Time to train for 2010

This is the first week of training for next year's events and goals. The future is now. Over the past few weeks I've been working out goals, key events, and a loose training plan that will help make it all a reality.

Like I said, it's a loose plan. I don't think a super-rigid plan is the way to go because I won't follow it for more than a week. I think flexibility and consistency are both key to a plan. So, what I've come up with is more of a framework. Within the frame work, there are key workouts that need to be completed.

****Dang the Bronco's socks are ummm, sexy. lol****

There are some components to the plan that need to be completed every day even when I don't plan to train. This includes Z Health, joint mobility and/or the FMS drills. These create better movement and take away pain. Each week I have certain workouts that are absolutely necessary for progression and some optional workouts that are important but a lower priority.

Let's face it, training/practice isn't a job, it's just a lifestyle. There are a couple things that are more important. If I feel like playing with my kiddo, I'll do that. (I'm still distracted by those socks.) I'm also hitting the school thing so several hours are designated for this.

I'm in the base period on the bike and will build to some stupid long rides in late December/early January. The weather could make things a little miserable. I plan to keep doing a couple runs weekly to keep improving my form/efficiency.

Kettlebell - next few weeks - a combo of Viking Warrior conditioning, some double kb complexes and some pressing ladders. The main goal is to shed some fat and get the strength ready for the spring.

Today's practice:
I set out today to take it easy or ease into the VWC protocol. That went out the window when I was setting the timer up. I did double what my plan called for now I have to adjust the entire next 3-4 weeks. Remember flexibility?

On the way home from work, we had to stop at the grocery store for some supplies. I went ahead and ran home from the store. It is about a mile. The goal was to keep good form and tempo. I actually beat my wife home. Not a long distance but the goal is to PRACTICE the form to improve efficiency. I'm still having to think about the form too much.

New Favorite Practice (exercise)

I think I've found a new favorite exercise. It is part of the turkish get up. I know the value of the get up but don't practice it enough. Next to the swing, it packs the most bang for the buck. I'm most certain like most people, you don't practice get ups much either. EH, they are hard and sorta suck.

My preparation work includes a portion of the get up. I'm finding that I am starting to enjoy. I was nearly embarrassed when Brett Jones asked me to do a get up a few weeks back. Because I was there to fix movement issues, every second of the exercise was critiqued...perhaps more so than the RKC. "Watch your ear, your knee moved..."

The get up told Brett exactly where I was weak. Not that he needed it, we'd already determined all the weakness. What am I working on and how can it benefit you?

I am working the get up only to the elbow. That's it. Simple right? Maybe not. Try it.

GET UP to ELBOW: (left)
Roll to the side and grip bell.
Press to pistol grip. Left arm up, left knee up.
The right arm should be in a comfortable spot,
Lift your palm off the ground. Keep your elbow down.
Raise up to elbow.

Trouble:
Don't move your raised knee inboard.
Keep left shoulder packed...shoulder away from ear.
Right shoulder away from ear too!
Expand rib cage...stretch the T Spine and open yourself up...feels good eh.

Lower your self back down slowly...

Begin with a lighter weight than you press and perform them perfectly for sets of 3-5.
Move up weight when you feel comfortable. You will progress quickly.

If you like and want/need more...check out KALOS STENOS at Dragon Door

Prep work....a warm up for life

For the past year or so, I've done Z health R Phase neural warm up prior to workouts and bicycle rides. I try to make sure I do some Z before I lace up my boots every morning. It is a great way to start the day and I recommend.

BUT...

I've been neglecting some bad movement patterns which are related to use and abuse of the body over the years; specifically some rather major injuries to ankles and back. HMMM, probably related. Thus there are some specific Z Health movements that I practice regularly. Especially when things go wrong and I lock up.

I have achieved most of my goals in the past few years and continue to improve slowly. This is not good enough. My ego says I should be better at my sports than I am right now. The largest problem is limitations and restrictions of my own body. These limitations range from flexibility, mobility and stability. Time to get busy.

I met with Master RKC Brett Jones one of the creators of the CK-FMS system that screens athletes, finds the weakness and provides corrective strategies. After a 45 minute screen, I found that I was very correct, I can't move. We spent another hour working on corrective strategies.

During the session I didn't really push anything to the extreme yet I was totally cooked. Brett was kind enough to tell me that I have enough disfunction in my body to fight just to walk. The good news is that most of the problems should be better in a few weeks.

The result of my visit is a series of exercises or movements that I need to practice a couple times per day. I actually timed it today, another 15 - 20 minutes of work just so I can be prepared for a workout. This is not a warm up it is work.

I generally like to be done with a workout in less than 30 min. GRRR, with the additional prep work, this is now impossible. It is necessary to restore function and ultimately rule the world.

Here is my prep work time break down:
Z NWU - 10 minutes
Movement prep including breathing, rolling, Bretzel, ankle mobility and strap work - 15 min.
Kettlebell prep - deadlift, swings and get ups to elbow only - 10 +++ min (depends how many swings).
At a minimum my prep work will take 35 min and I need to repeat 2x daily. This is way more than my workouts (not including bike rides).

Think about it another way. The average Joe spends about 1 minute preparing for a workout. Elite athletes spend hours preparing for their event or practice. What do you do?

Another thought. What is more important, the workout or the preparation for the workout? I do prep work even if I'm not working out.

Press Technique Part 2 -- Grip

In the gym you see all sorts of crazy things. Even something like pressing is often messed up. Pay attention tomorrow and you will notice open palms while pressing, loose bodies in every single lift and many other bad habits. I admit it, I've done them too.

What does grip have to do with pressing an object?

A strong grip is a strong body. I'll break the law of iradiation into slang. It basically says that when you clench really tight the tension will move up your forearm to your biceps and triceps to your shoulder, chest and lats.

Go ahead, try it. DO IT NOW...MOVE. Try to cinch your grip without having any flex in your biceps and shoulders. It is difficult and there is still a little tension with zero effort. Use this law to your advantage. When you press or even pull, grip with a white knuckle grip. You will find you are stronger.

I delayed this post for a few weeks as I was practicing the following skills and improving my strength. Dude...I pressed more weight with more volume than I have in months.

Practice pressing with the white knuckle grip and using the pull down technique in Part 1. Add the following: squeeze your free hand while pressing and double the tension and irradiation. You can squeeze your hand, a racket ball or even a gripper. I was using my Capt of Crunch T gripper but a cheap one will be more than adequate.

Remember strength is a skill. Practice it perfectly while fresh and use only a few reps.

Next post will describe tension.

A CHANGE

I am going to update weekly with quality scoop. Including good articles, interviews etc.

STAND BY.

Complacency has taken this from one end of the spectrum to just a training log. I plan to keep my log in another format.

Techinque is everything (press part 1)

You can fake it until you make it and you will have results. It doesn't matter the skill, playing an instrument, running, riding bicycle or weight training. I can go on with the list but think about this...

Have you ever played tennis? Or, gone to the court to hit balls? It soon becomes evident that there is a huge amount of technique required to keep the ball in the court. When I say court, I mean the court, specifically inside the fence. Go ahead, admit it, you have hit the ball over the fence. Skill is everything.

I spent some of my juvenile life and ALL of my adult life learning and practicing a musical instrument. Every minute of practice is spent working on achieving the perfect tone, timing, timbre and coordinating it all at the same time. I still haven't achieved this but they pay me to play so I practice. I practice to develop skills and to prevent and repair bad habits.

The same attention to detail is required for strength training. It is better called strength practice after all, strength is a learned skill. Through practice you will achieve efficiency thus speed and strength.

This is the start of a technique series that is guaranteed to improve your strength.

Military Press

Here is a question for you. Do your biceps get tired when you press? They should!

Part 1: pull with your lats.

Begin the press by flexing the lat while moving the weight up. The lat provides support and stability to your shoulder. It also creates strength in the bottom of the lift.

Ok, bicep already...Once you reach the apex of your lift, pull the weight down with your lats. In the military press, pulling the weight down is the same as doing a pull up. When the weight reaches the bottom position, the lat is already loaded and ready for the next press.

Practice this technique until you master. You will improve strength in press and pull ups. Call it time management.

Next time we will discuss how grip assists your press.
Practice:
bottom up press 10x1, mil press 6x5 (coc grip in opposite hand) Pistol 5x1, oh swing 100

1.5 weeks until workshop

There is only 1.5 weeks remaining until the June 20 Workshop. This is going to be a fun event and everyone will learn. For more information click here.

There are limited seats for this workshop so don't miss something this valuable.

I now have a Twitter account. I will try to update often. Username is bobyorr

Training Update.
I've continued training since my last post.
Riding: several rides from 30 - 50 miles.
Kettlebell:
3 complex variations repeated a few times.
Tabata front squat workout...that will wake you up.
Added my basic 3 money lifts back into my daily routine. Wonder what they are?
Oh, I almost forgot, I resumed tearing some cards.

I have also plotted and roughly planned the next 3 months of training. Now all I have to do is execute it.

What about you? What have you been doing? Do you have a plan?