1) Recovery weeks - The older I get and more wear and tear I have on my body the more benefit I get from taking de-loading weeks. These are weeks where my volume is cut way back (sets and reps) and the intensity is cut way back as well (load). I think it is a HUGE mistake to continue to push the envelope. There is nothing wrong with getting stronger, however, eventually you have to pay the piper some time. Learn to back off every couple of weeks and listen to the warning signs your body is giving you. Constant aches and pains, lethargy, poor sleep and mood swings could mean you are pushing the training a bit too hard. The goal of training is get stronger and healthier not weaker and sicker. Most workouts should feel "Good" and you should leave feeling fresh and energized., not trashed and sick!
2) Program Minimum under times of Stress - When life gets stressful (and we will all cycle in and out of stressful periods of life as long as we are alive) we need to find training methods which allow us to continue to train without smashing our immune systems into the ground. Pavel's Program Mimimum of GET UPS and SWINGS is just what the doctor ordered. It could be as simple as this:
Monday - 15 Minutes of Get Ups ( sets of 3 per arm) + 20 swings (two hands on KB).
Tuesday - Walk, get outside for some fresh air
Wed - 15 Minutes of Get Ups (heavy singles) + 10 swings (heavy KB-two handed)
Thursday - Stretching - breathing - mobility work...should not feel like a workout
Friday - 15 minutes of Get Up Ladders (1 each side, 2 each side, 3 each side). Finish with 2 sets of easy swings (25 reps per set)
That is a sustainable training program for a couple of weeks during times of high stress and/or limited time. Constantly focus on the QUALITY of movements and try to get through the first week without feeling exhausted or worn out).
3) Get some SLEEP - this doesn't sound too sexy or important but trust me, it is. It seems rather obvious and simplistic but I think lack of sleep causes a lot of auto-immune issues such a fibro-myalgia and other similar types of disorders. Try to get to bed before 10:30pm (and earlier than that if possible) and watch how much better your joints and muscles feel in the morning. Possibly look into getting a ZEO sleep device to monitor your sleeping patterns.
4. Fish Oil - take your Omega 3's. - Do I really need to even be talking about this? The truth is yes...I still meet people all the time who are not taking fish oil and eat little fish such as wild caught salmon. Read what Robb Wolf author of the Paleo Solution has to say about Fish Oil here.
5. Look into Fascia work - Yes, that means rolfing, anatomy trains type of soft tissue work. I personally think the the connective tissue/fascia is still a huge key in getting people well and getting people to move pain free. Yeah I know, it's all about the nervous system, but you sure as hell can't wiggle your pinkey toe and expect your fascial trains to open up (at least it hasn't worked for me). Check out Anatomy Trains by Thomas Myers. The challenge I see with fascia work is that it takes a very skilled practitioner with lots of experience and great touch to soften up and bring health to your fascia. I for one have a lot of practice to do in order to master this fascial work.
6. Get into NATURE more often - Again, this sounds so simple and easy but how many of us consistently get out into nature (ocean, beach, mountain, rivers, streams, hiking, deserts) and re-connect to a more simpler natural way of living. I for one feel the negative effects of excessive work loads and too much connection to technological devices...damn cell phone and computer! I don't want to live with out a cell phone or computer but I certainly feel the negative effects on my physiology and mental state from constantly checking text messaged and being addicted to checking my e-mail. Get out into nature as often as possible....better yet..do some MovNat training!!!
Check out MovNat and what Erwan Le Corre and Clifton Harksi are going. I highly recommend their workshops.
7. Two workshops I want to take:
a) I want to take the Indian Club Workshop with Brett Jones and Dragon Door. Ever since I started using Indian Clubs last year, I fell in love with them. Talk about mindful movement......Indian Club Training is mindful movement to the max.
b) MovNat Certification - with Erwan Le Corre and Clifton Harksi
- I has the honor and privilege of taking a one day MovNat workshop with both Erwan and Clifton in the summer of 2011 and was beyond impressed. As soon as the certification is up and running I plan on becoming certified in their method. I see it as a great compliment to the RKC system.
8) I love COLDTONE Ice Cream....that's right.. I love it ! It may kill me sooner or later or cut my life span but it certainly brings a lot of joy and happiness to me and my family. I specifically like the Cake Batter Ice Cream with Reeses Peanut Butter Cup, Cookie Dough and chocolate syrup mixed in! Ironically I am usually leaner the day after I eat this! ahhhh...genetics!!!
9) EVERNOTE - love this App for making my life more organized and for sharing ideas with others. This has been huge fore me because it automatically sinks all of my notes and projects with any computer I have and my cell phone. If you struggle with organization (like I do), get this: www.evernote.com
10) HKC is an incredible workshop - The more I teach these HKC one day certifications, the more excited I am about the incredible depth that is invovled in the big three movements: Swing, Get Up and Goblet Squat. The secret in learning about anything is to teach it! The more you teach, the more you learn. So if you want to learn about more about the Swing, Get Up and Squat, teach it to as many people as you can. You will learn more from teaching than anything else.
Here are the next couple of HKC workshops I will be teaching:
Fort Collins, Colorado HKC November 12, 2011
Caracas, Venezuela HKC November 26, 2011
Houston, Texas HKC December 10, 2011
Modesto, CA HKC January 21, 2011
And there we have it! My 10 random (but important) thoughts for the day!
Your thoughts and comments are always welcome!!
6 comments:
I needed to hear the waving coaching again. You will wave your load, one way or the other.
Noticed my shoulders are not as sucked in as they once were, coincidentally or not that was when my knee was bruised and the TGU was not possible.
Now it is and I am going back to the PM for a week of DSW's w 24's for reps, the KS TGU w 40 to practice and Goblet with Beast. Feels good, prys my hips apart healthy.
I love pushing my envelope but it is time for me to downshift for at least a week and just enjoy the basics, particular the TGU practice full in the knowledge that will strengthen me further...safely.
Thanks for sharing, SR RKC Snideman I needed to hear it today.
Great Post Franz. I am paying the piper as we speak and will not be 100% for the workshop this Saturday. Double pressing out for now, program minimum, in.
Setbacks phsically can serve you well in other capacities, if you allow yourself to learn something. Sadly, in our profession and in our youth, this doesn't always happen. See you soon
Russ, glad this post was timely for you! Working on the basics in a more relaxed manner is energizing and balancing to body, mind and soul!!
Gabby, it's all about learning, agreed!!! We have to learn from our mistakes, our injuries and prevent our ego's from getting the best of us!!
See you soon!! ;-)
Great post Franz...I'm trying to incorporate most of what you write into my life but probably have the hardest time remembering to deload. . I will try your program minimum idea. Thanks.
Hi Franz- Have you tried rolfing? I've recently done some research into it and am seriously considering it.
I've not tried it, but think there may be something very important there.
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