Quick training yesterday...
prep - Foam roller, Ground Force Method
24 kg Get-up x 1+1 x 5
1 min walk + 4 min run (7.0 speed) x 3
2 min cool down walk
More on the Foam roller -
I had a couple of other questions from the foam roller forum post.
If not SMR then what the other benefits
What do you do when you find a tender spot?
If a desk jockey then is there anything additional to do etc...
Sunday, January 25, 2015
Sunday training and...
Foam rolling post from my Applied Strength, LLC facebook page:
I'll try to keep this brief and on point...
Foam rolling is a valuable tool
it is not "self myofascial release" but it is highly proprioceptive
(See Myers etc...)
it is not a great "trigger point" tool - it is too "blunt" of a tool but it will find tender spots and areas that need attention (talk to any myofascial therapist or clinician that treats trigger points)
it is not a "pain tolerance" experiment - if you push hard enough or use cement rolls everything will hurt and that is not the point and could be counterproductive - control your pressure so only the tender spots show up.
Foam rolling for me is a 3-5 min opportunity to "check in" with my body - see if there are any tender spots and move along to the rest of my movement prep
So do I use it almost every time I train - yes but 97.5% of the time it is a 3 min or under check in not a "self treatment"
Initially foam rolling will/can be intense on certain areas but this should decrease and go away so that the foam roller becomes a "check in" - as one of my clients told me the other day "hey that foam roller feels great now...."
A well structured training program should improve movement and have you feeling great - not beat up and sore and full of tender spots all the time. IF this is the case then you may want to re-evaluate your program IMO
You also have to factor in your lifestyle here. If you are a "desk jockey" or computer based worker you may have to overcome 8-10 hours of static sitting etc... in order to be ready to train and a foam roller may be more a part of your routine.
Foam rollers and other soft tissue tools can be an integral part of your routine and can be very effective. This is all individual based - some will need more (due to previous injury, peaking for a competition goal, etc.....) and some will need very little. Adjust to your needs but keep it in it's place as a "check in" and part of your movement prep etc....
Prep - foam roller and Ground Force Method
24 kg Get-up x 1+1 (arm bar + crooked arm bar + bridge at elbow and hand)
Double 32 kg Front squat x 5
Double 32 kg SLDL x 3+3
x 5 supersets
24 kg Snatch x 5+5 x 6 sets in 5 min
Bike for a few minutes to just flush the legs a bit
Saturday, January 24, 2015
Continuing the training...
Wednesday was another Indoor Cycling class for an hour - fun stuff.
prep - foam roller and Ground Force Movement
24 kg Get-up x 1+1 (plus armbar, crooked arm bar, bridge at elbow and hand)
32 kg Get-up x 1+1
32 kg MP Ladders
1+1 > 2+2 > 3+3 x 6 ladders
in between ladders
2/24 kg Renegade Row x 10 x 6 sets
32 kg one arm swings x 5+5 x 6 sets
in just under 5 min
Bike - 20 min (132-136 heart rate) nice and easy
Tuesday, January 20, 2015
Couple of recent training days...
I was at the FMS speaker school in Chatham VA weekend before last and what an experience!
Over the years I've taught many workshops (150+) but have very rarely or ever been critiqued or taught "how" to present.
Getting a pair of Critical eyes on you to let you know what you are doing well and what you need to improve upon and what you need to STOP doing is essential and Greg Rose does a great job of this.
Upon returning from the speaker school I wanted to get a workout in...
Prep - Foam roller and Ground Force Method
24 kg Get-up x 1+1 + 20 alternating swings
32 kg Get-up x 1+1 + 20 alternating swings
36 kg Get-up x 1+1 + 20 alternating swings
32 kg Strength aerobics x 11 minutes
clean + press + squat + snatch x right arm and then left arm
Now what I had imagined my workout being going into the session was bit more "grand" but my body said No. And I listened.
I hit a One hour Indoor Cycling class.
Lots of fun and a challenging workout.
Prep - Foam roller and Ground Force Method
Treadmill x 22 min
4 x (1 min walk + 4 min run at various speeds)
+ 2 min cool down walk
36 kg MP x 2+2
24 kg Chins x 3
x 3 supersets
Lots of work and opportunities swirling around - gotta get my head on right and determine my path
- Quick training yesterday... prep - Foam roller, G...
- Sunday training and... Foam rolling post from my A...
- Continuing the training... Wednesday was another I...
- Couple of recent training days... I was at the FMS...
- Quick training today Prep - foam roller and Ground...
- So this is just silly...It's been since August sin...
- ▼ January (6)
- ► 2013 (52)
- ► 2012 (45)
- ► 2010 (110)
- ► 2009 (156)
- ► 2008 (151)
- ► 2007 (201)