After implementing in the CK-FMS info this week, three things are very clear to me:
1) I need to get much better at addressing asymmetries in my clients right from the start. This is something that I have not addressed enough.
2) As Gray Cook said, "Always be structured and focused on the front end." In other words, let the movement screen set the direction of the training program. Too often do I prescribe exercises to clients that I enjoy rather than giving them movements that address their weaknesses or asymmetries. Also, having everything organized (folders, forms, exercise homework print outs) just makes the process so much easier.
3) I have not earned the right to use heavy KB right now! Gulp! That one hurts! I am strong...although much of that strength was built on a dyfunctional body! Let's just say that the 16kg is plenty heavy right now.
My clients are loving the concept of the FMS and I have allready performed it on two clients. Many more to come this week and the weeks to come! I think they are also excited to see me so excited! Much more posts to come about the results!
TRAINING
Last week I focused on the following areas because I scored low on the:
* Active Straight Leg Raise
* Shoulder Mobility - (T-spine in rotation is really the problem)
My program now is mainly:
*1/2 TGU's with light weights - focusing on slowing down and perfecting the movement.
* Kneeling KB Military Presses - both in lunge and tall kneeling positions -very difficult for me
* Sumo Barbell Deadlifts - focusing on the grip strength, tricep and lat involvement - very good!
*Swings - The center of the RKC UNIVERSE - I have never really focused on swings for any length of time. Now is the time to put the swing into full force.
* Right Hamstring Stretching
*Left Psoas, Rectis Femoris, TFL, IT Band Stretching, mobility and soft tissue work
* T-spine Rotations from CK-FMS Manual
* Some Z-health Mobility work
* Daily Grip work (GTG) for my left hand with te Trainer Captrain of Crush Gripper
So far now this is my focus...to get my body working better and better. The grip work on my left side is really starting to make a difference in full body function. Brett and Gray talked about not having more than a 10% difference between left and right and I for sure have a huge difference. Exciting times for sure!
I promise to update this blog more often! I PROMISE!!!
11 comments:
Looks like a good plan. Addressing my weaknesses is the most challenging thing to do, in my opinion, and it is the most often ignored by all. Are you still utilizing sprinting in your program?
Look forward to seeing you at the TSC and maybe you can tell me all about the CK-FMS?
Hope all is well,
Max
Thanks Max!
We all must address those weaknesses and asymmetries. Tough to do indeed...but long term it leads to better health and better performance!
See you at the TSC!!!
Kudos to you for addressing your asymmetrical points and weakness. It will payoff in the end and it gets easier to do as you go along. Movement quality is where it is at.
rock on!
Mike N
You are inspiration to me with your continued honesty and humility. The great ones always look for and address their weaknesses and you certainly are a great one in my book. You clients are very lucky to have you as their trainer.
I suspect the movement issues and asymmetries you uncovered at the CK-FMS will be remedied fairly quickly with your dedicated eradication program.
Hi Franz- I know you will be successful in rooting out those invasive species. I am grateful to have this screen on the front end of work with clients and athletes. Some screenings I do purely for the practice of doing them. I have a very wide range of age groups and activity levels, and as Gray indicated strong personalities. -Kate
My, we all seem to have pretty big frogs to swallow... Aren't we lucky to have a tool that exposes so many things unnoticed or swept under the carpet in just a few minutes? It is so easy to become biassed, especially towards ourselves.
Thank you for this great post, very educational!
Great post, Franz. Let us know how the plan is going.
Hope to see you soon.
Tim
Franklin,
Your enthusiasm and encouragement means alot to me! Thank you for your kind words. I am starting to really face the issues in my body...a T-spine that doesn't move, asymmetries in my hips and legs. Lots of work to do.......and it will never end. But it's a fun journey!
How are your issues going?
Kate,
Thanks for the feedback. I hope to squash the unwanted species.....big time!
Great to hear that you are using the screening with some clients. Keep us up to date and what you are finding.
Take Care!
Gabi,
Yes, you are right, we all have some big frogs to swallow. Mine is especially big ;)
The movement screen is so simple to use and yet gives us so much important feedback on how to help them!
Hope you are well!!
Tim,
I have a long road ahead of me, but with this FMS stuff, hopefully some Z, and God by my side...I shall be victorious!!!!!
Be well!!!
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