+10 or 20 alternating)

Clean and Press x 5+5 (clean before each press)

Swing

Clean and Front Squat (clean before each squat)

Swing

Snatch 5+5

Swing

SLDL x 5+5

Swing

During the second circuit I did Bottoms up Clean and Press and Open Palm Snatches.

Getting ready for CK-FMS...

Mixed VO2 Max today...

Prep - Z, Brettzel, Indian Clubs

Alternating sets of 8 reps per 15 sec Snatch and 9 reps per 15 sec Viking Push Press with the 20 kg  x 20 sets

Inversion and ASLR to finish

Just busy getting everything back to normal after all of the travel and headed for CK-FMS next week.

Back from Amsterdam and a quick training yesterday...

The advanced corrective exercise workshop in Amsterdam is complete and was a great advanced training.  There is a ton of information to cover and the attendees did great.

Amsterdam is a beautiful city.  Thank you to the HumanMotion.nl gang for taking great care of me while over there.

Very quick training yesterday:

Prep - ASLR, Brettzel, Pump

Handstands (just a bunch of attempts and holds of various lengths)

24 kg VO2 Max - 7 reps per 15 seconds x 20 sets

Took a 1/2 hour stretch class a little bit later

Mixed Training today and a workshop you shouldn't miss...

Prep - Z and Brettzel

Then about 20 minutes of various KB drills with a 24 kg (too many to list- but a variety of swings, presses, sldl, snatches, windmills etc...)

Finish with ASLR

And coming up on July 4th - A special workshop with Kenneth Jay and David Whitley

If you have the chance to make this workshop - Do It!

Condition Gym in Atlanta will be hosting the workshop - www.gymcondition.com

As I said below - I am off to Amsterdam tomorrow and will blog if I can.

Perform Better Summit and now off to Amsterdam...

Last week was crazy busy with the PB summit and Providence and other projects in the mix and now it is off to Amsterdam to teach an Advanced Corrective Exercise seminar.

The PB Summit was great.  I had a lot of fun presenting and the presentations seemed to be well received.  Also getting to spend time with some friends that I really only see if we are presenting at the same conference was a welcome distraction from the busy schedule.  Finally got to meet Alwyn Cosgrove (and yes he is just a knowledgeable as he seems and is one hell of a funny guy).

Now I have been smashing a 5 day week into two days and getting ready to go across the pond to Amsterdam and trying to recover from the travel etc... so my training has been some mobility work, Indian Clubs, Inversion, Get-ups, Handstands etc... anything to make me feel better and loosen up.

Will blog from Amsterdam if I can but till I return - keep swinging.

Mixed VO2 Max

Prep work - Z, Brettzel
32 kg Get-ups x 3 singles Left and Right
24 kg Goblet Squat x 5
24 kg SLDL x 5+5
mixed VO2 Max - 24 kg Viking Push Press 7 reps per 15 sec (right and then left next set) alternating with 24 kg Snatches 7 reps per 15 sec (right and then left and then VPP etc...)
x 30 sets
ASLR to finish

Feeling good and very busy

Saturday training...

Prep - Z
Card Tearing x 4 decks
(1 deck + 15 cards, 2 decks with 2 layers duct tape*, 1 deck with one layer duct tape)
Pistol practice x 4 sets (reps are down on two legs - transition to one leg and come up to top and then down and up on the one leg) 2, 2, 2, 2 (right and left) + additional reps of practice
Handstand push-ups x 2, 2, 2, 2
BBSM -Gripper squeezes inbetween sets x 5 singles Left and Right
40 kg Bent Press x 2+2, 2+2
40 kg Single leg DL x 5+5, 5+5
40 kg one arm swings 5+5 x 5 sets

Pistols were barefoot instead of chuck taylors and this did make a difference especially with the right leg so I have more work to do here.
Gripper work with the BBSM felt strong - had a couple of good closes but strong squeezes even if I didn't slam it shut. (BBSM is a beef builder super master which most people feel is about a 2.6-2.7 equivilent to a COC).
Overall feeling good.

Bottom position of the Airborne Lunge...(above^)

Bottom position of the Single leg Squat...(above^)

I know it looks like my heel is touching but it isn't.

As you can see there is a big difference between these two movements - airborne lunge a shorter movement but might lend itself to an aggressive shin angle and strong push off - Single leg squat a full range of motion (and it is this deep hip position that actually fires off the glute) and a pretty cool looking move.  One of the keys is to maintain tension at the bottom and not to "sink" all the way down  by relaxing (not a good idea).  

KBs, Inversion and Pistols - good, bad or ugly??

Training today:

Prep - Quick Z warm-up

Get-up 32 kg x 3+3

VO2 Max 20 kg - 8 reps per 15 sec. x 20 sets

Inversion table to finish

Tore a couple of decks of cards and quartered one half

Feeling good.

An Applied Strength blog reader posted a link to another blog/article on the Pistol - aka Single Leg Squat and it is worth responding to...so here we go:  (I will try to add a picture soon)

First let me say that not every exercise is for every person - I acknowledge that and respect an individuals injury and training history.  

Second let me say that most exercises get bashed or demeaned because the individual that had a bad experience either- 

A) brought faulty movement patters, asymmetries, and restrictions to the exercise.

B) Used bad form.

C) Did not follow a proper and systematic progression towards achieving the goal movement.

Or they brought some combination of all three and wound up getting hurt or having a negative experience and therefore feel justified in bashing the exercise.

Personally I have performed pistols on and off for years now - since prepping for the 2002 Tactical Strength Challenge Article here...

and in March of 2003 I hit 10 pistols on the left leg and 9 pistols on the right leg holding the 32 kg KB at the second TSC in Vista, CA.  I have performed pistols holding onto the Beast (106# kb) and with 2/24 kg KBs in the rack position.  Bodyweight pistols, however, have been a bit of different story - only recently have these begun to feel good - previously I had to use a counter balance (kb, or hold on to the toes of the extended leg).  And I help to teach pistols at the Level 2 RKC and to clients so my point is...I know a little bit about the pistol.

And I have injured both of my knees in the past - knee surgery on the left and a significant injury on the right - and I can still perform the pistol.

Criticisms of the pistol can take the form of:

It's not functional.

It's not safe.

An individual's body proportions will make it impossible.

Well functional is in the eye of the beholder to a certain extent because barbell squatting is not functional (IMO and I love back squatting) but it seems to get a lot of "air time" for athletic development etc... 

Ask the question - Functional for what?  How does the exercise stack up?

Safe is more often than not determined by the issues I listed above which I will go into greater detail in a minute.

An individual's body proportions - as I said at the beginning - not every exercise is for everybody but to use this an excuse for why an exercise is just plain unsafe is not good reasoning.

Consider that the depth of the squat can and should be monitored by many factors one of those being the compression of the calf against the hamstring - by maintaining tension in the bottom position and stopping when these two areas touch and not "bottoming out" by relaxing or forcing the depth beyond the point of touching you will not "force open" the knee but most people because they lack control at the bottom of a pistol and have rushed to the full movement fall into this position and then blame the pistol and their body proportions - not so fast...

So lets look at the issues I raised in the beginning:

#1 - An individual brings faulty movement patterns, asymmetries or restrictions to the exercise and in that case ANY exercise can break you and often does in the gym (bench press and squats for example).  

This is the idea behind the FMS - remove the asymmetries and restrictions before getting into a "conditioning" routine.  Fail to do this and an ankle restriction etc.. can make any squat a potential date with injury.

#2 - Used bad form.  Dan John has a great saying - "Squats don't hurt your knees - The way YOU squat hurts your knees."  And this is VERY true in the single leg squat.  If you knee caves in or doesn't track or any number of other faults appear - STOP and go back to #1 and read carefully through #3...

#3 - 

Did not follow a systematic progression leading to the goal movement.  There might be 5 or 10 or 20 steps in the process to get someone to a full single leg squat.  Skip just one (but many people skip several) and you might have a negative experience - is it the squats fault that you were in too big of a hurry to progress appropriately???

VERY few people will be ready to tackle an exercise like the single leg squat without a fair amount of prep time which can include corrective strategies to remove roadblocks, and a multiple step systematic progression to achieving the goal.  

Can you even perform a deep bodyweight squat with good form?  If not - why are you even thinking of the single leg variety?

Ignore them at your own risk and don't blame the exercise when you have a negative experience.

Also - there are many single leg squat variations - the Airborn Lunge for example... (pic soon)

Bodyweight + VO2 max...

Prep - Z, Brettzel, ASLR
Bodyweight drills
Pull-up x 5, 10 (shoulder width grip), 8 (close grip)
Pistols x 2, 2, 3 (down on two legs in a close squat - up on one then full pistols)
Handstand pushups x 5, 3
Wall walk Bridges x 2, 1

24 kg VO2 Max - 7 reps per 15 sec. x 24 sets

Pistols are feeling good and working from the close squat is a keeper.
Getting back to some bodyweight training is a good thing + KBs = a great thing.