So, it is like this, let’s say X is warming up and I notice that “out of nowhere,” he is stiff in the Thoracic Mobility stuff, say Opposite Bird Dogs. This happens with athletes and office workers. So the deLorme workout is this:

A: that 50% weight, for me, like a 16 K Kettlebell
B: that 75%ish weight, for me, I use the 20
C: that “100%,” but for normal workouts, it is just the 28

One arm Press
L-R-L-R-L-R
A x 2-3-5
Crosscrawls
B x 2-3
Neck Rolls
C x 2-3-5

TRX work
Inverted Rows x 10
Six Point Zeniths Right
T Rows x 5
Six Point Zeniths Left
Y Rows x 10

Swings
A x 30
Windmill against Wall Right
B x 15
Windmills against Wall Left
C x 30

Front Squats
Double A x 10
Hip Flexor Rainbows Right
Double B x 5
Hip Flexor Rainbows Left
Double C x 10 (Tough!!!!!!!)

Then, retest the Bird Dogs. You might call them the FMS Rotary Stability stuff, but you know the drill

Do NOT ask how to do the correctives, they are standard stuff with just names stuck on them. If you see me at a clinic, I will show you…and you will shrug and go “oooooo…that’s it?”

I had a good question come up recently about how to train post-Kettlebell Certification. If you don’t understand the terms, clearly, you missed something in the Cert. I would also recommend that you do Push Ups and Planks and “this and that,” but here is a nice way to take what you learned and run with it. If you didn’t learn to KB Clean, use both hands to bring it to place. The One Legged DLs are simple to do, just make sure the “up” leg is being driven by the heel straight back, not the toes. The toes should point straight down or even slightly in.

The First Twenty Days

Fresh from a new learning experience, there is always a tendency to want to do everything all at once. That is tough to do and fraught with long and short-term issues. The first twenty days after this experience should be a chance to strive to master the movements and train the positions. Don’t add speed and volume to poor movements: take your time to practice.

These twenty workouts can be done five days a week (a total of four weeks) or three days a week (sneaking up on two months) or any way you choose. These will provide the grounding for a solid base. Strive for mastery.

Daily Warm Up
Many won’t need much, but it is generally a good idea to go through some mobility drills especially for these areas:

Neck
Shoulders
Thoracic Mobility
Hips

Each week, take one day to do a full “Toes to Top” mobility workout.

It is recommended that you do the Hip Flexor Stretch during each warm up and cool down period; it can be done very well with an easy set of Goblet Squats. Many find a few easy sets of Swings, a few Goblet Squats and a weightless set of one to five Get Ups (both sides) to be enough warm up.

Day One
3 Get Ups Right 3 Get Ups Left

Practice Hip Hinge
Goblet Squats: 2-3-5-2-3-5-2-3-5

Fifteen Two Hand Swings
One Goblet Squat
Ten Reps of High Knee “March in Place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to two minutes)
For a total of Three Rounds

Five Minutes of Pressing Practice.
Continue reading →

When the second pull is weak, look to the first pull. The body positions of the second pull are so favorable, that you should always feel strong when the back starts to whip… so, look to the weight coming off the floor.

Continue reading →

Dick Smith from the old York Barbell Club  was the one who really understood the rack work, in fact, to quote Dick “Hoffman NEVER understood the rack work.”

Continue reading →

A couple of quick suggestions: first, the role of hypertrophy needs to be addressed. One of things that starts to mellow out is the “passion” to train. Honestly, I don’t have the answer there, but a few years ago, DHEA was argued to be the answer here. So, whatever it takes to reignite the spark, do it. I suggest camps, workshops, seminars, or any kind of full leap back into whatever lights you up. Relearn everything. I think that might be part of the reason things like the RKC really got me going again. Call it immersion.

Continue reading →