tag:blogger.com,1999:blog-28758522387425115732024-03-14T09:52:45.664-04:00Skill of StrengthPersonal Training, Kettlebell Training, Strength Training, Sports Performance Training, Tips and Guidelines For Healthy LivingMike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.comBlogger112125tag:blogger.com,1999:blog-2875852238742511573.post-11859208462155206172012-05-09T15:36:00.002-04:002012-05-09T15:36:25.988-04:00Don't be an a$$<br />
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Thats me, no really ;)</div>
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I have been lifting weights since I was 14. I have been a strength coach for almost 10 years. In those years I have learned many valuable lessons from mentors, friends, coaches and coworkers. One lesson still holds true to this very day...Nobody likes an a$$. We all know this person and some of us (including myself) have been this person. We cut people short, we "big time" them, create conflict when unnecessary, and act like our poop doesn't stink. I am not sure why egos are prevalent in the strength and conditioning world but they are and I don't ever see that changing. But why?<br />
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Everyone has learned something from someone else. Whether through reading books or blogs, having a conversation or simply watching from afar, this learning process will continue as you mature as a coach. We rip each other off (which is great :)) and base opinions off of experience. I believe this helps to shape us as coaches and as people. However, there is a down side to this. If you surround yourself with negative people who constantly think that their way is the only way or they have all the answers, you are clearly living in a box. You will eventually become an a$$.<br />
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I have met some of the best coaches in the world. I am talking about the biggest names in then Strength and Conditioning mega-universe. When these people speak, we all listen. The information is usually great. These professionals have the ability to make a huge impact on younger trainers in the industry. People like Dan John, Brett Jones, Pavel and David Jack are top notch professionals. They are always friendly, willing to help and genuinely care about sharing and guiding others. These guys are damn good at what they do but have no ego, no reason to "big time" anyone and aren't a$$holes. Could they be? Yup, they are the best (in my opinion). They have been in the trenches and come out as the guru's in our field. I believe that each of them have made a conscious decision to do the right thing.<br />
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And then there are the turds. The cocky know-it-alls who are clearly above anyone else. You ask a simple question and get a snippy or sarcastic remark. It would be way too easy to give a clear, helpful and honest answer but you are too busy acting assholier than thou (just made that phrase up, sweet huh). YES, WE KNOW YOU ARE SMART, BUT DON'T BE AN A$$!!! You just had a chance to make a positive impact on someone, but you are much more important than the rest of us I know that you don't time for the minions.<br />
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...and thats how we feel :(<br />
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Kidding aside, we should all try to make a positive impact with everyone we meet. Share knowledge, find a mentor and be a mentor. Remember your time in the trenches. Learn from the massive failures and come out stronger each time. Find something you love and be great at it. Every time you speak, teach or train, you have two choices. Make the right one.Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-47323024521714868502012-04-12T06:32:00.000-04:002012-04-12T06:32:49.508-04:00Speaking From ExperienceOpinions are like belly buttons, everybody has one. I was going to say something different but I am trying to keep it PG on my blog.<br />
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Now, just because someone has an opinion doesn't mean that they formed their opinion based off of their own personal experience. Here is my issue with this. Often people's opinions are formed based on the experiences of friends, colleagues, blogs they read and articles, they perused through. Anyone can read an article, regurgitate some brief points and act like they have actually experienced it.<br />
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I have been guilty of this in the past, even just 2 weeks ago. I thought I knew more than I actually did and I would comment on things and form opinions based off on the little information and experience I had on the subject. As I mature, I am learning that knowledge is good, but knowledge paired with application is even better. As I coach, my goal is to speak from actual experience, nothing more or less. This is one way I can provide the best experience for all of my clients.<br />
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You can't triple stamp a double stamp.<br />
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The strength and conditioning world is full of egos, opinions and insanely strong beliefs. It's even gotten to the point that people get VERY upset when someone challenges his/her opinion. We argue about some pretty ridiculous points and go off on crazy tangents to try to convince other coaches that we are right. It's actually pretty dumb. The squat debate has gotten some major press in the last few years, but guess what it boils down to? If someone can squat safely and they are getting stronger, cool, squats are good. If it hurts them and their form is terrible, they shouldn't squat.<br />
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I honestly don't care what exercises, mobility and strength programs you prefer. If it works and your clients are healthy, happy, moving well and working towards their goals then you are doing something right. The goal is to keep the goal the goal. If you are doing something right, I can learn from you and that's cooler than Danny Zuko. If your clients are constantly injured then I might think twice about listening to you.<br />
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If you want to be a fat loss expert then help people lose weight.<br />
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If your goal is to be the best speed coach ever, I want to see some fast athletes you have trained.<br />
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If your goal is to be a strength coach then you might want to see if you are able get some clients strong.<br />
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Dive in and be the best coach you can be. Make changes in your clients before you call yourself a guru.Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-47682477886147959712011-11-30T20:51:00.000-05:002011-11-30T20:51:01.765-05:00The Secret to Success!!Hello everyone,<br />
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It's been awhile since I have posted. Things have been very crazy but I can assure you that good things are happening at Skill of Strength. While I was on my little hiatus I have had lots of time to think about success and what it means to me. So here goes, these are my secrets to success!!<br />
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1. Listen more, talk less<br />
2. Look someone in the eyes when speaking to them<br />
3. Drink more water<br />
4. Eat more vegetables<br />
5. Listen to music that moves you<br />
6. Learn everyday<br />
7. Pay attention, 1+1 doesn't always equal 2<br />
8. Forgive quickly<br />
9. Don't hold grudges<br />
10. Try to make the best decision every opportunity you have<br />
11. Teach as much as possible<br />
12. Find a mentor<br />
13. Move every day<br />
14. Learn from your mistakes<br />
15. Learn how to breath properly<br />
16. Assess then re-assess<br />
17. Be patient<br />
18. Even if you don't want to go somewhere, just show up<br />
19. Don't idolize money<br />
20. Treat the ones you love with respect<br />
21. Shut off your phone<br />
22. Fast for one day<br />
23. Open doors for strangers<br />
24. Pray more<br />
25. Have the faith of a childMike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-59198797543724943772011-08-11T13:34:00.000-04:002011-08-11T13:34:59.855-04:00LCCJ updateJust finished Day 8 of my program<br />
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Double 24k bells<br />
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5 ladders of 2,4,6 rep scheme<br />
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19:18<br />
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I beat my last session by a minute!!<br />
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Stay tuned for a 1 month update!!Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-90853958493435101902011-08-09T11:34:00.000-04:002011-08-09T11:34:04.694-04:00Long cycle clean and jerk update!This program is amazing. I am feeling stronger every workout and my back feels better than ever. I still cannot believe how hungry I get after these workout!! I will have a one month blog post coming up soon with before and after pics as well.<br />
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D<b>ay 5</b><br />
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5 ladders of 2, 4, 6 rep scheme with double 24k bells<br />
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24 min flat<br />
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<b>Day 6</b><br />
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5 ladders of 2, 4, 6 rep scheme with double 24k bells<br />
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22:46<br />
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Day 7<br />
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5 ladders of 2,4, 6 rep scheme with double 24k bells<br />
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20:20<br />
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Each time is faster, I am hoping to complete 5 ladders under 19 min then progress to the next step from the program in Return of the Kettlebell!!<br />
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Here is a quick video from Day 6!!<br />
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Enjoy and please ask if you have any questions!!<br />
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<iframe width="400" height="257" src="http://www.youtube.com/embed/xAy2EAApW54" frameborder="0" allowfullscreen></iframe><br />
Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-92151251971301453102011-08-04T06:30:00.003-04:002011-08-04T06:30:05.039-04:00Anyone can swing a kettlebell<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Qo2vgop_Wlz4yy-_RxGrmHWUiNeHTxw8pqPRgf4usilmcEiI5K_wJ6JN-fhSCZpuT_YbGSe60tKZw_nMTWEwL-5Z_jAQPb8HRokCIrz_oWfSAHelg4aEPBvhlLNhqjaT-k9Flks2N8gw/s1600/images.jpeg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="247" width="204" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Qo2vgop_Wlz4yy-_RxGrmHWUiNeHTxw8pqPRgf4usilmcEiI5K_wJ6JN-fhSCZpuT_YbGSe60tKZw_nMTWEwL-5Z_jAQPb8HRokCIrz_oWfSAHelg4aEPBvhlLNhqjaT-k9Flks2N8gw/s400/images.jpeg" /></a></div><br />
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I hear it all the time. Kettlebell swings are easy. If you think that Kettlebell swings are so easy then you should....<br />
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1. Maintain the box-squat alignment during swings or when picking up or setting down the kettlebell<br />
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2. Not shrug or move the shoulders forward<br />
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3. Maintain vertical shins at the bottom of the swing<br />
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4. Keep the kettlebell above the knees at the bottom of the swing<br />
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5. Extend the knee without forward movement<br />
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6. Keep the heels down and tracking the toes at all times<br />
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7. Keep the foot turnout less than 45 degrees<br />
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8. Extend the hips and knees fully at the top of the swing. Your body should form a straight line<br />
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9. form an extension of the straight and loose arm(s) at the top of the swing<br />
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10. Use the biomechanical breathing match<br />
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11. Not overgrip the bell to avoid fatique<br />
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12. Tighten glutes and stomach at the top of the swing <br />
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13. Keep your eyes on the horizon<br />
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14. Allow the hips to drive the bell while the arms(s) guide it<br />
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15. Enjoy the float at the top of the swing<br />
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I am sure that you do all of these because anyone can swing a kettlebell ;)Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-21795867402312622212011-08-01T14:59:00.000-04:002011-08-01T14:59:54.014-04:00Days 3 and 4 of the new programThis is NOT easy but it gets better each time I train. I can't believe how hungry I get on the days I train. I will keep everyone updated on my progress.<br />
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Day 3 Long cycle clean and jerk<br />
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4 ladders with double 24k bells, 2, 4, 6 rep scheme<br />
time 18:01<br />
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Day 4 Long cycle clean and jerk<br />
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4 ladders with double 24k bells, 2, 4, 6 rep scheme<br />
time 17:31<br />
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This will be a long process but well worth it!!Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com1tag:blogger.com,1999:blog-2875852238742511573.post-48507756428549682152011-07-27T09:15:00.000-04:002011-07-27T09:15:59.038-04:00Days 2 and 3 of the new programThings are going well with the long cycle clean and jerk program from Return of the kettlebell.<br />
Every time I train this movement learn a bit more about my body as well as the movement.<br />
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Day 2<br />
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3 Ladders of 2, 4, 6 reps<br />
Time 15:30<br />
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Day 3<br />
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4 Ladders of 2, 4, 6 rep scheme.<br />
Time 20:05.<br />
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Slow and steadyMike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-14487883485456579462011-07-21T13:14:00.000-04:002011-07-21T13:14:37.922-04:00A little experiment :)I am all about trying new things. I passed RKC II a couple weeks back and now it's time to get back on the horse.<br />
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For the next month I will be training the Long Cycle Clean and Jerk ( LCCJ) progressions from Return of the Kettlebell. I am going to train 3 days a week. Each session will look the same with slightly added volume each session. <br />
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Day 1 7/21<br />
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Arms bars 3x3<br />
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LCCJ 3 ladders of 2, 4, 6<br />
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Time of workout 18:11<br />
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Today was slow on purpose, I wanted to nail the technique and not rush at all. Once I get back into a groove I will push it a bit.<br />
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I added a light jog as a flush after.<br />
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Stay tuned, after a month I will post before and after pics :)Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com2tag:blogger.com,1999:blog-2875852238742511573.post-37890782519742363642011-07-21T09:33:00.000-04:002011-07-21T09:33:21.468-04:00Thoracic extension and the overhead position<iframe width="560" height="349" src="http://www.youtube.com/embed/3OpCWJNW6fo" frameborder="0" allowfullscreen></iframe><br />
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Here is a video follow up to my T-spine mobility post. This is the order of the exercises on the video<br />
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<b>Crocodile breath</b><br />
<b></b>- 2-5 minutes to reset breathing<br />
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<b>Foam Roller- 15 -20 rolls in each position</b><br />
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- T- spine will elbows together<br />
- Segmental extension over foam roller then onto tennis ball<br />
- Pecs with shoulder corkscrew<br />
- Lats with stretch added<br />
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<b>Trigger points to hit with tennis ball- hit all the movements listed below</b><br />
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<b>-</b>traps<br />
-1st rib<br />
-teres major/minor<br />
-rhomboids<br />
-scapula border<br />
-pecs<br />
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<b>Movements to perform on each trigger point with tennis ball- <i>do these until ROM improves. Hit both sides too !</i></b><br />
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- extension/flexion<br />
- cross-body reach<br />
- scapular presses...like wall slides<br />
- D2 pattern ( this was not on the video, reach to opposite pocket with thumbs down, on the way back go overhead with thumbs up<br />
- scapular retraction/protraction<br />
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<b>Extension drills</b><br />
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-Extension on the pull-up bar, focus on spine moving into extension and not just squeezing the shoulder blades<br />
-hanging drills in various positions on pull-up bar<br />
-anterior/posterior glides...use fingers to guide the movement, don't move the fingers to the chest.<br />
- PNF stretch on swiss ball- makes sure you breath properly on these and relax into the stretch. Make sure you focus on the spine moving and not just the shoulders.<br />
- Jerk catch position on the pull-up bar- get into the catch position, push into the bar and push your head "through the window." Keep breathing properly as you open up.<br />
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Patterning drills<br />
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TGU<br />
overhead walks<br />
clean and jerk<br />
overhead dowel press from different squat depths.<br />
Overhead pressMike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com2tag:blogger.com,1999:blog-2875852238742511573.post-39970074916517209852011-07-12T08:55:00.001-04:002011-07-12T13:23:30.206-04:00T spine mobility and the RKC core lifts...what does this mean?So recently I have noticed that people throw around the phrase " T-spine mobility" alot. It's getting used almost as much as "functional" and "core"<br />
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At RKC II this weekend I noticed that several candidates knew that they needed better " T-spine mobility" but were doing the wrong drills to address specific needs in certain lifts.<br />
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Before I vomit on this thread, some general info should be addressed:<br />
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Improper breathing will lead to decreased thoracic mobility in general. Learn to breath diaphragmatically. i.e crocodile breath.<br />
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Soft tissue plays a large role is T-spine rotation. Working on trigger points and breathing combined will help tremendously.<br />
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<b>Thoracic rotation</b><br />
Normal rotation is roughly 30 to 35 degrees<br />
The largest amount of rotation is in T6-T7 ( middle of chest area, this area tends to adjust easiest by a chiro )<br />
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<i>Drills to perform to restore normal rotation</i><br />
<ul><li>Side lying rib pulls</li>
<li>quadruped reach throughs</li>
<li>bretzel 1 and 2</li>
<li>many more but hit these 1st along with breath/soft tissue</li>
</ul><i> These are necessary for:</i><ul><li>TGU- mainly in the high bridge/ windshield wiper portion of the TGU</li>
<li>windmill</li>
<li>bent press.</li>
</ul><b> Thoracic extension</b><br />
20-30 degrees is normal<br />
People with kyphosis will have a tough time achieving full extension. People with desk jobs may have a tougher time achieving full extension as well.<br />
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<i>Drills to restore t-spine extension</i><br />
<ul><li>Extension drills with foam roller or done segmentally with tennis balls, etc</li>
<li>prying extension drills with breath in the post position of the TGU ( naked )</li>
<li>anterior/posterior glides</li>
<li>several drills from return of the kettlebell</li>
<li>There are many more but hit these to start</li>
</ul><i>These are necessary for:</i><ul><li>Overhead press</li>
<li>any of the overhead positions of the TGU</li>
<li>clean and jerk</li>
<li>push press</li>
<li>viking push press</li>
</ul>Now, I am not saying that bretzels won't help a clean and jerk or that extension drills done for the windmill are not beneficial. Often times, you need both and many times you need the right tool for the job.<br />
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An example is the windmill. Let's say you have full extension available in the T-spine but poor rotation. This means you cannot hinge and rotate properly, rotation may occur in the Lumbar spine and thats generally not good. This is a bad windmill.<br />
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Own both rotation and extension of the T-spine, you will lift more and be injured less. That's good right?<br />
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Thoughts?Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-79575176691287849182011-07-04T18:40:00.000-04:002011-07-04T18:40:00.939-04:00This is dedication!<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/s8LNk4JCBq0" width="560"></iframe><br />
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I just saw this on ESPN.<br />
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I sat on my couch with a lump in my throat.<br />
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This guy amazes me, plain and simple. This hits home for tons of reasons.<br />
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Heroes are people who step up to the plate and do whats right even is no one is watching.<br />
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The men and women of our US military all have stories like this. Thank you on this July 4th for serving our country. You have stepped up to the plate so we don't have to. You are all heroes.<br />
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So if you read this, do me a favor:<br />
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Stop complaining about traffic, you are blessed to have a car.<br />
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Eat all of your food, some people have none.<br />
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Hug your husband, wife, kids or dear friends.<br />
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Oh, and yes, this is a training blog...here you go.<br />
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Dig a big deeper, train a bit harder, stretch longer, drink more water, go to bed early. Eat your vegetablesMike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-79082253341732700832011-06-06T07:53:00.000-04:002011-06-06T07:53:39.763-04:00Our new son!!!!My wife and were blessed with a new baby boy on saturday night.<br />
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Connor James Perry<br />
Born on June 4th at 11:11 pm<br />
6lbs, 9 ounces.<br />
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Both mom and Connor are great!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw9mtszweTTHWl_u1nSA0D1YjsbJH0vecumq8ql3Ox-rzZJroew0r9-hX3iecdrEiw7pJo1a4XI6GkcR8lFzWm2GrWgRJ1GrDMcA5DA1q-1X24DbvcRUvQ3G0K3bzSLdt_hylcF3Rp6Tgo/s1600/CJ+hat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw9mtszweTTHWl_u1nSA0D1YjsbJH0vecumq8ql3Ox-rzZJroew0r9-hX3iecdrEiw7pJo1a4XI6GkcR8lFzWm2GrWgRJ1GrDMcA5DA1q-1X24DbvcRUvQ3G0K3bzSLdt_hylcF3Rp6Tgo/s320/CJ+hat.jpg" width="240" /></a></div>He has a KB on order and already has his first pair of chuck taylors!!Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com1tag:blogger.com,1999:blog-2875852238742511573.post-26443736773894499862011-06-02T07:33:00.005-04:002011-06-02T09:56:41.008-04:00Deadlifting 101<div style="text-align: left;">Most people are aware of the benefits of performing the deadlift. If you are not deadlifting then you should be in some way shape or form.</div><div style="text-align: center;"><br />
</div><div>So what does a good deadlift look like? Search "deadlift" on youtube....once you sift through the 17,900 results, left me know if you still have any idea how to perform the lift correctly. My guess is that you might be a bit confused by all of the varied information out there.</div><div><br />
</div><div>Today I will cover 3 types of deadlifts. I'm not talking about sumo, traditional, reverse canadian, or the wicked haaad Boston deadlift. Instead I will talk about 3 different spine positions.</div><div><br />
</div><div><b>1. The Neutral Spine Deadlift</b></div><div style="text-align: center;"><span class="Apple-style-span"><b><br />
</b></span></div><div>If I had it my way everyone would practice with this technique. If you cannot perform the deadlift this way, please see a good coach or PT so they can clear up any movement issues before you attempt the lift.</div><div><br />
</div><div>A side note:</div><div>Everyone's spine is different so it may look slightly different in the deadlift. I am not going to get into joint angles etc., but every athlete is unique and has his/her own body type. Athlete #1 could be 5' 2" / 200 lbs and have their neutral spine. Athlete #2 could be 6' 4"/ 165 lbs and have their neutral spine. These athletes will look very different and its up to the strength coach to decide whether or not they are in a safe position. IMHO, as long as their spine has normal curvature in the cervical, thoracic and lumbar spine they are headed in the right direction.</div><div style="text-align: center;"><br />
</div><div><div style="text-align: center;"><b>Snapshot of the deadlift with a neutral spine:</b></div></div><div><br />
</div><img alt="" border="0" id="BLOGGER_PHOTO_ID_5612549573330058754" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIUpAr3H-Un6MEpsENYyeufAN2f74fOacROODD7Ksl4z4Xk2WNnXjOwMYxp3fw744SsiY3zJKChPhttEA8KSF-aDyLIfnYSmQ9E7-fwdkj705sThlrPc9seQiYfnE8c_AxRNLaTjh4Yxba/s400/Neutral+Spine+DL.jpg" style="cursor: hand; cursor: pointer; display: block; height: 300px; margin: 0px auto 10px; text-align: center; width: 400px;" /><br />
<div><br />
</div><div>Key points to keep in mind when performing this deadlift:</div><div><ul><li>Presence of lordotic, thoracic and cervical curvatures</li>
<li>Tight grip</li>
<li>Posterior chain tight and hamstrings "loaded"</li>
<li>Lats tight, connecting the arms to the body</li>
<li>Core braced as if someone is going to punch you</li>
<li>"Neutral spine" should be present at the lockout</li>
</ul></div><div><b>2. The Neutral lumbar/Flexed Thoracic Deadlift</b></div><div><b><br />
</b></div><div><i>**NOTE: This technique should be utilized only under the guidance of a good coach or professional. This takes a high level of skill and is very demanding on the body.</i></div><div><br />
</div><div>As the name implies, the athlete pulls with a neutral lumbar spine and a flexed thoracic spine. This deadlift is seen more in powerlifting, strongman competitions, or when athletes are attempting a heavier pull.<br />
<br />
At first glance, you may see spinal flexion and judge the technique as being unsafe. What you don't realize is that the lumbar spine is not in a compromised position and the t-spine is flexed. These athletes practice this way and it becomes a technique in itself.<br />
<br />
</div><div>For some, this allows greater leverage which results in a shorter distance the bar has to travel. It's all about poundage lifted in competition; the more you lift, the better you do and the higher you place.</div><div><br />
</div><div><div><div style="text-align: center;"><b>Snapshot of the deadlift with a neutral lumbar/<br />
flexed thoracic spine:</b></div></div></div><div><div style="text-align: center;"><br />
</div></div><img alt="" border="0" id="BLOGGER_PHOTO_ID_5612550766222593682" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9fDtGZyloPUMamCVqtFdSpjf-iIjAWN4Xpw780wDax6hfgZr45YnXYDJhxjbBlF2ZkVHiP3H93ppn0UUg1RKhp3ypJAM7upChq3cDJMxbzhJMir8TXImxOAAt-0SsaOqLlpzggsISm2qh/s400/Neutral+Lumbal+Flexed+Thoracic+DL.jpg" style="cursor: hand; cursor: pointer; display: block; height: 300px; margin: 0px auto 10px; text-align: center; width: 400px;" /><br />
<div><br />
</div><div>I don't practice this technique nor do I teach it. I am not saying that it's wrong, it's just different. I don't pull 600-800 lbs from the floor so I have no business telling powerlifters how they should lift. </div><div><br />
</div><div>I do, however, train tons of field and court athletes. These athletes strive to be powerful, strong, mobile, fast, agile and most importantly, healthy. I will not compromise my athletes safety just because they want to have a big deadlift. The first rule as a strength coach is "DO NO HARM."</div><div><br />
</div><div>And last but least....</div><div><br />
</div><div><b>3. The Flexion Deadlift</b></div><div><br />
</div><div>Lumbar flexion is what we're seeing here. This is not good. There is nothing smart about lifting this way.<br />
<br />
If you do choose to lift this way, be prepared for a lower back injury. It may not happen right away, it may take months or years but sooner or later, it will happen and you will not be happy at all. You will most likely herniate a disc or two. Trust me, this sucks. I herniated 2 discs about 5 years ago and the injury still haunts me from time to time.<br />
<br />
<div><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><b>Snapshot of the deadlift with lumbar flexion:</b></div></div></div><div></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyQo7Q_epXeKkqb_9M0r0I7MvOed_CVMQMVrFV4UgI22a8wdchiwOUK9XilKM9lRWUXlRhyphenhyphenBsmHxwiddu2EffnEucC1JsTg9rxvOUCerk1Vxmca04EdOcqdHNjWqnMROvVyhCvNDsoksNj/s1600/Lumbar+Flexion+DL.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyQo7Q_epXeKkqb_9M0r0I7MvOed_CVMQMVrFV4UgI22a8wdchiwOUK9XilKM9lRWUXlRhyphenhyphenBsmHxwiddu2EffnEucC1JsTg9rxvOUCerk1Vxmca04EdOcqdHNjWqnMROvVyhCvNDsoksNj/s320/Lumbar+Flexion+DL.jpg" width="320" /></a></div><br />
</div><div><br />
</div><div>Don't believe me?<br />
<br />
</div><div>Here is some research from <i>Lower back disorders</i> by Dr. Stuart McGill. If you haven't heard of him, he's a pretty big deal. He happens to know a thing or two about the spine.</div><div><br />
</div><div>The information below is taken from Dr. McGill's book<i> Lower Back Disorders</i>. Basically this is a chart showing how the muscles of the trunk fire in a flexed lumbar spine vs. a neutral spine. This is measured in newtons (a force measurement unit).</div><div><br />
</div><div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkNp3GnNceAAUzyaNMm7dNlZetJa9pFRn3wk9e3Lr557x71FzzXzHW6_kjcZoA_bkr8GpUVf1UUHo2jQB8cs-fa74KyrJkiUqBEPznetRI5De7JPTDvOCVXio4Mq4NQJ6TJAkbpnBYqCGd/s1600/Low-Back-Disorder-Chart-Muscle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkNp3GnNceAAUzyaNMm7dNlZetJa9pFRn3wk9e3Lr557x71FzzXzHW6_kjcZoA_bkr8GpUVf1UUHo2jQB8cs-fa74KyrJkiUqBEPznetRI5De7JPTDvOCVXio4Mq4NQJ6TJAkbpnBYqCGd/s640/Low-Back-Disorder-Chart-Muscle.jpg" width="392" /></a></div></div><div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWCSkyChgnV4AZiF7LSwpXx05VR-ar8KINuWuLbMagIXskmTRhg5jqtNMd0p8cQMbDzahbMDxliwGJDkCLCRqhMYpeBg41hp7TODTnFm5zGKOwyMoTuIwLMgRJFpweAkRGgFHLZFc4y6f/s1600/Low+Back+Disorder+Chart+Ligament.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWCSkyChgnV4AZiF7LSwpXx05VR-ar8KINuWuLbMagIXskmTRhg5jqtNMd0p8cQMbDzahbMDxliwGJDkCLCRqhMYpeBg41hp7TODTnFm5zGKOwyMoTuIwLMgRJFpweAkRGgFHLZFc4y6f/s400/Low+Back+Disorder+Chart+Ligament.jpg" width="400" /></a></div><br />
</div><div><div class="separator" style="clear: both; text-align: center;"></div><br />
What does this information illustrate? In short, it says that the majority of the muscles in the trunk 'shut off' when pulling in lumbar flexion, while the ligaments take the majority of the load. I don't have the letters MD after my name, but I am pretty sure that this is not good. Any exercises that load the ligaments more than core musculature can't be good.<br />
<br />
Still not convinced?? McGill also conducted a study measuring the shear load of the lumbar spine when pulling in lumbar flexion vs. a neutral lumbar spine.<br />
<br />
Here are the numbers:<br />
<br />
<ul><li>Flexed Lumbar Spine - 1900N of shear load</li>
<li>Neutral Lumbar Spine - 200N of shear load</li>
</ul><br />
Regardless of whether this is measured in newtons, pounds or poods (inside kettlebell joke), the load on the lumbar spine is 9x greater when pulling in flexion!<br />
<br />
Pulling in Flexion= herniated discs<br />
<br />
Herniated disc= pain in the butt...no really, you can get referred pain in your butt.<br />
<br />
Can you pull in flexion?<br />
<i>Yup.</i><br />
<br />
Will you get hurt?<br />
<i>Eventually. It may be this week, next month or 10 years from now, but there is a really good chance you will get injured.</i><br />
<br />
<b>Summary</b><br />
Deadlifts are great when done correctly. Take time to gain the mobility needed and develop the movement patterns to master the neutral spine deadlift. Don't rush - quality trumps quantity.<br />
<br />
Always remember the golden rule of coaching...DO NO HARM!</div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-82653132520464508832011-05-19T08:46:00.000-04:002011-05-19T08:46:00.926-04:00"Easy Strength" 40 Day Program Review<div>I am finally done. I completed 40 consecutive training sessions and finished the "Easy Strength" program written by Pavel Tsatsouline and popularized by Dan John.</div><br /><div><b>How it works</b></div><br /><div><i>Pick 5 movements:</i></div><div><ol><li>A large posterior chain movement - I chose the pistol to prep for RKC II</li><li>Upper body push - I chose the single-arm kettlebell press to prep for RKC II</li><li>Upper body pull - I chose pull-ups, again to prep for RKC II</li><li>A simple full-body explosive move - I did about 90% kettlebell snatches and 10% kettlebell swings</li><li>An "anterior chain" move (abdominal exercise) - I did mainly, ab-wheel roll outs, body-saws, and plank variations</li></ol></div><div><b>Why I Did It</b></div><br /><div>I am training for my RKC Level II which I’ll be attending in July. I had heard great things about the Easy Strength program and knew I needed to come up with a training program that would not only get me strong, but would also hold me accountable.</div><div><br /></div><div>I chose these specific exercises for one main reason and one other (somewhat silly) reason.</div><div><br /></div><div>First, I have to pass all of the strength tests at RKC II which include:</div><div><ul><li>1/2 bodyweight single arm kettlebell press (for me 40k or 88lbs)</li><li>Bodyweight or weighted pistol (whatever weight you choose)<br /><span style="WHITE-SPACE: pre" class="Apple-tab-span"></span><a href="http://skillofstrength.blogspot.com/2011/04/bodyweight-pistol-vs-weighted-pistol.html">View my video about bodyweight pistols vs. weighted pistols</a>.</li><li>Tactical pull-up (a pull-up with a 24K kettlebell hanging from your foot (Note: You must pull to the throat and no thumbs allowed on the grip!)</li><li>Retest the RKC snatch test (100 reps with the 24K kettlebell in under 5 minutes)</li></ul></div><div>As you can see becoming an RKC II is not easy and there is some serious preparation involved.</div><div><br /></div><div>The second reason I chose to complete this program is that I am a meathead. I will be attempting the beast tamer challenge which includes a pistol, press and pull-up with the Beast (48K or 106lbs kettlebell). It's no easy task but I figured I would set the bar high. If my goal was 2 cartwheels in a row I would be there already. :)</div><div><b><br /></b></div><div><b>Simple, but not easy</b></div><div><br /></div><div><b></b>This plan was simple, but not easy. Remember, simple and easy rarely fit together. It’s like lamb and tunafish (Big Daddy anyone?).</div><div><br /></div><div>There were so many days where I wanted to hit some splits squats, dumbbell chest press, run some hill sprints or maybe just complete a chest and tri day (skooz me...I'm huge). But no, it was all press, pistol, pull-up, snatches and core all the time. I have to admit, it felt a lot like Groundhog Day but this program gets you pretty damn strong.</div><div><b><br /></b></div><div><b>Sticking to the program</b></div><div><br /></div><div><b></b>Sticking to it was the hardest part of this program. There were some days that I felt great and wanted to go heavy and other days I didn't want to train at all. The key was to be consistent and just do it (Nike paid me for this).</div><div><br /></div><div>After the first week, I thought I was ready to press the 40K again...oh wait I really just wanted to try it because I am impatient. I was clearly not ready, but the 40K humbled me pretty quickly. I hated the fact that I had to wait until about 30 sessions in to start hitting my goals consistently.</div><div><br /></div><div>Before the program I could press the 40K, but it was only on very good days (and possibly after consuming some pre-workout drinks). Now, I can even press the 40K on what I would consider a very bad day. On a good day I can press it for 4 reps on my left and right.</div><div><br /></div><div>This is progress and here’s why: I can't rely on good days when it’s time to test at RKC II. If I have a bad day, I need to know that I will be ok and still hit my 40K press. This is like insurance to me.</div><div><b><br /></b></div><div><b>The Lifts</b></div><div><b><i><br /></i></b></div><div><b></b><b><i>Press</i></b></div><div><b><i><br /></i></b></div><div>Pressing every session can get tedious whether it’s too much work, lack of sleep or just not knowing when to go heavy or when to back off. Trying to find a 2x5 rep scheme that I could do consistently was the toughest challenge for me.</div><div><br /></div><div>I knew I needed to develop a baseline I could use as a guide for when to go heavy or when to back off. After about 2 weeks I realized that <a href="http://skillofstrength.blogspot.com/2011/03/day-23-of-40-day-workout.html">pressing the 32K for 2x5 with my left and right was a great indicator of how I felt that day</a>, as well as a good indicator of how the previous few sessions went.</div><div><br /></div><div>At the beginning of the journey I went too heavy too soon and found that I had a tough time recovering from previous workouts. As I started to find a happy medium I truly realized (as I have before) that less is more and strength is built with consistency, rather than intensity. I have a new found love for the Press and feel as if this program gave me the opportunity to improve my technique while making huge strength gains.</div><div><br /></div><div>My advice on the press is to use more days as set up days and not maximal effort days. Most guys want to lift heavy all the time, but you’ll soon realize after starting this program that it is not the way to get to your goal or the proper way to build authentic strength.</div><div><br /></div><div>Here are some quick before and after numbers for the press. I’m pretty happy with the results.</div><div><i><br /></i></div><div><i>Starting Numbers:</i></div>32K for 5 R/L (This felt very heavy)<br />36K for 2 R/L (Again, felt very heavy)<br />40K for 1R only<br /><br /><div><i>Ending Numbers: </i></div><div>32K for 15 R/13L (Both PR’s)</div><div>36K for 5 R/L</div><div>40K for 4R/3L</div><div><a href="http://skillofstrength.blogspot.com/2011/02/days-10-and-11-of-40-day-workout.html">44K for 1R/1L</a></div><br /><div><b><i>Pistol</i></b></div><div><br /></div><div><b><i></i></b>This was the toughest exercise in the program for me. There is no such thing as an easy pistol. Even on my “light” days, it was a very high tension lift.</div><div><br /></div><div>As you know if you’ve read my blog before, I previously herniated 2 discs (L4-L5, L5-S1) so I always brace super tight when I pistol. These don’t bother my back, but I am always very cautious when I perform them. At the beginning of the program I again went too heavy too early here and noticed a bit of achiness in my knees, which I have never experienced in my life. I backed off on the weight, foam rolled, and stretched a lot more and this went away pretty quickly.</div><div><br /></div><div>It was tough to get motivated to pistol 4 days a week so there were a few weeks I only ended up working out 2 or 3 times. As a result, the program took a bit longer than I would have expected.</div><div><br /></div><div>I finally found my pistol groove which allowed me to be much more consistent with my weight choices and the way my body felt overall. I made some pretty big gains in this lift, but I’m pretty sure I wouldn’t choose this lift again as part of a 40 day program.</div><div><i><br /></i></div><div><i>Starting Numbers:</i></div><div><i></i>20K 5R/5L</div>24K 4R/4L<br />40K 1R only<br /><br /><i>Ending Numbers:</i><br />32K 5R/5L<br />44K 1R/1L<br /><br /><div><a href="http://skillofstrength.blogspot.com/2011/02/day-9-of-40-day-program-and-pistols.html">More on my thoughts about including the pistol as part of this program.</a></div><br /><b><i>Pull ups</i></b><br /><br /><div>This was the easiest part of the program for me because I have always been good at pull ups. I hit a 52K pull up before this journey so it certainly wasn’t a weak point for me.</div><div><br /></div><div>What I learned most with this exercise was when to back off and when to go heavy. I decided not to push the envelope on pull ups since I know I’ll be ready for this lift for my RKC II. I did, however, hit some PR’s on this program. They weren’t for a maximal one rep pull, but rather for rep ranges from 4-6.</div><div><i><br /></i></div><div><i>Some PR’s hit on the program:</i><br />32K x5<br />28K x6<br />44K x1 (consistently nailed whenever I tried)<br /><br /><div><b><i>Snatches</i></b></div><br />As mentioned above, I mainly chose snatches to prepare for my training for RKC II. I didn’t have a problem passing the snatch test before (when I became an RKC), so passing is not a huge concern for me. My main goals with snatches during this program were to polish my technique and become as efficient as possible when I move the bell.<br /><br />I chose to do swings instead of snatches on a few days where I was tired so that I could continue to reinforce a hip hinge without getting sloppy on my snatch form.<br /><br />Side Note: I would highly recommend swinging and snatching 3-4 days a week if you are preparing for the RKC (or RKC II).<br /><br />Since the goals for this exercise were more technique oriented, I wasn’t trying to set any type of PR. Conditioning isn’t an issue for me so I focused more on the strength portion of snatching.<br /><br /><div><b><i>Anterior Chain Exercise(s)</i></b></div><div><br /></div><div>I chose the best “bang for your buck” exercises. Ab rollouts, body saws and hanging leg raises were the 3 big core exercises I used. I chose to alternate between these 3 rather than just choosing 1, simply to change it up a bit.</div><br />By the end of each session I was so tired that I didn’t want to spend a long duration of time on core work because I already worked my core with bracing techniques in the previous exercises.<br /><br /><div>Again, I wasn’t trying to set any records with these exercises, just wanted to keep my core strong and stable.</div><br /><b>Pros and cons of this Program</b><br /><br /><div><b><i>Pros</i></b></div><div><ul><li>Held me accountable</li><li>Helped me to truly understand each of these movements</li><li>Helped me become a better teacher as I got to understand the movements better</li><li>Developed a better ability to listen to my body</li><li>Reinforced the need for foam rolling and addressing any asymmetries</li><li>Didn’t have to think about what to do for a workout every day</li><li>Included a nice mix of long and short workouts</li><li>Easy to see progress week-to-week</li></ul></div><div>Best Thing about the program: It worked. I got really damn strong (for me). I feel very comfortable going into RKC II.</div><br /><div><b><i>Cons</i></b></div><div><ul><li>Doing the same lifts every training session felt tedious/boring on some days</li><li>It can be easy to over train these movement patterns</li><li>When I overdid it in other areas of my life (<a href="http://skillofstrength.blogspot.com/2011/03/days-13-and-14-of-40-day-program-and.html">playing soccer</a>, <a href="http://skillofstrength.blogspot.com/2011/04/days-32-33-and-little-setback.html">yard work</a>, etc.) it drastically affected my workouts</li><li>Missed other exercises and the freedom to create workouts on the fly</li><li>Tough to find a training partner</li><li>Pistols in every session seemed to be too much for my body</li></ul></div><div><b>Summary</b></div><div><b><br /></b></div><div>This program works. The results speak for themselves. I made a ton of progress on all of my lifts and I’m happy that I went through it.</div><br />This program is great for someone who truly wants to make strength gains in specific exercises/lifts. This program is great for someone who is thinking about training for a power lifting meet, an athlete who wants to work on their weak lifts or someone like me who is preparing for the RKC II.<br /><br />This is not a program for someone who gets bored easily. This is not a program for someone who seeks general fitness and this is not a program for someone that quits easily. This is not a program for an athlete who is competing in their primary sport and wants to lift in-season.<br /><br />If you want to get strong and you can stick to a plan, do this workout. Just remember, it’s simple, but it’s not easy.<br /><br /><div>I hope this review was helpful. If you have any questions, please ask.</div></div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com4tag:blogger.com,1999:blog-2875852238742511573.post-18358910450872970102011-04-30T17:34:00.002-04:002011-04-30T17:38:13.776-04:00AND WE ARE DONE...last session of the 40 day programToday was my last day of the 40 day program. I totally fluffed it. I am glad I am done but it was a great experience.<div><br /></div><div><br /></div><div>Press </div><div><br /></div><div>2x5 all 28k</div><div><br /></div><div>Pistol</div><div><br /></div><div>2x5 bodyweight</div><div><br /></div><div>Pull-up</div><div><br /></div><div>3x5 BW</div><div><br /></div><div>Snatches- 100 with the 12k...didn't even sweat :)</div><div><br /></div><div><br /></div><div>Stay tuned for the wrap up and my thoughts on the program</div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-48013147304199130172011-04-29T17:06:00.003-04:002011-04-29T17:14:23.446-04:00Day 39 of the 40 day programAll 6x1- heavy days and fridays don't mix too well...plus the BBC late night didn't help either ;)<div><br /></div><div>I will also add that I slept on the couch last night. I am not in the doghouse with my wife but I was tossing and turning all night and didn't want to wake her. The soon to be momma needs her rest.</div><div><br /></div><div>I still trained today but I felt gross...oh well not bad numbers for an off day<br /><div><div><br /></div><div>Press- all L and R</div><div><br /></div><div>28k</div><div>32k</div><div>36k</div><div>40k</div><div>44k</div><div>44k</div><div><br /></div><div>Pistol- didn't feel strong but oh well...all L and R btw</div><div><br /></div><div>20k </div><div>28k</div><div>32k</div><div>36k</div><div>40k</div><div>4ok</div><div><br /></div><div>Pull-up- didn't feel strong either, I have hit a 52k pull-up before but I am not feeling it today</div><div><br /></div><div>28k</div><div>32k</div><div>36k</div><div>40k</div><div>44k</div><div>44k</div><div><br /></div><div>Swings for today, no snatches...I am pooped...fridays stink</div><div><br /></div><div>3x30 with the 28k- 2 handed</div><div><br /></div><div>3x30 with the 24k alternate swings</div><div><br /></div><div>rolling patterns- nice and easy for today</div><div><br /></div><div><br /></div><div>1 session left :)</div><div><br /></div><div>I am looking forward to taking a few days off and starting fresh again</div></div></div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-19032074697288821462011-04-28T14:01:00.003-04:002011-04-28T14:04:04.329-04:00Day 38 of the 40 day programToday felt ok, I think kicking around with my MLS guys zapped my energy today...oh well<div><br /></div><div><br /></div><div>Press</div><div><br /></div><div>24k x5</div><div>32k x5</div><div>36k x3</div><div>40k x2</div><div><br /></div><div>Pistol</div><div><br /></div><div>16k x5</div><div>24k x3</div><div>28k x3</div><div>32k x2</div><div><br /></div><div>Pull-up</div><div><br /></div><div>20k x5</div><div>24k x5</div><div>28k x3</div><div>32k x3</div><div><br /></div><div><br /></div><div>snatches- 10 minutes with the 14k, super light today..probably hit 215 or so</div><div><br /></div><div>valslide body-saw</div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-22077816409558689172011-04-26T11:32:00.002-04:002011-04-26T11:37:04.231-04:00Day 37 and another great session2 Great sessions in a row...This can't last ;)<div><br /></div><div>I prepped differently today. I started working on my double overhead kettlebell squat. This is very tough and will take a month or 2 to nail. I figure that if I can nail the double overhead KB squat, my overall mobility will be ok for level II in July. I think I am there already but it never hurts to over prepare.</div><div><br /></div><div>Press</div><div><br /></div><div>24k x5</div><div>32k x5</div><div>32k x5</div><div><br /></div><div>Pull-up</div><div><br /></div><div>24k x5</div><div>24k x5</div><div>28k x6</div><div><br /></div><div>Pistol</div><div><br /></div><div>BW x5 L and R</div><div>16k x5 L and R</div><div>24k x5 L and R</div><div><br /></div><div><br /></div><div>Snatches...2 sets of 50 with the 16k, each set took about 1:30 or so</div><div><br /></div><div><br /></div><div>Day off tomorrow....pheeew</div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-59615954523695239642011-04-25T12:53:00.005-04:002011-04-25T13:07:50.802-04:00Day 36 and RKC II is on my mindDay 36 is done and I am feeling pretty good. This Easy Strength program is a good experiment to get me ahead of the game for RKC II in July. My amazing wife and I are expecting a little boy due on June 3rd so I am trying to put as many good reps in the bank as possible before he comes. When this guy is born I will have to do my best in preparing to be a good Dad as well as get prepared for level II. I am not sure how I will do but I know that I won't give up...I don't have a choice<div><br /></div><div><div><br /></div><div><br /></div><div>Everything feels good...but... I am dealing with stupid little nagging issues from all the landscaping I am doing to get the yard ready for spring. I will make it.....my wife is holding a baby in her belly and I complain about raking :) Whats wrong with this picture??</div><div><br /></div><div>I am a wuss, I know this, but complaining makes me feel better sometimes</div><div><br /></div><div><br /></div><div>Day 36</div><div><br /></div><div>Press</div><div>20k x5</div><div>32k x5</div><div>36k x3</div><div>40k x4 R hand and x3 L hand *** PR on both</div><div><br /></div><div>Pistol- all both legs</div><div><br /></div><div>5 BW </div><div>20k x3</div><div>28k x 2</div><div>36k x 2</div><div>40k x1</div><div><br /></div><div>Pull-up</div><div><br /></div><div>3 BW</div><div>24k x2</div><div>36k x 2</div><div>40k x2</div><div><br /></div><div>Snatches</div><div><br /></div><div>50 with the 24k in 2:15</div><div><br /></div><div>Ab roll-out 2x10</div></div><div><br /></div><div><br /></div><div>When I am feeling tired in my training I go to Rifs Blog and read the quote at the top. This hits me every time.</div><div><br /></div><div><br /></div><div><span class="Apple-style-span" style=" color: rgb(41, 59, 55); font-style: italic; font-family:Georgia, 'Times New Roman', sans-serif;font-size:13px;">"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."</span></div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-61268359993044102102011-04-21T17:24:00.002-04:002011-04-21T17:29:54.247-04:00Days 34 and 35 of the 40 day programDay 34<div><br /></div><div>Press</div><div><br /></div><div>20k x5 L and R</div><div>24k x5 L and R</div><div>32k x5 L and R</div><div>32k x5 L and R</div><div>32k x10 on L and R ***PR</div><div><br /></div><div>Pistol</div><div><br /></div><div>16k x5 L and R</div><div>20k x5 L and R</div><div>24k x5 L and R</div><div><br /></div><div>Pull-up</div><div><br /></div><div>16k x5</div><div>20k x5</div><div>24k x5</div><div><br /></div><div>Snatches 10 min of 30/30 with the 24k</div><div><br /></div><div><br /></div><div>Day 35</div><div><br /></div><div>Press</div><div><br /></div><div>20k x5 L and R</div><div>24k x5 L and R</div><div>32k x5 L and R</div><div>36k x5 L and R</div><div><br /></div><div>Pistol</div><div><br /></div><div>16k x5 L and R</div><div>20k x5 L and R</div><div>24k x5 L and R</div><div>32k x5 L and R</div><div><br /></div><div>10 bodyweight L and R</div><div><br /></div><div>Pull-up</div><div><br /></div><div>4x5 all with 24k</div><div><br /></div><div>Snatches- 100 reps with the 20k 4:17</div><div><br /></div><div>Feeling good :)</div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-51219442758181277602011-04-19T20:29:00.003-04:002011-04-19T20:57:43.491-04:00Bodyweight Pistol vs. Weighted PistolIMO, pistols are the best leg strengthening exercise known to man. If you can pistol, your legs are pretty strong. <div><br /></div><div>The pistol takes time to master. Most dive in too early but they soon realize that they need to lay down a good foundation before they attempt the pistol.</div><div><br /></div><div>I recommend mastering the airborne lunge first then progressing to the pistol. Here is a quick video on how to do the airborne lunge.</div><br /><br /><iframe width="480" height="295" src="http://www.youtube.com/embed/RQ63WK_bCOk?fs=1" frameborder="0" allowfullscreen=""></iframe><div><br /></div><div><br /></div><div>I hope that video helped with a good progression for the pistol. The airborne lunge will smoke you.</div><div><br /></div><div><br /></div><div><br /></div><div><b>Bodyweight Pistol</b></div><div><b><br /></b></div><div>The bodyweight pistol requires much more mobility than the weighted pistol. You need to utilize almost all available ankle dorsiflexion with this variation. You weight yourself in the middle of the foot and not just your heel.You will also have a torso position that is more forward and "over" your legs. There is generally more lumbar and thoracic flexion.</div><div><br /></div><div><br /></div><div><b>Weighted Pistol</b></div><div><b><br /></b></div><div>The weighted pistol is easier for a few reasons. One, you have a counter-balance. This allows you to sit back earlier and shift the weight towards your heel. Two, you can get away with less than adequate ankle mobility because of this counter balance. The knee does not have to glide forward as much because you can sit back. The last key difference is the torso position. The weighted pistols allows the spine to be taller throughout the movement as well.</div><div><br /></div><div><br /></div><div>Here is a quick video on the differences</div><div><br /></div><div><br /></div><br /><br /><iframe width="480" height="295" src="http://www.youtube.com/embed/Al8V6Jrmm9w?fs=1" frameborder="0" allowfullscreen=""></iframe>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com5tag:blogger.com,1999:blog-2875852238742511573.post-53429042227577057822011-04-17T12:18:00.002-04:002011-04-17T12:31:44.125-04:00Days 32, 33 and a little setbackThe 40 day program is almost finished. The lifts aren't bad but sometimes it's tough to get motivated to do the same lifts in every training session. I am almost there but I had a setback this week. I have been doing tons on work in the yard getting it ready for spring. I was edging my beds for a few hrs and my back got cranky. If you add that on top on some stone work it does a number on my back. It stunk, I was crooked for a bout 3 days and could not stand up straight until thursday night. After plenty of rest, foam rolling, mobility and light work I was able to get back into a groove. I only got 2 sessions in this week due to my back but I will be done in about 10 days or so....sweet.<div><br /></div><div><br /></div><div>Weird, I can pistol the 44k and it doesn't hurt but edging plant beds in my yard smoked me. Kinda funny.</div><div><br /></div><div><br /></div><div>Anyways, here are days 32 and 33</div><div><br /></div><div><b>Day 32</b></div><div><b><br /></b></div><div>Press</div><div><br /></div><div>20k x5</div><div>24k x5</div><div>28k x5</div><div>32k x5</div><div><br /></div><div>Pull-up</div><div><br /></div><div>5 bodyweight</div><div>2x5 with the 20k</div><div><br /></div><div>Pistol</div><div><br /></div><div>2x5 bodyweight</div><div><br /></div><div>snatches 100 straight with the 16k</div><div><br /></div><div>Akro wheel roll outs</div><div><br /></div><div>Day 33</div><div><br /></div><div>Press</div><div><br /></div><div>20k x5</div><div>24k x5</div><div>28k x5</div><div>32k x5</div><div>36k x3</div><div>40k x2</div><div>44k x1</div><div><br /></div><div>Pull-up</div><div><br /></div><div>20k x5</div><div>36k x 3</div><div>40k x3</div><div><br /></div><div>Pistol</div><div><br /></div><div>16k x5</div><div>20k x3</div><div>32k x2</div><div><br /></div><div><br /></div><div>Snatches 30/30 for 10 min with the 20k</div><div><br /></div><div><br /></div><div>Overall I am pretty happy with my numbers after the setback. I didn't push the pistols this week but next week I will go heavy.</div><div><br /></div><div> I have hit a 44k pistol, press and pull-up on this program with the goal being a 48k pistol, press and pull-up. I have learned a ton through this journey. </div><div><br /></div><div>Stay tuned for the final results and video</div><div><br /></div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-27401266728350280022011-04-10T09:41:00.003-04:002011-04-10T09:47:56.459-04:00Days 29, 30 and 31 of the 40 day program<b>Day 29</b><div><b><br /></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">Press</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">20k x5</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">24k x5</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">28k x5</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">32k x5</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">32kx5</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">Pull-up</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">BW X5</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">20k x5</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">20k x5</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">Pistol </span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">2x5 BW- really slow</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">Snatches</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">100 with the 14k...easy</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;">ab wheel 2x5</span></b></div><div><b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b></div><div><b>Day 30</b></div><div><b><br /></b></div><div>Press</div><div>32k x5 x2</div><div><br /></div><div>Pull-up </div><div>2x5 with the 24k</div><div><br /></div><div>Pistol 2x5 with the 20k</div><div><br /></div><div>Snatches 50 straight with the 24k</div><div><br /></div><div>Body saw for core</div><div><br /></div><div><b>Day 31</b></div><div><b><br /></b></div><div>Press</div><div>24k x5</div><div>28k x5</div><div>32k x5</div><div>32k x5</div><div>32k x5</div><div><br /></div><div>Pull-up</div><div>BW x5</div><div>20k x5</div><div>2ok x6</div><div><br /></div><div>Pistol</div><div>16k x5</div><div>20kx5</div><div><br /></div><div>100 snatches with the 20k</div><div><br /></div><div>Hanging Leg raise</div><div><br /></div><div><br /></div><div>Almost there :)</div><div><br /></div><div><b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b><div><br /></div><div><br /></div></div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0tag:blogger.com,1999:blog-2875852238742511573.post-24405248069717054092011-04-04T18:15:00.003-04:002011-04-04T18:41:47.029-04:00Today was AWESOME!!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheCdoDRmY6BdmLnZGUiWnAN8M1KmpYThXVjP5PvOLSG0CiTj0RVg_eYsHnVcAw4Z3TWiP_qf24zT8lln5O93l3Z2JyEteupvPAnocRMJ6IsoVFeGZDUVP9Qvqb4F9dovRSq_6b3c0uh9Pp/s1600/DSC_0049.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheCdoDRmY6BdmLnZGUiWnAN8M1KmpYThXVjP5PvOLSG0CiTj0RVg_eYsHnVcAw4Z3TWiP_qf24zT8lln5O93l3Z2JyEteupvPAnocRMJ6IsoVFeGZDUVP9Qvqb4F9dovRSq_6b3c0uh9Pp/s400/DSC_0049.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5591862243138324642" /></a><br />Today was a good day :) My wife and I just came from our 32 week ultrasound. The little guy is due June 3rd. We got a sneak peek of him today in a 3D ultrasound. He is about 4lbs at this point and things seem to be going great.<div><br /></div><div>Apparently he doesn't like to get his picture taken :)</div>Mike Perryhttp://www.blogger.com/profile/06950326553274280593noreply@blogger.com0