Thur workout: DL volume PR 4,485/regular grip pullup volume PR: 26 reps/1arm swings 24K density PR 80 reps in 4.5mn. Sat workout: KB Press volume PR 2904 in 10 minutes. Used the 20K for 66. Lying tricep (BB) 65x5 baseline PR, volume of 1,225, density of 153 (8mn). DSP gripper PRs 2415 in 5mn/density 483. Decided to do pistol work tomorrow, I want to focus on that.
As I stated in my last post, it is not HARD to break PRs. You have a goal every single workout and you just "Do it". It really is a great feeling to know that you are getting better every single day. "Get your reps in" is good advice, but you need to know how many and how fast you did it (in perfect form of course). Deadlift for instance, my volume PR is 4485. How can I not improve when I get to 5,000 or more? Your body responds to stress by laying down tissue - and this is noted in me gaining 5 pounds "mysteriously" since the cert three weeks ago. As Frankie said, the only limiting factor is TIME.....who knows where I'll be by year-end? Great stuff!
Saturday, May 8, 2010
Tuesday, May 4, 2010
PR nite
Frankie Faires of the Movement program said adaptation is a never ending process. You are getting better or worse every single minute of every day. You cannot FORCE adaptation, no matter what your externally focused personal trainer may tell you. Besides, no one knows your body better than YOU. 'Nuff said.
PR night included 225# Bench matrix (+ a few extra reps) = PR volume 4,725. Goblet squat intensity PR 88x5; volume PR of 1,840 and density PR of 184 (done in 10 minutes). BUP went a lot better than I thought. Got a PR of 10 with R and 8 on the L with the 36#er. Got a total of 38 reps in 7.75 minutes for a volume and density PR as well.
I am happy to inform you that breaking records all the time does not mean you will be broken. The funny thing is I don't feel tired at all. I am sleeping more soundly than ever and lately have even been getting up a bit earlier! The biggest thing to all this is taking meticulous record keeping. Because I destroy records every week I must re-write the record books each Sunday night in preparation for next week's onslaught. As FF says, TIME is the only limiting factor.....is this awesome or what?
PR night included 225# Bench matrix (+ a few extra reps) = PR volume 4,725. Goblet squat intensity PR 88x5; volume PR of 1,840 and density PR of 184 (done in 10 minutes). BUP went a lot better than I thought. Got a PR of 10 with R and 8 on the L with the 36#er. Got a total of 38 reps in 7.75 minutes for a volume and density PR as well.
I am happy to inform you that breaking records all the time does not mean you will be broken. The funny thing is I don't feel tired at all. I am sleeping more soundly than ever and lately have even been getting up a bit earlier! The biggest thing to all this is taking meticulous record keeping. Because I destroy records every week I must re-write the record books each Sunday night in preparation for next week's onslaught. As FF says, TIME is the only limiting factor.....is this awesome or what?
Monday, May 3, 2010
The Biofeedback craze
Greetings,
Lots has happened since I last posted, and fortunately for me most of it is VERY good! About a year ago Mike Nelson introduced me to biofeedback training and last month Frankie Faires and Adam Glass put on a seminar on it (Mike attended as well). All I can say is brilliant! Just when my training had gotten to an all-time confusion and frustration level, this came around. I just can't say enough about the concept of PRs everyday. You have to feel it to believe it. I will be posting on several of the key points in the post to come, in addition to my and my clients training results.
05/03/2010 workout:
Snatch:Volume PR of 4,988 in 25 minutes included 40 reps with the 32K, also a PR. My goal is to snatch the Bulldog so its important for the 70# to feel like a breeze - Mike figures 10 smooth easy reps and I'll be there. I'll try some max numbers soon.
Pistol: Did 65 reps at a variety of heights; my pin ladened left ankle has always been an issue so I will keep cranking on this and making it look EZ.
Reverse curl: done with my thick bar, I did 4x6 with 30# just to get my feet wet and get a baseline PR. This program is so fun because it "forces" you (bad word oh well) to change up your exercises. Change up = fun times!
More soon..........
Lots has happened since I last posted, and fortunately for me most of it is VERY good! About a year ago Mike Nelson introduced me to biofeedback training and last month Frankie Faires and Adam Glass put on a seminar on it (Mike attended as well). All I can say is brilliant! Just when my training had gotten to an all-time confusion and frustration level, this came around. I just can't say enough about the concept of PRs everyday. You have to feel it to believe it. I will be posting on several of the key points in the post to come, in addition to my and my clients training results.
05/03/2010 workout:
Snatch:Volume PR of 4,988 in 25 minutes included 40 reps with the 32K, also a PR. My goal is to snatch the Bulldog so its important for the 70# to feel like a breeze - Mike figures 10 smooth easy reps and I'll be there. I'll try some max numbers soon.
Pistol: Did 65 reps at a variety of heights; my pin ladened left ankle has always been an issue so I will keep cranking on this and making it look EZ.
Reverse curl: done with my thick bar, I did 4x6 with 30# just to get my feet wet and get a baseline PR. This program is so fun because it "forces" you (bad word oh well) to change up your exercises. Change up = fun times!
More soon..........
Sunday, August 2, 2009
The concept of busy
It's been a while since my last post - I guess I have to get used to the commitments I let my kids get me into. Baseball and softball just ended last week. Brandon was invited to the year-end home run hitting contest (came in 4th of 16) and Rachel hit over .700 for the season and was the team's leading power hitter. It was a blast, but was a continuous four nights a week for 2/3 of the summer! Looking forward to lots of camping and fun for the last month, hoping the sensation of global warming sets in a bit.
I have been training under Mike Nelson in preparation for both the Tactical strength challenge and the RKC in September. Most times I avoided big training events in the fall so I could be a little more lax on my training over the summer. Not this year! This, along with the kids schedule really took some commitment. But I feel things are paying off and I'm hoping for some big PRs.
A few days after a great 4th of July I went to sunny and WARM (117!)Phoenix for the five day Z health 9S Sustenance training. It was mind blowing in many ways, but bottom line, many things impact health. There is not a "single factor" that will change someone's health. One needs to eat well and move well to be well! The quality of trainers down there was amazing. Most had went through all the certs and I believe I met all the master trainers but one. Good stuff!
Congrats to Mike and Jodie at the news of their engagement! They make a great couple!!!!!!
Can't wait for "S Phase" or Sports phase in December. Should be great! As Dr.Cobb always says, KEEP MOVING!
I have been training under Mike Nelson in preparation for both the Tactical strength challenge and the RKC in September. Most times I avoided big training events in the fall so I could be a little more lax on my training over the summer. Not this year! This, along with the kids schedule really took some commitment. But I feel things are paying off and I'm hoping for some big PRs.
A few days after a great 4th of July I went to sunny and WARM (117!)Phoenix for the five day Z health 9S Sustenance training. It was mind blowing in many ways, but bottom line, many things impact health. There is not a "single factor" that will change someone's health. One needs to eat well and move well to be well! The quality of trainers down there was amazing. Most had went through all the certs and I believe I met all the master trainers but one. Good stuff!
Congrats to Mike and Jodie at the news of their engagement! They make a great couple!!!!!!
Can't wait for "S Phase" or Sports phase in December. Should be great! As Dr.Cobb always says, KEEP MOVING!
Sunday, June 14, 2009
Gotta love Running
Dusted off my MMA shoes this morning after a Z health neural warm up and ran for a mile. Having not run in a looong time it was harder than I thought. In fact, my nine year old son beat me for time - I got 7:19 and he cranked out a 7:18 in his last week of school. Not sure if he is a prodigy, but his time would be considered "superior" for even a 12 year old! Maybe the test standards have been watered down I'm not sure. All I know is that the run felt great and I am going to try to do a mile run for time on a weekly basis. It also shows that sitting at a desk all day is not conducive to great CRF health. I must do more! I continue to be amazed at what marathon runners go through...and reading Brad Nelson's blog where he ran a 4:47 mile in high school gives you an idea of goals/parameters. Everyone needs them!
Some points of interest: The Z health NWU is terrific for getting you ready for running. Half way through my upper back/cervical spine was a little off and a quick neck twist and a crack and it was gone. And remember that force transmission runs all the way from your feet to the opposite side of the body and to the TMJ. All the body all the time!
As for dietary note, I got a little too much sun yesterday and was dehydrated a bit (at least I nailed some Vitamin D!). Studies have shown that performance drops 2-5% as a result of dehydration. I read that if you want to see how you will look in 20 years, look in the mirror after a marathon. I remember the sports anchor "Perk" on Kare 11 videotaping himself on a long run. As time went on, he looked tougher and tougher. A rule of thumb is to drink half your bodyweight in ounces, so if you weigh 150 you should drink 75 ounces of water per day. That is a lot and of course if you are drinking pop you will need to replace it with water. Choices!
In the meantime, I'll keep increasing my efforts for the September TSC. I truly believe that eventually your CRF will be a limiting factor in your strength training, so find a cardio activity and do your best to quantify it, so you can show progress.
Enjoy!
Some points of interest: The Z health NWU is terrific for getting you ready for running. Half way through my upper back/cervical spine was a little off and a quick neck twist and a crack and it was gone. And remember that force transmission runs all the way from your feet to the opposite side of the body and to the TMJ. All the body all the time!
As for dietary note, I got a little too much sun yesterday and was dehydrated a bit (at least I nailed some Vitamin D!). Studies have shown that performance drops 2-5% as a result of dehydration. I read that if you want to see how you will look in 20 years, look in the mirror after a marathon. I remember the sports anchor "Perk" on Kare 11 videotaping himself on a long run. As time went on, he looked tougher and tougher. A rule of thumb is to drink half your bodyweight in ounces, so if you weigh 150 you should drink 75 ounces of water per day. That is a lot and of course if you are drinking pop you will need to replace it with water. Choices!
In the meantime, I'll keep increasing my efforts for the September TSC. I truly believe that eventually your CRF will be a limiting factor in your strength training, so find a cardio activity and do your best to quantify it, so you can show progress.
Enjoy!
Sunday, May 24, 2009
King James and specificity
I'm not sure how many NBA fans we have out there anymore but the conference championships this year have been outstanding. The NBA had an identity crisis a few years ago when players decided to mix it up with the taunting fans. Not good. But there have been several times in history where ONE person can influence an entire culture change. For the NBA, it is LeBron James of the Cleveland Cavaliers. Just when it looked like you could fold up the NBA this "kid" (now 24) with three straight high school championships comes out and decides to take over the league. And he has kept his nose clean (pardon the pun) and been an absolute joy to watch.
Did anyone catch the now famous "LeBron shot" heard round the world Friday night? With his team down 2 points with one second to go, King James took the inbound pass, turned and nailed a 23 foot three point buzzer beater. WOW! My family and I are rooting for the Cavaliers so we jumped off the couch in utter disbelief. I had given up on them, thinking they didn't have a chance. But as all things go in life, it's not over until it's over.
After the game, the announcers (previous NBA players) were discussing how LeBron and Kobe Bryant practice crazy shots in anticipation of these exact circumstances. LeBron routinely shoots 40-50 foot jump shots in practice. They also take shots off balance, in different positions and with different hands. Triple teamed or wide open.
This ties right in with Z health's concept of specificity, namely, predictability. The body LOVES predictability. When the body is unsure of a movement, it may feel it's a threat and go into startle. As I watched "King James" nail his game winning shot he did not demonstrate any tension in his face or hands. He had done this many times before as they practice, practice, practice these shots.
So when you see people doing amazing things, realize the power of practice but also the power of specificity. Z's concept of doing the exercises exactly and precisely applies here. As much as practice makes perfect, it is important to have PERFECT PRACTICE.
Go Cavs!
Did anyone catch the now famous "LeBron shot" heard round the world Friday night? With his team down 2 points with one second to go, King James took the inbound pass, turned and nailed a 23 foot three point buzzer beater. WOW! My family and I are rooting for the Cavaliers so we jumped off the couch in utter disbelief. I had given up on them, thinking they didn't have a chance. But as all things go in life, it's not over until it's over.
After the game, the announcers (previous NBA players) were discussing how LeBron and Kobe Bryant practice crazy shots in anticipation of these exact circumstances. LeBron routinely shoots 40-50 foot jump shots in practice. They also take shots off balance, in different positions and with different hands. Triple teamed or wide open.
This ties right in with Z health's concept of specificity, namely, predictability. The body LOVES predictability. When the body is unsure of a movement, it may feel it's a threat and go into startle. As I watched "King James" nail his game winning shot he did not demonstrate any tension in his face or hands. He had done this many times before as they practice, practice, practice these shots.
So when you see people doing amazing things, realize the power of practice but also the power of specificity. Z's concept of doing the exercises exactly and precisely applies here. As much as practice makes perfect, it is important to have PERFECT PRACTICE.
Go Cavs!
Sunday, May 3, 2009
Reflections on the NSCA Spring Conference
The NSCA clinic was Fri/Saturday at the fine Northwestern Health Sciences University in Bloomington. It is a great place to have a conference, the only better would have been outside! Friday night had four hours of info from some of our solid members: Mike Favre, Larry Meadors/Scott Sahli (president of the MN chapter), Sean Armstead and the unrelated Nelsons (Brad & Mike T).
Saturday started with an hour long presentation by Bud Bjornaraa where he proved that in his 70s he STILL HAS IT. That guy is amazing for ANY age, and gave some great "off the beaten path" ways of fitness. After that we had 3 hours of hands on training at three different stations. I started with Mike and Brad Nelson's "Walk before you run" series, which is based on Z Health "S Phase" training protocols. It was tremendous, and I can't wait until December when I get to go through it. The next station was with Larry/Scott going over the olympic lifts. Not sure if its Z health or what, but I felt a lot better than I did two years ago at this same station. The power output derived from these lifts is amazing and cannot be denied -I feel like I should throw some of these in my routine!
The third station was with Mike Favre and he put us through some Zercher lifts/circuits and rope work. After that, another we had another four hours, starting with Mike Favre going through some program design strategies he has implemented at the US Olympic center in Colorado. Next, Ryan Johnson the strength coach of Wayzata spoke about how he has built it up the program to hundreds of participants. I met briefly with him, and plan on stopping by the school sometime soon. Brad Gillingham and Dave Ostlund chatted about powerlifting and strongman and showed how the two training styles were similar in some ways and different in others. Both of them had blown biceps to show for it - OUCH! Brad pulled a PR DL of 881 about eight months after the repair, so its proof that at age 43 you can still rebound.
Finally, Rich Heilman wrapped up the conference with the polar opposite of Brad/Dave, that of marathon and Iron Man training. He told of the ins and outs and how to peak the training in all three events. I have newfound respect for these athletes (not that I didn't already) but the mental aspect is extraordinary. Swimming 2.5 MILES and getting kicked and slapped while doing it doesn't sound that easy. Then biking 112 miles in 100 degree heat with toxic volcanic residue filling the air (in the mountains) isn't a picnic either. Oh yeah, and then go run a full marathon! After listening I felt liked I ran one...wow. Bottom line I am proud to have my CSCS and be part of the NSCA. If doctors the world over still put the CSCS intitals after their name that surely says something.
As for the soreness I felt today, it proves that a person needs to mix up their training frequently and strive for same, but different. Work with a trainer to help set up your goals and now which energy systems are required for your specific sport. But be sure that your body is ready, and that is where Z health comes into play. Everything must be firing in order for you to be at your best. While I am sore today I can still move around. And the soreness is in areas that were not working properly before - especially in my hip area and the psoas. This is a GOOD thing! Contact me if you want to be at your best.
Saturday started with an hour long presentation by Bud Bjornaraa where he proved that in his 70s he STILL HAS IT. That guy is amazing for ANY age, and gave some great "off the beaten path" ways of fitness. After that we had 3 hours of hands on training at three different stations. I started with Mike and Brad Nelson's "Walk before you run" series, which is based on Z Health "S Phase" training protocols. It was tremendous, and I can't wait until December when I get to go through it. The next station was with Larry/Scott going over the olympic lifts. Not sure if its Z health or what, but I felt a lot better than I did two years ago at this same station. The power output derived from these lifts is amazing and cannot be denied -I feel like I should throw some of these in my routine!
The third station was with Mike Favre and he put us through some Zercher lifts/circuits and rope work. After that, another we had another four hours, starting with Mike Favre going through some program design strategies he has implemented at the US Olympic center in Colorado. Next, Ryan Johnson the strength coach of Wayzata spoke about how he has built it up the program to hundreds of participants. I met briefly with him, and plan on stopping by the school sometime soon. Brad Gillingham and Dave Ostlund chatted about powerlifting and strongman and showed how the two training styles were similar in some ways and different in others. Both of them had blown biceps to show for it - OUCH! Brad pulled a PR DL of 881 about eight months after the repair, so its proof that at age 43 you can still rebound.
Finally, Rich Heilman wrapped up the conference with the polar opposite of Brad/Dave, that of marathon and Iron Man training. He told of the ins and outs and how to peak the training in all three events. I have newfound respect for these athletes (not that I didn't already) but the mental aspect is extraordinary. Swimming 2.5 MILES and getting kicked and slapped while doing it doesn't sound that easy. Then biking 112 miles in 100 degree heat with toxic volcanic residue filling the air (in the mountains) isn't a picnic either. Oh yeah, and then go run a full marathon! After listening I felt liked I ran one...wow. Bottom line I am proud to have my CSCS and be part of the NSCA. If doctors the world over still put the CSCS intitals after their name that surely says something.
As for the soreness I felt today, it proves that a person needs to mix up their training frequently and strive for same, but different. Work with a trainer to help set up your goals and now which energy systems are required for your specific sport. But be sure that your body is ready, and that is where Z health comes into play. Everything must be firing in order for you to be at your best. While I am sore today I can still move around. And the soreness is in areas that were not working properly before - especially in my hip area and the psoas. This is a GOOD thing! Contact me if you want to be at your best.
Subscribe to:
Posts (Atom)
