This morning, after training clients, I had a lot to do - and a few of them needed to get done early. I didn't have much time for my usual Wednesday workout. In fact, I really didn't have time to do much of anything.
So all I did was my general purpose warmup and nothing else.
My warmup is critical to my workout. If I can only do one thing, it's warm up. I can't just jump into sled dragging, deadlifting, biking, squatting, pushups, etc. without really feeling the lack of the warmup. I can jump into my warmup, though. My "workout" needs my warmup, but my warmup doesn't need the workout.
Here is what I did:
The Couch Stretch
Some ELDOA stretches (mostly hip-centric stretches)
Cat-Camels / Kneeling Thoracic Extensions / Hip Shifting
Band Terminal Knee Extensions
Step Over walks
Hip Circle walks
A four-way shoulder warmup plus protractions and retractions
Had I had more time, I'd have put in more stretches, my usual foam rolling, and some stretches I do post-workout. Only if I had time enough to do that and more would I have added in my usual lifting in between.
Warmups are that important. Keeping up postural training, hip and shoulder rehab, activation drills, etc. is critical for me, more so than getting in a few sets of reps of "work."
If you don't have time to warm up, you don't have time to work out.
Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.
Showing posts with label Peter. Show all posts
Showing posts with label Peter. Show all posts
Wednesday, March 15, 2017
Tuesday, October 27, 2015
Precision Nutrition fitness pros directory listing is up
It took a few submissions - not sure why - but I finally got my name to appear in the Precision Nutrition Fitness Pros Directory:
Fitness Pros Directory
You can search by country and state, or just do a Find by name (type Dell'Orto and I'll come right up.)
The PN course is quite strenuous - a college-level textbook, lots of coursework to do (on your own), videos and audio to go through, and you have to re-test every two years. I have full confidence is anyone else that has that cert. So if you want a local fitness pro who can advise you on nutrition, check that listing!
Fitness Pros Directory
You can search by country and state, or just do a Find by name (type Dell'Orto and I'll come right up.)
The PN course is quite strenuous - a college-level textbook, lots of coursework to do (on your own), videos and audio to go through, and you have to re-test every two years. I have full confidence is anyone else that has that cert. So if you want a local fitness pro who can advise you on nutrition, check that listing!
Friday, October 9, 2015
Dan John's 10 Things Every Lifter Should Be Able to Do - how do I measure up?
Like a lot of folks, I like seeing how I measure up.
I also really like Dan John. He's got a knack for simplifying the complex without dumbing it down.
He recently wrote an article on "10 Things Every Lifter Should Be Able to Do
I'll take a look.
1 – Bench Your Bodyweight
This I was eventually able to do, with a lot of help from John Impallomeni at DeFranco's Training in Wyckoff, NJ. I managed it despite long arms, an iffy shoulder, and not even really worrying about my bench press in particular, getting 205 for one at a bodyweight of about 190-195 at the time. I was very proud of that, but I probably won or lost 0 matches based on getting stronger in this.
I was never great at benching weight-wise, but I learned to be good at it technically.
I always had a history of shoulder issues, thanks to some very aggressive arm bars and a tendency to bounce out of the bottom of pull-ups. This caught up with me, so I can't bench bodyweight right now without risking injury. I'm on the way back, and I expect to meet or exceed this one again.
2 – Deadlift Double Your Bodyweight
I never got there. I pulled 335 on a straight bar for one, 320 on a trap bar for one, also at around 190-195.
This one I was always disappointed in. Finding out just how messed up my neck/shoulder area is explains a lot, though - I could generally break the bar off the floor and get it up smoothly, or couldn't move it at all. It wasn't grip - I pulled 335 double overhand, no problem. What finally set off my bad shoulder wasn't all the pressing and pull ups I did, but pulling a moderate deadlift load weekly for a few weeks and it finally gave up on me.
3 – Hold a Two-Minute Plank
Not a problem. It's a good test.
4 – Sleep With Only One Pillow
This tells me Dan John sleeps on his back. I used to sleep with one, on my side. A chiropractor insisted I add a second pillow, and miraculously my one-sided neck tightness dramatically decreased, as did some lingering issues I had for almost 20 years.
So this seems like an odd standard. Yes, one pillow for a back sleeper. Or one for a side-sleeper if you get one of those special thicker side-sleeper pillows at IKEA.
5 – Sit on Floor Without Using Hands, Knees, or Shins
No problem. Getting back up is tricky sometimes, especially if my hamstrings or glutes were worked hard the day before.
6 – Balance on One Foot for 10 Seconds
This one surprised me. 10 seconds? The standard I'm used to is 60 seconds, knee held up high. Advanced is eyes closed. 10 seconds? Not meaning to brag, but I had to do an exercise today where I stood on one foot for over a minute while oscillating a weight.
It seems like a low standard. If you can't do 10 seconds, it's something to work up to quickly - just take your shoes off and practice. Aim for 30 seconds per side to start.
7 – Hang for 30 Seconds, Pull-Up
No problem. I know it's a compensation pattern for me to manage this, but I can manage it. It's a great standard. The routine he plugged in to the standard is interesting, too.
8 – Long Jump Your Height
I used to be able to do this, I'm not sure if I still could. I'll have to get back to everyone on this after my trainer tells me to try it (yes, I'm a trainer but I have a trainer - experts know expertise and value it.)
9 – 30-Second Bodyweight Squat and Hold
No problem. I'm used to sitting in a squat, and "squat and hold" is a standard I've held myself to for years.
10 – Farmers Walk Your Bodyweight
Depends on the distance, but sure - 190? No problem.
I felt like reading this list that the audience is really T-Nation's, not a general one. Male, 20s and 30s, loves training. Many of those standards - especially 3, 5, and 6 - are good standards for everyone.
I have to say, though, all of these standards-type articles are just a way to detect holes in your own abilities. The actual standards don't matter. Use them as fun, as information, and to ask you about things you may or may not be able to do. Don't worry if someone else's standards don't match yours - just use them as inspiration to try new things and get you motivated to improve your skills and strength without compromising your health. That's, ultimately, what it's all about.
I also really like Dan John. He's got a knack for simplifying the complex without dumbing it down.
He recently wrote an article on "10 Things Every Lifter Should Be Able to Do
I'll take a look.
1 – Bench Your Bodyweight
This I was eventually able to do, with a lot of help from John Impallomeni at DeFranco's Training in Wyckoff, NJ. I managed it despite long arms, an iffy shoulder, and not even really worrying about my bench press in particular, getting 205 for one at a bodyweight of about 190-195 at the time. I was very proud of that, but I probably won or lost 0 matches based on getting stronger in this.
I was never great at benching weight-wise, but I learned to be good at it technically.
I always had a history of shoulder issues, thanks to some very aggressive arm bars and a tendency to bounce out of the bottom of pull-ups. This caught up with me, so I can't bench bodyweight right now without risking injury. I'm on the way back, and I expect to meet or exceed this one again.
2 – Deadlift Double Your Bodyweight
I never got there. I pulled 335 on a straight bar for one, 320 on a trap bar for one, also at around 190-195.
This one I was always disappointed in. Finding out just how messed up my neck/shoulder area is explains a lot, though - I could generally break the bar off the floor and get it up smoothly, or couldn't move it at all. It wasn't grip - I pulled 335 double overhand, no problem. What finally set off my bad shoulder wasn't all the pressing and pull ups I did, but pulling a moderate deadlift load weekly for a few weeks and it finally gave up on me.
3 – Hold a Two-Minute Plank
Not a problem. It's a good test.
4 – Sleep With Only One Pillow
This tells me Dan John sleeps on his back. I used to sleep with one, on my side. A chiropractor insisted I add a second pillow, and miraculously my one-sided neck tightness dramatically decreased, as did some lingering issues I had for almost 20 years.
So this seems like an odd standard. Yes, one pillow for a back sleeper. Or one for a side-sleeper if you get one of those special thicker side-sleeper pillows at IKEA.
5 – Sit on Floor Without Using Hands, Knees, or Shins
No problem. Getting back up is tricky sometimes, especially if my hamstrings or glutes were worked hard the day before.
6 – Balance on One Foot for 10 Seconds
This one surprised me. 10 seconds? The standard I'm used to is 60 seconds, knee held up high. Advanced is eyes closed. 10 seconds? Not meaning to brag, but I had to do an exercise today where I stood on one foot for over a minute while oscillating a weight.
It seems like a low standard. If you can't do 10 seconds, it's something to work up to quickly - just take your shoes off and practice. Aim for 30 seconds per side to start.
7 – Hang for 30 Seconds, Pull-Up
No problem. I know it's a compensation pattern for me to manage this, but I can manage it. It's a great standard. The routine he plugged in to the standard is interesting, too.
8 – Long Jump Your Height
I used to be able to do this, I'm not sure if I still could. I'll have to get back to everyone on this after my trainer tells me to try it (yes, I'm a trainer but I have a trainer - experts know expertise and value it.)
9 – 30-Second Bodyweight Squat and Hold
No problem. I'm used to sitting in a squat, and "squat and hold" is a standard I've held myself to for years.
10 – Farmers Walk Your Bodyweight
Depends on the distance, but sure - 190? No problem.
I felt like reading this list that the audience is really T-Nation's, not a general one. Male, 20s and 30s, loves training. Many of those standards - especially 3, 5, and 6 - are good standards for everyone.
I have to say, though, all of these standards-type articles are just a way to detect holes in your own abilities. The actual standards don't matter. Use them as fun, as information, and to ask you about things you may or may not be able to do. Don't worry if someone else's standards don't match yours - just use them as inspiration to try new things and get you motivated to improve your skills and strength without compromising your health. That's, ultimately, what it's all about.
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