What do you Overhead Lockout Walk?

Not a common question is it? What we normally hear is the testosterone enhanced question...What do you Bench?

Please don't misunderstand my statement against the bench press. It is a very good indicator of upper body strength and potentially strength endurance when applied appropriately. My biggest gripe with the bench press is that it is SEVERELY overused by our exercising populations.

Try increasing stabilizer strength as an alternative. Peform a 1-RM 1 arm press test using your kettlebell. Can you walk the length of a 100 yd. field while maintaining an overhead press of at least 80% of this 1-RM? Most populations can't because of the imbalance between the prime movers of the press and the weaker trunk stabilizers that provide the ability to walk with your max press overhead.

Give it a try and expand your true strength.

Todays Workout:

1a. 1 Arm Swing 5 X 10/10

1b. 1 Arm High Pull 5 X 10/10

In a 60second:60 second work:rest ratio

3 rounds:

2a. Double Farmers Walk X 60 seconds

2b. Double Overhead Lockout Walk X 60 Seconds.

Have a productive day!

Training for the TSC? Use the RSR!

Last year (April, 2009) I competed in the Tactical Strength Challenge, or TSC. A great event to participate in using it as a goal in your training, particularly if you are Hardstyle! I tested my deadlift in late December, 2008 and it sucked by my standards....385 lbs. I found it ridiculous that I could not lift 2X my bodyweight (195) for this lift.

I consulted one of my training mentors and he suggested applying the Russian Squat Regimen (RSR). RSR is a very aggressive approach to increasing your squat. When applied to the deadlift I discovered it to be very effective. In fact, the article of reference my mentor referred me to was written by Brett Jones, Master RKC and was titled "Programming for the Deadlift". In this article Brett identifies several programs for increasing your deadlift. We ultimately decided that we start with the pre-RSR, a five week program. After the pre-RSR, I would break for a couple weeks of maintenance then attempt the 6 week RSR.

I began the pre-RSR in January. My DL improved 15 pounds to 400; this was somewhat disappointing because I had heard of 50 pound increase stories from people. After a two week break, a break that was used for rest and maintenance I began the RSR.

The RSR was much more challenging. After the 6 week program the competition was the following Saturday. I max tested at 435 on Monday, then ultimately 450 the day of the competition (Saturday). The program worked for me to a tune of a 65 pound increase.

The beautiful thing about the RSR protocol is that it is built on FOUNDATION and the PRINCIPLES of the lift, not necessarily lifting heavy. You will perform a multitude of deadlifts during this program. This repetition will eventually translate into getting your body in tune with the bar as one unit.

Since April of 2009 I have had nothing but success when I aplly the RSR to both my advanced and intermediate clients. Deadlift maxes have increased in these people from 25 to 85 pounds when we apply this program. I believe it is a good idea to begin with the pre RSR because most people are not accustomed to the amount of volume the RSR will provide.

If you are competing in the TSC this April then the timing is perfect to get on this program. I am attaching the links for your reference to Brett's article and the TSC homepage.

Good, solid training to everyone!

www.tacticalstrengthchallenge.com

www.enhancedfp.com/training/strength/programming-deadlift-brett-jones

The Piriformis/Piriformis Syndrome

My approach to training has mellowed as I age. Joint mobility and human functional movements are replacing the guerrilla warfare grip it and rip it workouts.

My second knee surgery was in May of 2008 and was 20 years after my first surgery on the same lateral meniscus. A minor surgery however very unpleasant when you wait 15 years by "living with it" and develop poor gait habits. Today I have no lateral meniscus and a slightly lower bottom position while squatting.

I have always been an external rotator, meaning my muscles of the hip externally rotate the femur when walking. Through my 15 years of poor gait that external rotation was more and more pronounced. After surgery, when I began walking again I developed a severe pain in my hip muscle and accompanying sciatica down my right leg. Years of accelerated external rotation and the hip overcompensating for the lack of post surgical knee support culminated with an inflammation of a muscle in the hip; an inflammation that led to pressure on the Sciatic nerve causing the sciatica. The problem is similar to sciatica developed in the low back, just a different location.

This was my introduction to the Piriformis muscle and Piriformis Syndrome. Professionally it was the best thing that could have happened. I learned that if I did not pay attention to my joints and muscle preparation I would not be efficient with my clients or in my own training.

Since May of 2008 I have come across many people with similar problems. The signs and symptoms of an external rotater are: foot/feet pointing laterally instead of straight ahead, pain or rubber band feeling in the pirformis muscle, and sciatica. To test yourself perform the piriformis stretch (pictured) or the pigeon pose stretch. In most instances, people have an imbalance on one side....one side will be tighter than the other. These stretches are staples in our warmup regimen. I recommend them daily.

Shake-ology

I am borrowing this term from the P90X/Team Beachbody contingent; gotta give props when you use the material of others.

I do not preach the use of shakes and products that include man made ingredients. The great Jack Lalanne said it best....."If man made it, don't eat it".

With all respect to the purest of the pure, we do have a society that utilizes nutrition shakes in their daily life. With shakes I abide by the five ingredient philosophy. If the powder/product has more than 5 ingredients, don't use it.

Here is my recipe:

4 oz. Ardens Garden Nutri-Boost or Almond Milk

4 oz. water

1/2 c. mixed fresh fruit

2 T. Flax Seed Meal (always look for ground flax)

1 scoop Pea Protein Powder - 4 ingredients

THE gym in your hand

I will argue that the kettlebell, when used in hardstyle philosophy, is the most multifaceted training tool available to you.

For simplicity sake let's compare it to the dumbbell:

Anyone that compares/uses the dumbbell as a replacement tool for the kettlebell needs to get an education....or at least learn or try training with a kettlebell APPROPRIATELY. There is no dumbbell simulation of a swing, squat, press, clean, snatch, or Turkish Get Up that compares to the benefits of these exercises using a kettlebell, the real gym in your hand.

As with most training tools, the dumbbell does have a purpose. It can be used to simulate the aforementioned movements (inefficiently when compared to the kettlebell) and is the safer tool when performing specific biomechanical movements. When including safety into the equation, the dumbbell may trump the kettlebell when pressing from the supine position. Additionally, the dumbbell is ideal when training shoulder specific range of motion exercises that may be beneficial to the golfer, baseball player, and rehab patient. Furthermore, the dumbbell is the safer device when performing ground based rows (the renegade row), albeit these rows are not in the same universe as the superior benefits of the ground based row using kettlebells.

A little about misuse:

As with most industries of business, personal trainers will take the kettlebell and invent silly movement variations of the swing, press and God forbid, the Turkish Get Up without the practical experience of learning the movement before you apply the external resistance. One of my favorites is the trainer that coaches their client to "get up any way you can" when performing a TGU, instead of following the protocol of the exercise. To quote my favorite Master RKC, "you want to feel the pothole in the road with the TGU".

If you don't know how the use the tool leave it in the toolbox or find someone that can teach you how to use it....APPROPRIATELY.

Have a great weekend. I am off with my 1 kettlebell and my bodyweight to perform snatches, thrusters, push ups, squats, burpees, sit ups, clean and press, 1 arm row and swing.......MULTIFACETED.

Getting personal

Two 5 minute bouts on Monday:

1. Baseline

500m row (1:39.2)

40 Air Squats

30 Sit Up

20 Push Up

10 Box Jumps

T - 5:15

Rest 1 hour

2. 5 minute Snatch Test (11 reps/side/minute pace)

110 reps in 4:45