Quick Training - 6/28/09

A quick session today.

Movement Prep - Ankle/Arch Prog, Closed Chain Dorsiflexion, Active Leg Drop, Brettzel, Neck Prog, Cossack

-TGU sandal x 5/5
Stayed tight and focused on perfect movement.

-20 min road run in the VFF
Feeling better every time.

That's it!

Sat Training - 6/27/09

Gotta say I've been liking this little change in the training that's been taking place. I'm not beat to crap from doing endless reps so I get to focus more on the movements and reps that I do complete. And on top of that my back is not sore at all anymore and my neck that has given me trouble for years now is feeling much better and close to being free of irritation. Good stuff. I had a friend do the FMS on me the other day to help him learn and I scored an 18. 2 on the squat and 2/3 on the lunge and hurdle step. Normally those are 3/3 and I have trouble with the leg raise and sh mob. but I have really been working on mobility and it cleaned up and was symmetrical. This just shows that you must keep an eye on the good stuff as well. I went through a hip flexor stretch progression and bumped back to 3/3 on both.

Movement Prep - Ankle/Arch Prog, Closed Chain Dorsi, Active Leg Drop, Brettzel, Neck Prog, Cossack

-Goblet Squat w/ Front Raise 8KGx5 - 3 sets
One of Mr. O'Connor's inventions. At the bottom of the squat you extend and raise your arms as high as you can, let all the "slack" get pulled out of your back and stand. I tried a 12 to start and had to drop to an 8 if that says anything.
Superset w/
-Ballet Heel Raises x 10 - 3 sets

-BUTGU 16KGx1/1 - 3 sets
Focused on Kelos Sthenos.
Superset w/
-Neg Handstand Push Ups w/ Assist x 3 - 3 sets
Got in a handstand position with my heels on the wall and took a slow negative, kicked out straightened my arms and went back up.

-Indian Club practice 15-20 min
Still using the same moves I learned in the beginning. Might explore a few new ones tomorrow.

-Run in the VFF
Went for the same extended run as Thurs, maybe 20-25 min. The calve started sore in the same spot and then loosened as I went. The feet are feeling much better.

That's it for today.

Thursday's Training - 6/25/09

Movement Prep - Core Act. Rock, Ankle/Arch Prog, Brettzel, Passive Leg Drop

-SLDL 24KGx5/5 - 3 sets
Superset w/
-Half Kneeling BUP 12KGx5/5 - 3 sets

-TGU 24KGx1/1

-Indian Club practice
Still practicing the 4 or 5 different moves I learned the first day. They are getting easier but still need work.

-Running in the VFF
I added a little length to the run today. Nothing big maybe an extra 10 min but I noticed the difference.

Indian Clubs and Barefoot Running - 6/23/09

Not a lot of time today, but I did get some cool new toys in so...I had to play around a little. I got some 2lbs indian clubs and a DVD with Dr. Ed Thomas going over some basic moves. I have a lot to learn, but out of the gate these things seem pretty cool. I spent about 30-45 min with them today. They worked the shoulder and grip pretty good and got the HR up. I'll post more as get a little more time with them.

I also took about a 15 min run in the VFF and worked some neck and t-spine mobs throughout the day.

Sunday's Session - 6/21/09

Movement Prep - Ankle/Arch Prog, Closed Chain Dorsiflexion, Brettzel, Sh Sweep, Passive Leg Drop, Sup/Ecc Squat, Neck Prog, Lat Trunk Flex, Standing Spinal Rot

-Half Kneel/Chop w/band x 10/10 - 2 sets
Superset w/
-Arm Bar 28KGx30 sec - 2 sets
-Hard Roll Pattern x1/1 - 3 sets
-2 KB BUC x5/5 - 5 sets
Superset w/
-Ballet Heel Raise x8 - 5 sets
-CoC #2 - 3 closes on right, none on left
-More barefoot running

That's it!

I Now Consider Myself a Barefoot Fanatic

So I've been going this way for awhile now, but the more I learn the more it just makes sense. I was finally convinced when I listened to the replay of Geoff Neupert interview Gray Cook last night. The foot needs to be worked and moved just like the rest of the body and it just doesn't happen the right way in nice cushy shoes. I have been adding a lot more foot/ankle work to my sessions and I actually took a run today for the first in about 3-4 years, barefoot of course. It felt good, took a few strides to get adjusted, and went smooth the rest of the time. It wasn't a very long run(10-15 min) but that is how it goes. This is definitely a self-limiting exercise and needs to be built up. I got turned on to a cool book(Born to Run) that is about a tribe in Mexico that does crazy distance like ultra marathons in sandals that are basically strips of leather on the soles of their feet. Their movement patterns would have to be perfect to hold up over that kind of distance. Not to mention they are some of the best in the business at these distances. I'll get the book next week and give reports as I go. Here's today.

-1/2 TGU(w/ breakdown drills x 3) Shoe x 1/1
I did these with Kendra before I started my actual session. Pretty cool, instead of weight we balanced a shoe on the up hand and went through the move. If we got into a bad position the shoe dropped. Way tougher than it sounds and great for learning where you are.

Movement Prep - Ankle/Arch Prog, Brettzel, Sup/Ecc Squat, Active Leg Drop, Neck Rot, Neck Lat Flex, Neck Ant/Post Glide, Neck Lat Glide, Neck Circle, Trunk Lat Flex

-SLDL 24KGx5/5 - 3 sets
Superset w/
-Assisted Handstand x20 count - 3 sets
Feeling better I counted to 20 in my head so the count may have sped up as I got fatigued.
-Various Swing Techniques and Juggling
I played around with some outside the leg swings, moving swings, and juggling.
-Barefoot Running 10-15 min
I actually wore my vibram and those were enough to allow me to run on the road. I may get into some trail running but right now the distance is short enough that the road is alright.

Thursday's Sesion - 6/18/09

Movement Prep - Ankle/Arch Prog, Brettzel, Sh Sweep, Sup/Ecc Squat, Passive Leg Drop, Neck Rot, Neck Lat Flex, Neck Lat Glide, Neck Circle

-Half Kneel/Chop w/band x10/10 - 2 sets
-Repetitive TGU(position x 3) 16KGx1/1
-Explosive Step Up Pattern w/anterior valgus pull x 30/30
-1 Arm Push Up x3/3 - 5 sets
Used various to heights until I found a good one.
-Various Swings - 5 sets
Practicing different styles
-CoC #2 - 3 attempts each side
The right is still closing better than the left.

That's the day!

Jeff O'Connor is coming to Illinois

Senior RKC Jeff O'Connor will be featured in a kettlebell workshop/seminar the Benningfield Chiropractic is hosting on July 11th. Here are the details.

Session ONE: Kettlebell Basics
Time: 9:00a.m. - 1:00p.m.
-Swing
-Turkish Getup
-Clean
-Press
-Squat
-Snatch


Lunch
1:00p.m. -1:30p.m.
(Provided with full day attendance)


Session TWO: Youth / Adolescent Fitness & Athletic Development*
Time: 1:30p.m. - 5:00p.m.
-Kettlebell exercises that are appropriate for sports development
-How kettlebells reinforce movement techniques
-How to apply kettlebells to your athletic development program


Pricing
Early Bird by June 19th
$100 Session One $150 Sessions One and Two (includes lunch)

After June 19th
$125 Session One $200 Sessions One and Two (includes lunch)
*Participants must attend Kettlebell Basics in order to participate in Youth & Adolescent*

Specials
First 5 to sign up will receive FREE FMS (Functional Movement Screen)
Buy 3 spots and the fourth spot is FREE


To Sign-up: Benningfield & Associates 309-692-6800
Ask about Team Rates

The workshop will be held at the Midwest Sports Complex - 12026 N Old Galena Rd, Mossville, IL 61552
This complex is located just outside of Peoria, IL.

Please email me(Carl Sipes) with any questions you may have at carlsipes@gmail.com or call 309-692-6800 to reserve your spot.

This Mornings Training - 6/16/09

Movement Prep - Ankle/Arch Prog, Brettzel, Sh Sweep, Supine/Eccentric Squat w/band, Passive Leg Drop

-TGU 16KGx3/3
Just straight get ups trying to apply what I have been learning about the move.

-Hand Stand Practice
Fun and much tougher that I thought it would be. Let me feet rest on the wall and just held the lock out position.

Superset w/

-SLDL 24KGx5/5

-Snatch/Clean/Swing 24KGx5/5/5 on each arm
Just to practice the moves a little.

-CoC #1 x5/5 - 2 sets
Worked on the setting the gripper and wrist position during the crush.

That's it!

Mobility and Some Fun - 6/14/09

Had a long day of helping some family move yesterday, so I figured I better move a little.

Movement Prep - Ankle/Arch Prog, Passive Leg Drop, Supine/Eccentric Squat w/band, Brettzel, Lower Body Rot/ T-spine

-Hanging Sh Pack x5

-Half Kneel/Chop x10/10 - 2 sets

-Ballet Heel Raise x10 - 2 sets
Much tougher than they sound. ;-)

-1/2 TGU(breakdown drills x 3) 16KGx1/1

-Juggling Practice 16KGx10-12 min
Been awhile for this. Lots of fun and actually felt pretty good.

That's it, just a little movin' around.

More Get Ups and Quick Hips - 6/11/09

Good stuff tonight.

Movement Prep - Lying Squat(eccentric w/band), Passive Leg Drop, Rib/Roll/T-spine, Brettzel, Lower Body Rot/T-spine

-Arm Bar 32KGx30 sec - 2/arm

-1/2 TGU(w/breakdown drills x 5) 16KGx1/1

-Ankle Mob Prog/ Closed Chain Dorsiflexion/ Toe Touch Prog

-Explosive Step Up Pattern w/ anterior valgus pull x 30/30, BW x 30/30

-Swing BWx10, 32KG 2 hand x 15, R hand x 10, L hand x 10 - 3 rounds

Off to practice the FMS a little more.

Got It When I Could - 6/9/09

Had to split the session into 3 parts. Got the work in while Gray took her naps.

Part 1
-Rib/Roll/T-spine
-Brettzel
-Sh Sweep
-Lower Body Rot/T-spine
-Arm Bar 24KG x 1min - 3/arm

Part 2
-1/2 TGU(repetitive style - 3/position) 16KGx1/1 -5 sets
I repeated each position of the 1/2 TGU 3x before I moved on but only on the way up. I'll try on the way down as well next time.

Part 3
-SLDL 24KGx5/5 - 3 sets
Felt good, all the patterning work with the stick really helped.
-Split Stance Push Press(wt on front foot side) 24KGx5/5 - 3 sets
-Swing 24KG 2 hand x 10, R hand x 10, L hand x 10 - 3 rounds

Good stuff today.

Quick One - 6/7/09

-Rib/Roll/T-spine

-Brettzel

-Lower Body Rot/T-spine

-Hanging Sh Pack x5

-Hip Flexor Stretch

-Single Leg Drop

-Hard Rolling Pattern

-1/2 TGU 16KGx2/2

That's it.

Shoulders are Getting Closer - 6/6/09

I had my shoulder mob. screened before the training and they are withing about 3/4" from each other. One is just in the 3 range and one is about 1/2" away.

-Rib/Roll/T-spine

-Brettzel

-Lower Body T-spine Rot

-Hip Flexor Stretch

-Arm Bar 24KGx45 sec - 2/side

-Half Kneel/Chop Med. Band x 10 left/x15 right - 2 sets

-Progressive TGU 16KGx1/1
Ridiculously tough! 1 was all I could handle on each side. I made sure to do it the Kalos Sthenos way, creating as much tension with the shoulder pack as possible and moving as smoothly as possible.

-Ankle Mob. and Arch Strength

-Explosive Step Up Pattern w/ Anterior Valgus Band Pull x30/30
Right felt much better than the left.

-Continuous Lunge 24KGx5 front/5 back - 2 sets

-Swing Variations BW/24/32KG
Went through a ton of stuff...fast and loose, toes up, hard-style all good stuff.

-Rolling Thunder 100LBSx1/1, 125LBSx1 left/fail left - 2 sets

-2 G2's bent DU w/ IMP's
Tried rev. but couldn't get it.

That the day.

Workin' the Basics - 6/4/09

Need to get my shoulders squared away. Here's the deal.

-Rib/Grab/Roll
Awesome for t-spine rotation. Great starter.

-Brettzel
Taking the motion a bit farther and adding a few new dimensions.

-Lower Body T-spine Rot.
A little patterning of the blades.

-Arm Bar 16KGx1min 2/side

-Hanging Shoulder Pack
Should have done this before the arm bar after I thought about it.

-Half TGU 16KGx15 min of practice
Many different sequences and moves within the move. Working on good positioning and keeping the right stuff tight/loose throughout the move.

-Ankle Mob. Work and Stretch
Trying to set the feet right before the swings.

-Swings BW/24KG
Again, many variations. Started with the patterning, did some on an incline, finished with hard-style.

-Blob Work
This thing is starting to piss me off. Some days I got some I don't. Hoping getting the shoulders straight will improve the grip and vice versa.

That's it. This will be the majority of the work for awhile. Will try and practice at least a little bit daily. Probably need to add some j-rope or something to get the HR up.

On another note, passed the on-line FMS test. Just need to film the case study and send it to Brett now.

A few pearls I took home from the CK-FMS.
-foot stability and ankle mobility are very important
-you must have mobility of a part before you can have stability
-fixing small things can have a positive effect on big things
-things don't always have to be hard-style
-the TGU is a way under used move
-the majority of the time simpler is better, it doesn't have to be hard to be effective
-train with a purpose don't complete random acts of variety
-let the screen write the program for you

I'm sure there are more of these I'll be writing about in the future.

Practice, Practice - 6/2/09

Takin' it down a notch and refining some technique I found I need to refine.

-T-spine mobs.

-Arm Bar 16KGx1min or so - 2/side

-1/2 Naked Get Up
Went through many different variations. Really trying to get a good feel for this move. I read Kalos Sthenos and it gave a really good plan of attack to master this awesome move.

-Swing Patterning
Explosive body weight swing. Very cool going to learn more about this type of training.

That's it for today. Keepin' it simple.

Back From the CK-FMS

Let me start by saying it was a great 4 days in St. Paul. I have been practicing the FMS for about 6 months or so now. Clumsily working my way through it. At first I didn't really understand how to use the FMS as a system. I thought it was just a test to see if someone needed to work on more squats, lunges, or one legged balance. I pretty much tossed the other tests to the side and sometimes didn't even administer them. When I started reviewing the "Secrets of" series the actual system started to became a bit more clear but I didn't have my "AH Ha" moment until this past weekend. The entire system was brought together, wrapped up in a neat little package and handed to me. I really can't say enough about how much I learned this weekend and how easy it can all be. I now understand what I am looking for, what I need to go after first, and how to show people immediate results. Very cool stuff! This really works hand in hand with kettlebell training and just strength and conditioning in general. I look forward to really fine tuning my skills as an FMS practitioner which will in turn fine tune my skills as a trainer. I'm really looking forward to the good things I know will come from entire philosophical change I have made in the way I think of and perform my training duties.

Oh yeah, I also passed my snatch test. 100 reps with the 24 in about 4:20-4:25.