From Aaron's Schwenfeier's blog:
http://aaronschwenzfeier.blogspot.com/2008/06/breathing-and-spine.html
This is how professional interaction should work. Aaron and I don't agree on everything but we continue the discussion and don't get mired in the differences. In the end we agree on FAR more than we disagree. Plus he has some great information - like this:
"The lumber spine has greater flexion/extension range-of-motion (ROM) based on disc height and spinous processes which project almost straight posteriorly, while the thoracic discs are smaller and the spinous processes project more inferiorly, which decreases flexion/extension ROM. The architecture of the thoracic spine lends itself to greater rotational ROM based on the position of facet joints, and the lumbar spine's facet joints decrease rotational ROM when compared to the thoracic vertebrae. (check out a good anatomy/biomechanics text)"
And this:
"When we have good diaphragmatic breathing, the diaphragm (again, refer to a good functional anatomy text) pushes down on the viscera. This "pushing" down creates pressure on the pelvic floor, which creates reflexive activity of the deep abdominal muscles... (something to think about.) From this we potentially improve:
1. Lumbar spine muscle function and control leading to:
2. Improved hip and lower body function
3. Increased thoracic spine ROM leading to:
4. Improve scapula and glenohumeral function and ROM
5. Improved function of all muscles, especially scapular, shoulder, and hip muscles
6. Improved movement efficiency."
Great information!
Tuesday, June 17, 2008
Monday, June 16, 2008
Saturday, June 14, 2008
Thoracic Mobility...
The thoracic spine or rib cage is a central player in shoulder mobility and health but it is also part of the entire spinal "engine" as described by Gracovetsky. One of the best descriptions I have found for thoracic function comes from a September 2007 Newsletter by Robert Burgess, BEd, PT, PhD, Feldenkrais Practitioner. He posed the question - "An immovable cage or a mobile spring?" In reference to the thorax or thoracic spine.
Think about it - with all of those ribs connecting to the spine and up front on the sternum how can there be much movement in the "rib cage"?
Well - let us examine this further...
Burgess in his newsletter cites Buchalter et al 1988 and Willems et al 1996 for data on movement in the thoracic spine. The Thoracic spine provides us with 50 degrees of rotation, 26 degrees of side bending, 25 degrees of extension and 30 degrees of flexion in sitting - "...in fact with each pair of ribs moving on the next- the thorax behaves like a hooped spring."
"The pelvis and thorax rotate in opposing directions and together with side bending are the prime movers of human locomotion (Gracovetsky 1997)."
Breathing - if we are breathing correctly and using the diaphragm and intercostals for respiration there is a tremendous amount of movement in the thoracic spine. However, most people breath through their traps and upper chest which facilitates the development of kyphosis (rounding of the upper back) and a rigid rib cage.
Anatomy - But what about the ribs and the connections to the spine and sternum? Surely that means the thoracic spine is rigid - doesn't it?
Not if you look at the actual anatomy of the area!
The ribs connect up front on the sternum by way of a large series of cartilage joints - rather than being more solid "bone to bone" joints like the Sternoclavicular joint. These cartilage joints provide a more mobile situation and even the sternum has at least two semi-movable joints in its structure.
Look up Costral Cartilages and Vertebrocostral Joints (New Atlas of Human Anatomy 1999, McCraken) if you would like to appreciate the actual anatomy of the rib cage and the reasons behind it's mobility.
Think about breathing and CPR - you can compress the chest 2"+ during CPR - Where does that movement come from?
So - is the rib cage a cage or a spring?
From Dead anatomy to Living Function -
Dead anatomy is a cadaver laying on a table. Living function is a miraculous interplay of the anatomical structures and the Neurological and Physiological systems of the human body.
Dead anatomy is only a starting point. It cannot and will never match up to the myriad wonders of the whole integrated system.
Mechanoreceptors, Golgi tendon organs, intrafusel muscle fibers, and many, many other neurologically based structures change the dead anatomy freeze frame picture into a flowing movie.
Ten of the ribs have joints connecting them to the spine and have two more joints where the ribs meet the costral cartilages and then where that cartilage joins the sternum. All of these joints are alive with neurological pieces and parts that relay information to the brain. Instead of being a piece of dead rigid cage - the thoracic spine is alive with movement and function.
For the shoulder the thoracic spine is essential to the health and movement of the scapula and thereby the glenohumeral joint. If you lack shoulder movement check the thoracic spine.
What about the rest of the spine?
Yes you need mobility and movement skill at the Lumbar and Cervical areas of the spine but don't forget about the Thoracic spine as an integral part of the "spinal engine".
Want to know more about the interplay of the Thoracic spine and shoulder? Please check out Secrets of the Shoulder by myself and Gray Cook - click the dragondoor.com link.
The thoracic spine or rib cage is a central player in shoulder mobility and health but it is also part of the entire spinal "engine" as described by Gracovetsky. One of the best descriptions I have found for thoracic function comes from a September 2007 Newsletter by Robert Burgess, BEd, PT, PhD, Feldenkrais Practitioner. He posed the question - "An immovable cage or a mobile spring?" In reference to the thorax or thoracic spine.
Think about it - with all of those ribs connecting to the spine and up front on the sternum how can there be much movement in the "rib cage"?
Well - let us examine this further...
Burgess in his newsletter cites Buchalter et al 1988 and Willems et al 1996 for data on movement in the thoracic spine. The Thoracic spine provides us with 50 degrees of rotation, 26 degrees of side bending, 25 degrees of extension and 30 degrees of flexion in sitting - "...in fact with each pair of ribs moving on the next- the thorax behaves like a hooped spring."
"The pelvis and thorax rotate in opposing directions and together with side bending are the prime movers of human locomotion (Gracovetsky 1997)."
Breathing - if we are breathing correctly and using the diaphragm and intercostals for respiration there is a tremendous amount of movement in the thoracic spine. However, most people breath through their traps and upper chest which facilitates the development of kyphosis (rounding of the upper back) and a rigid rib cage.
Anatomy - But what about the ribs and the connections to the spine and sternum? Surely that means the thoracic spine is rigid - doesn't it?
Not if you look at the actual anatomy of the area!
The ribs connect up front on the sternum by way of a large series of cartilage joints - rather than being more solid "bone to bone" joints like the Sternoclavicular joint. These cartilage joints provide a more mobile situation and even the sternum has at least two semi-movable joints in its structure.
Look up Costral Cartilages and Vertebrocostral Joints (New Atlas of Human Anatomy 1999, McCraken) if you would like to appreciate the actual anatomy of the rib cage and the reasons behind it's mobility.
Think about breathing and CPR - you can compress the chest 2"+ during CPR - Where does that movement come from?
So - is the rib cage a cage or a spring?
From Dead anatomy to Living Function -
Dead anatomy is a cadaver laying on a table. Living function is a miraculous interplay of the anatomical structures and the Neurological and Physiological systems of the human body.
Dead anatomy is only a starting point. It cannot and will never match up to the myriad wonders of the whole integrated system.
Mechanoreceptors, Golgi tendon organs, intrafusel muscle fibers, and many, many other neurologically based structures change the dead anatomy freeze frame picture into a flowing movie.
Ten of the ribs have joints connecting them to the spine and have two more joints where the ribs meet the costral cartilages and then where that cartilage joins the sternum. All of these joints are alive with neurological pieces and parts that relay information to the brain. Instead of being a piece of dead rigid cage - the thoracic spine is alive with movement and function.
For the shoulder the thoracic spine is essential to the health and movement of the scapula and thereby the glenohumeral joint. If you lack shoulder movement check the thoracic spine.
What about the rest of the spine?
Yes you need mobility and movement skill at the Lumbar and Cervical areas of the spine but don't forget about the Thoracic spine as an integral part of the "spinal engine".
Want to know more about the interplay of the Thoracic spine and shoulder? Please check out Secrets of the Shoulder by myself and Gray Cook - click the dragondoor.com link.
Tuesday, June 10, 2008
Back from the June RKC...
Here is a pic of me demonstrating the KB Front Squat:
http://www.dragondoor.com/cgi-bin/thumbs.pl?dir=workshops/june08&display=image&imageindex=364
It was a great RKC weekend - a great group of RKC Candidates made their way through a grueling three days and were transformed.
Now - back to work and training...
Speaking of training...6/10/08...
Prep work:
Goblet squat 32kg x 5, Thoracic Rotation, ASLR
32kg Get-up x 3+3 - Shaun C. Snatch switch at the top continuous style
32kg MP ladder 1 - 2 - 3 - 4 - 5
superset with
32kg Front squat ladder 1+1 - 2+2 - 3+3 - 4+4 - 5+5
32kg One Arm Swings 8 reps per 15 seconds with 15 sec. rest - 10 sets
20kg Windmill x 3+3
Wednesday, June 04, 2008
Training 6/4/08:
Quick and simple...
Prep Work:
32kg Halo x 3+3
32kg Goblet Squat x 5
Thoracic Rotation
ASLR
32 kg Bottoms Up Get-up x 1 R + 0 L
32kg Get-up x 2+2
32kg Snatches 3+3 in 15 seconds with15 seconds rest
x 10 sets in 4:45
Quick and simple - the hand switch adds some time but it was a good little sprint.
Quick and simple...
Prep Work:
32kg Halo x 3+3
32kg Goblet Squat x 5
Thoracic Rotation
ASLR
32 kg Bottoms Up Get-up x 1 R + 0 L
32kg Get-up x 2+2
32kg Snatches 3+3 in 15 seconds with15 seconds rest
x 10 sets in 4:45
Quick and simple - the hand switch adds some time but it was a good little sprint.
Tuesday, June 03, 2008
Training 6-2-08:
Prep work:
24kg Halo x 5+5
24kg Goblet Squat x 5
Thoracic Rotation
ASLR
24kg Bottoms-up Get-up x 5 singles each arm
{24kg Alternating swings x 20 + Burpees x 10}
10 sets total in 18 minutes (first 5 sets complete in 7:56)
A nice PR and progression on my Alt swing + burpee workout - I think I finished the 10 sets in just under 20 minutes last time so knocking just shy of 2 minutes off of that and getting the first five sets done in less than 8 minutes is another big progression. Fun stuff - I was huffing and puffing - great conditioning work.
Very busy right now personally and professionally - Travel to MSP this thursday thru sunday and fitting in clients and other business progressions is making this a challenging but very rewarding time.
More in the morning...
Prep work:
24kg Halo x 5+5
24kg Goblet Squat x 5
Thoracic Rotation
ASLR
24kg Bottoms-up Get-up x 5 singles each arm
{24kg Alternating swings x 20 + Burpees x 10}
10 sets total in 18 minutes (first 5 sets complete in 7:56)
A nice PR and progression on my Alt swing + burpee workout - I think I finished the 10 sets in just under 20 minutes last time so knocking just shy of 2 minutes off of that and getting the first five sets done in less than 8 minutes is another big progression. Fun stuff - I was huffing and puffing - great conditioning work.
Very busy right now personally and professionally - Travel to MSP this thursday thru sunday and fitting in clients and other business progressions is making this a challenging but very rewarding time.
More in the morning...
Thursday, May 29, 2008
Training 5/29/08 - That's more like it...
Prep work:
20kg Halo x 5+5
20kg Goblet Squat x 5
Thoracic Rotation
ASLR
20kg Get-up x 3+3
20kg Bottom up Get-up x 2+2
VO2 Max 20kg x 7 reps per 15 sec. x 50 sets
(actually 52 sets in 25:45 - must have missed writing down two sets but the clock doesn't lie!)
This was more like it - a much stronger Cardio response and workload.
Feeling good!
Prep work:
20kg Halo x 5+5
20kg Goblet Squat x 5
Thoracic Rotation
ASLR
20kg Get-up x 3+3
20kg Bottom up Get-up x 2+2
VO2 Max 20kg x 7 reps per 15 sec. x 50 sets
(actually 52 sets in 25:45 - must have missed writing down two sets but the clock doesn't lie!)
This was more like it - a much stronger Cardio response and workload.
Feeling good!
Tuesday, May 27, 2008
Movements not Muscles...
Why do the knees "cave in" during the squat?
Is it the adductors (groin) muscles? Is it the glute medius? What and why?
Some will say adductors, some will say Glute medius - I say yes/no and don't worry about it...
Here is my answer to someone with this very question...and my response to the recommendation of adductor strengthening to fix the cave in of the knees...
"...the adductors are also considered the "4th" hamstring and function as a hip extensor as well but to say that an aDductor functions as a hip aBductor is interesting to say the least - and/but muscle "function" is dependent on joint angle so in the grand scheme of things who knows.
What we do know is that your knees are caving in so lets focus on the movement and not the "muscles."
The "Fix"- have your training partner place their hands on the outside of your lower leg (just below the knee) and while performing a squat (bodyweight or goblet squat NOT a PL squat) have them apply pressure inward - you will need to apply pressure outward to keep the knees in alignment on the way down and on the way up.
Important - the pressure applied inward by your partner is enough pressure to cause you to have to press out NOT enough to injure you.
Also hit some outside toe pulls to get the glute medius firing better before the partner drill."
In the FMS we use something called Reactive Neuromuscular Training and this is an example of that and "feeding the mistake" to fix a faulty movement pattern and you will note some Z Health thrown in as well (the outside toe pull - don't know what it is? Click the link on the right and find out).
On a rare Nutrition note - check out this little article on "belly busting beverages"...
http://health.yahoo.com/experts/eatthis/5027/americas-unhealthiest-drinks-exposed/
Watch those liquid calories!
Training 5/27/08
Prep work
32kg Get-up x 3+3
32kg Halo x 3+3
32kg Goblet Squat x 3
Thoracic rotation
ASLR
32kg Alternating Swings x 20 + 10 Burpees x 5 sets in 9:30
24kg Alternating Swings x 20 + 10 Burpees x 5 sets
Total time for all 10 sets = 21:50
Tough one - this has become one of my favorite workouts. Simple and brutal.
Fun stuff...
Why do the knees "cave in" during the squat?
Is it the adductors (groin) muscles? Is it the glute medius? What and why?
Some will say adductors, some will say Glute medius - I say yes/no and don't worry about it...
Here is my answer to someone with this very question...and my response to the recommendation of adductor strengthening to fix the cave in of the knees...
"...the adductors are also considered the "4th" hamstring and function as a hip extensor as well but to say that an aDductor functions as a hip aBductor is interesting to say the least - and/but muscle "function" is dependent on joint angle so in the grand scheme of things who knows.
What we do know is that your knees are caving in so lets focus on the movement and not the "muscles."
The "Fix"- have your training partner place their hands on the outside of your lower leg (just below the knee) and while performing a squat (bodyweight or goblet squat NOT a PL squat) have them apply pressure inward - you will need to apply pressure outward to keep the knees in alignment on the way down and on the way up.
Important - the pressure applied inward by your partner is enough pressure to cause you to have to press out NOT enough to injure you.
Also hit some outside toe pulls to get the glute medius firing better before the partner drill."
In the FMS we use something called Reactive Neuromuscular Training and this is an example of that and "feeding the mistake" to fix a faulty movement pattern and you will note some Z Health thrown in as well (the outside toe pull - don't know what it is? Click the link on the right and find out).
On a rare Nutrition note - check out this little article on "belly busting beverages"...
http://health.yahoo.com/experts/eatthis/5027/americas-unhealthiest-drinks-exposed/
Watch those liquid calories!
Training 5/27/08
Prep work
32kg Get-up x 3+3
32kg Halo x 3+3
32kg Goblet Squat x 3
Thoracic rotation
ASLR
32kg Alternating Swings x 20 + 10 Burpees x 5 sets in 9:30
24kg Alternating Swings x 20 + 10 Burpees x 5 sets
Total time for all 10 sets = 21:50
Tough one - this has become one of my favorite workouts. Simple and brutal.
Fun stuff...
Friday, May 23, 2008
5/23/08 - Light Training and Research from Eric Cressey
1st - The research from Eric Cressey
http://experiencelifemag.com/blogs/survival-of-the-fittest/2008/05/21/eric-cressey-is-unbalanced/
Eric goes into detail about his findings researching UST - unstable surface training - and most of you will be very surprised by what you see...I've been quoting this for some time as I had spoken with Eric about this some time ago.
"Our research showed that replacing as little as 2 to 3 percent of overall training volume with unstable-surface training (UST) in healthy, trained athletes impaired the development of sprinting speed and vertical jump height — and there was a trend toward significance on the agility front, as well. There are a ton of reasons for the decrease in power output and performance. In a broad sense, all of these explanations can be considered fundamentally related to the fact that UST does not adhere to the principle of specificity of training."
And the training...
Prep work:
16kg Halo x 6+6
16kg Goblet squat x 6
Thoracic Rotation
ASLR
16kg Bottoms up Get-up x 5+5
16kg {SLDL 5+5 + Goblet Squat x 5} x 2 sets
16kg VO2 Max (15sec./15sec.) x 50 sets of 7 reps each set
16kg Windmill x 5+5
Just needed a light day of training and this was partially inspired by the "think you've outgrown your KB" thread on forum.dragondoor.com
Reps of the bottoms-up get-up works the grip and wrist very nicely
The 7+7 VO2 Max with the 16kg is too light and easy but it was a great way to spend 25 minutes and my conditioning has come up quite a bit since my early ventures into this protocol. I will go with the 20kg next time for 6+6 and see how it goes.
Overall - feeling very good and getting ready for a very busy June.
1st - The research from Eric Cressey
http://experiencelifemag.com/blogs/survival-of-the-fittest/2008/05/21/eric-cressey-is-unbalanced/
Eric goes into detail about his findings researching UST - unstable surface training - and most of you will be very surprised by what you see...I've been quoting this for some time as I had spoken with Eric about this some time ago.
"Our research showed that replacing as little as 2 to 3 percent of overall training volume with unstable-surface training (UST) in healthy, trained athletes impaired the development of sprinting speed and vertical jump height — and there was a trend toward significance on the agility front, as well. There are a ton of reasons for the decrease in power output and performance. In a broad sense, all of these explanations can be considered fundamentally related to the fact that UST does not adhere to the principle of specificity of training."
And the training...
Prep work:
16kg Halo x 6+6
16kg Goblet squat x 6
Thoracic Rotation
ASLR
16kg Bottoms up Get-up x 5+5
16kg {SLDL 5+5 + Goblet Squat x 5} x 2 sets
16kg VO2 Max (15sec./15sec.) x 50 sets of 7 reps each set
16kg Windmill x 5+5
Just needed a light day of training and this was partially inspired by the "think you've outgrown your KB" thread on forum.dragondoor.com
Reps of the bottoms-up get-up works the grip and wrist very nicely
The 7+7 VO2 Max with the 16kg is too light and easy but it was a great way to spend 25 minutes and my conditioning has come up quite a bit since my early ventures into this protocol. I will go with the 20kg next time for 6+6 and see how it goes.
Overall - feeling very good and getting ready for a very busy June.
Wednesday, May 21, 2008
Training 5/21/08:
Prep -
ASLR
Thoracic Rotation
24kg Halo 3+3
24kg Goblet Squat x 5
Bottoms-up Get-Up 24kg x 5 singles each arm
Get-up 32kg x 4+4
Alternating Swings 32kg x 20 x 5 sets in 5:20
24kg Goblet squat x 3
24kg Windmill x 3+3
A decent recovery workout - my breathing is always effected more than I think from the "canned air" of the airplane.
Prep -
ASLR
Thoracic Rotation
24kg Halo 3+3
24kg Goblet Squat x 5
Bottoms-up Get-Up 24kg x 5 singles each arm
Get-up 32kg x 4+4
Alternating Swings 32kg x 20 x 5 sets in 5:20
24kg Goblet squat x 3
24kg Windmill x 3+3
A decent recovery workout - my breathing is always effected more than I think from the "canned air" of the airplane.
Training for Life
from the blog of Mark Rifkeind
"Since I started training, at age 14, I have always and only trained for competition. Even when I wasn't competing that often, as when I was doing marathon, ultra and triathlon training I was always training with a goal in mind, even if the deadline wasn't that apparent. Since I started in the prehistoric days before the fitness revolution took over and people realized the health benefits to working out, I never conceived of training without a goal in mind. And that goal always included a trip to a competition or a platform or some other form of testing myself and seeing for real if my training concepts, methods and strategies were actually working or whether I needed to 'go back to the drawing board'.
It wasn't until 2002, when I tore my rotator cuff, and in addition to not being able to train the squat or the deadlift I could no longer even bench( the laziest of all exericses!) that I realized that my lifelong strategies and methods were no longer viable. Of course, at the time I had no idea of what I would ( or could) do next as everything I tried hurt more than the last thing and just getting out of a chair was hard. Walking two blocks would cause unbeleivable pain. I was truly at the end of my rope. Thank God for Mike Castrogiovanni and his vision for me getting involved with the RKC. He was the one that told Pavel about me and brought Brett Jones up to my home that fatefull Thanksgiving. As well as pushing me to become RKC and training me for it as well. That was the new begining of this unbelievable recovery that I have been able to make, thanks to Pavel, the kettlebell and the RKC methods. It truly saved my life and my sanity, not to mention the incredible tranformation it has afforded my wife. I will be forever gratefull.
But I also realized something just the other day; all my life, as a competitive athlete, my goals were to become a better competitive athlete. Everything I had was sacrificed on the alter of improvement. My jobs were all taken so they fit into my training schedule, my life revolved around my training, my recovery and my competition schedule.Pain, soreness,poverty were all things that had to be endured to accomplish my goals.
I was training to become better at training.
And even though I knew I couldn no longer go to the Olympics I was still training to achieve the highest level of accomplishment I could. "First you live like a pro, then you get to be a pro" was my mantra.
Even when, at the end, when I was so sore and jacked up from even the smallest workouts I confused that with the "good" soreness one gets from a tough workout.I hadn't accepted that the recovery from my training took eons longer than any supposed benefit I got from the training. Never quit, never surrender was my mindset and limping around for days after a pissant squat or deadlift workout was just more of the price I thought I had to pay to at least keep some semblance of strength as I got older.
SO, when a few days ago I had TONS of things to do for the day, with the heat in the 100's, lots of walking and assembling and carrying and moving and chores to do I realized that not only could I do this stuff after a full day of working, but that it was EASY; that not only could I keep on going( with no food no less and no weakness or hunger) but that the heat didnt bother me, the effort didnt bother me, I could walk as far as I needed to without limping from pain. That I didnt have to get off my feet at 4 pm and spend the next 2 hours trying to 'unwind' myself as I had done for years just to be able to work the next day did I realize that I was now fit for my LIFE, for the first time in years. Many,many, many years.
When I went to Denmark last week and had to walk miles through airports, stand all day for days on end at the cert; not be able to get my 'normal' training and recovery workouts in and was not only OK but thriving I realized that that is the real goal of my training now. Not to be fit for more training or competition but to be fit for life.
I know that if I have to miss workouts it is not only ok, but what my training is supposed to be preparing me FOR. Real world tasks that have to be done. Not just competitive , made up games and tests, as much fun as they are( and they still are for me too), but the real world tests and challenges.To be tough and resilient enough to make it the next 40+ years with vim and vigor and strength and health. " A back of iron and legs that never quit", those are my new goals.
Speaking to my training partner Nick, who, after a bad back injury last year decided that he would continue to train the squat, but not the deadlift or the bench about it said" I still want to train the squat; not to see how much I can lift but to keep myself strong for everyday life. I don't want my training to mess me up so much that I can't do normal things, no matter how much it will let me lift in competition."
Such a smart man for one so young.
Years of training for competition had skewed my point of view and references so much I had lost track of what was really important. Being injured so severely so young of course had a big impact on this but I took it too far. I was always searching for the "flow" state that I found in competition and hard training. It was the place I felt whole again, where I could overcome my injuries and debilitation and soar once more. Now I realize I was just breaking myself down even more and postponing my recovery.When I was 21 I wrote a novel( never published) called " A question of Balance" about my gymnastics competing and coaching experience and that phrase has always stuck with me. Searching for balance has always been a key metaphor in my life, even when I was decidedly out of balance.Perhaps even more because of that.
Now, at 51, in perhaps the best shape of my life, physically and, more importantly, emotionally and spiritually, I feel like I know what that balance looks like, and feels like. I no longer have to be the biggest, or the strongest or the fastest to feel whole. I am whole.
I am so thankful to be out of pain, and be able to move and experience the joy of using my body physically again, to reclaim what I had in the beginning but never really appreciated. They say you don' really know what you have until you lose it and I can attest to that.And how what's really important is so simple and basic that is overlooked by almost all, all the time. And it's right there for everyone to have.
I won't forget this again."
What are you training for?
from the blog of Mark Rifkeind
"Since I started training, at age 14, I have always and only trained for competition. Even when I wasn't competing that often, as when I was doing marathon, ultra and triathlon training I was always training with a goal in mind, even if the deadline wasn't that apparent. Since I started in the prehistoric days before the fitness revolution took over and people realized the health benefits to working out, I never conceived of training without a goal in mind. And that goal always included a trip to a competition or a platform or some other form of testing myself and seeing for real if my training concepts, methods and strategies were actually working or whether I needed to 'go back to the drawing board'.
It wasn't until 2002, when I tore my rotator cuff, and in addition to not being able to train the squat or the deadlift I could no longer even bench( the laziest of all exericses!) that I realized that my lifelong strategies and methods were no longer viable. Of course, at the time I had no idea of what I would ( or could) do next as everything I tried hurt more than the last thing and just getting out of a chair was hard. Walking two blocks would cause unbeleivable pain. I was truly at the end of my rope. Thank God for Mike Castrogiovanni and his vision for me getting involved with the RKC. He was the one that told Pavel about me and brought Brett Jones up to my home that fatefull Thanksgiving. As well as pushing me to become RKC and training me for it as well. That was the new begining of this unbelievable recovery that I have been able to make, thanks to Pavel, the kettlebell and the RKC methods. It truly saved my life and my sanity, not to mention the incredible tranformation it has afforded my wife. I will be forever gratefull.
But I also realized something just the other day; all my life, as a competitive athlete, my goals were to become a better competitive athlete. Everything I had was sacrificed on the alter of improvement. My jobs were all taken so they fit into my training schedule, my life revolved around my training, my recovery and my competition schedule.Pain, soreness,poverty were all things that had to be endured to accomplish my goals.
I was training to become better at training.
And even though I knew I couldn no longer go to the Olympics I was still training to achieve the highest level of accomplishment I could. "First you live like a pro, then you get to be a pro" was my mantra.
Even when, at the end, when I was so sore and jacked up from even the smallest workouts I confused that with the "good" soreness one gets from a tough workout.I hadn't accepted that the recovery from my training took eons longer than any supposed benefit I got from the training. Never quit, never surrender was my mindset and limping around for days after a pissant squat or deadlift workout was just more of the price I thought I had to pay to at least keep some semblance of strength as I got older.
SO, when a few days ago I had TONS of things to do for the day, with the heat in the 100's, lots of walking and assembling and carrying and moving and chores to do I realized that not only could I do this stuff after a full day of working, but that it was EASY; that not only could I keep on going( with no food no less and no weakness or hunger) but that the heat didnt bother me, the effort didnt bother me, I could walk as far as I needed to without limping from pain. That I didnt have to get off my feet at 4 pm and spend the next 2 hours trying to 'unwind' myself as I had done for years just to be able to work the next day did I realize that I was now fit for my LIFE, for the first time in years. Many,many, many years.
When I went to Denmark last week and had to walk miles through airports, stand all day for days on end at the cert; not be able to get my 'normal' training and recovery workouts in and was not only OK but thriving I realized that that is the real goal of my training now. Not to be fit for more training or competition but to be fit for life.
I know that if I have to miss workouts it is not only ok, but what my training is supposed to be preparing me FOR. Real world tasks that have to be done. Not just competitive , made up games and tests, as much fun as they are( and they still are for me too), but the real world tests and challenges.To be tough and resilient enough to make it the next 40+ years with vim and vigor and strength and health. " A back of iron and legs that never quit", those are my new goals.
Speaking to my training partner Nick, who, after a bad back injury last year decided that he would continue to train the squat, but not the deadlift or the bench about it said" I still want to train the squat; not to see how much I can lift but to keep myself strong for everyday life. I don't want my training to mess me up so much that I can't do normal things, no matter how much it will let me lift in competition."
Such a smart man for one so young.
Years of training for competition had skewed my point of view and references so much I had lost track of what was really important. Being injured so severely so young of course had a big impact on this but I took it too far. I was always searching for the "flow" state that I found in competition and hard training. It was the place I felt whole again, where I could overcome my injuries and debilitation and soar once more. Now I realize I was just breaking myself down even more and postponing my recovery.When I was 21 I wrote a novel( never published) called " A question of Balance" about my gymnastics competing and coaching experience and that phrase has always stuck with me. Searching for balance has always been a key metaphor in my life, even when I was decidedly out of balance.Perhaps even more because of that.
Now, at 51, in perhaps the best shape of my life, physically and, more importantly, emotionally and spiritually, I feel like I know what that balance looks like, and feels like. I no longer have to be the biggest, or the strongest or the fastest to feel whole. I am whole.
I am so thankful to be out of pain, and be able to move and experience the joy of using my body physically again, to reclaim what I had in the beginning but never really appreciated. They say you don' really know what you have until you lose it and I can attest to that.And how what's really important is so simple and basic that is overlooked by almost all, all the time. And it's right there for everyone to have.
I won't forget this again."
What are you training for?
Monday, May 19, 2008
Back from Amsterdam....
I am back from Amsterdam and sitting in the Newark Airport waiting for my flight home and it has been a great few days!
The two day FMS workshop went very well - 44 attendees and was well received by all. Once again it was primarily physiotherapists with a smattering of trainers and strength coaches. A great group and I had a blast teaching.
The KB Basics workshop went very well. KBs are in their infancy in the Netherlands but I think you will be seeing more of them coming along. Again a great group and a mix of physios and trainers and people just there for their own education. My workshops are very much based on learning the proper form and not just getting "smoked". Another great day!
Once again the Human Motion group took very good care of me and I had a great time. My teaching and presenting was "On" this weekend. Really good flow and feel to the teaching - those of you who present for a living will know what I am talking about. Look for more things coming from the Human Motion group!!
Jet lag and fatigue - I made sure my diet was a bit better this trip and made sure I got a good amount of sleep each night and that made a huge difference. Still feeling the trip but doing well.
Now I get back to work and get ready for the RKC level 1 and RKC level 2 in June!
Oh, and I apparently made someone's blog who was trying to promote Sandbag training and I am a "groove lift/gym bunny" or something to that effect. This person does not know me and it unaware of my background etc... and why try to insult someone to market a product??
For the record - 1) I like sanbags, 2) if anyone mistakes me for a "gym bunny" they need very serious help with an eye and mental evaluation, 3) putting a 360 lb atlas stone on a 38" platform is apparently a "grooved" lift - LOL ;)
Funny stuff!!!
Tuesday, May 13, 2008
Travel, Training, and Thoughts....
(had to reach a bit for that last T...)
Travel -
I will be leaving tomorrow for Amsterdam to teach a 2 day FMS workshop and a 1 day KB Basics workshop. The Human Motion group is at it again - http://www.humanmotion.nl/
I will blog from Amsterdam.
Training -
5-12-08
Pull-ups BW x 10 , 10
Box pistol x 5+5
Full Pistol + 25# x 5+5
One arm push-up x 3+3
Half hour Spinning Class and the taught a 1/2 hour Stretch class
My "cardio" for spinning was good due to KBs ;)
and my first full pistols since dinging my knee a few weeks ago - progress is good.
My weight is down to 189-190 partly due to my training and partly due to Intermittent Fasting and I am overall very pleased with this and will just continue on this program and maybe try to PL at 181 again.
Training - 5/13/08
32kg Get-ups 1+1
32kg Bottoms-up Get-ups x one attempt each arm, 1 right + 0 Left
28kg Bottoms-up Get-up x 1 Right + 1/2 Left
24kg Bottoms-up Get-up x 1+1
{24kg Alternating swing x 20 + 10 Burpees} x 10 sets in 19:25
Great progress (In my opinion) - took 20:15 the last time I did this workout. I had about 30-35 seconds rest between sets and was able to keep the pace. Kicked by butt!
The bottoms up get-ups are revealing an asymmetry between my left and right arms - very interesting.
Thoughts -
And now a collection of random thoughts collected from amongst my Internet travels....
"Training movements not muscles" is a philosophy that I espouse but which movements?
The movements should be dictated by two things - your Goals and your FMS results.
Your goals will direct everything. Your FMS results will guide you as to your restrictions and asymmetries and corrective strategies to "fix" them.
Remember - You cannot optimize dysfunction! Try to get on the track with a bent frame and you will eventually blow a tire (or worse - see the NY magazine article on Women's injuries).
http://www.nytimes.com/2004/11/28/magazine/28ATHLETE.html?pagewanted=2&_r=1&oref=slogin
http://www.nytimes.com/2008/05/11/magazine/11Girls-t.html?_r=1&partner=rssuserland&emc=rss&pagewanted=all&oref=slogin
Thanks to Brad Nelson for posting these elsewhere - the top article is on the money spent on youth athletics and the dream of competing on an elite level and the second article is a frightening look at injuries in women's athletics.
Progress on the DL or any lift - If you work on a certain goal exercise for a period of time and do not hit your goal what do you do? Review your routine and I mean your overall routine and then study what you have done. What part of the lift did you miss on? Were you trying to accomplish too much at once or were you aiming at dissimilar targets? Once you have done a thorough debrief and research - restructure and get back at it.
Remember - The weakest link rules the chain.
I will probably add to this post later once I have a chance to get some training in but for now I'll sign off.
(had to reach a bit for that last T...)
Travel -
I will be leaving tomorrow for Amsterdam to teach a 2 day FMS workshop and a 1 day KB Basics workshop. The Human Motion group is at it again - http://www.humanmotion.nl/
I will blog from Amsterdam.
Training -
5-12-08
Pull-ups BW x 10 , 10
Box pistol x 5+5
Full Pistol + 25# x 5+5
One arm push-up x 3+3
Half hour Spinning Class and the taught a 1/2 hour Stretch class
My "cardio" for spinning was good due to KBs ;)
and my first full pistols since dinging my knee a few weeks ago - progress is good.
My weight is down to 189-190 partly due to my training and partly due to Intermittent Fasting and I am overall very pleased with this and will just continue on this program and maybe try to PL at 181 again.
Training - 5/13/08
32kg Get-ups 1+1
32kg Bottoms-up Get-ups x one attempt each arm, 1 right + 0 Left
28kg Bottoms-up Get-up x 1 Right + 1/2 Left
24kg Bottoms-up Get-up x 1+1
{24kg Alternating swing x 20 + 10 Burpees} x 10 sets in 19:25
Great progress (In my opinion) - took 20:15 the last time I did this workout. I had about 30-35 seconds rest between sets and was able to keep the pace. Kicked by butt!
The bottoms up get-ups are revealing an asymmetry between my left and right arms - very interesting.
Thoughts -
And now a collection of random thoughts collected from amongst my Internet travels....
"Training movements not muscles" is a philosophy that I espouse but which movements?
The movements should be dictated by two things - your Goals and your FMS results.
Your goals will direct everything. Your FMS results will guide you as to your restrictions and asymmetries and corrective strategies to "fix" them.
Remember - You cannot optimize dysfunction! Try to get on the track with a bent frame and you will eventually blow a tire (or worse - see the NY magazine article on Women's injuries).
http://www.nytimes.com/2004/11/28/magazine/28ATHLETE.html?pagewanted=2&_r=1&oref=slogin
http://www.nytimes.com/2008/05/11/magazine/11Girls-t.html?_r=1&partner=rssuserland&emc=rss&pagewanted=all&oref=slogin
Thanks to Brad Nelson for posting these elsewhere - the top article is on the money spent on youth athletics and the dream of competing on an elite level and the second article is a frightening look at injuries in women's athletics.
Progress on the DL or any lift - If you work on a certain goal exercise for a period of time and do not hit your goal what do you do? Review your routine and I mean your overall routine and then study what you have done. What part of the lift did you miss on? Were you trying to accomplish too much at once or were you aiming at dissimilar targets? Once you have done a thorough debrief and research - restructure and get back at it.
Remember - The weakest link rules the chain.
I will probably add to this post later once I have a chance to get some training in but for now I'll sign off.
Thursday, May 08, 2008
Training 5-08-08:
Pull-up + 24# x 5, 5, 5, 5
Box Pistol x 4, 3, 2, 1
1/arm Push-up x 4, 3, 2, 1
Get-up 32kg x 1+1, Bottom-up Get-up 32kg x 1/2+1/2
Get-up 32kg x 2+2
Bottom-up Get-up 24kg x 1+1
Swings - 32kg then 28kg then 24kg
{Side stepping x 20 + 1/arm x 10+10 + Alternating x 20 + 2 arm x 20}
rollouts x 5, 5
Pull-up + 24# x 5, 5, 5, 5
Box Pistol x 4, 3, 2, 1
1/arm Push-up x 4, 3, 2, 1
Get-up 32kg x 1+1, Bottom-up Get-up 32kg x 1/2+1/2
Get-up 32kg x 2+2
Bottom-up Get-up 24kg x 1+1
Swings - 32kg then 28kg then 24kg
{Side stepping x 20 + 1/arm x 10+10 + Alternating x 20 + 2 arm x 20}
rollouts x 5, 5
Tuesday, May 06, 2008
Training 5-6-08:
Pull-ups + 45# x 5, 4, 3, 2, 1
Box pistols x 3, 2, 2, 2
1/arm Push-ups x 3, 2, 2, 1
24kg Get-ups x 3+3
24kg Bottoms-up Get-up x 1+1
24kg Snatches 10+10 x 6 sets in 8 minutes
I moved the box pistols down a setting maybe 8" off the ground - this is helping me groove my pistols much better.
Ok - I see what the hype is about on the bottoms-up get-up. If safety is assured - it is a great move.
Got a lot of work to do on the snatches!
Otherwise - feeling good and staying busy.
Pull-ups + 45# x 5, 4, 3, 2, 1
Box pistols x 3, 2, 2, 2
1/arm Push-ups x 3, 2, 2, 1
24kg Get-ups x 3+3
24kg Bottoms-up Get-up x 1+1
24kg Snatches 10+10 x 6 sets in 8 minutes
I moved the box pistols down a setting maybe 8" off the ground - this is helping me groove my pistols much better.
Ok - I see what the hype is about on the bottoms-up get-up. If safety is assured - it is a great move.
Got a lot of work to do on the snatches!
Otherwise - feeling good and staying busy.
Friday, May 02, 2008
May 2 - Training...
Pull-ups + 25# x 5, 4, 3, 2, 2
Box Pistols x 3, 2, 2, 1
One-arm Push-up x 3, 2, 2, 1
32kg Get-up x 5 singles each arm
32kg Snatches 5+5 x 5 sets in 4:25
This is really a return to some of the most successful training from my past - when I won the first Tactical Strength Challenge in October of 2002. You can see it at the link below.
http://www.dragondoor.com/articler/mode3/119/
Pull-ups + 25# x 5, 4, 3, 2, 2
Box Pistols x 3, 2, 2, 1
One-arm Push-up x 3, 2, 2, 1
32kg Get-up x 5 singles each arm
32kg Snatches 5+5 x 5 sets in 4:25
This is really a return to some of the most successful training from my past - when I won the first Tactical Strength Challenge in October of 2002. You can see it at the link below.
http://www.dragondoor.com/articler/mode3/119/
Thursday, May 01, 2008
Keeping it light and Happy...
Easy training and a plan comes together
I will be hitting a combination of bodyweight and kettlebell work for the next few weeks/months.
Bodyweight Pull-ups x 5, 4, 3, 2, 1
1-arm Push-ups x 3, 2, 1, 1
Box Pistols 3, 2, 1, 1
16 kg Get-up x 5 r+L
16 kg 1 arm swings x 25+25+20+20+15+15+10+10+5+5
Pavel's Fighter pull-up program will be the blueprint for the bodyweight work - after a couple of weeks on the bodyweight pull-ups I will cycle back in reps and begin adding weight on the pull-ups. For the one arm push-ups I will work the reps a bit and then go to the one arm/one leg variety. Pistols will work a bit lower depth and then shoot for full bodyweight pistols.
KBs will cycle in weight with a Get-up and Swing/Snatch emphasis.
I reviewed Gray Cook and Lee Burton's new 2 disc DVD set - Secrets of Primitive Patterns and all I can say is WOW - great information. After taking 4 pages of notes on my first viewing I tried some of the screening and assessment tests and it revealed a lot. So I will also be working on some corrective strategies for that. For now it is only available on www.performbetter.com but maybe dragondoor.com will carry it as well.
A belated Congratulations to Sara Cheatham for achieving the rank of Senior RKC - I look forward to working with her in the future. Great to have another strong representation of the RKC School of Strength.
Thank you to those of you who have taken the time to review either my products or my services as requested in the post below.
Easy training and a plan comes together
I will be hitting a combination of bodyweight and kettlebell work for the next few weeks/months.
Bodyweight Pull-ups x 5, 4, 3, 2, 1
1-arm Push-ups x 3, 2, 1, 1
Box Pistols 3, 2, 1, 1
16 kg Get-up x 5 r+L
16 kg 1 arm swings x 25+25+20+20+15+15+10+10+5+5
Pavel's Fighter pull-up program will be the blueprint for the bodyweight work - after a couple of weeks on the bodyweight pull-ups I will cycle back in reps and begin adding weight on the pull-ups. For the one arm push-ups I will work the reps a bit and then go to the one arm/one leg variety. Pistols will work a bit lower depth and then shoot for full bodyweight pistols.
KBs will cycle in weight with a Get-up and Swing/Snatch emphasis.
I reviewed Gray Cook and Lee Burton's new 2 disc DVD set - Secrets of Primitive Patterns and all I can say is WOW - great information. After taking 4 pages of notes on my first viewing I tried some of the screening and assessment tests and it revealed a lot. So I will also be working on some corrective strategies for that. For now it is only available on www.performbetter.com but maybe dragondoor.com will carry it as well.
A belated Congratulations to Sara Cheatham for achieving the rank of Senior RKC - I look forward to working with her in the future. Great to have another strong representation of the RKC School of Strength.
Thank you to those of you who have taken the time to review either my products or my services as requested in the post below.
Wednesday, April 30, 2008
A Request...
I don't often ask for or request things of those that I work with or those that have used my DVDs or services but I am going make an open request to those that have used my services (Personal Training or Workshops) and DVDs (Kettlebell Basics, Secrets of the Shoulder, Secrets of Core training, Secrets of the Knee and Hip, and Corrective Strategies)...
If you have used my services (personal training or workshop) please follow the link below and review me as an RKC Instructor...
http://www.dragondoor.com/cgi-bin/instructor.pl?ipage=7&rm=mode2
(go to the bottom of the page to review me)
If you have used my DVDs please follow the links below and review the product:
Kettlebell Basics:
http://www.dragondoor.com/dv026.html
Secrets of the Shoulder:
http://www.dragondoor.com/dv043.html
Secrets of the Knee and Hip:
http://www.dragondoor.com/dv051.html
Secrets of Core Training - The Backside:
http://www.dragondoor.com/dv045.html
Corrective Strategies:
http://www.dragondoor.com/dv047.html
I have not made this request in the past but feel it is appropriate to ask for the testimonials and feedback on my services and DVDs. For example: I am frequently approached at the RKC I am told that my Kettlebell Basics DVD has been an invaluable tool for preparation but I have only 12 reviews of the product - there should be quite a few more up there.
Thank you in advance.
I don't often ask for or request things of those that I work with or those that have used my DVDs or services but I am going make an open request to those that have used my services (Personal Training or Workshops) and DVDs (Kettlebell Basics, Secrets of the Shoulder, Secrets of Core training, Secrets of the Knee and Hip, and Corrective Strategies)...
If you have used my services (personal training or workshop) please follow the link below and review me as an RKC Instructor...
http://www.dragondoor.com/cgi-bin/instructor.pl?ipage=7&rm=mode2
(go to the bottom of the page to review me)
If you have used my DVDs please follow the links below and review the product:
Kettlebell Basics:
http://www.dragondoor.com/dv026.html
Secrets of the Shoulder:
http://www.dragondoor.com/dv043.html
Secrets of the Knee and Hip:
http://www.dragondoor.com/dv051.html
Secrets of Core Training - The Backside:
http://www.dragondoor.com/dv045.html
Corrective Strategies:
http://www.dragondoor.com/dv047.html
I have not made this request in the past but feel it is appropriate to ask for the testimonials and feedback on my services and DVDs. For example: I am frequently approached at the RKC I am told that my Kettlebell Basics DVD has been an invaluable tool for preparation but I have only 12 reviews of the product - there should be quite a few more up there.
Thank you in advance.
Monday, April 28, 2008
"You Walk Wrong..."
Great NYMag.com article
http://nymag.com/health/features/46213/
Adam Sternbergh has a very good article here on the effect of shoes on our feet and our bodies - as he says in the article "Shoes hurt your feet. They change how you walk."
Pavel and the RKC has been advocating getting people out of their shoes for quite some time now and of course there are resources like "chi running" and other barefoot walking, hiking and running sites that you can find.
Thoughts?
Light training today:
Prep work - Z, Thoracic rotation
Windmill 24kg x 5 r+L
Goblet Squat 24kg x 5
{Clean + Front Squat + Press + Swing} x 5 x 10 sets with double 16kg
16 kg Snatches x {20+20+15+15+10+10+5+5}
A light day of training but still some good work - each set of 5 of the complex above is 20 reps and the snatches are very light but continuous so still some good conditioning there.
My back is a little tweaked on the right side - possibly from the shoes I wore to hike on Thursday (see article above).
The workshop went well and I know I will be returning to the Shenandoah National Forest very soon. We had a beautiful drive and a great hike (5 hours).
Great NYMag.com article
http://nymag.com/health/features/46213/
Adam Sternbergh has a very good article here on the effect of shoes on our feet and our bodies - as he says in the article "Shoes hurt your feet. They change how you walk."
Pavel and the RKC has been advocating getting people out of their shoes for quite some time now and of course there are resources like "chi running" and other barefoot walking, hiking and running sites that you can find.
Thoughts?
Light training today:
Prep work - Z, Thoracic rotation
Windmill 24kg x 5 r+L
Goblet Squat 24kg x 5
{Clean + Front Squat + Press + Swing} x 5 x 10 sets with double 16kg
16 kg Snatches x {20+20+15+15+10+10+5+5}
A light day of training but still some good work - each set of 5 of the complex above is 20 reps and the snatches are very light but continuous so still some good conditioning there.
My back is a little tweaked on the right side - possibly from the shoes I wore to hike on Thursday (see article above).
The workshop went well and I know I will be returning to the Shenandoah National Forest very soon. We had a beautiful drive and a great hike (5 hours).
Wednesday, April 23, 2008
BMF training today...
BMF: coined by David Whitley - stands for Brutal Minimal Fitness and that is what it is - it is brutal - it is minimal (two exercises) - and it targets your "fitness".
Prep work - Z
24kg Windmill x 3 r+L
24kg Goblet Squat x 5
24kg 2 arm swing x 10
BMF
{24kg Alternating Swings x 20 + Burpees x 10} x 10 sets in 20 minutes and 15 seconds
A little Z and stretch and DONE.
Great training - simple and effective!
Thought for the day based on a response to the question I posed on patterning:
"We do not lose anything - We give it away!"
People worry about or believe that the body "wears out" - NO - NO - NO
Your body GIVES away what you do not ask of it. If you don't want to lose something - don't stop doing it.
Yes - being a "high mileage" individual, injuries, surgeries etc....impact our status - however - if you work with a joint mobility program (Like Z - see the link on the right) you can thrive despite your "mileage".
I will be off the grid for a day or so and then the workshop in Roanoke - should be fun!
BMF: coined by David Whitley - stands for Brutal Minimal Fitness and that is what it is - it is brutal - it is minimal (two exercises) - and it targets your "fitness".
Prep work - Z
24kg Windmill x 3 r+L
24kg Goblet Squat x 5
24kg 2 arm swing x 10
BMF
{24kg Alternating Swings x 20 + Burpees x 10} x 10 sets in 20 minutes and 15 seconds
A little Z and stretch and DONE.
Great training - simple and effective!
Thought for the day based on a response to the question I posed on patterning:
"We do not lose anything - We give it away!"
People worry about or believe that the body "wears out" - NO - NO - NO
Your body GIVES away what you do not ask of it. If you don't want to lose something - don't stop doing it.
Yes - being a "high mileage" individual, injuries, surgeries etc....impact our status - however - if you work with a joint mobility program (Like Z - see the link on the right) you can thrive despite your "mileage".
I will be off the grid for a day or so and then the workshop in Roanoke - should be fun!
Monday, April 21, 2008
Saturday, April 19, 2008
Travel and Upcoming Seminars...
One Week out from Roanoke, Va Seminar...
Tension/Relaxation and Flexibility Worshop. Apr 26. with Brett Jones, Master RKC.
Contact Dr. Mike Burgoon, msb2@cox.net
Then it will be off to Amsterdam again for a 2 day FMS workshop and a one day Kettlebell Basics workshop - May 16-18 - contact info@humanmotion.nl for details
June will find me in Minneapolis twice for a level one RKC workshop at the beginning of June and the Level 2 RKC at the end of the month.
I am feeling good but have been taking it easy for a couple of days but will be back to training tomorrow.
Any thoughts from anyone on my question from my last blog: "What are you patterning?"
One Week out from Roanoke, Va Seminar...
Tension/Relaxation and Flexibility Worshop. Apr 26. with Brett Jones, Master RKC.
Contact Dr. Mike Burgoon, msb2@cox.net
Then it will be off to Amsterdam again for a 2 day FMS workshop and a one day Kettlebell Basics workshop - May 16-18 - contact info@humanmotion.nl for details
June will find me in Minneapolis twice for a level one RKC workshop at the beginning of June and the Level 2 RKC at the end of the month.
I am feeling good but have been taking it easy for a couple of days but will be back to training tomorrow.
Any thoughts from anyone on my question from my last blog: "What are you patterning?"
Wednesday, April 16, 2008
Observation for the day and Training for today...
Observation for the day...
Chronic stress and chronic positioning matter! I have blogged on this before but it has been brought to my attention once again - if you sit in a certain position for hours at a time it has an impact on you. If you sleep in a certain position, stand in a certain position et....for extended periods of time it has an impact on your body.
If you sit with your right leg crossed over the left and your right arm held extended (mouse hand but arm held extended out in front of you with elbow locked or close to locked) - then chances are you will be at risk for irritation of the left shoulder and left knee among other areas. (Z health opposing joint stuff) So if you have a "chronic" pain or stress please check your "chronic" stress and positioning and see if it doesn't relate to how you are holding a certain position or repetitive action.
Question for the day:
What are you Patterning?
Training for today:
Prep work - Cook hip lift, ASLR, Z
28kg Windmill x 5 r+l
28kg Bottoms-up press x 3, 3 r+L
28kg SLDL x 5, 5 r+L
(28KG Alternating Swing x 20 + Burpee x 10) x 9 sets in 20 minutes
Rollouts x 5, 5, 5
Front and Side opener from Z - I-phase
Each set of Alt Swing + Burpee took just shy of 2 minutes so the 20 minutes includes rest and I will just work on packing more into the 20 minutes.
Feeling good - knee is doing well but I'm not ready to sprint quite yet.
Observation for the day...
Chronic stress and chronic positioning matter! I have blogged on this before but it has been brought to my attention once again - if you sit in a certain position for hours at a time it has an impact on you. If you sleep in a certain position, stand in a certain position et....for extended periods of time it has an impact on your body.
If you sit with your right leg crossed over the left and your right arm held extended (mouse hand but arm held extended out in front of you with elbow locked or close to locked) - then chances are you will be at risk for irritation of the left shoulder and left knee among other areas. (Z health opposing joint stuff) So if you have a "chronic" pain or stress please check your "chronic" stress and positioning and see if it doesn't relate to how you are holding a certain position or repetitive action.
Question for the day:
What are you Patterning?
Training for today:
Prep work - Cook hip lift, ASLR, Z
28kg Windmill x 5 r+l
28kg Bottoms-up press x 3, 3 r+L
28kg SLDL x 5, 5 r+L
(28KG Alternating Swing x 20 + Burpee x 10) x 9 sets in 20 minutes
Rollouts x 5, 5, 5
Front and Side opener from Z - I-phase
Each set of Alt Swing + Burpee took just shy of 2 minutes so the 20 minutes includes rest and I will just work on packing more into the 20 minutes.
Feeling good - knee is doing well but I'm not ready to sprint quite yet.
Tuesday, April 15, 2008
Article with some great information...
Christian Thibaudeau has a very good new article on T-nation.com....
http://www.t-nation.com/article/most_recent/beast_building_part_1
Christian Thibaudeau has this to say about training the Central Nervous System in his article...
"When I give seminars, one thing that I often say is that the more emphasis you place on the development of the central nervous system (CNS), the more frequently you should train a muscle group. And the more you want to put the emphasis on the development of the muscles, the less often you train each muscle.
The reason for that is simple: Developing the CNS is akin to motor learning, not structural reconstruction. In weight training, developing the CNS could be simplified into "learning to use the muscles you have optimally."
If you want to become a better golfer, you must practice your swing often. If you're allowed to hit 700 golf balls per week, it's much more effective to hit 100 balls everyday than 700 once a week. This is the first rule of motor learning: The frequency of practice is the key to assimilating a skill.
And understand this, activating your muscles, ensuring optimal recruitment patterns, and maximizing inter and intramuscular coordination is a skill, not a physical capacity. To improve it optimally, you thus must treat it like the process of skill acquisition. And that demands a high frequency of practice.
...one of the tenets of motor learning is to perform as many specific and technically correct repetitions of the target movement, without causing a significant fatigue accumulation.
Former Soviet Olympic lifting coaches determined that lifts below 80% of one's maximum have a different recruitment pattern than maximal lifts. This means that to maximize motor learning in the context of strength improvements, lifts must be at or above 80% of one's best effort in the practiced lift."
Muscles are dumb - They only do what the neurological system tells them to do!
Christian Thibaudeau has a very good new article on T-nation.com....
http://www.t-nation.com/article/most_recent/beast_building_part_1
Christian Thibaudeau has this to say about training the Central Nervous System in his article...
"When I give seminars, one thing that I often say is that the more emphasis you place on the development of the central nervous system (CNS), the more frequently you should train a muscle group. And the more you want to put the emphasis on the development of the muscles, the less often you train each muscle.
The reason for that is simple: Developing the CNS is akin to motor learning, not structural reconstruction. In weight training, developing the CNS could be simplified into "learning to use the muscles you have optimally."
If you want to become a better golfer, you must practice your swing often. If you're allowed to hit 700 golf balls per week, it's much more effective to hit 100 balls everyday than 700 once a week. This is the first rule of motor learning: The frequency of practice is the key to assimilating a skill.
And understand this, activating your muscles, ensuring optimal recruitment patterns, and maximizing inter and intramuscular coordination is a skill, not a physical capacity. To improve it optimally, you thus must treat it like the process of skill acquisition. And that demands a high frequency of practice.
...one of the tenets of motor learning is to perform as many specific and technically correct repetitions of the target movement, without causing a significant fatigue accumulation.
Former Soviet Olympic lifting coaches determined that lifts below 80% of one's maximum have a different recruitment pattern than maximal lifts. This means that to maximize motor learning in the context of strength improvements, lifts must be at or above 80% of one's best effort in the practiced lift."
Muscles are dumb - They only do what the neurological system tells them to do!
Monday, April 14, 2008
Sunday, April 13, 2008
Sunday training...
Prep work - cook hip lift, ASLR, Z
32kg Windmill x 5 r+L
32kg Single leg Deadlift x 5, 5, 5 r+L
32kg MP x 5, 5, 5, 3 r+L
32kg One arm swings x
20L+20R, 18L+18R, 16L+16R, 14L+14R, 12L+12R, 10L+10R
And that was all. The swings were tougher than I thought - total of 180 reps (90 each arm).
interesting thing about the swings right now is the intense glute and ham pump/muscular work that I am getting out of them - different than I used to get before my two year foray into squatting. Could be a matter of just more muscle etc...or the Z work has my glutes and hams firing better....Whatever it is I am feeling good and making good progress.
Prep work - cook hip lift, ASLR, Z
32kg Windmill x 5 r+L
32kg Single leg Deadlift x 5, 5, 5 r+L
32kg MP x 5, 5, 5, 3 r+L
32kg One arm swings x
20L+20R, 18L+18R, 16L+16R, 14L+14R, 12L+12R, 10L+10R
And that was all. The swings were tougher than I thought - total of 180 reps (90 each arm).
interesting thing about the swings right now is the intense glute and ham pump/muscular work that I am getting out of them - different than I used to get before my two year foray into squatting. Could be a matter of just more muscle etc...or the Z work has my glutes and hams firing better....Whatever it is I am feeling good and making good progress.
Thursday, April 10, 2008
Heavy day Training...
Prep Work - Cook hip lift, ASLR, Z
24kg Windmill x 5 r+L
Two KB in One hand MP (weights will be listed #/# - the bottom # is the bottom KB)
16/16 kg x 2 r+L
20/20 kg x 1 r, 16/20 kg x 1 L
20/24 kg x 1 r, 20/20 kg x 1 L
20/24 kg x 1 r, 20/20 kg x 1 L
16/16 kg x 5r+4L, 5r+4L, 5r+4L
L 28kg Bottoms up press x 2
Single leg Deadlift (2 - 20 kg KB in the contralateral hand)
x 5, 5, 5
Double KB Swings (one 20 kg in each hand)
x 10 reps x 10 sets in 9:20
Plank x 1 minute (30 sec. right foot up - 30 sec. left foot up)
Front and Side opener from Z Health I phase
Tomorrow will be a day off so I decided it was a good time for a heavy day.
2 KB in one hand pressing is a great way to overload the MP - Kenneth Jay wrote a great article on this some time ago on the dragondoor.com website (or Hardstyle catalog). 44kg felt like top end for today and my left needs some extra attention as usual.
Bumping up to a 40kg load for most of the drills was a nice level for today.
Prep Work - Cook hip lift, ASLR, Z
24kg Windmill x 5 r+L
Two KB in One hand MP (weights will be listed #/# - the bottom # is the bottom KB)
16/16 kg x 2 r+L
20/20 kg x 1 r, 16/20 kg x 1 L
20/24 kg x 1 r, 20/20 kg x 1 L
20/24 kg x 1 r, 20/20 kg x 1 L
16/16 kg x 5r+4L, 5r+4L, 5r+4L
L 28kg Bottoms up press x 2
Single leg Deadlift (2 - 20 kg KB in the contralateral hand)
x 5, 5, 5
Double KB Swings (one 20 kg in each hand)
x 10 reps x 10 sets in 9:20
Plank x 1 minute (30 sec. right foot up - 30 sec. left foot up)
Front and Side opener from Z Health I phase
Tomorrow will be a day off so I decided it was a good time for a heavy day.
2 KB in one hand pressing is a great way to overload the MP - Kenneth Jay wrote a great article on this some time ago on the dragondoor.com website (or Hardstyle catalog). 44kg felt like top end for today and my left needs some extra attention as usual.
Bumping up to a 40kg load for most of the drills was a nice level for today.
Wednesday, April 09, 2008
Why...
Why is a starting point. A question that children intuitively ask to gain information and that we adults use to gain information (or just to frustrate someone). But it is a valuable thing to keep in mind and ask yourself.
The question has been raised as to why I am taking a three month break from the barbell and powerlifting and I would like to delve into that Why.
My goal for the past 2 years has been to achieve a raw elite total in powerlifting and I have pursued that goal with a singular focus. This has brought me to a weight of 196 (up from around 180), a squat of 518 , a bench of 310, and a deadlift of 573 (all competition raw lifts). My absolute strength is the highest it has been in the barbell lifts and I truly love the feeling of being under the bar and my knowledge of tension and strength has grown as a result.
So why take a three month break? Won't I lose too much? What about my goal?
My goal will still be there when I return to it - simple as that.
Won't I lose too much - Russian powerlifters routinely take the summer off from the "power" lifts and I am not concerned about my lifts decreasing. They will go back up - simple as that.
One of the mistakes that I have made in pursuing my goal has been a fevered rush to achieve it without putting the time in. This has been good and has been negative as well. The rush to achieve has left me of a singular focus and a narrow "range" of strength etc... When I return to my goal it will be with a different focus - a long range incremental focus. "The wider the base - the higher the peak."
I am a CSCS, FMS, MRKC, Z-R phase person. So I could be teaching a 5 hour Kettlebell seminar tomorrow, a flexibility workshop the next day, a Tension/relaxation workshop the next - or - it could be a two day FMS workshop. Everyday I have to demonstrate a wide variety of mobility drills, corrective exercises, flexibility drills, kettlebell drills, weight lifting drills, bodyweight drills and on and on... all of this during 12 hour days that I have to have the energy and resiliency to get up and do it again. And add in the travel and having the time and energy to devote to my life (yes I have a life outside the internet and work) - I need a well rounded base of skill and conditioning.
Powerlifting does not provide this. Kettlebell training + Z does - simple as that.
Already - despite the knee "injury"- I feel healthier and have more energy from the Kettlebell training.
My livelihood depends on being able to do all the above - debilitating "injury" is not an option and since I have experienced standing on the edge of debilitating and have come back from it - my health and work capacity is primary - not a powerlifting goal.
So there is my Why.
What is yours?
Training today:
Prep-work - cook hip lifts, ASLR
28kg Armbar x 3 r+L
28kg Windmill x 3 r+L
28kg MP x 5, 5 r+L
28kg SLDL x 5, 5 r+L
28kg Snatches 3+3 x 5 sets and 4+4 x 5 sets in 9:22
16kg Snatch 20+20+15+15+10+10+5+5
16kg Windmill x 5 r+L
Rollouts x 5, 5
Why is a starting point. A question that children intuitively ask to gain information and that we adults use to gain information (or just to frustrate someone). But it is a valuable thing to keep in mind and ask yourself.
The question has been raised as to why I am taking a three month break from the barbell and powerlifting and I would like to delve into that Why.
My goal for the past 2 years has been to achieve a raw elite total in powerlifting and I have pursued that goal with a singular focus. This has brought me to a weight of 196 (up from around 180), a squat of 518 , a bench of 310, and a deadlift of 573 (all competition raw lifts). My absolute strength is the highest it has been in the barbell lifts and I truly love the feeling of being under the bar and my knowledge of tension and strength has grown as a result.
So why take a three month break? Won't I lose too much? What about my goal?
My goal will still be there when I return to it - simple as that.
Won't I lose too much - Russian powerlifters routinely take the summer off from the "power" lifts and I am not concerned about my lifts decreasing. They will go back up - simple as that.
One of the mistakes that I have made in pursuing my goal has been a fevered rush to achieve it without putting the time in. This has been good and has been negative as well. The rush to achieve has left me of a singular focus and a narrow "range" of strength etc... When I return to my goal it will be with a different focus - a long range incremental focus. "The wider the base - the higher the peak."
I am a CSCS, FMS, MRKC, Z-R phase person. So I could be teaching a 5 hour Kettlebell seminar tomorrow, a flexibility workshop the next day, a Tension/relaxation workshop the next - or - it could be a two day FMS workshop. Everyday I have to demonstrate a wide variety of mobility drills, corrective exercises, flexibility drills, kettlebell drills, weight lifting drills, bodyweight drills and on and on... all of this during 12 hour days that I have to have the energy and resiliency to get up and do it again. And add in the travel and having the time and energy to devote to my life (yes I have a life outside the internet and work) - I need a well rounded base of skill and conditioning.
Powerlifting does not provide this. Kettlebell training + Z does - simple as that.
Already - despite the knee "injury"- I feel healthier and have more energy from the Kettlebell training.
My livelihood depends on being able to do all the above - debilitating "injury" is not an option and since I have experienced standing on the edge of debilitating and have come back from it - my health and work capacity is primary - not a powerlifting goal.
So there is my Why.
What is yours?
Training today:
Prep-work - cook hip lifts, ASLR
28kg Armbar x 3 r+L
28kg Windmill x 3 r+L
28kg MP x 5, 5 r+L
28kg SLDL x 5, 5 r+L
28kg Snatches 3+3 x 5 sets and 4+4 x 5 sets in 9:22
16kg Snatch 20+20+15+15+10+10+5+5
16kg Windmill x 5 r+L
Rollouts x 5, 5
Tuesday, April 08, 2008
Training today and disclosure...
Prep-work - Cook Hip lift, Active Straight Leg Raise, Z
all drills with - 24 kg KB
Windmill x 5, 5 r+L
MP x 5, 5, 5 r+L
Single leg Deadlift x 5, 5, 5 r+L
One Arm swings - 5 minutes - 10+10 at the top of each minute
Windmill x 5 r+L
Planks - 45 sec. x 2 (really working on long spine - neutral and solid)
Full Disclosure:
One of the interesting things about blogging is the ability to disclose or not disclose any number of personal "things" - I usually err on the side of disclosure in regards to my training etc...
And in that spirit - here is the story of my latest "injury"
During a pistol (single leg squat) holding a 24kg KB (second set second rep) I had a nice big crack in my left knee as I was approaching bottom - no pain other than the sensation of the crack and even finished a third rep without pain or issues. The knee felt "different" but not painful and I was able to finish my workout. By later that night and into the weekend I started to have some pretty good medial joint line pain and a small amount of swelling - some limping etc...Kneeling brings about a pretty significant posteriomedial muscle spasm that prevents me from straightening my knee for a while but does go away.
History - surgery 1996 arthroscopy - plica and cartilage tear,
some time in late 2004 or very early 2005 I was demonstrating a pistol when I had a big joint shift and crack at the bottom - again some swelling etc...and no deep squatting for a while.
And for those of you interested I am going to try to provide as complete a history as I can in chronological order...
R - ankle sprain - 6th grade
R knee MCL Grade 2 - 7th grade (this was a contact injury - two other wrestlers fell on the outside of my knee driving it in)
Lower back injury 10th grade - speared in the back - diagnosed as a sprain/strain...told to rest
Left wrist Fx (slight) late 10th grade - no cast just a splint (two weeks between injury and Dr. visit - not a smart kid)
Re-injure lower back 11th grade - rehab for a couple of months this time
Wisdom teeth extraction - lower impacted - top pulled - not sure the dates but sometime early 12th grade
Car accident (driver) 12th grade - passenger side impact - looking right at the time of the accident (classic oh **** moment) - head hit driver side window and knocked around during secondary impact - seat belt sprain of left SC joint
Septoplasty nose surgery for crushed and deviated septum - multiple nose fx etc...late 12th grade.
Left Inguinal hernia repair late '90
Remainder of college - no real injuries outside of lower back pain and a shoulder inflammation (left shoulder I think) - water soluable corticosteroid injection
Grad school 93-95 - nothing to speak of - some shin splints etc.. from running - right shin smashed on truck loading dock edge
Left knee Arthroscopy - 962001 - Lasik both eyesApril 2001 - Appendectomy - laproscopic (mid abdomen, umbilical, and lower left incision sites) mid abdomen didn't close back all the way and now have a small diastasis recti
September 2003 L5-S1 laminectomy - injured in early 03 during a bad squat attempt - lots of nerve pain etc... but surgery resolved this well.
Sept 2004 - Right knee cartilage tear during a tire flip - lots of swelling and months before I could deep squat again - accupuncture for treatment
Late 2004-Early 2005 - Left knee joint shift as noted above
2007 -right heel pain (some left as well)
To current - Left knee crack last friday - cartilage suspected
Various falls etc... some right hip irritation at times etc...and maybe some things I have forgotten but that is about it.
send hate mail to my gmail account...(yes I just stole 3 minutes of your life that you will not get back!)
Now that is a fairly complete Injury History for those of you who have read my rants on advice and how careful you need to be in giving it - here is an example of what a history looks like.
Also keep in mind that with that history etc... I have squatted 518, benched 310 and Deadlifted 573 in competition. Completed the Beast Challenge, bend nails, tear decks of cards, rip phone books etc.... and most of that after most of those injuries etc... - Would you have guessed that that is what my history would look like?
So back to my knee - After working on Z drills over the weekend and resting the knee I was able to complete today's workout with maybe a sensation of a 1 on the 1-10 pain scale.
Z works - period!
Prep-work - Cook Hip lift, Active Straight Leg Raise, Z
all drills with - 24 kg KB
Windmill x 5, 5 r+L
MP x 5, 5, 5 r+L
Single leg Deadlift x 5, 5, 5 r+L
One Arm swings - 5 minutes - 10+10 at the top of each minute
Windmill x 5 r+L
Planks - 45 sec. x 2 (really working on long spine - neutral and solid)
Full Disclosure:
One of the interesting things about blogging is the ability to disclose or not disclose any number of personal "things" - I usually err on the side of disclosure in regards to my training etc...
And in that spirit - here is the story of my latest "injury"
During a pistol (single leg squat) holding a 24kg KB (second set second rep) I had a nice big crack in my left knee as I was approaching bottom - no pain other than the sensation of the crack and even finished a third rep without pain or issues. The knee felt "different" but not painful and I was able to finish my workout. By later that night and into the weekend I started to have some pretty good medial joint line pain and a small amount of swelling - some limping etc...Kneeling brings about a pretty significant posteriomedial muscle spasm that prevents me from straightening my knee for a while but does go away.
History - surgery 1996 arthroscopy - plica and cartilage tear,
some time in late 2004 or very early 2005 I was demonstrating a pistol when I had a big joint shift and crack at the bottom - again some swelling etc...and no deep squatting for a while.
And for those of you interested I am going to try to provide as complete a history as I can in chronological order...
R - ankle sprain - 6th grade
R knee MCL Grade 2 - 7th grade (this was a contact injury - two other wrestlers fell on the outside of my knee driving it in)
Lower back injury 10th grade - speared in the back - diagnosed as a sprain/strain...told to rest
Left wrist Fx (slight) late 10th grade - no cast just a splint (two weeks between injury and Dr. visit - not a smart kid)
Re-injure lower back 11th grade - rehab for a couple of months this time
Wisdom teeth extraction - lower impacted - top pulled - not sure the dates but sometime early 12th grade
Car accident (driver) 12th grade - passenger side impact - looking right at the time of the accident (classic oh **** moment) - head hit driver side window and knocked around during secondary impact - seat belt sprain of left SC joint
Septoplasty nose surgery for crushed and deviated septum - multiple nose fx etc...late 12th grade.
Left Inguinal hernia repair late '90
Remainder of college - no real injuries outside of lower back pain and a shoulder inflammation (left shoulder I think) - water soluable corticosteroid injection
Grad school 93-95 - nothing to speak of - some shin splints etc.. from running - right shin smashed on truck loading dock edge
Left knee Arthroscopy - 962001 - Lasik both eyesApril 2001 - Appendectomy - laproscopic (mid abdomen, umbilical, and lower left incision sites) mid abdomen didn't close back all the way and now have a small diastasis recti
September 2003 L5-S1 laminectomy - injured in early 03 during a bad squat attempt - lots of nerve pain etc... but surgery resolved this well.
Sept 2004 - Right knee cartilage tear during a tire flip - lots of swelling and months before I could deep squat again - accupuncture for treatment
Late 2004-Early 2005 - Left knee joint shift as noted above
2007 -right heel pain (some left as well)
To current - Left knee crack last friday - cartilage suspected
Various falls etc... some right hip irritation at times etc...and maybe some things I have forgotten but that is about it.
send hate mail to my gmail account...(yes I just stole 3 minutes of your life that you will not get back!)
Now that is a fairly complete Injury History for those of you who have read my rants on advice and how careful you need to be in giving it - here is an example of what a history looks like.
Also keep in mind that with that history etc... I have squatted 518, benched 310 and Deadlifted 573 in competition. Completed the Beast Challenge, bend nails, tear decks of cards, rip phone books etc.... and most of that after most of those injuries etc... - Would you have guessed that that is what my history would look like?
So back to my knee - After working on Z drills over the weekend and resting the knee I was able to complete today's workout with maybe a sensation of a 1 on the 1-10 pain scale.
Z works - period!
Interesting stuff...
Here is a link to a Time Magazine article about experience and performance:
http://www.time.com/time/health/article/0,8599,1717927,00.html
It seems that the 10 year "rule" for becoming an expert in a field and years of experience are not reliable indicators of proficiency. This flies in the face of conventional wisdom of "earning" mastery over years of work. What does assist in mastery and proficiency? Accurate feedback on performance - in other words - we all need a feedback and information system to keep progressing.
Honest, Critical evaluation of performance is a good thing - not something to be avoided because of ego and fear of "hurting feelings." It needs to constructive and appropriate.
Do you get feedback? and Do you listen to it?
Lou Schuler has a great blog today on the need for "power" training. (See the link on the left)
Quoting Mark Verstagen:
Power is the ability to exert great force in a short period of time and results in being able to move quickly and explosively, says Mark Verstegen, founder of Athletes' Performance in Tempe, Ariz. His facility specializes in training competitive athletes, teaching them, among other things, to accelerate and change direction quickly. That ability is developed by lifting weights rapidly and helps athletes move more explosively during games and other competitions.
In short, it's weight training at high speeds.
"Think of strength as dial-up Internet; it serves a great purpose but is slower to boot up when you need it most," he says. "Power is your high-speed broadband connection, ready to be used instantly on demand."
Kettlebells anyone???? KBs are real world "power" training.
Are you swinging for power?
Here is a link to a Time Magazine article about experience and performance:
http://www.time.com/time/health/article/0,8599,1717927,00.html
It seems that the 10 year "rule" for becoming an expert in a field and years of experience are not reliable indicators of proficiency. This flies in the face of conventional wisdom of "earning" mastery over years of work. What does assist in mastery and proficiency? Accurate feedback on performance - in other words - we all need a feedback and information system to keep progressing.
Honest, Critical evaluation of performance is a good thing - not something to be avoided because of ego and fear of "hurting feelings." It needs to constructive and appropriate.
Do you get feedback? and Do you listen to it?
Lou Schuler has a great blog today on the need for "power" training. (See the link on the left)
Quoting Mark Verstagen:
Power is the ability to exert great force in a short period of time and results in being able to move quickly and explosively, says Mark Verstegen, founder of Athletes' Performance in Tempe, Ariz. His facility specializes in training competitive athletes, teaching them, among other things, to accelerate and change direction quickly. That ability is developed by lifting weights rapidly and helps athletes move more explosively during games and other competitions.
In short, it's weight training at high speeds.
"Think of strength as dial-up Internet; it serves a great purpose but is slower to boot up when you need it most," he says. "Power is your high-speed broadband connection, ready to be used instantly on demand."
Kettlebells anyone???? KBs are real world "power" training.
Are you swinging for power?
Friday, April 04, 2008
Thursday, April 03, 2008
KB Training today:
All with 24kg KB:
Windmill x 5, 5 r+L
Snatch
10+10+10+10
8+8+8+8
6+6+6+6
4+4+4+4
2+2+2+2
Windmill x 5 r+L
rollouts 2 x 5
Plank
Snatches were completed in 11:16 - so the intial goal is to get this under 10 minutes and then add reps from the bottom up.
Windmills were with the free arm behind the back.
Feeling good.
All with 24kg KB:
Windmill x 5, 5 r+L
Snatch
10+10+10+10
8+8+8+8
6+6+6+6
4+4+4+4
2+2+2+2
Windmill x 5 r+L
rollouts 2 x 5
Plank
Snatches were completed in 11:16 - so the intial goal is to get this under 10 minutes and then add reps from the bottom up.
Windmills were with the free arm behind the back.
Feeling good.
Wednesday, April 02, 2008
A Training decision and the Three month plan...
I have decided to take a three month hiatus from the barbell and the Big 3 and work exclusively on kettlebells and bodyweight drills. This will be a GPP basebuilding phase. My body needs this.
Training today: All with 24 kg kb
Get-ups x 5 r+L
Windmill x 5 r+L
Front squat + Single leg deadlift x 2 sets of 5 r+L
Military press + single leg row x 2 sets of 5 r+L
One arm swings 10+10 x 5 sets
I have decided to take a three month hiatus from the barbell and the Big 3 and work exclusively on kettlebells and bodyweight drills. This will be a GPP basebuilding phase. My body needs this.
Training today: All with 24 kg kb
Get-ups x 5 r+L
Windmill x 5 r+L
Front squat + Single leg deadlift x 2 sets of 5 r+L
Military press + single leg row x 2 sets of 5 r+L
One arm swings 10+10 x 5 sets
Kettlebell article on Dragondoor.com
Here is a KB article that I wrote recently - "Adjusting your volume" on your swings and snatches...
http://www.dragondoor.com/articler/mode3/467/
Feedback?....
Here is a KB article that I wrote recently - "Adjusting your volume" on your swings and snatches...
http://www.dragondoor.com/articler/mode3/467/
Feedback?....
Tuesday, April 01, 2008
Upcoming Workshop...
I am headed back over to Amsterdam to work with the Human Motion group to provide another 2 Day FMS workshop on May 16-17 and a one day Kettlebell workshop on May 18.
Please visit the humanmotion.nl site for more information
Obviously this is for those of you in Europe! ;)
Stay tuned for an updated USA schedule...
I am headed back over to Amsterdam to work with the Human Motion group to provide another 2 Day FMS workshop on May 16-17 and a one day Kettlebell workshop on May 18.
Please visit the humanmotion.nl site for more information
Obviously this is for those of you in Europe! ;)
Stay tuned for an updated USA schedule...
Crunches are not Core training...
I'll keep harping on this until I expire - Crunches are not core training!
This today from Eric Cressey's blog: Discussing the Bender Ball Ab Infomercial...
Eric provided this reference in regards to why crunches are a bad idea - not too mention "beyond the range" crunches...
Drake et al. The influence of static axial torque in combined loading on intervertebral joint failure mechanics using a porcine model. Clin Biomech (Bristol, Avon). 2005 Dec;20(10):1038-45.
In particular, you might want to pay attention to the following:
“Repetitive flexion-extension motions with low magnitude compressive forces have been shown to be an effective mechanism for causing disc herniations.”
Yes - crunches are an abdominal exercise but they have nothing to do with core stability or core training. And they may even be harmful - especially if you have a history of back injury and disc issues.
Here is a little article I put together for a gym that I work at:
I'll keep harping on this until I expire - Crunches are not core training!
This today from Eric Cressey's blog: Discussing the Bender Ball Ab Infomercial...
Eric provided this reference in regards to why crunches are a bad idea - not too mention "beyond the range" crunches...
Drake et al. The influence of static axial torque in combined loading on intervertebral joint failure mechanics using a porcine model. Clin Biomech (Bristol, Avon). 2005 Dec;20(10):1038-45.
In particular, you might want to pay attention to the following:
“Repetitive flexion-extension motions with low magnitude compressive forces have been shown to be an effective mechanism for causing disc herniations.”
Yes - crunches are an abdominal exercise but they have nothing to do with core stability or core training. And they may even be harmful - especially if you have a history of back injury and disc issues.
Here is a little article I put together for a gym that I work at:
Just Say NO to Crunches…
Brett Jones CSCS
Ask most people what they do for their “core” or abs and crunches will be the typical response. Well, with crunches being the exercise of choice why is back pain at all time high levels?
Because crunches are not a “core” exercise and they train the exact motions that can cause back pain. Confused yet?
I can hear the inner conversations – “But I thought…????”
Much emphasized and touted for their “core” and abdominal benefits crunches are not the – or should not be – the exercise of choice.
Why? According to research from Dr. Stuart McGill (backfitpro.com) and his book Ultimate Back Fitness and Performance – crunches produce very high levels of intra-disc pressure and do not train the abdominals to produce spinal stability. Your abdominals are meant to be stabilizers not movers and the rectus abdominus (the 6 pack muscle) is not really a flexor anyway. It is actually there to provide increased “hoop tension” – read resistance to twisting motions.
What’s a guy or gal to do? Learn to produce stability and prevent rotation and use the abs as stabilizers instead of movers.
Planks to the rescue! Get down on your elbows and toes and make a straight line out of your body. Pull your elbows to your toes and create a “superstiff” contraction of your abs, glutes and entire body. Breathe with and through the tension and stay tight. Work hard – do not just hang out – and build up to a 1 minute plus hold.
You can also get into plank position and keeping the body in perfect position lift one foot just a couple inches (keep the glutes tight and do not change body position at all) and hold. Rest and repeat on the other side.
Side planks are also possible.
Ditch the crunches and start planking to improve your “core” stability and see an exercise specialist for questions and/or help with implementing your new “abdominal” routine.
Brett Jones CSCS
Ask most people what they do for their “core” or abs and crunches will be the typical response. Well, with crunches being the exercise of choice why is back pain at all time high levels?
Because crunches are not a “core” exercise and they train the exact motions that can cause back pain. Confused yet?
I can hear the inner conversations – “But I thought…????”
Much emphasized and touted for their “core” and abdominal benefits crunches are not the – or should not be – the exercise of choice.
Why? According to research from Dr. Stuart McGill (backfitpro.com) and his book Ultimate Back Fitness and Performance – crunches produce very high levels of intra-disc pressure and do not train the abdominals to produce spinal stability. Your abdominals are meant to be stabilizers not movers and the rectus abdominus (the 6 pack muscle) is not really a flexor anyway. It is actually there to provide increased “hoop tension” – read resistance to twisting motions.
What’s a guy or gal to do? Learn to produce stability and prevent rotation and use the abs as stabilizers instead of movers.
Planks to the rescue! Get down on your elbows and toes and make a straight line out of your body. Pull your elbows to your toes and create a “superstiff” contraction of your abs, glutes and entire body. Breathe with and through the tension and stay tight. Work hard – do not just hang out – and build up to a 1 minute plus hold.
You can also get into plank position and keeping the body in perfect position lift one foot just a couple inches (keep the glutes tight and do not change body position at all) and hold. Rest and repeat on the other side.
Side planks are also possible.
Ditch the crunches and start planking to improve your “core” stability and see an exercise specialist for questions and/or help with implementing your new “abdominal” routine.
And this is only the beginning - Core activation techniques can be used to target "core" involvement depending on the foot placement/movement pattern (symmetrical, asymmetrical or single legged) and you can get into Full Contact Twists, Chops, Lifts and Overhead lifts....
Just say no...
Monday, March 31, 2008
ADAU Meet Report...
Well - here goes the meet report for the ADAU Great Lakes PL meet - not a great day...
Squat - 475 was good with 2 whites and then I proceeded to miss my next two attempts at 520.
Bench - 295 opener - good, 310 second - good, pass on third.
DL - 545 opener - good and then proceeded to miss my next two attempts at 575.
Squat warm up felt great and in hindsight I should have gone to 505 then 520 but I thought I would hit my second and pass on my third - didn't work out that way though.
Bench was ok - ADAU is pretty strict on the pause etc... so I am happy with that considering I hadn't really benched in weeks.
DL is not that much of a surprise - hadn't actually trained a DL cycle since preparing for the October AAU meet last year.
Lots of mistakes and issues with the training cycle leading up to this meet - travel, missed workouts, decreased frequency of training the lifts, nutrition, etc.... but we live and we learn and progress - not sure when my next meet will be but probably not for a while.
Well - here goes the meet report for the ADAU Great Lakes PL meet - not a great day...
Squat - 475 was good with 2 whites and then I proceeded to miss my next two attempts at 520.
Bench - 295 opener - good, 310 second - good, pass on third.
DL - 545 opener - good and then proceeded to miss my next two attempts at 575.
Squat warm up felt great and in hindsight I should have gone to 505 then 520 but I thought I would hit my second and pass on my third - didn't work out that way though.
Bench was ok - ADAU is pretty strict on the pause etc... so I am happy with that considering I hadn't really benched in weeks.
DL is not that much of a surprise - hadn't actually trained a DL cycle since preparing for the October AAU meet last year.
Lots of mistakes and issues with the training cycle leading up to this meet - travel, missed workouts, decreased frequency of training the lifts, nutrition, etc.... but we live and we learn and progress - not sure when my next meet will be but probably not for a while.
Wednesday, March 26, 2008
Ah-Ha Moments...
Inspired by an Alwyn Cosgrove article over on T-nation I will try to provide you with some of my ah-ha moments in my career...
1) "Muscles are dumb - they only do what the neurological system tells them to do." Juan Carlos Santana. I had made the trip to Columbus for one of the early "Learn by Doing" workshops put on by Perform Better (Juan, Mike Clark, and Vern Gambetta) and Juan Carlos made that statement about 5 minutes into his presentation and it changed everything for me.
This was back in late 97 or early 98 (can't remember exactly) and I was a HIT Jedi at the time - yes I was a one set to failure I can only train every 7-10 days or I'll overtrain Jedi - at least I can talk about it now ;)
Anyway...
HIT Jedi's are obsessed with "maximum stimulation of the muscle fiber to induce hypertrophy" and they try to accomplish this through training to "failure". Well Juan Carlos's statement brought that paradigm down with a thunderous crash. You just can't reconcile the two. If you place your emphasis on the muscle fiber you are really missing the big Neurological picture!
2) Strength is a skill. Pavel.
Another paradigm shift and principle to grasp - coming from the HIT Jedi background the idea of frequent, not to failure training was about as comfortable as a tight wool sweater on a hot summer day - not very. Since I adopted this simple principle I have achieved things I never thought possible. (Look into Power to the People and Naked Warrior by Pavel)
Deadlift 5 days a week, pull-ups every hour...Yes - done properly you groove the skill of strength.
3) Knowledge is not power - Application of knowledge is power. Me - at least that is who I am going to give credit to for that statement as I cannot remember hearing it before I had that epiphany. What brought about that epiphany? Measuring my waist and finding a HUGE 40" bowl of fat instead!
I was running a hospital fitness center and a certified personal trainer at this point and I was not applying ANY of my knowledge.
The result - an immediate and vicious change of diet and exercise - No sugar or refined carbs and High Intensity Intervals and I was down to a 32" waist in less than 3 months.
Application is the key!
4) RKC - Kettlebells and the RKC School of Strength
I ordered the original RKC book sometime in 2000 or early 2001 (see how good I am with my dates) and promptly read it and did nothing with it - but couldn't get it out of my head until one day after rereading it I loaded up a 50# dumbbell and tried to do some dumbbell snatches. After a near death experience I decided to attend the second ever RKC in February 2001 in Minneapolis. Nothing has been the same since then.
5) Movement Skill and Z Health
Think you move well? So did I until I tried Z Health. Just as there is a difference between swinging a kettlebell and knowing how to perform the kettlebell swing - there is a universe of difference between mobility work and Z Health.
This is the single most important thing that poeple are not working on. Even as a powerlifter and strength guy I realize that my strength is limited in its effectiveness by how I move. Mobile and Strong will beat "just strong" anyday.
So what are you doing to improve your movement skill?
So there is a quick list of Ah-Ha moments - there are more but it usally involved dropping some object on myself or some other "unique" situation ;)
Inspired by an Alwyn Cosgrove article over on T-nation I will try to provide you with some of my ah-ha moments in my career...
1) "Muscles are dumb - they only do what the neurological system tells them to do." Juan Carlos Santana. I had made the trip to Columbus for one of the early "Learn by Doing" workshops put on by Perform Better (Juan, Mike Clark, and Vern Gambetta) and Juan Carlos made that statement about 5 minutes into his presentation and it changed everything for me.
This was back in late 97 or early 98 (can't remember exactly) and I was a HIT Jedi at the time - yes I was a one set to failure I can only train every 7-10 days or I'll overtrain Jedi - at least I can talk about it now ;)
Anyway...
HIT Jedi's are obsessed with "maximum stimulation of the muscle fiber to induce hypertrophy" and they try to accomplish this through training to "failure". Well Juan Carlos's statement brought that paradigm down with a thunderous crash. You just can't reconcile the two. If you place your emphasis on the muscle fiber you are really missing the big Neurological picture!
2) Strength is a skill. Pavel.
Another paradigm shift and principle to grasp - coming from the HIT Jedi background the idea of frequent, not to failure training was about as comfortable as a tight wool sweater on a hot summer day - not very. Since I adopted this simple principle I have achieved things I never thought possible. (Look into Power to the People and Naked Warrior by Pavel)
Deadlift 5 days a week, pull-ups every hour...Yes - done properly you groove the skill of strength.
3) Knowledge is not power - Application of knowledge is power. Me - at least that is who I am going to give credit to for that statement as I cannot remember hearing it before I had that epiphany. What brought about that epiphany? Measuring my waist and finding a HUGE 40" bowl of fat instead!
I was running a hospital fitness center and a certified personal trainer at this point and I was not applying ANY of my knowledge.
The result - an immediate and vicious change of diet and exercise - No sugar or refined carbs and High Intensity Intervals and I was down to a 32" waist in less than 3 months.
Application is the key!
4) RKC - Kettlebells and the RKC School of Strength
I ordered the original RKC book sometime in 2000 or early 2001 (see how good I am with my dates) and promptly read it and did nothing with it - but couldn't get it out of my head until one day after rereading it I loaded up a 50# dumbbell and tried to do some dumbbell snatches. After a near death experience I decided to attend the second ever RKC in February 2001 in Minneapolis. Nothing has been the same since then.
5) Movement Skill and Z Health
Think you move well? So did I until I tried Z Health. Just as there is a difference between swinging a kettlebell and knowing how to perform the kettlebell swing - there is a universe of difference between mobility work and Z Health.
This is the single most important thing that poeple are not working on. Even as a powerlifter and strength guy I realize that my strength is limited in its effectiveness by how I move. Mobile and Strong will beat "just strong" anyday.
So what are you doing to improve your movement skill?
So there is a quick list of Ah-Ha moments - there are more but it usally involved dropping some object on myself or some other "unique" situation ;)
Tuesday, March 25, 2008
Monday, March 24, 2008
Priming the machine for the PL meet...
Got some time in the gym today to get primed for the Powerlifting meet this weekend in Erie, Pa.
Squat - 405 x 1, 1 Walkout with 605, 405 x 1
Bench - 275 x 1, 1
DL - 405 x 1, 1
Feel fresh and good - weight was 196 this morning so I should just be able to coast in and relax.
Found some other interesting information today - http://www.powerliftingwatch.com/ releases annual rankings for the PL meets held and breaks them down by raw or equipped and by weight class.
So for the 2007 Men's Rankings in the 198# Raw category I ranked
#16 in the squat with 518
#24 in the deadlift with 573
#21 in the total with 1388
and I ranked #90 in the top 100 for the deadlift @ 181 for all meets reported last year.
Got some time in the gym today to get primed for the Powerlifting meet this weekend in Erie, Pa.
Squat - 405 x 1, 1 Walkout with 605, 405 x 1
Bench - 275 x 1, 1
DL - 405 x 1, 1
Feel fresh and good - weight was 196 this morning so I should just be able to coast in and relax.
Found some other interesting information today - http://www.powerliftingwatch.com/ releases annual rankings for the PL meets held and breaks them down by raw or equipped and by weight class.
So for the 2007 Men's Rankings in the 198# Raw category I ranked
#16 in the squat with 518
#24 in the deadlift with 573
#21 in the total with 1388
and I ranked #90 in the top 100 for the deadlift @ 181 for all meets reported last year.
Friday, March 21, 2008
Thursday, March 20, 2008
Training and modifying...
Squats with doubled over monster mini bands
315 x 1, 365 x 1, 405 x 1, 315 x 2
Bench - competition grip
225 x 2, 275 x 1, 225 x 5
24kg KB one arm swings x 100
I was feeling pretty off when I started and actually had a miss at 405 on the squat and a near miss at 275 on the bench - gulped a 4 oz cranberry juice and then hit them both clean and smooth - Lesson here is that I will be modifying the IF to include protein shakes at intervals - especially on squat/heavy days. Or I will be going 2 days IF one day "regular" or something along those lines.
I am figuring the band tension to be 160 at the top (due to the fact that I have to put 25# plates on the 85# dumbells to keep them from floating up) - so 405+band tension is a nice overload to coast into the meet next week.
Squats with doubled over monster mini bands
315 x 1, 365 x 1, 405 x 1, 315 x 2
Bench - competition grip
225 x 2, 275 x 1, 225 x 5
24kg KB one arm swings x 100
I was feeling pretty off when I started and actually had a miss at 405 on the squat and a near miss at 275 on the bench - gulped a 4 oz cranberry juice and then hit them both clean and smooth - Lesson here is that I will be modifying the IF to include protein shakes at intervals - especially on squat/heavy days. Or I will be going 2 days IF one day "regular" or something along those lines.
I am figuring the band tension to be 160 at the top (due to the fact that I have to put 25# plates on the 85# dumbells to keep them from floating up) - so 405+band tension is a nice overload to coast into the meet next week.
Wednesday, March 19, 2008
Training today:
DL 495 x 1, 545 x 1, 495 x 1, 1, 1
16kg Snatches 5+5 x 10 minutes (set at the top of each minute)
16kg Windmill x 5 r+L
DL's felt good but I do realize that I have not been working them like I should be so that will be part of the routine from here on out.
The 16kg work is "easy by design" (although those damn clean+squat+presses made my legs sore!) - sometimes the training effect is more important than the training.
DL 495 x 1, 545 x 1, 495 x 1, 1, 1
16kg Snatches 5+5 x 10 minutes (set at the top of each minute)
16kg Windmill x 5 r+L
DL's felt good but I do realize that I have not been working them like I should be so that will be part of the routine from here on out.
The 16kg work is "easy by design" (although those damn clean+squat+presses made my legs sore!) - sometimes the training effect is more important than the training.
Tuesday, March 18, 2008
Quick training today:
16KG - Get-up Combo x 3 each side
(arm bar + get-up + windmill at the top of the get-up then down)
28kg x 20 alternating swings
Double 16kg Clean + Front Squat + Push press
5 reps at the top of each minute for 10 minutes
Z drills
This actually helps with the intermittent fasting and hunger - and on that subject: wow can I eat a lot in the evening! I actually need to go to the store and get some calorie dense foods to keep around for the evening feeding period.
No more lunch breaks - exercise breaks!
16KG - Get-up Combo x 3 each side
(arm bar + get-up + windmill at the top of the get-up then down)
28kg x 20 alternating swings
Double 16kg Clean + Front Squat + Push press
5 reps at the top of each minute for 10 minutes
Z drills
This actually helps with the intermittent fasting and hunger - and on that subject: wow can I eat a lot in the evening! I actually need to go to the store and get some calorie dense foods to keep around for the evening feeding period.
No more lunch breaks - exercise breaks!
"The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease." - Thomas Edison
The "fitness" community is spearheading this charge instead and I would argue that the RKC, FMS and Z Performance Solutions groups are leading the most progressive sections.
I could be a little biased in my selection of leading groups ;)
Z is actually a huge performance system encompassing nutrition, movement skill, health and performance - just for those of you who thought is was "just" a joint mobility technique.
Food for thought...
The "fitness" community is spearheading this charge instead and I would argue that the RKC, FMS and Z Performance Solutions groups are leading the most progressive sections.
I could be a little biased in my selection of leading groups ;)
Z is actually a huge performance system encompassing nutrition, movement skill, health and performance - just for those of you who thought is was "just" a joint mobility technique.
Food for thought...
Monday, March 17, 2008
One of the most impressive strength feats I have seen...
http://www.youtube.com/watch?v=z4I2dA-J4R0
Adam Glass bending a Grade 5 bolt "Helsep" style and if I am not mistaken Slim the Hammerman used to bend some 60d nails this style as well.
No where to hide - just be strong - Looks like I have some work to do!
http://www.youtube.com/watch?v=z4I2dA-J4R0
Adam Glass bending a Grade 5 bolt "Helsep" style and if I am not mistaken Slim the Hammerman used to bend some 60d nails this style as well.
No where to hide - just be strong - Looks like I have some work to do!
Intermittent Fasting...
I have had some very interesting conversations with Zachariah Salazar re: my dietary "issues" and have come to the conclusion that I will be giving an intermittent fasting protocol a try.
This will be fasting until the evening meal and then "Katie bar the door" ;)
Here is a link with a pretty good post on IF and some actual research...
http://www.proteinpower.com/drmike/intermittent-fasting/fast-way-to-better-health/
I have done the Warrior Diet in the past for periods of time and always felt very good but the difference here is the true fasting in between feedings. Research and anecdotal evidence seems to indicate that taking the "stress" off of the gut by not "grazing" all day is actually very important. We shall see...
Today will likely be the most challenging day since I ate my big meal yesterday a bit early and I have a very full day of work so we shall see how it feels by the end of the day.
And here is a link to an IF website...
http://projectfit.org/iflifeblog/2008/03/03/why-i-do-if-and-everyone-should-to/
Training wise I ordered some Jumpstretch bands yesterday so that I can incorporate a greater variety of band tension into my squat cycles and I will be going with guarenteed 10 minutes a day KB training to improve my conditioning.
Bulazy or not - even I have 10 minutes a day.
Big changes for the Jones
I have had some very interesting conversations with Zachariah Salazar re: my dietary "issues" and have come to the conclusion that I will be giving an intermittent fasting protocol a try.
This will be fasting until the evening meal and then "Katie bar the door" ;)
Here is a link with a pretty good post on IF and some actual research...
http://www.proteinpower.com/drmike/intermittent-fasting/fast-way-to-better-health/
I have done the Warrior Diet in the past for periods of time and always felt very good but the difference here is the true fasting in between feedings. Research and anecdotal evidence seems to indicate that taking the "stress" off of the gut by not "grazing" all day is actually very important. We shall see...
Today will likely be the most challenging day since I ate my big meal yesterday a bit early and I have a very full day of work so we shall see how it feels by the end of the day.
And here is a link to an IF website...
http://projectfit.org/iflifeblog/2008/03/03/why-i-do-if-and-everyone-should-to/
Training wise I ordered some Jumpstretch bands yesterday so that I can incorporate a greater variety of band tension into my squat cycles and I will be going with guarenteed 10 minutes a day KB training to improve my conditioning.
Bulazy or not - even I have 10 minutes a day.
Big changes for the Jones
Saturday, March 15, 2008
Failing to Plan is Planning to Fail!
This one statement sums up my dietary plan up until yesterday - and that is not a good thing.
My day begins around 5 am and usually ends around 5 pm - sometimes earlier (rare) and sometimes later but that is pretty typical. Travel, long work days and trying to train myself SHOULD mean that I have a solid dietary plan laid out and that I take the time to put the right pieces of the puzzle in easy reach so that I can recover well and make good progress.
Well - I had stopped doing that. Basically I got "bulazy".
Using my schedule as an excuse for not taking care of me - so I was (and still am) busy but used that as an excuse to be lazy.
Mistake:
Not ensuring a good supply of quality protein
Leaving meals to chance
Eating easy foods
Using my move up to the 198 lb weight class as an excuse
Not drinking enough water
Giving in to my sweet tooth - a lot
(and here I was wondering why I wasn't feeling recovered from my workouts!)
I was discussing this with Rif who - when I said my diet had been poor - came back to me with "I can only imagine what that means for you (meaning it was bad before so what would it take for me to say it was poor!)" Friends like Rif are people we all need in our lives.
A quick personal reality:
I am not an exact numbers guy.
This means that I am not going to count calories or be able to "know" that I am getting X grams of protein - my brain just doesn't work that way.
So I have to create and maintain an environment that allows me to be "bulazy" and still eat well.
Step #1 - Water all day (within reason)
Step #2 - Access to high quality protein powder
Step #3 - Control the sweet tooth
Step #4 - Emphasize veggies and fruit
So I headed to the local GNC yesterday and got some quality Whey and almonds and fruit to make sure my work day nutrition can be solid.
Applied knowledge is what matters - time to start doing that.
This one statement sums up my dietary plan up until yesterday - and that is not a good thing.
My day begins around 5 am and usually ends around 5 pm - sometimes earlier (rare) and sometimes later but that is pretty typical. Travel, long work days and trying to train myself SHOULD mean that I have a solid dietary plan laid out and that I take the time to put the right pieces of the puzzle in easy reach so that I can recover well and make good progress.
Well - I had stopped doing that. Basically I got "bulazy".
Using my schedule as an excuse for not taking care of me - so I was (and still am) busy but used that as an excuse to be lazy.
Mistake:
Not ensuring a good supply of quality protein
Leaving meals to chance
Eating easy foods
Using my move up to the 198 lb weight class as an excuse
Not drinking enough water
Giving in to my sweet tooth - a lot
(and here I was wondering why I wasn't feeling recovered from my workouts!)
I was discussing this with Rif who - when I said my diet had been poor - came back to me with "I can only imagine what that means for you (meaning it was bad before so what would it take for me to say it was poor!)" Friends like Rif are people we all need in our lives.
A quick personal reality:
I am not an exact numbers guy.
This means that I am not going to count calories or be able to "know" that I am getting X grams of protein - my brain just doesn't work that way.
So I have to create and maintain an environment that allows me to be "bulazy" and still eat well.
Step #1 - Water all day (within reason)
Step #2 - Access to high quality protein powder
Step #3 - Control the sweet tooth
Step #4 - Emphasize veggies and fruit
So I headed to the local GNC yesterday and got some quality Whey and almonds and fruit to make sure my work day nutrition can be solid.
Applied knowledge is what matters - time to start doing that.
Thursday, March 13, 2008
Training by formula...
Precise formulas are reserved for chemists.
It is really in this arena that you can be told the exact amount of something.
.08 oz. of ingredient X will result in a postive reaction - .09 or .07 oz. of ingredient X and you get something different - the cold hard science of precision works in this case.
Training is not a series of precision formulas - it is a blend of art and science.
How many of Exercise X? (I get this question a LOT!)
Honest answer - I have NO IDEA.
Maybe 3 - maybe 15 - maybe Zero - there are way too many factors involved to be precise.
Medical history, injury history, exercise history, mental, emotional and nutritional factors and mobility and neurlogical factors all come into play - so how do I give you a precise recommendation if I don't know you and know those factors that I listed above?
What you get are guidelines - not precise formulas. All that matters are the results.
Train with the results in mind - not a precise formula.
Precise formulas are reserved for chemists.
It is really in this arena that you can be told the exact amount of something.
.08 oz. of ingredient X will result in a postive reaction - .09 or .07 oz. of ingredient X and you get something different - the cold hard science of precision works in this case.
Training is not a series of precision formulas - it is a blend of art and science.
How many of Exercise X? (I get this question a LOT!)
Honest answer - I have NO IDEA.
Maybe 3 - maybe 15 - maybe Zero - there are way too many factors involved to be precise.
Medical history, injury history, exercise history, mental, emotional and nutritional factors and mobility and neurlogical factors all come into play - so how do I give you a precise recommendation if I don't know you and know those factors that I listed above?
What you get are guidelines - not precise formulas. All that matters are the results.
Train with the results in mind - not a precise formula.
Sunday, March 09, 2008
Hello from Amsterdam...
It has been a whirlwind few days here in Amsterdam! Arrived around 7:30 am on thursday and haven't stopped much since.
Jet lag has been a bit of an issue but not to bad.
The FMS workshop went quite well and I have to thank the Human Motion team here in the Netherlands for their hospitality and the great job they did in taking care of me while here in Amsterdam. humanmotion.nl if you want to check them out - but you had better speak Dutch ;)
Two days of FMS and corrective strategies to a group of Physiotherapists provided a good challenge but it was a great workshop - thank you to all the attendees.
I did get to visit the Anne Frank house and it provided a VERY different perspective on what it meant to be in hiding in a canal house for 2 years. Pictures and books do NOT do it justice.
Tomorrow I hope to hit the Van Goch museum and a last walk around this beautiful city.
Amsterdam has a great feel to it and is a wonderful place.
I'll be heading for the airport tomorrow and I am looking forward to getting home.
It has been a whirlwind few days here in Amsterdam! Arrived around 7:30 am on thursday and haven't stopped much since.
Jet lag has been a bit of an issue but not to bad.
The FMS workshop went quite well and I have to thank the Human Motion team here in the Netherlands for their hospitality and the great job they did in taking care of me while here in Amsterdam. humanmotion.nl if you want to check them out - but you had better speak Dutch ;)
Two days of FMS and corrective strategies to a group of Physiotherapists provided a good challenge but it was a great workshop - thank you to all the attendees.
I did get to visit the Anne Frank house and it provided a VERY different perspective on what it meant to be in hiding in a canal house for 2 years. Pictures and books do NOT do it justice.
Tomorrow I hope to hit the Van Goch museum and a last walk around this beautiful city.
Amsterdam has a great feel to it and is a wonderful place.
I'll be heading for the airport tomorrow and I am looking forward to getting home.
Wednesday, March 05, 2008
Tuesday, March 04, 2008
More Fun training today:
Rack pulls
Low setting (below knee cap but just above tibial tuberosity)
495 x 2, 585 x 2, 675 x 0, 0
4" higher - (above the knee cap)
675 x 1, 725 x 1 (3-5 second hold), 675 x 1 (8-10 second hold)
Stiff leg DL
315 x 4, 365 x 3, 3, 3, 315 x 4
Grip was already stronger and everything felt good. Knew the lower rack position was right in my sticking point when I set it there so the goal will be to up this lower rack position pull. All these pulls were without a belt etc... Once again - fun, fun stuff.
Rack pulls
Low setting (below knee cap but just above tibial tuberosity)
495 x 2, 585 x 2, 675 x 0, 0
4" higher - (above the knee cap)
675 x 1, 725 x 1 (3-5 second hold), 675 x 1 (8-10 second hold)
Stiff leg DL
315 x 4, 365 x 3, 3, 3, 315 x 4
Grip was already stronger and everything felt good. Knew the lower rack position was right in my sticking point when I set it there so the goal will be to up this lower rack position pull. All these pulls were without a belt etc... Once again - fun, fun stuff.
Monday, March 03, 2008
Training 3/4/2008:
DB Bench 85# x 5, 5, 5, 5, 5
Pull-ups (BW) x 5, 5, 5, 5, 5 (various grips)
Ab wheel rollouts x 5, 5
KB swings/snatches 28KG x 20, 30
Good progress on the DB bench - now we will see if it carries over to my competition bench.
Abs were very sore from the rollouts last week and really felt them today.
DB Bench 85# x 5, 5, 5, 5, 5
Pull-ups (BW) x 5, 5, 5, 5, 5 (various grips)
Ab wheel rollouts x 5, 5
KB swings/snatches 28KG x 20, 30
Good progress on the DB bench - now we will see if it carries over to my competition bench.
Abs were very sore from the rollouts last week and really felt them today.
Sunday, March 02, 2008
Sunday Training...
I am headed to Amsterdam to teach an FMS workshop on Wednesday so I am getting my training in ahead of time and will use this as an overload > into a recovery week.
Squats:
405 x 1, 455 x 1, 405 x 1, 505 x 1, 405 x 1, 475 x 1, 405 x 1, 455 x 1, 405 x 1
KB swings/snatches - 40 kg x 5 sets of 10 reps
Didn't have anyone watching the 505 but it felt good and solid - just can't be 100% sure on depth with out the extra eyes.
Feeling good
I am headed to Amsterdam to teach an FMS workshop on Wednesday so I am getting my training in ahead of time and will use this as an overload > into a recovery week.
Squats:
405 x 1, 455 x 1, 405 x 1, 505 x 1, 405 x 1, 475 x 1, 405 x 1, 455 x 1, 405 x 1
KB swings/snatches - 40 kg x 5 sets of 10 reps
Didn't have anyone watching the 505 but it felt good and solid - just can't be 100% sure on depth with out the extra eyes.
Feeling good
Friday, February 29, 2008
Trip down memory lane...
I decided to take a look back through the training log on the DD forum to kind of chart my "PL Journey"...
Started DLing again in Dec. or so of 05
March 25, 2006 - USPF meet - Bench 286, DL 501
March 29, 2006 - first Squat workout - 315 x 3,3,3
May 4, 2006 - Squat 405 x 1, 1 - had started using a belt in May
June 10, 2006 - USPF meet - Bench 303, DL 523
July 25, 2006 - Squat 425 x 2
(also hit a gym PR DL of 535 around the 8th)
Oct. 2006 - Move back to Pittsburgh and begin training in my current gym
Dec. 16, 2006 - AAU meet in Las Vegas - DL 540
Dec. 19, 2006 - Begin Pre-RSR for the squat
Jan. 17, 2007 - Squat 455 x 2
Jan. 22, 2007 - Pre-RSR peak - Squat 495 x 1
March 31, 2007 - ADAU PL meet - Sq 455, Bench 295, DL 560
May 21, 2007 - Begin Ryabinnikov Squat routine - High point of 515 x 2
Oct. 2007 AAU PL meet - Squat 518, Bench 286, DL 573
March 29, 2008 - ADAU PL meet?????
This March 29 will be 2 years of squatting and just over that for beginning to train for some DL meets etc...interesting to look back on the progress.
Rif busted me yesterday by congratulating me on my first "Westside" max effort day - Rack pulls and stiff legs for DL emphasis. But it took me 2+ years to get there. ;)
Training today:
DB bench 85# x 3, 3, 3, 3, 3
Pull-ups (BW with pauses) x 5, 5, 5, 5, 5
Ab wheel rollouts x 5, 5, 5
KB swings and snatches 28kg x 5 sets of 10
Felt good - there might be something to this daily activity thing ;)
I decided to take a look back through the training log on the DD forum to kind of chart my "PL Journey"...
Started DLing again in Dec. or so of 05
March 25, 2006 - USPF meet - Bench 286, DL 501
March 29, 2006 - first Squat workout - 315 x 3,3,3
May 4, 2006 - Squat 405 x 1, 1 - had started using a belt in May
June 10, 2006 - USPF meet - Bench 303, DL 523
July 25, 2006 - Squat 425 x 2
(also hit a gym PR DL of 535 around the 8th)
Oct. 2006 - Move back to Pittsburgh and begin training in my current gym
Dec. 16, 2006 - AAU meet in Las Vegas - DL 540
Dec. 19, 2006 - Begin Pre-RSR for the squat
Jan. 17, 2007 - Squat 455 x 2
Jan. 22, 2007 - Pre-RSR peak - Squat 495 x 1
March 31, 2007 - ADAU PL meet - Sq 455, Bench 295, DL 560
May 21, 2007 - Begin Ryabinnikov Squat routine - High point of 515 x 2
Oct. 2007 AAU PL meet - Squat 518, Bench 286, DL 573
March 29, 2008 - ADAU PL meet?????
This March 29 will be 2 years of squatting and just over that for beginning to train for some DL meets etc...interesting to look back on the progress.
Rif busted me yesterday by congratulating me on my first "Westside" max effort day - Rack pulls and stiff legs for DL emphasis. But it took me 2+ years to get there. ;)
Training today:
DB bench 85# x 3, 3, 3, 3, 3
Pull-ups (BW with pauses) x 5, 5, 5, 5, 5
Ab wheel rollouts x 5, 5, 5
KB swings and snatches 28kg x 5 sets of 10
Felt good - there might be something to this daily activity thing ;)
Thursday, February 28, 2008
Fun Fun Fun stuff...
Decided to hit a quick session this AM and made it a "DL" session:
Rack Pulls (bar just above knee cap at start of pull- so a short range rack pull)
585 x 2, 635 x 2, 675 x 1 (5 sec. hold), 725 x 1
Stiff leg DL (Conventional pull to the top and then three stiff legs ala Marty Gallagher)
315 x 3,3,3,3,3
I have never worked rack pulls before and it felt good - Why Rack pulls? Because I wanted to feel the weight above what I am shooting for at the meet March 29. Didn't feel the weight really until 725 (first time having 700+ in my hands- Man I love Heavy stuff!).
Stiff legs felt good - different erector and hamstring work which should pay off come conventional DL time.
Yesterday I hit a 2 x 5 @ 80# in the DB bench as a bit of "a little of the hair of the dog" recovery workout from my DB bench session the other day. Yes - I was sore and still am a bit.
Let me say it again - I love heavy stuff - especially when I am picking it up!
Decided to hit a quick session this AM and made it a "DL" session:
Rack Pulls (bar just above knee cap at start of pull- so a short range rack pull)
585 x 2, 635 x 2, 675 x 1 (5 sec. hold), 725 x 1
Stiff leg DL (Conventional pull to the top and then three stiff legs ala Marty Gallagher)
315 x 3,3,3,3,3
I have never worked rack pulls before and it felt good - Why Rack pulls? Because I wanted to feel the weight above what I am shooting for at the meet March 29. Didn't feel the weight really until 725 (first time having 700+ in my hands- Man I love Heavy stuff!).
Stiff legs felt good - different erector and hamstring work which should pay off come conventional DL time.
Yesterday I hit a 2 x 5 @ 80# in the DB bench as a bit of "a little of the hair of the dog" recovery workout from my DB bench session the other day. Yes - I was sore and still am a bit.
Let me say it again - I love heavy stuff - especially when I am picking it up!
Wednesday, February 27, 2008
We all have weaknesses...
One of the things about putting yourself up in front of the world posting workouts etc... is that your weaknesses are part of you and will come out - in front of the world. Most hide from this and only want to show the "strong side" of themselves. I try to be as open as I can be about where I am weak etc...and Rif's post the other day showing the dumbell bench as a great assistance exercise for the bench press revealed one of mine.
Since my training has been a bit scattered and I train on my own (getting lift offs from people at the gym), I figured the DB bench was just the ticket. And it is.
At one of the places I work the DBs only go up to 85# - and since I have hit the 100# DBs for sets of 3 before I figured a 5x5 type approach with the 85's should be great. Well it didn't turn out quite that way.
DB bench 85# x 5, 5, 4
Stopped cold at the 4 th rep of the third set!
(that's 11 reps short for those of you counting at home)
Turns out I found a weak spot that should allow me to progress my PL bench (no wonder I have been bumping my head against the same spot and not increasing my bench! I'm weak!)
Sounds like Westside - doesn't it? Yes but I "maxed" out my target exercise before I am going to a "special" exercise so it is my twist on the Westside "train your weaknesses" philosophy.
And I am still working on my form for the flat bench etc...
So I will be pushing the DB bench for the next three - four weeks and then a back off week and then the PL meet. Thanks Rif.
One of the things about putting yourself up in front of the world posting workouts etc... is that your weaknesses are part of you and will come out - in front of the world. Most hide from this and only want to show the "strong side" of themselves. I try to be as open as I can be about where I am weak etc...and Rif's post the other day showing the dumbell bench as a great assistance exercise for the bench press revealed one of mine.
Since my training has been a bit scattered and I train on my own (getting lift offs from people at the gym), I figured the DB bench was just the ticket. And it is.
At one of the places I work the DBs only go up to 85# - and since I have hit the 100# DBs for sets of 3 before I figured a 5x5 type approach with the 85's should be great. Well it didn't turn out quite that way.
DB bench 85# x 5, 5, 4
Stopped cold at the 4 th rep of the third set!
(that's 11 reps short for those of you counting at home)
Turns out I found a weak spot that should allow me to progress my PL bench (no wonder I have been bumping my head against the same spot and not increasing my bench! I'm weak!)
Sounds like Westside - doesn't it? Yes but I "maxed" out my target exercise before I am going to a "special" exercise so it is my twist on the Westside "train your weaknesses" philosophy.
And I am still working on my form for the flat bench etc...
So I will be pushing the DB bench for the next three - four weeks and then a back off week and then the PL meet. Thanks Rif.
Tuesday, February 26, 2008
Rules
or
Absolutism vs. Freedom...
(Yes I was a Rocky and Bullwinkle fan as a kid - hence the two titles)
Rules - We all have them to "guide" us in our lives. And, there are many times where a guideline is established as a "rule" and takes on the status of Law.
Some follow the rules and other break them - who is right and who is wrong?
In the fitness world (and in life) there are two extremes - Absolutism and Freedom.
Absolutism - as defined by Dictionary.com Unabridged (v 1.1) - is any theory holding that values, principles, etc., are absolute and not relative, dependent, or changeable.
Freedom - as defined by Dictionary.com Unabridged (v1.1) - the power to exercise choice and make decisions without constraint from within or without; autonomy; self-determination.
So Rules would seem to take us in the direction of absolutism - but do they?
And Freedom would seem to take us in the direction of breaking the rules - but does it?
I don't want this to become too esoteric but I think it is necessary to understand that we as humans are always fighting the internal battle between these "polar" opposites.
We love freedom and do not want someone imposing their views/rules on us but we all seek our own absolute answers and want to be "right".
And few things fuel our freedom vs. absolute battle like "experts", studies and "proof".
"Never train to failure" vs. "You have to train to failure" is a common exercise philosophical battle - who is correct?
Both can actually be correct - before you start feeling like the robot from Lost in Space (does not compute, does not compute...)- I will try to explain.
As Pavel has stated many times - strength is a skill and training to failure can be detrimental to the goal so you should avoid failure.
Pavel will also tell you that if you are going to train for something like the Navy Seals - you had better find where "failure" is for you and learn to go beyond it.
Power to the People advocates low reps and low volume but ETK and the original RKC book advocate high reps and volume!!??
Contradictory?
Not at all, if you understand the goal and exercise your freedom to apply the correct absolute for the situation.
Training to failure is simply a tool - how you apply it and WHY you apply it are the key variables to whether it is "correct" or not.
There are many things out there that I do not "agree" with because I don't feel it is the proper application of the tool in order to reach a desired outcome - However - I may find myself in a situation where the "thing" I disagree with is the exact right thing to do.
Absolutes turn out to only be absolute within a certain context and Freedom is only free within the constraints of the specific situation.
Hope I haven't muddied the water too much but "exact" answers are difficult to come by and the concept of situational correctness needs to be learned by many.
When you are following a program there are the priniciples of the program that guide the design and application - these are usually adaptable to the goals and individual needs. Find principles to guide you - not rules to dictate.
Jack Reape had this to say on the Dragondoor.com forum...
Using "rules" gives you a way to experience an approach or philosophy and learn how it works for you. Once you have that knowledge, you can try different things and build a "bag of tricks" for your training. i mix things up a bit now but i figured out how to do that by trying thinjgs long term. Yes, you can have a cheat day or freestyle day once a week, but you can't just keep moving forrward without a backoff no matter how good you are..
Great advice - the Rehband Bard strikes again.
or
Absolutism vs. Freedom...
(Yes I was a Rocky and Bullwinkle fan as a kid - hence the two titles)
Rules - We all have them to "guide" us in our lives. And, there are many times where a guideline is established as a "rule" and takes on the status of Law.
Some follow the rules and other break them - who is right and who is wrong?
In the fitness world (and in life) there are two extremes - Absolutism and Freedom.
Absolutism - as defined by Dictionary.com Unabridged (v 1.1) - is any theory holding that values, principles, etc., are absolute and not relative, dependent, or changeable.
Freedom - as defined by Dictionary.com Unabridged (v1.1) - the power to exercise choice and make decisions without constraint from within or without; autonomy; self-determination.
So Rules would seem to take us in the direction of absolutism - but do they?
And Freedom would seem to take us in the direction of breaking the rules - but does it?
I don't want this to become too esoteric but I think it is necessary to understand that we as humans are always fighting the internal battle between these "polar" opposites.
We love freedom and do not want someone imposing their views/rules on us but we all seek our own absolute answers and want to be "right".
And few things fuel our freedom vs. absolute battle like "experts", studies and "proof".
"Never train to failure" vs. "You have to train to failure" is a common exercise philosophical battle - who is correct?
Both can actually be correct - before you start feeling like the robot from Lost in Space (does not compute, does not compute...)- I will try to explain.
As Pavel has stated many times - strength is a skill and training to failure can be detrimental to the goal so you should avoid failure.
Pavel will also tell you that if you are going to train for something like the Navy Seals - you had better find where "failure" is for you and learn to go beyond it.
Power to the People advocates low reps and low volume but ETK and the original RKC book advocate high reps and volume!!??
Contradictory?
Not at all, if you understand the goal and exercise your freedom to apply the correct absolute for the situation.
Training to failure is simply a tool - how you apply it and WHY you apply it are the key variables to whether it is "correct" or not.
There are many things out there that I do not "agree" with because I don't feel it is the proper application of the tool in order to reach a desired outcome - However - I may find myself in a situation where the "thing" I disagree with is the exact right thing to do.
Absolutes turn out to only be absolute within a certain context and Freedom is only free within the constraints of the specific situation.
Hope I haven't muddied the water too much but "exact" answers are difficult to come by and the concept of situational correctness needs to be learned by many.
When you are following a program there are the priniciples of the program that guide the design and application - these are usually adaptable to the goals and individual needs. Find principles to guide you - not rules to dictate.
Jack Reape had this to say on the Dragondoor.com forum...
Using "rules" gives you a way to experience an approach or philosophy and learn how it works for you. Once you have that knowledge, you can try different things and build a "bag of tricks" for your training. i mix things up a bit now but i figured out how to do that by trying thinjgs long term. Yes, you can have a cheat day or freestyle day once a week, but you can't just keep moving forrward without a backoff no matter how good you are..
Great advice - the Rehband Bard strikes again.
Monday, February 25, 2008
Monday Rant - (i could get used to this)...
The Steroid mess in Baseball and other sports -
A now infamous baseball star is going to great lengths to proclaim his innocence. Stating that he thought the injections were vitamins etc....
This seems to be the common defense - "I thought my trainer was just giving me supplements and vitamins" - BY INJECTION...or by some unknown cream etc...
I have been in the Athletic Training and Fitness Industry for 19 years working with individuals of varying levels. High school athletes, college athletes, olympic athletes etc... and I have NEVER used a syringe to inject ANYTHING into any of them.
How does a supposedly intelligent individual allow an untrained (meaning a person with no medical training) person to inject them with anything?
Ignorance is a poor defense!
Supplements are or are becoming a huge gray area as more of these "supplements" actually provide "drug like" effects - Where is the line?
When does a Pro-hormone "supplement" cross the line into providing a testable positive result?
or
Is the "supplement" tainted because it is produced in the same equipment and production lines as other "drugs/supplements"? - a who put this peanut butter in my chocolate situation...
One should be very informed and cautious about what they are putting into their body and the reasons for doing so.
The Steroid mess in Baseball and other sports -
A now infamous baseball star is going to great lengths to proclaim his innocence. Stating that he thought the injections were vitamins etc....
This seems to be the common defense - "I thought my trainer was just giving me supplements and vitamins" - BY INJECTION...or by some unknown cream etc...
I have been in the Athletic Training and Fitness Industry for 19 years working with individuals of varying levels. High school athletes, college athletes, olympic athletes etc... and I have NEVER used a syringe to inject ANYTHING into any of them.
How does a supposedly intelligent individual allow an untrained (meaning a person with no medical training) person to inject them with anything?
Ignorance is a poor defense!
Supplements are or are becoming a huge gray area as more of these "supplements" actually provide "drug like" effects - Where is the line?
When does a Pro-hormone "supplement" cross the line into providing a testable positive result?
or
Is the "supplement" tainted because it is produced in the same equipment and production lines as other "drugs/supplements"? - a who put this peanut butter in my chocolate situation...
One should be very informed and cautious about what they are putting into their body and the reasons for doing so.
Saturday, February 23, 2008
Friday, February 22, 2008
A couple of rants for the day...
I don't usually do this and maybe it is lack of sleep and what not but I have to rant a bit on a few issues - advice, self evaluating, and strength.
Advice -
Advice is only speculation.
It is (or can be) a well intended collection of facts, figures, opinions or experiences offered in the hopes of helping someone.
And it is almost always speculative and incomplete because there is no way to properly guide someone based off a vague question. The statement of - "I want to gain weight." - will be met on internet forums with advice such as - "eat a lot, squat, take creatine, etc..." People with an injury will seek advice - "my shoulder hurts when I..." and the internet experts will chime in with any number of tips and pointers - books, exercises and therapies galore come flooding out.
But what if the person wanting to gain weight is skipping breakfast, wants to be vegan and thinks that bananas are a weight gain food (and lets not talk about the adult beverage liquid calories)? Add to this 12 hour work days, family stress, oh and a history of low back pain and a previous ankle fracture - and they don't know how to squat properly and are filled with movement restrictions and asymmetries. Would your advice change?
What if the person asking for the shoulder advice has a history of a hip injury, car accident and neck pain? They continue benching even though it hurts - oh and they forgot to mention that they work as an electrician and work overhead 10 hours a day -oh and did they mention that they are diabetic?? Would your advice change?
Responsibility in the area of advice runs both ways -the person giving the advice must realize that the advice is general and speculative and that it should be given with caution - the person receiving the advice has to still make their own decisions and take into consideration all of the specifics that they did not provide when they asked for advice. It is a two edged sword and can cut both people.
Think before you give, ask for and receive advice - BTW this may sound funny from someone in the "advice" business but this should indicate how seriously I take handing out advice and some of my thought processes.
Self evaluating -
"I am sore all the time, feel like a wreck and can't make progress towards my goal." Does a person providing this information really need an outside person to "clue them in" to the fact that they are overtraining and headed for trouble?
There is a difference between letting the weaker side of your mind pull the plug on your efforts and ignoring the warning signals being sent - you must self evaluate and make wise decisions based on your information.
Are you listening and self evaluating?
Strength -
Strength is a responsibility - meaning I think everyone is responsible for achieving "strength" in their lives - and - they are responsible for using that strength wisely and for good purposes.
Strength (physical strength) can take many forms - 1 rm squats may not be someones idea of strength but being weak and out of shape is not in the ball park either - decide what strength means to you and persue it.
Just a couple of rants...
I don't usually do this and maybe it is lack of sleep and what not but I have to rant a bit on a few issues - advice, self evaluating, and strength.
Advice -
Advice is only speculation.
It is (or can be) a well intended collection of facts, figures, opinions or experiences offered in the hopes of helping someone.
And it is almost always speculative and incomplete because there is no way to properly guide someone based off a vague question. The statement of - "I want to gain weight." - will be met on internet forums with advice such as - "eat a lot, squat, take creatine, etc..." People with an injury will seek advice - "my shoulder hurts when I..." and the internet experts will chime in with any number of tips and pointers - books, exercises and therapies galore come flooding out.
But what if the person wanting to gain weight is skipping breakfast, wants to be vegan and thinks that bananas are a weight gain food (and lets not talk about the adult beverage liquid calories)? Add to this 12 hour work days, family stress, oh and a history of low back pain and a previous ankle fracture - and they don't know how to squat properly and are filled with movement restrictions and asymmetries. Would your advice change?
What if the person asking for the shoulder advice has a history of a hip injury, car accident and neck pain? They continue benching even though it hurts - oh and they forgot to mention that they work as an electrician and work overhead 10 hours a day -oh and did they mention that they are diabetic?? Would your advice change?
Responsibility in the area of advice runs both ways -the person giving the advice must realize that the advice is general and speculative and that it should be given with caution - the person receiving the advice has to still make their own decisions and take into consideration all of the specifics that they did not provide when they asked for advice. It is a two edged sword and can cut both people.
Think before you give, ask for and receive advice - BTW this may sound funny from someone in the "advice" business but this should indicate how seriously I take handing out advice and some of my thought processes.
Self evaluating -
"I am sore all the time, feel like a wreck and can't make progress towards my goal." Does a person providing this information really need an outside person to "clue them in" to the fact that they are overtraining and headed for trouble?
There is a difference between letting the weaker side of your mind pull the plug on your efforts and ignoring the warning signals being sent - you must self evaluate and make wise decisions based on your information.
Are you listening and self evaluating?
Strength -
Strength is a responsibility - meaning I think everyone is responsible for achieving "strength" in their lives - and - they are responsible for using that strength wisely and for good purposes.
Strength (physical strength) can take many forms - 1 rm squats may not be someones idea of strength but being weak and out of shape is not in the ball park either - decide what strength means to you and persue it.
Just a couple of rants...
Thursday, February 21, 2008
Training 2/20/08
Squats
405 x 1, 455 x 1, 405 x 1, 475 x 1, 405 x 1, 455 x 1, 405 x 1
315 x 3 paused
Bench
275 x 1, 315 x 1, 225 x 5 (close grip)
Squats felt great and with the improvements in my set up (bar/upper body tension and hip loading) the squats were deep and solid. I'll be sticking with a very similar set/rep/weight set up for my squat sessions but will be working my way up till the PL meet.
Also -since I was just hitting singles my recovery was much better and rest time could be shorter - this makes my lazy self happy ;)
Bench didn't come off as well - I couldn't find the sweet spot and the hand off was part of the issue - so I will have to continue to work on this.
Lots of Z - I teach a Z class at one of the places I train and then use it with my clients during the day - feeling good. And I am back in my Nike Free 3.0 shoes at work and my feet are doing well.
Still need some sleep and I am getting caught up on my emails and work before I go to the Netherlands in two weeks.
Squats
405 x 1, 455 x 1, 405 x 1, 475 x 1, 405 x 1, 455 x 1, 405 x 1
315 x 3 paused
Bench
275 x 1, 315 x 1, 225 x 5 (close grip)
Squats felt great and with the improvements in my set up (bar/upper body tension and hip loading) the squats were deep and solid. I'll be sticking with a very similar set/rep/weight set up for my squat sessions but will be working my way up till the PL meet.
Also -since I was just hitting singles my recovery was much better and rest time could be shorter - this makes my lazy self happy ;)
Bench didn't come off as well - I couldn't find the sweet spot and the hand off was part of the issue - so I will have to continue to work on this.
Lots of Z - I teach a Z class at one of the places I train and then use it with my clients during the day - feeling good. And I am back in my Nike Free 3.0 shoes at work and my feet are doing well.
Still need some sleep and I am getting caught up on my emails and work before I go to the Netherlands in two weeks.
Tuesday, February 19, 2008
A visit to the Rifstonian Institute and the San Jose RKC...
After an early flight on Thursday I had the opportunity for a session under the experienced and expert eye of Sr. RKC Rif at the Rifstonian Institute - and what a session it was - Rif, Pavel and I spent a couple of hours coaching each other through squats, bench and deadlifts (I was the only one squatting and benching and Rif coached but didn't lift). This is what I miss so much in my own training - experienced and critical coaching to keep progressing - there is only so much you can do on your own.
First up - Squats
I have been having some "issues" with my squats not feeling quite dialed in and I found out why... I have been reversing the "treat your light weights heavy so your heavy weights feel light" by mentalling feeling that I had reached a certain "level" with my squats so that certain weights should feel "easy". This lead to several things - not enough tension at the lift off, breathing pattern being off, not loading the hips enough etc...
So I spent some time getting my upper body tension set before I unrack the weight (lats, lats, lats) and having my breath coordinate with this and not losing IAP - while setting my hip angle and loading my hips while maintaining upper body tension through the lift.
What a difference!
405 x 2, 455 x 1,1,1, 405 x 1, 315 x 3 paused
Second - pulled a couple of DLs
worked up to an easy single at 495 just to have Pavel and Rif evaluate my form and it looked good so I moved on to Bench.
Third (and the lift I most needed help with) - Bench
Where do I start? I have a saying for the teaching of the swing -"there is a difference between swinging a kettlebell and knowing how to swing a kb" - well - there is a HUGE difference between benching and knowing how to bench!
I thought I was getting tight at the start etc... but I had a lot to learn.
First up - getting my arch and getting the lats set
Second - loading by pulling the bar down into the lats
Third - using the lats as a base to press from in addition to pressing from the feet
(did I mention lats?)
Results - 275 for a few singles which felt like an empty bar - very different. Then hit some close grip with 225 working on the same feeling in the lats but finally hitting some triceps.
Then hit 315 x 1,1,1 - which felt very good once I hit my set up and breathing correctly
Now I can't wait to bench!
San Jose RKC
The first RKC in the USA outside of Minneapolis - roughly 89 attendees and a great facility!
A big thanks to Chris Holder and his staff at San Jose State University - what a great situation - many of them are RKCs and great strength coaches to boot.
The Dragondoor gang was there and of course made the weekend flow easily - thank you.
Pavel, Andrea DuCane, Myself, Rif, Doc Hartle, Sara Cheatham, and Michael Castrogiovanni were ready to put a hurt on the San Jose "victims" and we did ;)
I had a tremendous team of RKC hopefulls that really made huge leaps in improvement - I was a very proud instructor at the end of the cert.
On Saturday night Tyler Bramlett and Logan Christopher brought out a bag of phonebooks and steel and we had an improptu grip session.
I finally learned the Dennis Rogers style of phonebook tearing thanks to Tyler - and I really like this style of tearing.
Got to do a little bending and some sledge levering etc... It was a great way to finish up the night.
Thanks Tyler and Logan.
We continue to learn and progress the RKC School of Strength!
Not sure if I will hit a training session today but we shall see...
After an early flight on Thursday I had the opportunity for a session under the experienced and expert eye of Sr. RKC Rif at the Rifstonian Institute - and what a session it was - Rif, Pavel and I spent a couple of hours coaching each other through squats, bench and deadlifts (I was the only one squatting and benching and Rif coached but didn't lift). This is what I miss so much in my own training - experienced and critical coaching to keep progressing - there is only so much you can do on your own.
First up - Squats
I have been having some "issues" with my squats not feeling quite dialed in and I found out why... I have been reversing the "treat your light weights heavy so your heavy weights feel light" by mentalling feeling that I had reached a certain "level" with my squats so that certain weights should feel "easy". This lead to several things - not enough tension at the lift off, breathing pattern being off, not loading the hips enough etc...
So I spent some time getting my upper body tension set before I unrack the weight (lats, lats, lats) and having my breath coordinate with this and not losing IAP - while setting my hip angle and loading my hips while maintaining upper body tension through the lift.
What a difference!
405 x 2, 455 x 1,1,1, 405 x 1, 315 x 3 paused
Second - pulled a couple of DLs
worked up to an easy single at 495 just to have Pavel and Rif evaluate my form and it looked good so I moved on to Bench.
Third (and the lift I most needed help with) - Bench
Where do I start? I have a saying for the teaching of the swing -"there is a difference between swinging a kettlebell and knowing how to swing a kb" - well - there is a HUGE difference between benching and knowing how to bench!
I thought I was getting tight at the start etc... but I had a lot to learn.
First up - getting my arch and getting the lats set
Second - loading by pulling the bar down into the lats
Third - using the lats as a base to press from in addition to pressing from the feet
(did I mention lats?)
Results - 275 for a few singles which felt like an empty bar - very different. Then hit some close grip with 225 working on the same feeling in the lats but finally hitting some triceps.
Then hit 315 x 1,1,1 - which felt very good once I hit my set up and breathing correctly
Now I can't wait to bench!
San Jose RKC
The first RKC in the USA outside of Minneapolis - roughly 89 attendees and a great facility!
A big thanks to Chris Holder and his staff at San Jose State University - what a great situation - many of them are RKCs and great strength coaches to boot.
The Dragondoor gang was there and of course made the weekend flow easily - thank you.
Pavel, Andrea DuCane, Myself, Rif, Doc Hartle, Sara Cheatham, and Michael Castrogiovanni were ready to put a hurt on the San Jose "victims" and we did ;)
I had a tremendous team of RKC hopefulls that really made huge leaps in improvement - I was a very proud instructor at the end of the cert.
On Saturday night Tyler Bramlett and Logan Christopher brought out a bag of phonebooks and steel and we had an improptu grip session.
I finally learned the Dennis Rogers style of phonebook tearing thanks to Tyler - and I really like this style of tearing.
Got to do a little bending and some sledge levering etc... It was a great way to finish up the night.
Thanks Tyler and Logan.
We continue to learn and progress the RKC School of Strength!
Not sure if I will hit a training session today but we shall see...
Wednesday, February 13, 2008
On the Road Again...
Headed off to San Jose tomorrow morning for the first US RKC outside of Minneapolis and I am very excited to see a lot of friends and the RKC hopefulls.
These are always intense weekends that require a lot of energy but are extremely rewarding!
Joe Sarti had an excellent blog the other day - check the link on the right.
Keep swinging...
Headed off to San Jose tomorrow morning for the first US RKC outside of Minneapolis and I am very excited to see a lot of friends and the RKC hopefulls.
These are always intense weekends that require a lot of energy but are extremely rewarding!
Joe Sarti had an excellent blog the other day - check the link on the right.
Keep swinging...
Sunday, February 10, 2008
Training today...
Squats - 405 x 2, 445 x 2, 495 x 1, 1, 315 x 3 (paused)
Bench 295 x 2, 305 x 2, 225 x 5
32kg KB x 5 sets swings and snatches (between 15-20 reps)
Lack of sleep and such made this a tougher workout than it should have been and I have to stick to the plan - I should have gone for 485 x 2 but my stupid wheels started turning and I didn't get my double at 495. Stupid is as stupid does....
Now rest up and get ready for the San Jose RKC
Squats - 405 x 2, 445 x 2, 495 x 1, 1, 315 x 3 (paused)
Bench 295 x 2, 305 x 2, 225 x 5
32kg KB x 5 sets swings and snatches (between 15-20 reps)
Lack of sleep and such made this a tougher workout than it should have been and I have to stick to the plan - I should have gone for 485 x 2 but my stupid wheels started turning and I didn't get my double at 495. Stupid is as stupid does....
Now rest up and get ready for the San Jose RKC
Thursday, February 07, 2008
Tuesday, February 05, 2008
Quick one today...
Sneaking workouts in - loads of fun.
all with 28kg KB
Arm bar + Get-up x 3 singles each arm
Swings and snatches x 5 sets - various styles - 20 rep sets
Windmill x 3 each side
After putting the KB back in yesterday I woke up feeling about the best I have felt in a long time and expect to feel better yet after today. KB swings and snatches especially are therapeutic. The key is controlling volume and intensity. Which I started to do on my powerlifting yesterday and will continue with leading up to the ADAU meet at the end of March.
Z drills later today and feeling good.
Sneaking workouts in - loads of fun.
all with 28kg KB
Arm bar + Get-up x 3 singles each arm
Swings and snatches x 5 sets - various styles - 20 rep sets
Windmill x 3 each side
After putting the KB back in yesterday I woke up feeling about the best I have felt in a long time and expect to feel better yet after today. KB swings and snatches especially are therapeutic. The key is controlling volume and intensity. Which I started to do on my powerlifting yesterday and will continue with leading up to the ADAU meet at the end of March.
Z drills later today and feeling good.
Monday, February 04, 2008
Training today and Jet lag...
Hit the gym this afternoon -
Squat 405 x 2, 445 x 2, 475 x 2, 455 x 2, 315 x 3 (paused)
Bench 275 x 2 (paused), 295 x 2, 225 x 5
32 kg KB work - 5 sets of swings and snatches (various reps) with a couple sets of chins and dips thrown in for good measure
Felt good and decreasing the volume and intensity is certainly a good thing - I finished squats and bench feeling like I could have done a good bit more.
Jet Lag - I usually don't suffer from jet lag and travel issues but this trip kicked me in the pants a bit. Late night getting in on Thursday - had a high energy workshop on Friday and a private session + catching up with friends and business dinner - Saturday another high energy workshop at Iron Core and then a couple of hours to spend at the Cove in La Jolla (one of my favorite places on earth) - and then catch a red eye back to Pittsburgh by way of Charlotte and get back in around 9:30 am Sunday. A whirlwind trip but a great trip - now just need to catch up on some sleep prior to next weeks RKC in San Jose.
So considering the jet lag and work I am very happy to be back in the gym today and have a good workout.
Hit the gym this afternoon -
Squat 405 x 2, 445 x 2, 475 x 2, 455 x 2, 315 x 3 (paused)
Bench 275 x 2 (paused), 295 x 2, 225 x 5
32 kg KB work - 5 sets of swings and snatches (various reps) with a couple sets of chins and dips thrown in for good measure
Felt good and decreasing the volume and intensity is certainly a good thing - I finished squats and bench feeling like I could have done a good bit more.
Jet Lag - I usually don't suffer from jet lag and travel issues but this trip kicked me in the pants a bit. Late night getting in on Thursday - had a high energy workshop on Friday and a private session + catching up with friends and business dinner - Saturday another high energy workshop at Iron Core and then a couple of hours to spend at the Cove in La Jolla (one of my favorite places on earth) - and then catch a red eye back to Pittsburgh by way of Charlotte and get back in around 9:30 am Sunday. A whirlwind trip but a great trip - now just need to catch up on some sleep prior to next weeks RKC in San Jose.
So considering the jet lag and work I am very happy to be back in the gym today and have a good workout.
Thursday, January 31, 2008
Wednesday, January 30, 2008
Classic American PL cycling and getting "stuck" on a number...
One of the issues with my first plan for the PL meet in March was the fact that I got stuck on a number. That number was 5. 5 sets to be even more exact. Why? I'm not quite sure but I had become enamored with 5x5. Usually I shift volume and stay very low in volume but I got "stuck".
Looking back at it - on consecutive weeks I hit four pretty damn hard weeks of squatting and should be very happy with my results. Now with tweaking the form and getting serious again I will be going after a more classic PL cycle.
Each week I will work up to a work set of 2 reps and add a bit to the top set each week (basically working back from a goal double that I want to hit at the end of the cycle) for each lift.
Squat and bench on Monday - DL and some assistance work on Thursday - and KB swings in between.
Simple is best.
One of the issues with my first plan for the PL meet in March was the fact that I got stuck on a number. That number was 5. 5 sets to be even more exact. Why? I'm not quite sure but I had become enamored with 5x5. Usually I shift volume and stay very low in volume but I got "stuck".
Looking back at it - on consecutive weeks I hit four pretty damn hard weeks of squatting and should be very happy with my results. Now with tweaking the form and getting serious again I will be going after a more classic PL cycle.
Each week I will work up to a work set of 2 reps and add a bit to the top set each week (basically working back from a goal double that I want to hit at the end of the cycle) for each lift.
Squat and bench on Monday - DL and some assistance work on Thursday - and KB swings in between.
Simple is best.
Monday, January 28, 2008
The wider the base the higher the peak...
After I finished the AAU meet in October I just kind of "worked out" for November and December giving my body a break from the heavy loading etc... Then I decided to hit the ADAU meet with 12 weeks to go (enough time really) but what I am finding is that I have let a lot of mental crap and form changes work their way in to my squat. Like I mentioned in my last blog I have been trying to treat my heavy weights light, my set up and tension are off, my stance has varied, and my legs don't feel like they are recovering well....and so on and so on...
Now I have to keep in mind that I hit a new 5 rm by 10# and hit 475 for two sets of three with a wider stance - but all of that is off of a very narrow base. My last squat cycle the Ryabinyakov was a 15 week routine that put down a very good base so my peak was also good. I tried to short change the peak and jump a level in my squatting.
What I need to do is work on that base with limited heavy days - todays training put it into focus.
Squat 445 x 3, 475 x 1, 405 x 3, 605 x walk out and hold, 405 x 3, 315 x 3 paused
Bench (paused) 225 x 3, 3, 275 x 2, 225 x 3, 10 (set of 10 not paused)
The paused squats need to make a come back to cement my tension and position in the bottom of my squat. Paused benches make for good speed work and tension in the bottom. The walkout and hold was spur of the moment to try to feel some increased tension and weight on the back.
So I will be re-tooling my routine and looking to have more back off and variation in the routine.
After I finished the AAU meet in October I just kind of "worked out" for November and December giving my body a break from the heavy loading etc... Then I decided to hit the ADAU meet with 12 weeks to go (enough time really) but what I am finding is that I have let a lot of mental crap and form changes work their way in to my squat. Like I mentioned in my last blog I have been trying to treat my heavy weights light, my set up and tension are off, my stance has varied, and my legs don't feel like they are recovering well....and so on and so on...
Now I have to keep in mind that I hit a new 5 rm by 10# and hit 475 for two sets of three with a wider stance - but all of that is off of a very narrow base. My last squat cycle the Ryabinyakov was a 15 week routine that put down a very good base so my peak was also good. I tried to short change the peak and jump a level in my squatting.
What I need to do is work on that base with limited heavy days - todays training put it into focus.
Squat 445 x 3, 475 x 1, 405 x 3, 605 x walk out and hold, 405 x 3, 315 x 3 paused
Bench (paused) 225 x 3, 3, 275 x 2, 225 x 3, 10 (set of 10 not paused)
The paused squats need to make a come back to cement my tension and position in the bottom of my squat. Paused benches make for good speed work and tension in the bottom. The walkout and hold was spur of the moment to try to feel some increased tension and weight on the back.
So I will be re-tooling my routine and looking to have more back off and variation in the routine.
Friday, January 25, 2008
Quick training...fixing the squat position...
Had a chance to slip in the gym and fiddle with my squat position but instead of staying light I kept putting weight on the bar - I guess I'm consistent in that aspect.
Squat - 405 x 2, 455 x 2, 475 x 2, 495 x 2
495 was not perfect on depth but the bar felt good on my back and my stance was way closer than it was on Monday. I actually measured the two different squat racks and the one I was in on Monday is a good 4-6" wider than the one I was in today. The one I used today is the one I am in the most and have adapted my set up to that specific width etc...so the other rack allowed me to step out of my normal width. I also am discovering that I am mentally thinking the weight should be light so I am short changing my set up and pressurization. So instead of treating my light weights heavy so my heavy weights feel light - I am trying to treat my heavy weights light and that is not a great way to go about it.
Basically you are never done learning, improving and enhancing your form - which is why I get such a kick out of people saying they have "mastered" a movement or exercise. It just never happens.
Had a chance to slip in the gym and fiddle with my squat position but instead of staying light I kept putting weight on the bar - I guess I'm consistent in that aspect.
Squat - 405 x 2, 455 x 2, 475 x 2, 495 x 2
495 was not perfect on depth but the bar felt good on my back and my stance was way closer than it was on Monday. I actually measured the two different squat racks and the one I was in on Monday is a good 4-6" wider than the one I was in today. The one I used today is the one I am in the most and have adapted my set up to that specific width etc...so the other rack allowed me to step out of my normal width. I also am discovering that I am mentally thinking the weight should be light so I am short changing my set up and pressurization. So instead of treating my light weights heavy so my heavy weights feel light - I am trying to treat my heavy weights light and that is not a great way to go about it.
Basically you are never done learning, improving and enhancing your form - which is why I get such a kick out of people saying they have "mastered" a movement or exercise. It just never happens.
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About Me
- Brett Jones
- Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com