Foam Roller

Hams / Calves / Quads / IT Bands / Back

Joint Mobility 20 x 1

2nd Column

Neck – left/right	Neck – forward/back	Neck – side/side
Wrist Rotations	Wrist Rotations	Wrist Rotations
Shoulder Circles	Arm Circles	Egyptians
Ankle Mobility	Ankle Mobility	Ankle Mobility
Ankle Circles	Ankle Circles	Ankle Circles
Squats	Squats	Squats
Hula Hoops	Cossacks	Split Switches
Cat/Camel Stretches	Torso Twists	Plough

FMS 10 x 2

Active Leg Raise – supported leg raises, curl-ups

Toe Touch – toes up, heels up. Have an issue with doing the heels up exercise. I get down so far and then no amount of knee bend takes me the last few inches to touching the toes. Brett Jones is going to help me out and said he'd take a look at my plan as a whole - he's a busy man though so it may take a day or two.

Body Weight 30 secs / 10 reps x 3

Diamond hold / Horizontal Pull Hang / Seat Hold / 1 Legged Calf Raises

Passed the diamond hold easy enough and was actually doing the level 3 seat hold yesterday not squat hold - which I also passed today as well. Again it is amazing what getting your mind right can do, I couldn't do 20 secs each yesterday and today I did 40 secs easy on last set. Horizontal hangs are only hard because I'm doing them off a wooden staircase so my grip is being pummelled first. I'll get a pic up later. In fact my fingers and wrists are taking a lot during a few of these bodyweight drills, which can only be good news for snatches.

Core Activation 10 x 1 / 30 seconds
Scap pushups, Plank, side plank, glute bridges single leg - my butt only comes about an inch or two off the ground on these. Need a bit of work. Rest are quite easy, time to up the time and reps.

Active or static stretches

Decompression Hangs (easier than the partial weight holds!), Hip Stretch, Shoulder Dislocates.

Foam roller, longer session (about 10 minutes)

I have a dousey of a trigger point or whatever just above my knee in my left quad. I've been giving it some going over last 2 days but doesn't seem to be getting any easier yet.

Again - another hateful session, but I'm putting the head down and doing them all to the best of my ability. Slow and controlled and to the best of my current ability. Another contrast shower now - joyous!! ;)

Day 1

Decided to get started.

Foam Roller
Hams / Calves / Quads / IT Bands / Back

Joint Mobility 20 x 1

First column today.

Neck – left/right	Neck – forward/back	Neck – side/side
Wrist Rotations	Wrist Rotations	Wrist Rotations
Shoulder Circles	Arm Circles	Egyptians
Ankle Mobility	Ankle Mobility	Ankle Mobility
Ankle Circles	Ankle Circles	Ankle Circles
Squats	Squats	Squats
Hula Hoops	Cossacks	Split Switches
Cat/Camel Stretches	Torso Twists	Plough

FMS 10 x 2
Active Leg Raise – supported leg raises, curl-ups
Toe Touch – toes up, heels up

Body Weight 30 secs x 3 / 20 reps x 3
Push Up hold / Horizontal Pull Hang / Squat Hold / Calf Raises (from 20 level challenge)

Core Activation 10 x 1 / 30 seconds
Scap pushups, Plank, side plank, glute bridges single and double leg rotate.

Active or static stretches 10 x 1 / 30 seconds
Decompression Hangs, Hip Stretch, Shoulder Dislocates.

Foam roller, longer session (about 10 minutes)

My trigger point tool still hasn't arrived so none of that included in this session. The foam roll did a pretty good job of making me grimace anyway without it. In fact the whole session had my face contorted. Mobility drills are the ones I think I need to concentrate on thats why it looks a little samey throughout the 3 columns, I'm sure they'll change as my needs do.

Bodyweight: I couldn't do the squat holds or hangs for 30 seconds x 3 so they stay but I get to move up to level 2 on all the rest of them.

Must admit I feel pretty good now after it. My back is throbbing a little so I'll have to watch that but all in all I feel a bit freer in movement. Psyching myself up for a hot and cold contrast shower now.

The Re-hab plan

OK - so where does this leave me? Well I now know that I have a lot of issues that need attention, including but probably not limited to -

Terrible posture
Terrible flexibility. Period.
Terribile mobility in ankles, knees, hips, back, shoulders and neck
Pain in the neck when turning head right
One shoulder raised
Internally rotated shoulders (palms facing rear)
Left shoulder ache
Lower Back Ache
Wrist ache (resulting from poor strength and mobility)
Knee ache in both knees
Assymetry in lower body regarding mobility, stability and co-ordination.
Balance
Glutes don't fire

On top of the above from even using the foam roller I have trouble handling my own weight. I was knackered after supporting my body weight for only a few minutes. Once upon a time I was doing a circuit twice a week that included in the large number of exercises 18 (not especially strict) chin ups and 35 press ups. I am a LONG way off that now - granted I didn't have the strength I have these days though.

So with all that in mind here's a template I've come up with. It is heavily influenced from this, the FMS book and this site. I plan to be adding 3-4 sessions of vo2 max snatches with 16kg KB when my back feels up to it and also a bit of grip/wrist work. I also sent a copy of this to Brett Jones to ask his advice on it, if he responds it may well be subject to change.

Foam Roller
Hams / Calves / Quads / IT Bands / Back

Joint Mobility
Pick out 7 or 8 exercises on areas that you need to work. If they are easy then drop them and replace. Do 3 different routines for variety and rotate.

FMS
Corrective Exercises for one screen at a time.

Body Weight Exercises

Core Activation
Scap pushups, Plank, side plank, glute bridges single and double leg rotate.

Active or static stretches
Decompression Hangs, Hamstring Stretch, Hip Stretch, Shoulder Dislocates.

Foam roller, longer session (about 10 minutes)

Trigger point therapy Currently have minor shoulder, knee and lower back issues.

Functionally Incorrect

Back felt good enough to try the functional movement screen tests today. It lets me know that it isn't 100% every now and then so the vo2 max snatch sessions are going to have to wait a little while longer. Anyway below are the results of the test. (p.s. for dowel read snooker cue)

Deep Squat: Pass is heels stay down; hips below knees; knees over feet and the dowel does not go forward to touch the inside of the door frame.

Result - Fail. Heels came up, hips above knees, knees extended over toes, dowel hit door frame. To be fair though I did do a little foam rolling and a few corrective toe touch exercises before I tried this test and it did feel a little better than before.

Hurdle Step: Pass is Hips, knees and ankles remain aligned forward; dowel and hurdle remain parallel; dowel does not touch the wall; balance maintained

Result: Fail. Marking myself hard on this one, I felt like most of it was fine but my balance was a little off on both legs but more so on the right side. Hard to explain but I also felt like I was compenstating in some way to get my leg back over the hurdle by using my lower back.

In-line Lunge: Pass is minimal to no upper body movement, feet remain inline on tape, back knee touches tape behind heel of front foot, dowel does not touch the wall and balance is maintained.

Result: Fail. Couldn't keep my lower body in line and my upper body was compenstating side to side and forwards. Again my right side was a bit worse than left.

Active straight Leg Raise: Pass is ankle bone passes the mid thigh; floor bound leg does not move; toes always pointing upwards and knee straight.

Result: Fail. Ankle on both sides crossed at just below the knee.

Seated Rotation: Pass is dowel touches the wall; dowel remains level and in contact with the chest and the spine remains straight and upright.

Result: Fail. Damn, thought I had a shot at this one. Couldn't get either side to touch at all with keeping myself upright, just too tight. Was about 5 inches away on either side.

I'm sure that if I had been able to video these tests I'd have found a multitude of other tiny errors. For the most part though going on what I could see and feel it was a no brainer to know that I didn't pass them...at this stage. I also realise that without pics it would be hard to know exactly what is going on with each test, but they are too time consuming to explain fully. Hopefully I shall be able to pick up a little camcorder sooner rather than later and get a few videos up to better show what's going on.

Pre-Hab, Re-Hab, Living-Lab

He's a few pics of the arsenal I have been accumulating over the past week in order to attack my aches, pains and imbalances. I get to go research how all this stuff works now and come up with a new kind of routine for myself - which if we are honest is as big a part of our "hobby" as anything else.




Already given this a review but it was this dvd and the realisation that I have serious limitations in mobility, stability and flexibility that kicked the whole thing off. My injury followed very soon after.


The core of the dvd above is based on Gray Cook's FMS detailed in this book. It gives more info on how to preform the tests and on the corrective exercises for each movement.




Referenced in the dvd as the name suggests this book is about trigger points. They are parts of the muscle which have fired and for whatever reason not relaxed again. The result is an area of varying sizes which are tender and feel like a knot. These can result in all types of pain, not only in the muscle but usually referred to a joint like the knee, shoulder etc.

From reading the books above and the website referred by Mouse (www.davedraper.com) I have also invested in the following:









I've had a little go on foam rollers before and stopped because it was too sore - little did I know that it was supposed to felt like that. As for the other contraption, I've never seen anything like it in my life!! Lot of people with superior knowledge and experience than me swear by trigger points and these tools though. I like to think I have an open mind - so what the hell!!!

I've still got enough discomfort in my back to stop me from getting started on the FMS stuff and doing any KB snatches. I am hoping to get started on the foam roller and Body Back Buddy (who comes up with these names, I'd have called it the Knobbily S) when they arrive. I also got a quick dvd with the BBB. Fingers crossed by the end of the summer I'll be over head squatting completely pain free.

Edit: I also wanted to show something I think would be really useful and something on my wishlist. It's a little camcorder. I think it'd be great to get recordings of my workouts - highlight a lot of errors in form etc. Watch this space for the new, improved truely multimedia Kettlebell Experience.

Hanging in the balance.

Got the Grey Cook(pause) book today through the post along with one on trigger points. On first read/scan through I like it. The 5 screening movements look simple to do on your own and you don't need much equipment.

I'm going to do them and assess myself when my back completely clears up. (Fail,fail,fail,fail,fail!!) According to the book you should focus exclusively on the progression/corrective exercises of one movement at a time and then re-test them all. I really want to just get started on the overhead squat ones - but apparently you need to address assymmetries first......we'll see hehe.

You can also build your routine around it or throw them in as a warm up or cool down. Reckon I'm going to do them along with just some mobility and 16kg Vo2 Max snatches 3-4 times per week. I still haven't decided if I'm going to begin doing Naked Warrior or not yet - regardless, I still don't think there's much point me banging out heavy deads or presses until I've at least tired to sort out these mobility/flexibility/stability issues. Maybe I can stop the heavy eating too :)


Mouse: That Steve Maxwell DVD got these exercises in it more or less? Someone should tell him that a bakers dozen is 13...but it ain't gonna be me!!!

Uh-oh!!

DL

120 x 3, 130 x3, 140 x 3, 140 x 2.....this was when I felt the lower right hand side of my back crunch/pop. Knew straight away it wasn't going to be good.

I've spend the last few hours face down with ice on my back. It is more like discomfort than serious accute pain so I think its muscular. Could be me out for a few weeks. My left knee has been acting up for the last few days also - so as I try to pick things up compenstating for the back pain I give myself knee pain instead lol.

I think I should use this enforced down time to rethink things. I ordered Atheletic Body In Balance earlier and I'm going to get Purposefully Primative as well. I want to start again with my weaknesses from the ground up. I've got too many little niggling issues I need to sort out.

I need to forget about getting strong until I can move right first.

Lets get ready to RAMBLEEEEEEEE!!!

Skipped a day yesterday due to wasting most of the day chasing parts to get my mums car fixed for her. So I wanted to get plenty done this session.....unfortunately I just wasn't up for it at all.

I started to do some timed LCCJs - but stopped after a few minutes. I did some swings, some snatches and some jerks with the 32kg KB. It was all sporadic and there wasn't much volume. It's cool I'll make it up.

Could be down to this. Got the link from Mike Mahler's site. I've been listening to the cd's for the past week - it's great. Clears my head and I am already getting into VERY deep states of relaxation. Not sure about the increased energy it's supposed to give you though, jury is still out on that.

I also got this dvd from Dragon Door the other day. I think that Brett Jones is one of the unsung heroes on DD and after watching his presentation on this dvd he has impressed me even more. He is a very engaging speaker, with an extensive knowledge that he is able to break down so that plebs like me can easily understand.

It is a primer for Gray Cook's Functional Movement Screen. It explains what it is and why it is important for EVERYONE, athlete or armchair sportsman. The functional movements, or foundational movements are "simple" movements that any child could do - but that most adults can not. How well you are able to preform these movements is a predicator to non-contact injuries that WILL occur down the line at some stage.

The dvd is in 2 parts. The first is a classroom setting going through the theory. The 2nd part is where the gold is. He goes through some of the screens and shows how you can begin to find out what is going wrong and prescribe some exercises to work fix the issues. He takes "bad" cases from the audience and improves toe touches, deep squats, ankle mobility, hip mobility and back pain in seconds. My ears definitely pricked up throughout this as I kid you not I have issues with all these to varying degrees. I have long since told anyone who'd listen that I thought my ankle mobilty was my weakest link in squating of anykind. What I didn't know though was that it could also be responsible for my plastic knees and sore shoulder! I have played around a little with some of the prescribed exercises with good success. It's no quick fix though and sustained repetitions over the long haul are required to hardwire these corrections back into the brain.

An outstanding dvd.

LCCJs

24kg 1-arm LCCJ:
6 x 6/6 @1 set/min no rest - total: 72 reps in 6 mins

3 min rest

2 Handed swing 32kgs - 67 reps in 3 mins

Short but not so sweet. Was doing the LCCJ reps for the entirety of 6 mins. Towards the end my form was getting a bit suspect and I was rushing a little to get them all in on the min. Happy with the performance though. Over half way there.

Chinning in the rain, just chinning in the rain.....

...not such a beautiful feeling and I am dis..dis..dis..disappointed again! :(

Deadlift & Grip

Mobility - Amosov Routine

Deadlift - 120 x 3, 130 x 3, 145 x 3 x 2, 140kgs x3 - took it up a notch from my high of the previous week, but there wasn't much in me. My work sets of 145 were a lot of work and I had to come down on last set instead of going up to 150.

Chins 4 x 1 + 3 x 3 bw with 1 blue band - this was a new resistance so wasn't sure what to expect. Just felt a little lacklustre.

Grip Work
A1 CoC Trainer 3 x 8
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
B1 Pronation/Supranation - 2 x 5 @ 1.5kgs
B2 Adduction/Abduction - 2 x 5 @ 1.5kgs

Grip work went quite well - CoC feels very easy to me, I'll go for sets of 10 next week before progressing to the number 1.

Neck Harness 2 x 8 - 15kgs

Just when I thought I was rallying for a strong finish I strained the right hand side of my neck - bloody painful it is too. So there'll be a day or so of walking bolt upright and twisting round from the waist. :(

Going to do what I mentioned yesterday about adding in a few carbs to my diet - feels like I losing strength and cardio capacity.

Back to the grind stone

Mobility - Amosov

24kg 1-arm LCCJ:
4 x 6/6 @1 set/min no rest - total: 48 reps in 4 mins

2 min rest

2 Handed swing 32kgs - 70 reps in 3 mins

2 mins rest

2 Handed swing 32kgs - 60 reps in 3 mins

That was very tough for me. I've been following the diet plan I mentioned before. While it is good for body comp (down over 3lbs and a few percentage B/F points this week) I struggle to do well in conditioning work without my potatoes/rice/pasta etc. I felt like the strength was there no worries, but I hear talk of double breathing techniques - fuck that, I've just invented the quadruple breathing technique!!! I may have to throw in a handful of rice here and there to that diet plan and see how I get on.

On a plus side I felt I had at least 2 more mins of LCCJ in me today if I pushed - with a bit of work and maybe some carbo loading (haha) I could be closer than I think to 120.

It's sunday afternoon and I'm off for my "cheat" day sunday lunch now. Potatoes, dessert the works :)

Last rest day

24kg 1-arm LCCJ:
10 x 6/6 @1 set/min with min rest between sets - total: 120 in 19 mins

Pretty easy. Change of tact from sunday on. Go for time without putting down - say 4 mins and then finish with swings. DLs, chins and grip work back in too.

Mobility - Pumps and Arm Swings (hardly worth mentioning!!)

Chins - 5 x 2 (red bands)

24kg 1-arm LCCJ:
2 x 6/6 @ 1 set/min no putting bell down
1min rest
6 x 6/6 @1 set/min with min rest between sets - total: 96 in 14 mins

Decompression Hangs / Hamstring Stretch

I'm supposed to be on my easy week but the LCCJs are anything but. They get my heart absolutely racing so quickly. I think it was only by sheer force of will that I got the 100 in 10 mins without setting down last time....at the minute I'm not sure where the other 20 are coming from.

I started out here "forcing" each rep which is very tiring. After a few sets though I was being to relax and getting better efficiency in each rep - the key in being able to do this for me. I have another "easy" day friday then it's time to get the head in gear and get after my RKC amigo - Get well soon Franklin ;)

Mobility
Amosov routine 10 reps

DL - 120kgs x 3 x 2

Chins - 5 x 2 red bands

LCCJ 24kgs 6 L/R x 4 mins - 48 reps

Swings (2 handed) 24kgs 15 x 3 mins Total: 45 reps

Had a 1 minute break after 2 mins LCCJ.

After my success of last week I spent the last 3 days being an absolute glutton with food and drink. My weight has balloned to such heights I thought I'd never see in my life time. So feeling disgusted with myself I spent half of today planning, buying and cooking for this plan. 2 weeks of this day in day out (with choc milk instead of surge, I've found it a good substitute in the past).

I also felt well below par on all of the exercises above. It's a good job I am supposed to be taking it easy. I can pretend that I was cutting back instead of getting close to maxing out. What was that you were saying about highs and lows Martin? Still at least the shoulder felt good throughout the LCCJs. Franklin we got a race now, and the bad news for you is that I'm pissed off with myself!! ;)

Decent finish to good 3 weeks.

Mobility
Amosov routine 10 reps

TGUs 16kgs 5 L/R - full get ups outside.

Swings (2 handed) 32kgs 10 mins Total: 200 reps

20 top of min for 7 mins and then I was doing 20 per min in "batches". 200 in 10 mins was my first milestone for swings with the 32 and I'm glad I was able to hit it before my easy week. I think I definitely work best when I do a decent set number of reps on top of each minute. It gets a little boring after a while so I'll work towards adding more reps per min in this fashion and throw in the odd different session to break up the monotony.

It never ceases to surprise me how much more I have within me when my head is in the right place. I could only manage 177 on wednesday. Then 2 days later and after a heavy session yesterday I find 23 reps from somewhere.

I've seen very good overall progress on this program - barring overhead pressing. I see no reason to change it any and plan to stick to it for another 3 weeks after next week. I can only continue doing some light pressing work and other rehab shoulder stuff in the meantime. Hopefully it will be feeling strong enough soon for some heavy stuff - I want to jerk 48kgs by year end!!

Great session

Deadlift & Grip

Mobility - Amosov 10 reps - felt really loose and free in my joints when doing these today.

Deadlift - 115 x 3, 130 x 3, 140 x 3 x 2, 147.5kgs x 3 - very pleased with this performance. Knew it was going to be a good day after the mobility exercises. Re-set after each rep on the last set. Wouldn't have wanted to go much heavier than that either, was a little close to the nerve for me.

Chins 5 x 5 bw with red bands - improvement here too. Can progress to using 1 blue band.

Grip Work
A1 Pinch Block 3 x 6 sec holds - 16.5kgs
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
Wrist Reverse Curls 3 x 8 - 16kgs KB + 1.25kg suspended with a steel bar - took off the 1.25 for last set
Wrist Curls 3 x 8 - 17.25kgs

Neck Harness 3 x 8 - 13.75kgs.

Felt really good throughout - though my hands were getting tired doing the grip work. I have a final conditioning session tomorrow where I'll go hard then I'm having an easy week next week. Will probably half the volume and may even lower the intensity too. I think I shall forego most if not all the grip work as it will get plenty of work from my main exercises anyway and it is apparently very easy to overwork.

Mobility
Amosov routine 10 reps

TGUs 16kgs 5 L/R - full get ups outside.

Swings (2 handed) 32kgs 10 mins Total: 177 reps

Done as and when I felt ready. Started with reps of 15 then dropped to 10 and 5. Smoker!!

Deadlift & Grip

Mobility - Amosov Routine

Deadlift - 110 x 3, 125 x 3, 135 x 3 x 2, 142.5kgs x3 - last set was a bit tight, but pretty easy overall.

Chins 3 x 5 + 2 x 3 bw with red bands

Grip Work
A1 CoC Trainer 3 x 5
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
B1 Pronation/Supranation - 2 x 5 @ 1.25kgs
B2 Adduction/Abduction - 2 x 5 @ 1.25kgs

Neck Harness 3 x 8 - 12.5kgs

Really enjoyed this session. Was feeling tired today and surprised myself with how much work I got done. REALLY happy with how my deadlifting is coming on - also my hands have felt stronger lately.

Mobility
Amosov routine 10 reps

Jerked the 32 once with left and it was enough to know stop.

Swings 32kgs 15:15 x 26 rounds (13 mins) Total: 200 reps

Went 5/10 alternating on the reps each time. This worked out to 180 in 12mins and then I did 10/10 in the last min to take it up to 200. I wanted to see if it was any easier than just doing 15 reps top of each min....I think it was a little easier. I might try it in EDT fashion next time starting at 10 reps then resting and coming down reps as required. Just a matter of keeping it interesting.

Deadlift & Grip

Mobility - did not do!!

Deadlift - 105 x 3, 120 x 3, 132.5 x 3 x 2, 137.5kgs x3 - felt really good. I did these "touch and go" rather than re-setting between each rep. It adds another dimension in that I find I'm fighting to keep decent form. If the weight was much heavier though I'd stop and reset as I'd imagine it's easy to get injured that way.

Chins 5 x 3 bw with red bands, found some info on the bands which I'll put following this. Again felt good, felt it in my shoulder a little but it got easier as I went through.

Grip Work
A1 Pinch Block 3 x 6 sec holds - 16.5kgs
A2 Finger/Thumb Extensors 3 x 8 - sand bucket
Wrist Reverse Curls 3 x 8 - 16kgs KB suspended with a steel bar
Wrist Curls 3 x 10 - same as above.

Pinch holds were right on my limit. Sand bucket is OK for extensors but I'd like to get bands when I've got the cash. I like the wrist curl set up as the KB can and will slide up and down the bar if you don't use control. I didn't mean to do more reps on the ordinary curls, it was just easier and I found myself forgetting and doing a couple of extra each time.

Neck Harness 3 x 8 - 12.5kgs. Think I used 15kgs last time I did these and my neck was sore the next day so I knocked weight back.

Really enjoyed this session. Given I was just plain lazy yesterday and missed a day I plan to go back out later and do some KB and sledge work (no dresses!!).

Iron Woody Bands

# 3 - Small (Blue) 25-80 lbs
# 2 - Super Mini (Red) 10-50 lbs
# 1 - Mini (Plain) 5-35 lbs

I've moved from 2 blues to 2 reds. Not too sure how you'd interpret how much help each set gives me. I'd say though (and correct me if you think I'm wrong) that based on the above I could progress by doing 2 reds, 1 blue, 2 plains, 1 red, 1 plain. Hopefully I'd be able to skip the odd progression step along the way.

**Edit**
Part 2

1 Handed Swings 24kgs / Sledge Hammer Strikes 15:15 x 33 rounds (5 min break in middle)

Was alternating with my 4 1/2 year old nephew so my rep range was 7-10 on both as I had to talk to him throughout. He did really well actually. He was hitting the tire with an old spade handle I found laying around and was deadlifting the 16kg bell, which he lifted at least once every round. He made me stop in the middle to get him a drink and a biscuit haha.