Catchin' Up

First off, the workshop with Jeff was great. We spent about 3 1/2 hours in the morning going over foot and ankle work, TGU's, and swings...very deep! The second half of the day was spent on athletic development and had a lot of things that would apply to everyday training as well. Needless to say the day gave me many things to work on with myself and my clients. If you ever have the chance to spend any time with Jeff I would highly recommend it, not only is he a stand up guy but he really knows his stuff. Beau Bentley(another RKC from OK) and Rush( Jeff's son) also came along to help out. I'll have more to say about this day as I get time to go through the material.

Sunday 7/12/09
Movement Prep - Core Act/Rock, Brettzel, Dorsiflexion Stretch, Closed Chain Dorsiflexion, Ballet Heel Raise

-Small Jumps x 50 2 sets
Natural recruitment of basically the entire body.

-Skip Practice
Forward/Back, Side/Side, Cross Body, Carioca - Great movement pattern.

-Hard Roll Pattern

-Arm Bar/Side Press 12KG/2 sets

-BUTGU Roll to Press w/ breakdowns 12KG

-Swing(nat. rec.) 24KG and 32KG

-Small Jump Landing Practice
Absorbing the impact.

Tuesday 7/14/09
Movement Prep - Hard Roll, Brettzel, Pump/Pry, Dorsi Stretch, Closed Chain Dorsi

-Small Jump and Skip Practice
Feels much stronger after just a few days practice.

-Arm Bar 24KGx30 count/ 2 sets

-Goblet Squat/Front Raise 12KGx2 - 2 sets
Awesome move! I've been practicing this a few times a day. Great to pry the hips open and really extend the entire back.

-Swing Variations 32KG

-Explosive Step Up and Jump Landing Practice

These last 2 sessions don't sound like much but the nervous system has been fried! I've also snuck in some Indian Club practice here and there.