Resurrection and Redirection

WARNING – WILL BE LONG! ūüôā

It is time to resurrect this blog. Some might say past time (and some might ask why I don’t just let it die a peaceful “death”). Hopefully, all will be explained.

A lot of things have transpired in the intervening months since I wrote last (was it really back in November? Sheesh).

What’s Been Going On

I went to Spain with my family over the holiday weeks. We were gone for a little over two weeks and had an up and down trip. We all got sick the first week we were there. I got a respiratory infection (when we got back I went to my doctor for a lingering cough and was told it looked like I was getting over pneumonia Рugh, and go immune system!) My wife got both a respiratory infection AND a digestive tract bug. We almost took her to an emergency room on Christmas eve, because she had strained abdominal muscles coughing and was dehydrated. Luckily she got better, quickly. My daughter also got a lung bug… If we could have flown back early I think we would have Рwe were all so miserable. But we persevered and by the second week were on the mend (except for my cough).

We got to see a lot of cool things while we were there, the artwork at the Prado Museum was awesome! I got to see the original works of some of my favorite painters: Goya, Picasso, Vel√°zquez & Salvador Dal√≠, as well as others‚Ķ Toledo was awesome as well – it may be one of my favorite places in Europe that I’ve ever visited‚Ķ Barcelona was also a very, very cool city! I could go back just to visit it (though it would take a lot of doing for me to visit the rest of Spain). I have put up a bunch of photos on my Facebook page – for those of you living under a rock and haven’t seen them‚Ķ

When we returned home, I started coaching at Seraphim MMA, working for my friend and head coach Bob Gilstrap – teaching a youth class in MMA 101 – which keeps me in the “game” and hits my MA training buttons. The class is small, but growing. Along with it, I hopefully will start teaching yoga there soon as well‚Ķ

I have been teaching a yoga class at least once a week for almost three years now (at Gold’s Gym in Loveland), along with a bunch of yoga privates throughout the week‚Ķ And I’ve started branching out a little and following in the footsteps of some of my friends and coaches – I’ve taught three workshops in the last few months. One on the KB Swing, another on “unconventional” training – where I taught a yoga/ma gymnastics flow progression as well as a muscle up progression and finally the goblet squat as a weighted mobility drill, and finally a TRX suspension workshop‚Ķ While the classes were small, I had a great time doing them, and got some fantastic feedback and new clients out of them. I hope to do a lot more of these in the future!

My clientele as a trainer has grown the last few months. I was busier from Sept. 2012 to the present day than I was for almost the two previous years. I guess it took a while to get my name out there – not just as that trainer who can do all that “freaky” BW/Yoga/KB stuff, but as a trainer that can ACTUALLY help a person meet their goals‚Ķ

Funny how the wheel turns…

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About the blog

It’s interesting (to me at least) that when I started this blog/website back in 2005-2006 I built up a readership of approx. 8-10,000 hits a month. Then I moved to TypePad and it dropped. Then the move to WordPress and that dropped by another two thirds‚Ķ Last year I took a marketing class from a fitness “guru” and changed my website content to something like what he recommended and it dropped yet again – significantly‚Ķ

And I hated it. The loss of contact. The loss of affiliate sales. And especially the content.

Hated it.

It’s one of the main reasons for not writing for the last few months‚Ķ Or consistently for a lot longer than that. I hated it and was completely bored by it…

So, I am going to retool it – back to something that I’ll enjoy. Because, if there’s one thing I’ve learned building my reputation as a trainer, it is, if you don’t like what you’re doing, if you don’t know what, how, or why you’re doing it, no one will pay attention. No one will want to work with you.

If you know me personally, you know that one of the things that differentiates me from a most others, is that I’m a polymath-in-training. And I am “into” a lot of different things and wear a lot of different hats. Art, writing, training, martial art, anthropology, physics, psychology, nutrition, endocrinology, comparative religion, mythology, meditation, yoga, pop culture, comics, etc‚Ķ And back when I actually had a readership, this blog reflected that‚Ķ

It’s time to get back to the things I love.

And share them.

Training

My own training has been very good the last couple of years, though, lately, finding the balance between my own focus/needs and those of the MMA class has been interesting – especially at 50. Most of the time I can’t just demo something and get out of the way. More often than not, there aren’t enough team members for me to sit out, so I have to perform – at least at some level. And I have one student who is almost my size and weight – and is STRONG – that wants SO BADLY to submit me he can taste it‚Ķ So on drilling/sparring days it can get on the intense side.

For my training, I have been working a lot of gymnastics (work) for the upper body, along with some targeted lifting for “problem” areas, while doing some weighted work for the lower (deadlifts, squats, Oly lifts) ‚Ķ I occasionally do some BW work for my legs, but really, once I “get” the balance/depth/neural drive thing of single leg squats (for example), they don’t do much for me anymore. I still do some – but they become more mobility drills than anything else (not that I can – or would want to – do a plethora of them – a la Steve Cotter).

I do mobility work and yoga every day – at 50, mobility work is where it’s at – to keep everything moving right and to keep injuries down. If I had to choose one aspect of training to keep – discarding the rest, mobility work would be my choice. It is the foundation of ALL my training (and life!).

My martial practice is mostly satisfied by teaching at Seraphim, but I get in a few extra sessions a week Рbeyond teaching, drilling, and rolling with students. During those sessions I work on learning and refining my Muay Thai (stand up), Judo (standing grappling/clinch), and grappling (ground). Occasionally I get in some stick, staff, knife, and gun work…

Looking at what I wrote above, it looks like all I do is train all day, but the truth is, I train two, sometimes three times a day, but never for more than 3hrs spread out over the day (and 80% of the time it’s only 90mins to 2hrs – including MA). Never to failure. And I’ve made more – and consistent – gains in the last couple of years than at any time since I started on this journey. Strength, skills learned, work capacity‚Ķ And all it took was throwing ALL my training on the floor, taking a look at it – and taking some advice from some REALLY smart coaches to understand how to put it together the right way‚Ķ

Live and learn.

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So, welcome – if you’re new here – or welcome back, if you’ve been here before‚Ķ Welcome to a new chapter of this exploration‚Ķ

Comments, as always are welcome.

Onwards and Upwards!

New Cycle

For the last month my training consisted of daily yoga. I did a challenge where I had to do at least thirty minutes of yoga a day (most days I did between 45-90min). I didn’t report it here, just because of the boring-factor. “Another Sun Salutation/Arm Balance/Triangle Pose done…” Meh.

I love yoga (though for balance I also do a lot of pulling exercises like chin ups and rows, because yoga doesn’t contain many pulls), that being said, yoga (for me) is terrible for things like muscle building (especially in the lower body) and weight management… Stretching, body/breath control, balance work (expressing strength) – that is what yoga excels at!

So, it’s onwards to a new cycle – stepping up the strength and conditioning – using yoga as a part of the cycle – as play therapy, expression, exploration and compensatory movement…

Onwards and Upwards!

Training Logs for 9/5-9/11/12

Once again, catching up:

9/11

1st Session: (Morning; 40 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Handstand Holds (slow 30 second holds)
FCBD: Basic (slow 10 count holds)
Shadowboxing w/Sprawls 3x

2nd Session: (Afternoon; 40 minutes)

SME/DM Resistance Session

A-1 LCC&P 4xLadder (1-2-3-4-5) L, R w/24kg KB (120)
A-2 Chin Up Ladder 4xLadder (1-2-3-4-5) (60)

B-1 Deadlift 4×5 w/300lbs (20)
B-2 Ab Wheel 4×5 (20)

C-1 One Arm Farmer’s Walk 50m w/50lb DB L, R
C-2 One Arm Farmer’s Walk 50m w/65lb DB L, R

Finisher: (4 rounds for time: 7 minutes)

D-1 KB Snatch 5reps L, R w/16kg KB (40)
D-2 Elevated Harop Curl 5reps (20)
RPE: 7
RT: 9

15-minutes Dry Fire Pistol Work (working on clean pull, and smoothing out indexing – especially to #3 & 4 points)

Compensatory Yoga

9/10

1st Session: (Morning; 60 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Handstand Holds (slow 30 second holds)
FCBD: Basic (slow 10 count holds)
Shadowboxing w/Sprawls 3x

5k Trail Run (144BPM) (29 minutes)
RPE: 6
RT: 9

Aerobic/Recovery (Zone 1 = 126 – 144bpm)

Achilles Tendon Stretch L, R
Forward Bend
Hero Pose
Twisting Hero Pose L, R
Prone Frog 10x

Later:
15-minutes Dry Fire Pistol Work (working on clean pull, indexing and target acquisition)

COMMENTS: Run was much needed and felt great! No issues to report Рexcept that I am feeling better after being sick over the weekend… I am at 85-90% now… Weight was 195.25 after training…

9/8-9/9

Off‚Ķ Caught a stomach bug‚Ķ ūüôĀ

9/7

1st Session: (Morning; 35 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

2nd Session: (Afternoon; 60 minutes; 35 minutes of work)

TRX Demo (x2 sessions)

Safety – Stall Position 10x
Pushups 3×8
German Dynamic Press 3×5
Extensions 3×5
Bulgarian Press 3×5
Scorpion Press 3×5 L, R
Bulgarian to German Press 3x
Bulgarian to German to Scorpion Press 3x L, R
Raised Leg Plank Press 3x L, R
Decline Pushup 3×5 (feet on 12′ box)
Ring Row 3×8
Supine Plank Ring Row 3c5
Lawnmower 3x L, R
Lawnmower Extensions 3x L, R
Row Position Muscle Up 3×5
TRX Assisted Pistol 5x L, R
TRX Reverse Fly 5x
TRX Curl 5x
TRX Split Squat 3x L, R

Compensatory Yoga

COMMENTS: My class demos “blew up” today. Not only did I demo for my classes but for two trainers @ Gold’s as well‚Ķ No Jiu-jitsu either‚Ķ Feeling wiped out‚Ķ Back at it on Sunday‚Ķ

9/6

1st Session: (Morning; 60 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Handstand Holds (slow 30 second holds)
FCBD: Basic (slow 10 count holds)
Shadowboxing w/Sprawls 3x

Submission Grappling
Working side control submissions from throws/takedowns

2nd Session: (Afternoon; 20 minutes)

3.2k Trail Run (144BPM) (15 minutes)

Aerobic/Recovery (Zone 1 = 126 – 144bpm)

Achilles Tendon Stretch L, R
Forward Bend

3rd Session: (Late Afternoon; 60 minutes)

Taught Power Yoga Class

9/5

1st Session: (Morning; 60 minutes)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)

1-mile trail walk w.Kari

15-minutes Dry Fire Pistol Work (working on clean pull, and smoothing out indexing)

Note; Should have been a run/jits day… But life got in the way…

Catching up on my Training Logs

Training Logs for 8/31-9/4/12

Here’s all the work done in the last few days:

9/4

1st Session: (Morning; 30 minutes; Low Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

2nd Session: (Afternoon; 60 minutes)

SME/RM Resistance Session

A-1 BB Overhead Press 1×10 w/135lbs; 3×5 w/170lbs (25)

B-1 Lat Pulls 1×10 w/140lbs; 3×5 w/160lbs (25)
B-2 Ab Wheel 4×5 (20)

C-1 Deadlift 1×10 w/170lbs; 3×5 w/265lbs (25)
C-2 Toe to Bar 4×6 (24)

Finisher:

D-1 Face Pulls 5×7 w/120lbs (35)
D-2 Triceps Extensions 5×7 w/120lbs (35)
D-3 One-Arm KB Swings 5×10 L, R w16kg KB (100)

Compensatory Yoga

COMMENTS:¬† Grabbed a training session at Gold’s Gym, in-between clients. Had a good, basic, fast session. Gold’s doesn’t have bars to do any Oly lifting (you can do some light work, but the bars aren’t made for it and don’t turn right – as well as tear your hands up). Back to Oly on Thursday…

9/3

1st Session: (Morning; 60 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

Side Split Practice

Wide leg Hamstring Stretch
Alternate Hamstring Stretch
Braced on Hands (Warm up position)
Wide Leg Side Stretch, Nose to Leg
(1st) Position x2 (decreasing angle)
Flat (2nd) Position
Roll Over Position 60 count
Roll Over Pushup Position
Roll Over Arched Position
Plow Roll to Seated Forward Bend (5 times)
Sage Seat Hip Circles 5x L, R
Half Lotus Pose L, R
Butterfly Pose
Hip Bridges 3x
Prone Frog 10x
Seated Leg Shake (20)

9/2

Off

9/1

1st Session: (Morning; 40 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

Training Logs for 8/28-8/30/12

Here’s all the work done in the last few days:

8/30

1st Session: (Morning; 60 minutes; Moderate Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

30-minute trail run
RPE: 5
RT: 9

Achilles Tendon Stretch L, R
Forward Bend

2nd Session (Late Afternoon; 60min)
-Teaching Power Yoga Class

COMMENTS: Today should have been a jiu-jitsu day, but what with taking Kyanne to the airport early in the am, and then coming home and taking a 2hr nap – I didn’t have the space for it… Back at it tomorrow.

8/29

1st Session: (Morning; 60 minutes; Low Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R
Muay Thai

2nd Session: (Afternoon; 40min)

DE Resistance Session

Warm up:
Neck Circles
Swimming Shoulder Rolls 10reps F, B
Elbow Circles 10reps 3-way
Wrist Circles 5 @ way
Finger Curls
Back Arch 5reps
Flatfoot Squat 10reps
Jumping Flatfoot Squats 5x

A-1 BB Hang Snatch 1×10 w/65lb; 3×5 w/85lb (25)
A-2 Weighted Vertebrae Sit-ups 5×6 w/25lb plate (30); Side Crunches 5×6 L, R (60) (90)

B-1 BB Hang Power Clean 1×10 w/85lb; 3×5 w/105lb (25)

C-1 Power Jerk 1×5 w/85lbs; 3×5 w/105lbs (20)
C-2 Toe to Bar 3×5 (15)
RPE: 4-5
RT: 8-9

Tactical Get up w/Kicks
Long Arm Reverse Rolls

Compensatory Yoga

COMMENTS: Weights used were approx. my 50% 1rm max… I was working on speed (in the pulls and turn over) and techniques – since it had been almost 10 weeks since I last played with the Olympic lifts… None of this is ooohhh – aaahhh… I¬† don’t expect to make it into the Olympics – especially at my age… ūüôā

8/28

1st Session: (Morning; 40 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat