Haven't been logging training much if at all lately. I am in the full swing of exams. Not that it has stopped me.
Recently I've been doing a lot of tumbling, really simple stuff. Got this book the tumblers manual and it presents a comprehensive list of progressions. It's amazing what progress is possible if one starts at the basics and builds up slowly. In a very short space of time I aquired the balance to properly handstand for a decent length of time instead of wobbling all over the place. Something I've been trying to achieve for... hmm.. about 15 years.
So the last week I've tumbled everyday, and done the program minimum with the 32kg bell. Something which is long overdue.
Started the week with 2 shaky getups per side, ended the week with 3 smooth getups per side. Swings were horrible, I just did them and didn't think too much about it.
Mountain biked several times. Did some hill sprints.
Did some car pushing... "special strength" woohoo.
Training in the gym have been doing clean and press ladders with pullups. I've leaned out considerably lately, and haven't lost any strength, just gained mobility and endurance. Probably speed too.
Today at the gym I set a new clean and press PB @ 60kg. 65kg didn't budge. Todays session:
warmup complex (after foam rolling and stretching)
5 cycles with empty bar
power snatch x8
overhead squat x8
goodmorning x8
back squat x8
row x8
front squat
60kg x 4
70kg x 3
80kg x 3
80kg x 4
80kg x 4
clean and press
40kg x 1
50kg x 1
60kg x 1
65kg miss
clean and press 50kg superset with matching number of pullups:
1,2,3,4
1,2,3
1,2,3
Really happy to have pressed 60kg, pressing has always been difficult for my thanks to my longish arms and spending the bulk of my life in a very thin frame. a big plate each side is just cool.
Sunday, 20 June 2010
Sunday, 13 June 2010
It has been a while
since I last logged my activity:
Friday 11th - biking. Box hill and Mickelham. FInished with a single car push ~30 meters
Saturday 12th - tumbling.
Today - tumbling to warm up. 12mins of swings as nauseum with 32kg, pump stretch to recover, 5mins of getups with 32kg. car push down drive to finish.
Friday 11th - biking. Box hill and Mickelham. FInished with a single car push ~30 meters
Saturday 12th - tumbling.
Today - tumbling to warm up. 12mins of swings as nauseum with 32kg, pump stretch to recover, 5mins of getups with 32kg. car push down drive to finish.
Monday, 7 June 2010
Running.
It is often assumed that anyone can run, yet at least 80% of people I see run with horrendous form, including myself. I view running as a skill, something to be played with and learned. It's gotta be practiced, perfected and enjoyed. Silent running is good running, effortless running is good running. I'm not there yet, are you?
Training over summer.
SOme similarities with this and my previous post. I've devised a plan which I'll be trying over summer. It's general and vague in implementation, but I hope to achieve a little muscle and a lot of power and stamina. This way of training will also keep me really mobile.. which I think is one of the big downsides of focusing on pure weight training. Yes I stole the first couple of points from Dan John!
1. Pick stuff off the ground.
2. Put stuff overhead.
3. Push things for time or distance.
4. Run hills.
5. Practice basic movements.
Breaking down these points, in my mind, with my equipment and my needs:
1. Anything which is to be put overhead must first be picked up. A bit of kettlebell work, a bit of barbell work.
Deadlifts - done heavy, to stimulate the CNS, and done with good form.
2. Kettlebells and barbells.
3. This is where a lot of work is to be put in. Pushing something really heavy, like a car, with strong form and good leg drive is an incredible exercise.
4. I love running. I love running fast, and hills are evil. Hill sprints are also mandatory. Running down the hills (FAST!) is a co-ordination and agility exercise in itself.
5. Goblet squats. Get-ups. Swings. Stretches etc. Basic things like chin ups and handstand work, tumbling etc. Mobility.
Boom.
1. Pick stuff off the ground.
2. Put stuff overhead.
3. Push things for time or distance.
4. Run hills.
5. Practice basic movements.
Breaking down these points, in my mind, with my equipment and my needs:
1. Anything which is to be put overhead must first be picked up. A bit of kettlebell work, a bit of barbell work.
Deadlifts - done heavy, to stimulate the CNS, and done with good form.
2. Kettlebells and barbells.
3. This is where a lot of work is to be put in. Pushing something really heavy, like a car, with strong form and good leg drive is an incredible exercise.
4. I love running. I love running fast, and hills are evil. Hill sprints are also mandatory. Running down the hills (FAST!) is a co-ordination and agility exercise in itself.
5. Goblet squats. Get-ups. Swings. Stretches etc. Basic things like chin ups and handstand work, tumbling etc. Mobility.
Boom.
Tuesday, 18 May 2010
Scribbling down a training plan for track running before i forget
An unconventional training plan for 400m up to 1600m with manipulation of variables.
Toolbox:
Hill sprints/runs (a run being anything over ~20 seconds).
Kettlebell swings and get-ups.
Deadlifts and plyometrics. General strength for upper body (ie pushups, chin ups).
Core work.
more to come
Toolbox:
Hill sprints/runs (a run being anything over ~20 seconds).
Kettlebell swings and get-ups.
Deadlifts and plyometrics. General strength for upper body (ie pushups, chin ups).
Core work.
more to come
Sunday, 25 April 2010
My first XC MTB race
26 miles - the Super Series South Downs 'Ups and Downs'.
Got lost about 3 miles in with a handful of other riders, ended up taking a detour which cost around 40mins! This is all thanks to general public taking down the signs which point us in the right direction! So thanks go their way.
About 4 miles from the end I destroyed my back tyre on a fast downhill stretch, looked like a stress puncture, due to excessive enthusiasm. Consequently, as I had no inner tube for repairs, I hoisted the bike onto my back and started jogging. Covered about a mile (with an unparalleled feeling of failure, but a grim determination) before a kind samaratin passed me. I gave him a fiver for a spare inner tube and 5mins later was back on track.
Some of the climbs throughout that race were absolutely brutal, like I've never experienced before. I found it important to go into another world during some of those ascents, the pain was too unbearable for this reality. However I made a pact with myself to persevere, and as a result never got overtaken.
I felt that my downhill speed had a huge impact, not only does the small adrenaline hit help a lot with the immediate ascent but I push my time that little bit further.
The strength training had a huge impact. Although the balance is utterly necessary, I felt that without the strength in my legs I would have failed on many of the climbs, it just allowed me to push when otherwise I would not have, or when others may not be able to. It's like a secret reserve fuel supply.
It may have been in my mind, but it felt like I was breathing so much heavier than those around me. I told myself to keep breathing deep the entire race and never hold my breath, it helped big time. Despite the exhaustion at the top of each ascent, a quick time on the flat or downhill was all I needed to recover most of that energy back. Interval training anyone?
Being technical makes a huge difference, from powering up really steep descents, changing gears mid climb and to flowing down a twisty singletrack and bunny-hopping over the gorge to avoid bike damage or death. Having that technicality seems an absolutely essential aspect of XC racing. I love the multi-dimensional aspect of that.
So my take-away lessons from this race are:
Got lost about 3 miles in with a handful of other riders, ended up taking a detour which cost around 40mins! This is all thanks to general public taking down the signs which point us in the right direction! So thanks go their way.
About 4 miles from the end I destroyed my back tyre on a fast downhill stretch, looked like a stress puncture, due to excessive enthusiasm. Consequently, as I had no inner tube for repairs, I hoisted the bike onto my back and started jogging. Covered about a mile (with an unparalleled feeling of failure, but a grim determination) before a kind samaratin passed me. I gave him a fiver for a spare inner tube and 5mins later was back on track.
Some of the climbs throughout that race were absolutely brutal, like I've never experienced before. I found it important to go into another world during some of those ascents, the pain was too unbearable for this reality. However I made a pact with myself to persevere, and as a result never got overtaken.
I felt that my downhill speed had a huge impact, not only does the small adrenaline hit help a lot with the immediate ascent but I push my time that little bit further.
The strength training had a huge impact. Although the balance is utterly necessary, I felt that without the strength in my legs I would have failed on many of the climbs, it just allowed me to push when otherwise I would not have, or when others may not be able to. It's like a secret reserve fuel supply.
It may have been in my mind, but it felt like I was breathing so much heavier than those around me. I told myself to keep breathing deep the entire race and never hold my breath, it helped big time. Despite the exhaustion at the top of each ascent, a quick time on the flat or downhill was all I needed to recover most of that energy back. Interval training anyone?
Being technical makes a huge difference, from powering up really steep descents, changing gears mid climb and to flowing down a twisty singletrack and bunny-hopping over the gorge to avoid bike damage or death. Having that technicality seems an absolutely essential aspect of XC racing. I love the multi-dimensional aspect of that.
So my take-away lessons from this race are:
- Wear better shoes. My lace got caught in the chain on one of the downhills which was fun.
- Bring 2 spare inner tubes, and a pump!
- Keep breathing, in nose (and mouth a bit), out mouth.
- Keep peddling. Get the devil out of my mind. Singing to myself, or mumbling some random nonsense seems to do the trick.
- Standing up in the bike really helps the legs stretch out and recover.
- Pedalling downhill also helps the legs to recover, I assume by flushing blood to them while not undergoing any resistance.
- Downhill: look ahead, pick the line, attack it without holding back. Have trust in the bike.
- Biking is as much glutes and hips as it is quads!!!
Saturday, 17 April 2010
Some thoughts on training, why we should listen to our body etc.
I'm not really all that big a fan of the word 'functional' when talking about training. Too often it's meaning is confused and misled. On the one hand we have a large mass of people believing the pinnacle of functional training is stability balls, bands and medicine balls. A whole other cleek of trainers believe functional training is the advocation of bodyweight exercises only, or weighted overhead squats and lunges.
Running in trainers is functional, running barefoot is even more functional (more on that later). Rarely do I see running as an advertised product, probably because there is little to sell, if there is something to sell which is running related, you can count on it being anti-functional.
If you have a car, it needs maintainance. Improving a car by putting a bigger engine it might make it go faster... for a while. That is until some other component explodes because you haven't considered the result of your improvements.
Our body is no different, it needs maintainance. However we require less maintainance and repairs if we treat ourselves with respect. If a nut or bolt is loose, improving the component is not going to address the weak point in the structure.
If you are not correcting problems that arise in your training, you are not training efficiently. You are stacking more problems on top of dysfunction. I recently discovered that I am substituting hip extension for back extension, which might explain why I always get so tight after a few sets of deadlifts. My glutes aren't firing when they should be doing so. This is a problem area I am addressing by including a correction in every single warmup I do. Talking of warmups, here is mine now in chronological order:
This warmup is good for me, and is oriented around the hips, and general mobility.
Unfortunately I think there is a lot of misguidance in the fitness industry. Money fuels everything. We have exercise machines, gadgets and even shoes that advertise that you can get toned up without any effort.
Talking of shoes, I hate running shoes, wearing a pair just doesn't feel right anymore. Since going minimalist I officially no longer have any bother with shin splints, yet I run further and longer. Although it flared up in the rugby season when I was running around in cleats. Oh and my calves are looking more 'toned'.
I find it amusing how if someone is discovered to have a problem with their running the solution is not to fix that form but to provide a pair of shoes which will 'correct' the issue. Is this fixing the problem or just covering something up? The problem may not be muscular, but neuromuscular. The problem might not be tightness, but stability.
If somebody can't squat properly and to depth does that justify raising their heel with blocks of wood or sending them over to the leg press machine? No it means they should practice until they can do it properly. It's the same with all skills, and running is no different.
Explore all possible areas, try all things. Dare to be different.
Running in trainers is functional, running barefoot is even more functional (more on that later). Rarely do I see running as an advertised product, probably because there is little to sell, if there is something to sell which is running related, you can count on it being anti-functional.
If you have a car, it needs maintainance. Improving a car by putting a bigger engine it might make it go faster... for a while. That is until some other component explodes because you haven't considered the result of your improvements.
Our body is no different, it needs maintainance. However we require less maintainance and repairs if we treat ourselves with respect. If a nut or bolt is loose, improving the component is not going to address the weak point in the structure.
If you are not correcting problems that arise in your training, you are not training efficiently. You are stacking more problems on top of dysfunction. I recently discovered that I am substituting hip extension for back extension, which might explain why I always get so tight after a few sets of deadlifts. My glutes aren't firing when they should be doing so. This is a problem area I am addressing by including a correction in every single warmup I do. Talking of warmups, here is mine now in chronological order:
- Foam roll and stretch.
- The 'Cook' hip lift (basically a one leg bridge with the other knee pulled to chest to prevent back extension, tiny range of motion, massive benefit). Followed by psoas stretch and repeated 2 or 3 times.
- Goblet squat.
- Hips high get-up.
- Pump stretch.
This warmup is good for me, and is oriented around the hips, and general mobility.
Unfortunately I think there is a lot of misguidance in the fitness industry. Money fuels everything. We have exercise machines, gadgets and even shoes that advertise that you can get toned up without any effort.
Talking of shoes, I hate running shoes, wearing a pair just doesn't feel right anymore. Since going minimalist I officially no longer have any bother with shin splints, yet I run further and longer. Although it flared up in the rugby season when I was running around in cleats. Oh and my calves are looking more 'toned'.
I find it amusing how if someone is discovered to have a problem with their running the solution is not to fix that form but to provide a pair of shoes which will 'correct' the issue. Is this fixing the problem or just covering something up? The problem may not be muscular, but neuromuscular. The problem might not be tightness, but stability.
If somebody can't squat properly and to depth does that justify raising their heel with blocks of wood or sending them over to the leg press machine? No it means they should practice until they can do it properly. It's the same with all skills, and running is no different.
Explore all possible areas, try all things. Dare to be different.
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