Author Topic: Two Hands Two Feet (Read 510948 times)

Coges · « **Reply #1305 on:** February 01, 2017, 07:59:54 pm »

Played ball last night. We won but more importantly I felt great and bouncy going into the game. A few light pre-game dunks off 1 foot help that too. Tried a couple of 2 but just couldn't grip the ball well enough to land it. Funny how the body was feeling so average earlier in the week and this happens. Pulled up really well from the game. I was going to deload next week but given I have only lifted once this week I'll get another upper session in and maybe call this week the deload. Will see how the body feels on Sunday and call it from there.

Super excited as I'm trying out my first MMA class tonight and then BJJ tomorrow night at the same school. I've done plenty of martial arts so not too intimidated but will still be interesting going to a new school. The MMA is called Tactical MMA and is more MMA style training with a focus on self defense as well. Can't wait.

LBSS · « **Reply #1306 on:** February 02, 2017, 02:11:51 am »

foam rolling never had any noticeable effect for me except being uncomfortable.

Coges · « **Reply #1307 on:** February 02, 2017, 07:40:51 pm »

Quote from: LBSS on February 02, 2017, 02:11:51 am

foam rolling never had any noticeable effect for me except being uncomfortable.

I find sometimes it's great and really frees me up and other times nothing. I'm tending towards more dynamic moving work but it's still differs from day to day what will actually work.

adarqui · « **Reply #1308 on:** February 03, 2017, 05:04:02 am »

Quote from: Coges on February 01, 2017, 07:49:29 pm

Quote from: adarqui on February 01, 2017, 04:31:55 pm
corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/

Kind of agree. For me I think the input of stretching/corrective work has not been the same as the input of squatting/etc so I probably can't expect the same retention of gains. Especially in the last few years.

Having said all that I do have retained flexibility gains in my legs from years of doing martial arts but it's the daily stiffness/soreness that gets in the way. I'm moving towards a morning ritual of mobility/limbering/exploring my ROM to gradually get this stuff back.I used to do the Kurz dynamic stretches every day. Takes like 5 mins and I found the results hung around for most of the day. Still don't know why I stop these things that seem to be working for me.

I remember when I was doing martial arts as a kid .. out of nowhere I lost all of my flexibility, when I was like ~12 or something. Like literally the next day, I couldn't get into various stretch positions. My dad is super inflexible.. He also remembers how I just "flipped the stiff switch". I'm definitely more flexible than him though, because i've worked on it somewhat over the years.

That's cool about the kurz stretches/5 minutes.

And ya it's weird how the corrective stuff always gets sidelined.. it really makes no sense. You have to trick your mind into making it more important than lifting/performance training etc.. With me though, i've done that several times and end up getting hurt from mobility/flexibility training. I'm at the point again where i feel like never stretching again. HEH.

Quote from: Coges on February 01, 2017, 07:59:54 pm

Played ball last night. We won but more importantly I felt great and bouncy going into the game. A few light pre-game dunks off 1 foot help that too. Tried a couple of 2 but just couldn't grip the ball well enough to land it. Funny how the body was feeling so average earlier in the week and this happens. Pulled up really well from the game. I was going to deload next week but given I have only lifted once this week I'll get another upper session in and maybe call this week the deload. Will see how the body feels on Sunday and call it from there.

Super excited as I'm trying out my first MMA class tonight and then BJJ tomorrow night at the same school. I've done plenty of martial arts so not too intimidated but will still be interesting going to a new school. The MMA is called Tactical MMA and is more MMA style training with a focus on self defense as well. Can't wait.

ooooo sick!!

curious to see how that went.. i imagine it was exciting/fun.

Quote from: LBSS on February 02, 2017, 02:11:51 am

foam rolling never had any noticeable effect for me except being uncomfortable.

it's weird.. I have a similar experience with stretching & foam rolling, but foam rolling has proven to be on average much more useless (for me). Sometimes it makes me feel amazing, and I feel so springy, sometimes there's no effect, and sometimes it makes me perform worse/like crap.

I remember a few jump sessions where I just felt amazing after foam rolling.. I can distinctly remember how great I felt. I've had similar situations with stretching (especially with stretching+running). But, i've had far more negative experiences with both. I've also injured myself several times stretching. What's odd to me, is how I can stretch and feel great .. then out of nowhere, doing the same stretches, I get wrecked. I guess everything can eventually be lumped into that scenario though; just things falling apart out of nowhere. Static stretching my quads seems fine, but calves/hamstrings can tweak hard out of nowhere - when doing static.

pc!

Coges · « **Reply #1309 on:** February 06, 2017, 09:13:13 pm »

^^^ it seems to be that whole strength in any range of motion thing. I've been super flexible and weak and kind of flexible and kind of strong and when the body is comfortable with a ROM it's flexible and it's easy. I'm going to try a few new things out over the next few weeks and will report back on how I find them.

Coges · « **Reply #1310 on:** February 06, 2017, 09:19:52 pm »

Did the MMA class last week. Was a well run class and had a lot of fun. It's also a lot of stuff that I've done before which is not a bad thing but not quite what I'm looking for. Lots of kicking and punching in combos with some good tips that I hadn't come across before. Really though, I am more interested in BJJ for my own training. I like the idea of being able to train BJJ and Hapkido alongside each other and think there's a great synergy between the two if trained properly.

I was due to try the BJJ class the next night but didn't end up making it. My wife came off her bike going about 40km/h on the morning I did the MMA class. There was a large rock (melon sized) that she didn't see and ended up riding straight into it. She was super lucky and didn't hit her head or upper body but her knees and left hip was pretty banged up. Her bike came off okay but could be pretty exxy to repair. Obviously the main thing is that she is okay. She's pissed at the injuries but glad they weren't any worse.

So last week kind of ended up being my deload anyway. Not the way I wanted it to and certainly not enough activity for my liking but what can you do. Back into it this week.

Coges · « **Reply #1311 on:** February 07, 2017, 05:14:38 pm »

07/02/17- 8pm
bw- 90.7
Calves, feet, quads and hips super tight

Shoulder prep
Bodyline drills- hollow body into plank variations

A1) Chins- bw x 3, 3, 3, 3
A2) Ring Dips- bw x 3, 3, 3, 3

B1) Klokov press- 20kg x 10, 10
B2) Purple band ab crunch x 10, 10
B3) Cuban Rotation- 10kg x 10, 10

Had 30 mins to get something in and didn't want to miss again. Feeling good and back on track. Will do lower volume this week and back to normal next.

Coges · « **Reply #1312 on:** February 08, 2017, 07:51:20 pm »

What a night. Did my first BJJ class in 36+ degree heat. Lucky for me it was no gi training but I was still sweating bullets by the end of the class. I drank at least 3 litres of water during and before the class and was still dehydrated after. First 45 minutes was rolling for 5 min periods changing partners each time. Then for the last 15 mins it was a Q&A with some instructional thrown in. Pretty good class and I will definitely be back. Have a pretty sore right groin which is mainly from a massive Fijian dude in my guard putting pressure on my hips. Training at this place http://www.evolvedojo.com/ they do both martial arts and strength/fitness training. Very cool facility and super nice people. It also helps that the head instructor has solid credentials.

Then I played ball at 10pm. Aside from being ridiculously late and tired it was a pretty shit game. Game was tied with 1 second left and we ended up losing by three when one of their guys was fouled on the final buzzer but the refs pretty much ruined the game with bad calls. I played ok for being so tired but had zero spring in the legs. Won't be doubling up too much in the future. Was good for the run but I'm wrecked now.

Coges · « **Reply #1313 on:** February 09, 2017, 06:13:54 pm »

Have certainly strained something in my right groin. Only notice it when I anteriorly tilt my pelvis and everything else is fine. Was due to squat tonight but will push that to tomorrow and do an upper session instead.

Coges · « **Reply #1314 on:** February 13, 2017, 07:52:56 pm »

10/02/2017
Scap and shoulder prep
Bodyline Drills

Incline bench-
Bar x 10, 40 x 5, 50 x 3, 60 x 1
70 x 4, 60 x 10, 50 x 12

Ring Dips
Bw x 5, 5, 5

Front plate raise
15 x 10, 10

First two sets of dips were to 90 degrees but not quite to the depth I have been using. Allowed more reps but I’m not sure this is a good thing or not.

11/02/2017
Ido’s squat clinic, banded hip flexor, banded ankle dorsiflexion

Squats-
Bar x 10, 60 x 5, 90 x 5, 110 x 3
120 x 4, 110 x 5 (was meant to do 2 sets of 7 but hips were not liking it)

Banded RDL (band in front for lat activation)
60 x 10, 10, 10

Purple band pull through x 10, 5 (stopped due to hip pain)

May have gone a little too far too early with the squats. Speed was good and RPE was around a 7 but I may have progressed a little too quickly again when I had not planned to. Maybe not idk. Knees were quite sore following this but that could also be a leftover from BJJ and basketball too.

?taken-by=pretty_fly_for_a_life_guy
[/instagram]

13/02/2017
Scap and shoulder prep

Incline bench-
Bar x 10, 40 x 8, 50 x 5, 65 x 3
75 x 3, 3

DB Row-
Warm ups (forgot the weights here)
30 x 10, 10

Ring Dips-
Bw x 3, 5

Chins-
Bw x 5, 5

Spent 10-15 mins rolling and stretching and doing some single leg work and then 15 minutes in the pancake working through various positions. Got some good elbow action on the gracilis which was interesting/super painful.

14/02/17
Kurz style dynamic stretches upon waking this morning. Legs were stiff AF and didn't really get much better. I expect some decent increases in ROM over the next few days though.

Am on day 6 of no sugar and no alcohol which is really no junk food as I am not avoiding all sugars. I had bread the other day but apart from that it’s been pretty solid. Feeling good and like shit at the same time. Mornings are hard at the moment but am glad for this change and both my wife and I are doing it which makes it that much easier. Thinking we will go all in on the no alcohol thing with maybe the occasional drink for a special occasion or something like that. I don’t really miss it which is great and strange at the same time.

Still working on the early morning thing though. Not sure if the body is simply getting used to/getting rid of stuff from my system but I am waking between 6.30 and 7 which is fine but I’m just dead tired for about the first 30 mins or so. Will see how I progress over the next week or so and fingers crossed this improves.

Coges · « **Reply #1315 on:** February 18, 2017, 05:20:16 pm »

19/02/17

Have really been pushed for time and some motivation to train the last couple of weeks. Work and family life are super busy which is great but getting it all to work together is the hard part. Also got a dog (rescue greyhound) too which is taking some focus away. Got back in for a quick, family interrupted session though.

Quick warm up

A1) Sumo DL
60 x 3, 80 x 3, 100 x 3, 120 x 3

A2) Handstand entries with max free hold on each one
x 5, 5, 5, 5

Started some front lever work and was interrupted by a family visit so that was it.

Thought I'd give sumo a go for shits and giggles. Have never tried before and felt ok but 120 was pretty hard. In relation I used a normal stance to lift and re-rack 120 after the last set and 120 was much easier this way. May throw this in from time to time just for a change up.

Coges · « **Reply #1316 on:** February 20, 2017, 05:52:52 pm »

20/02/2017- 9pm
bw- 91.something

BA Day 1-
Shoulder and scap prep- some ext rotations thrown in

Incline Bench-
bar x 10, 40 x 8, 60 x 5, 70 x 1
77.5 x 2, 2, 2

DB Row-
5 x 10, 15 x 8, 25 x 8, 35 x 5
40 x 5, 5, 5

Falling into the same old trap of doing less work. I was in and out in around 40 mins. Probably had the time to do some dips and chins but not the energy, especially after a full day of eating. Either way, bench felt good and this is pretty much PR territory for me so I'll take it. Did HF stretches between sets of bench too.

21/02/17

Nothing like some morning Shi Da Pan to wake the body up. My morning routine is getting better. Out of bed earlier and straight into some kind of activity.

Went through Shi Da Pan 1-6 with 20 reps each way on 1 and then 10 for 2-5. Followed that with some bridge entries just to gauge my current level. Not too bad actually. All up about 15 mins. Hams and hips super tight though.

One of the reasons I love this type of stretching is that when I did it regularly I had great results and was generally loose all day with minimal tightness. As with all things I got excited by the shiny new idea and moved on. Funny though that back then I thought it was "dynamic" stretching when in reality it was very much ballistic but still rather controlled.

FYI
https://www.youtube.com/playlist?list=PL1bUtCgg8VgBlqQDQYKzrevwRBkCzAuyI

SAS to come tonight.

LBSS · « **Reply #1317 on:** February 21, 2017, 01:12:38 am »

cool, good reminder to do something in the morning after waking up. i don't know that i'll ever be a morning training person, but just 10-15 minutes of dynamic stretching makes a difference throughout the day.

Coges · « **Reply #1318 on:** February 21, 2017, 06:11:13 pm »

Quote from: LBSS on February 21, 2017, 01:12:38 am

cool, good reminder to do something in the morning after waking up. i don't know that i'll ever be a morning training person, but just 10-15 minutes of dynamic stretching makes a difference throughout the day.

It does. The entire series takes probably 10 minutes all the way through. I'm still stopping to check form and the exercises but it's so easy. Did it again this morning then threw the Ido Beginners Locomotion exercises on the end followed by some HF stretches and a few minutes in the resting squat. All up it took about 25 mins total.

adarqui · « **Reply #1319 on:** February 22, 2017, 04:50:49 am »

Quote from: Coges on February 13, 2017, 07:52:56 pm

10/02/2017
Scap and shoulder prep
Bodyline Drills

Incline bench-
Bar x 10, 40 x 5, 50 x 3, 60 x 1
70 x 4, 60 x 10, 50 x 12

Ring Dips
Bw x 5, 5, 5

Front plate raise
15 x 10, 10

First two sets of dips were to 90 degrees but not quite to the depth I have been using. Allowed more reps but I’m not sure this is a good thing or not.

11/02/2017
Ido’s squat clinic, banded hip flexor, banded ankle dorsiflexion

Squats-
Bar x 10, 60 x 5, 90 x 5, 110 x 3
120 x 4, 110 x 5 (was meant to do 2 sets of 7 but hips were not liking it)

Banded RDL (band in front for lat activation)
60 x 10, 10, 10

Purple band pull through x 10, 5 (stopped due to hip pain)

May have gone a little too far too early with the squats. Speed was good and RPE was around a 7 but I may have progressed a little too quickly again when I had not planned to. Maybe not idk. Knees were quite sore following this but that could also be a leftover from BJJ and basketball too.

?taken-by=pretty_fly_for_a_life_guy
[/instagram]

13/02/2017
Scap and shoulder prep

Incline bench-
Bar x 10, 40 x 8, 50 x 5, 65 x 3
75 x 3, 3

DB Row-
Warm ups (forgot the weights here)
30 x 10, 10

Ring Dips-
Bw x 3, 5

Chins-
Bw x 5, 5

Spent 10-15 mins rolling and stretching and doing some single leg work and then 15 minutes in the pancake working through various positions. Got some good elbow action on the gracilis which was interesting/super painful.

14/02/17
Kurz style dynamic stretches upon waking this morning. Legs were stiff AF and didn't really get much better. I expect some decent increases in ROM over the next few days though.

Am on day 6 of no sugar and no alcohol which is really no junk food as I am not avoiding all sugars. I had bread the other day but apart from that it’s been pretty solid. Feeling good and like shit at the same time. Mornings are hard at the moment but am glad for this change and both my wife and I are doing it which makes it that much easier. Thinking we will go all in on the no alcohol thing with maybe the occasional drink for a special occasion or something like that. I don’t really miss it which is great and strange at the same time.

Still working on the early morning thing though. Not sure if the body is simply getting used to/getting rid of stuff from my system but I am waking between 6.30 and 7 which is fine but I’m just dead tired for about the first 30 mins or so. Will see how I progress over the next week or so and fingers crossed this improves.

"pretty_fly_for_a_life_guyYou put the bar on your back and you squat it all up..." lol'd.

great to see you getting in some squats again, but sucked reading about the knees aching/sore.

Quote from: LBSS on February 21, 2017, 01:12:38 am

cool, good reminder to do something in the morning after waking up. i don't know that i'll ever be a morning training person, but just 10-15 minutes of dynamic stretching makes a difference throughout the day.

it sucks. i've never been able to stick to it. perhaps the longest stint (ever, in my life) was this recent running/racing one.. and now i'm back to sleeping at 5-7 AM fml.

that morning deadness feels so weird.. the difference between morning/night training to me, is incredible.

Adarq.org

News:

Author Topic: Two Hands Two Feet (Read 510948 times)

Coges

Re: Two Hands Two Feet

LBSS

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

adarqui

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

LBSS

Re: Two Hands Two Feet

Coges

Re: Two Hands Two Feet

adarqui

Re: Two Hands Two Feet