Quick training...

Lots of stretching today - hips and hamstrings etc... felt much better after opening up.

Movement prep - as I said lots of stretching

24 kg Arm bar + Get-up x 5 singles right and left (overhead squat to finish the get-up)

24 kg Alternating Swings x 20 reps x 5 sets (might have been 6)

Ab Wheel x 5 reps x 2 sets

Little stretch to finish

Opening the hips and hamstrings were a key for today. I missed a couple of days of training due to a small stomach bug thing and ended up a bit stiff so the stretching was key.

Stretching has or had become a debatable subject over the past few years but it still holds a great place in a program.

Just some training....

Movement prep - Foam roller, ASLR, Brettzel

20 kg Get-ups and Snatches

1 Get-up Right + 20 Snatches Right

1 Get-up Left + 20 Snatches Left

1 Get-up Right + 15 Snatches Right

1 Get-up Left + 15 Snatches Left

1 Get-up Right + 10 Snatches Right

1 Get-up Left + 10 Snatches Left

1 Get-up Right + 5 Snatches Right

1 Get-up Left + 5 Snatches Left

1 Get-up Right + 1 Get-up Left

get-ups were from top down (snatch KB - get-down and up + snatches then switch hands) Continuous

Rest

20 kg Goblet Squat and Swing ladder

10 GS + 10 alternating swings

9 GS + 10 alternating swings

8 GS + 10 alternating swings

brief rest

7 GS + 10 alternating swings

6 GS + 10 alternating swings

5 GS + 10 alternating swings

brief rest

4 GS + 10 alternating swings

3 GS + 10 alternating swings

2 GS + 10 alternating swings

1 GS + 10 alternating swings

Stretch and done

Back from a Great Philadelphia RKC

Congratulations to all the new RKCs from this past weekends Philadelphia RKC - it was a long weekend but always a transformative and amazing experience.

Did manage to get a couple of small training sessions this weekend

After setting up for the RKC on Thursday:

Prep - Arm bar and shoulder openers

2/24 kg Long Cycle Clean and Jerk x 5 sets of 10 reps

Friday after the first day of the RKC:

Get-ups

16 kg x 1+1

48 kg x 1+ 0 on left

20 kg x 1+1

44 kg x 1+1

24 kg x 1+1

40 kg x 1+1

28 kg x 1+1

36 kg x 1+1

32 kg x 1+1

Missing the 48 kg get-up on the left was a surprise but with the right hip/surgery stuff I am balancing out it shouldn't be too much of a surprise. All the other Get-ups went very well so I guess I'm not too bad off. ;-)

A word of advice to future RKC or HKC attendees (and everyone really) - Make sure you don't have any underlying movement restrictions! Had one attendee this weekend with very restricted Ankle mobility (very restricted) and it had a HUGE impact on his form. Same for another attendee who had both ASLR and SM issues and yet another that is dealing with a hip/ASLR issue. These underlying movement restrictions/asymmetries and/or training in pain etc... have major impacts on form and performance.

Get an FMS screen and get it dialed in.

Back from Canada and a little training...

A long three days of teaching (24+ hours of teaching in 3 days) but a great group of attendees and a very successful weekend.

Training today:

Movement Prep - roller, aslr, etc...

16 kg Arm Bar and shoulder openers

2/28 kg Long Cycle Clean and Jerk x 3 reps x 20 sets (one minute rest between sets)

28 kg Swings 30 sec Right/30 sec Left x 3 sets (2 min rest between sets)

Stretch

20 min breathing and recovery - sunshine time!

the 28 kg LC C&J felt easier in a way - the reduced reps allowed me to work on form and solid lockouts etc... a reduced volume vs. the 24 kg workout but heavier weight.

Very Quick training

Had to hit it quickly today:

Movement prep (foam roller, Brettzel etc...)

24 kg Arm bar and shoulder openers

24 kg Get-up x 5 singles each side

24 kg Swing x 1 min Left + 1 min Right

Stretch

Felt good to knock off the "road dust" from traveling

Swings and Get-ups
(not necessarily in that order)

Movement prep (foam roller, ASRL, Brettzel etc...)
16 kg Arm bar and shoulder openers
1#Club Swinging
16 kg Get-up x 10 min
Switch hands each rep at the top with a snatch
16 kg Swings x 5 min + 3 min + 3 min
Rest = to work between sets
(3 min sets = 1 min Right + 1 min Left + 1 min alternating)
Stretch

Feeling good - Travel tomorrow

Long Cycle Clean and Jerk

I have decided on an initial goal of 50 Long Cycle Clean and Jerk with 2/24 kg KBs so my training will be focused towards that goal and on some longer sets of snatches with the 24 kg Kb.

Movement prep (foam roller, ASLR, Brettzel etc....)

A few cleans, presses and prep moves with the 24 kg KBs

2/24 kg Long Cycle Clean and Jerk x 5 reps x 20 sets

one minute rest between sets for 15 sets

1.5 minute rest between sets for the last 5 sets

Stretch and lay in sun for 20 min (getting vitamin D and pondering why I do this to myself)

Long Cycle C&J is no joke.

My first goal here was to double my goal volume of 50 reps and then slowly decrease my rest between sets. Looks like I need to first get to where one minute between sets is ok then progress down from there.

Tomorrow will be a light day of Get-ups and Swings.

"Crosstraining"

or

What some people call being active...

Yesterday I played about 2.5 hours of tennis.

Today went on a 14+ mile bicycle ride on a "rails to trails" trail.

Just fun to have the time to get out there and be active.

Travel almost 30 weekends a year and it kills your chance to do this.

Training 9/4/10

Foam roller and Foot "rolling"

ASLR work

1# Club Swinging

Timed set work

16 kg x 20 min.

Consisting of:

30 sec. R + 30 sec. Left MP

30 sec. R + 30 sec. Left Clean and Press

30 sec. R + 30 sec. Left Clean+Squat+Push Press

X 5 cycles

Then

30 sec. Alt swing + 30 sec rest x 4 cycles

Last minute of Alternating Swings

Finishing with the swings was actually refreshing and I got crisper as the sets went on and the last minute felt very good.

Yes I set the KB down during the 30 sec. on 30 sec. off sets of swings but no other rest during the 20 min.

Tomorrow will likely be Get-ups but we shall see....

Light day of training...

Foam Roller and Soft tissue work

Movement Prep

Arm bar + shoulder opener

Club Swinging - lots

16 kg Get-up x 4+4

16 kg Snatch x 10 minutes

16 kg Goblet Squat + Swing ladder

Goblet squat ladder down from 10 to 1

Swings x 10 alternating

Stretch

Me teaching some Club Swinging at the Summit of Strength

I need a longer shirt ;-)

Quick training for today...

Soft tissue work and Movement prep

2# Club Swinging

32 kg Get-ups x 1+1 x 10 sets

Stretch

I have ignored my Get-up for a bit too long.

This is a key lift I need to have the rotation.

Summit of Strength 2010 Pic

Back from Indianapolis and some training...

I am back from the Robertson Seminar this past Saturday in Indianapolis and have to say that it was a great seminar.

It is rare that I get to sit back and listen to fellow presenters (I'm usually busy talking) and there was some great information provided:

Mike Robertson on his "Single Leg Solution"

Bill Hartman on Energy System training (very interesting and powerful information)

Lee Taft on Low Box training and Speed training

Pat Rigsby on business

Me on KBs

Dr. Evan Osar on Hips and Core (Awesome info on breathing and diaphragm)

So it was a very good seminar!

Training today:

Club Swinging

Movement prep

24 kg Arm Bar and shoulder opener

24 kg Get-ups x 5 singles each arm - various styles

24 kg Weighted Cossack x 5+5 x 3 sets

24 kg SLDL x 5+5 x 3 sets

24 kg Tall Kneeling Press x 5+5 x 3 sets

24 kg Alternating Swings x 1 minute on + 1 minute rest x 3 sets

clubs and stretch

Buffet Workout...

Just felt like doing a bunch of different stuff:

All with 16 kg KB and 10 reps each side where appropriate but tried to total 20 reps each exercise

Movement Prep - Arm bar and Shoulder Openers

Get-up

Windmill

Front Squat

Bent Press

Single Leg Deadlift

Tall Kneeling Press

Goblet Squat x 10

1/2 Kneeling Press

Weighted Cossak

One Leg Military Press (opposite leg)

Pistol

2 arm Swing (x 20)

1 arm Swing (r&L)

Alternating Swing (x 20)

Side Stepping Swing

Side Hopping Swing

Dead Snatch

Hang Snatch

Snatch

Split Snatch

Alternating Swing x 10

Might be tough walking tomorrow ;-)

Off to the Summit of Strength

I am off in the morning to the Summit of Strength in OK.

Jeff O'Connor, David Whitley, Geoff Neupert and I are looking forward to working with all of the attendees and I will try to have pics and a full write up after this weekend.

Some random thoughts...

Gray Cook's new book Movement

http://www.dragondoor.com/b43.html

Get it - read it - learn it - This is the resource for understanding Movement foundation and Movement Screening.

Bodyweight Skill and Strength

Two Resources stand out above the others:

Naked Warrior

Convict Conditioning

These two books provide a lifetime of information and potential in the arena of bodyweight training and strength training.

Every time I revisit either of the books I am reminded of how much knowledge can be taken from them. Using the high tension techniques from Naked Warrior and the progressions from Convict Conditioning in their proper places is a powerful combination.

I personally am working on a CC routine myself working on the first stages of the Push-up, Leg Raise, Squat and Bridge (pull-ups will be worked in once I have consistent access to a bar).

Notice to the reader - the links for Naked Warrior and Convict Conditioning are affiliate links so I do receive an affiliate commission on sales.

Finishing touches and some training

I believe I have put the finishing touches on the Kettlebells From the Center Manual.

(fingers crossed)

Training

A couple of sets of swings for prep (24 kg and 32 kg)

2/24 kg Jerks x 5 reps at the top of each minute x 20 minutes

(sets 10 through 15 I added jump rope during the rest between sets)

Finished with 3 more one minute rounds of jump rope

2# Club Swinging

Not a bad way to finally shake the road dust off.

A long, intense and incredible few days...

Last Saturday I flew to Roanoke VA to see my folks for a day then drove down to Danville VA early the next morning. Once there I accumulated 8 hours of filming for a variety of web video and DVD footage. Then it was on to the FMS Summit with Gray Cook and Lee Burton on Monday and Tuesday. Ended up presenting and teaching a bit on Monday and then Tuesday shot 4+ hours of footage for a new web based product and information.

Then it was on to the Advanced Corrective Exercise workshop (30 attendees) for Wednesday and Today for about 14 hours of instruction on the advanced assessment and corrective strategies within the FMS.

I finally had the chance to spend some time with Dr. Phil Plisky, Dr. Rob Butler and Dr. Kyle Kiesel who form the research and Y-Balance Test arm of Functional Movement Systems and are also involved in the SFMA branch of FMS.

The Y-Balance Test has me excited and I look forward to beginning to use it on a consistent basis.

Gray Cook continues to amaze. My friends Jeff O'Connor and Dr. Mark Cheng have been apart of the week and their friendship and support is greatly appreciated. Lee Burton and the rest of the Functional Movement Systems crew (listed above) are a group I am honored to be apart of and learn with/from now and in the future.

Gray's new book Movement will be ready to ship soon and it is a must have!

Now it is on to the HKC weekend in with Pavel and the RKC gang.

I am so honored to be a part of the RKC and FMS groups.

Jerks and getting ready for more travel

Training:

28kg Goblet Squat x 5

2# Club Swinging - movement #3 x 20 reps each direction

One Arm Long Cycle Clean and Jerk

1 min Right arm + 1 min Left arm + 1 min rest x 5 sets

first 3 sets with the 28 kg

last 2 sets with 24 kg

24 kg Swings x 50 reps

I head off to the FMS Summit in Danville, VA on Saturday followed by the Advanced Corrective Exercise workshop in Danville then travel to MSP for the HKC on Saturday, business meetings on Sunday and then back home....travel is fun!

Quick training today:

Narrow Sumo Stance DL - 315 x 5, 5

Full Contact Twist (half way) 25# x 5+5, 5+5

Stretch

As to the question from yesterday:

No Performance does not equal function.

If we are defining function by your fundamental movement patterns then you might be surprised to find that 9's on the FMS screen are not uncommon among elite athletes.

Considering the highest score possible on the FMS score is 21 than a 9 might not be what you would expect.

Also consider that Low back pain, ACLs and other non-contact injuries are occurring at higher rates than ever despite athletes being bigger, stronger and faster than ever.

If we are bigger, stronger and faster than ever shouldn't injuries be down? If Function equalled performance than they would be.

So what could be the cause?

Long Cycle Jerks...

Just went pretty much right at it today

2/24 KG Long Cycle Clean and Jerk x 5 reps x 20 sets

(one minute rest between sets)

2# Club Swinging (20 reps of each of the 5 movements)

Stretch

Performance = Function

or does it???

Does a 35" Vertical Leap or a 4.3 second 40 yd dash or a 500# squat or 100 KB Snatches mean that you are a high functioning person?

What do we mean by function?

Can someone be high "functioning" but be dysfunctional in their movement patterns?

Opinions and Comments?