Wednesday, November 04, 2009

Restoring lost physical function

This is the name of my dvd that was shot a few years ago at the Level 2 RKC and what has been the primary focus on my existance since a serious back injury in 2000 really brought to my attention just how asymmetrical and out of balance I had become after 26 years of competitive training and competitions.
I completely credit Pavel Tsatsouline , the KB and his methodology of training ,called the RKC ,with helping me to start my journey back to physical balance ( by using an asymmetrical tool no less,lol) and strength and health.
That started in 2001 when I got my first kettlebell and has continued to reach new levels of physical mobility, flexibilty, strength and the ability to do again movements I thought might be lost forever. Especially the ability to train with tension and train some strenght moves again.
And not paying a serious pain price for days afterward. That part is REAL important.
I could always DO the workout, I would just lose all kinds of function and be in serious pain for days after, that's all,lol.
This recovery reached a new high today as I did double kb presses for the first time in EONS; and did them strongly and with good shoulder mobility. And NO teres pain.
Then I went on to train my free handstands and knew without a doubt that I would not only regain( have) my ability to do the best skill I ever had, that I would also be able to do straight arm straight leg handstand presses but freestanding handstand pushups as well.Today was a test; the ability to press both bells similtaneously would really show me if my torso mobility had improved enough to handle bilateral pressing again.
I have been pleased as punch to be able to do single arm kb military presses again but knew I wouldnt have a chance at HS pushups until I could do double presses. This need to constantly and consistently improve is exactly what got me hurt in the first place but it is who I am, even if the improvement is some variation of some silly rehab movement that I am embarassed to think about.So I HAVE to go more slowly than I want.
But my extremely lessened time required on both the foam roller and the thumper tell me things are going in the right direction for sure. Many ways to the same goal.
Crucial to this,imo, is to work on all aspects of your goals at the same time, spending the most on your weaknesses. This is what turns them into strengths.For so long flexibility( or lack thereof) was my weakest attribute and what I have focused most on, as well as trying to removing excess tension in the skeletal muscles by various myofascial release methods, stretching and yoga. It is working.Has worked. Will continue to work until I am as square, plump and neutral as I need to be and then I will maintain that. Have to.Hurts too much if I don't.Big motivator there.
All this was after 24 kg snatches and getting to train with the KB Swing queen was great again. SO SO cool to have my love as my training partner I can't tell you. She is tough as nails and cuts me no slack. Nor herself.
She also has dived into her weakness as she is training tension skills for the first time and has honored me by allowing her to coach her.Progress is undoubtable.
We are completely revamping Girya as HKC Central and for Tracy's and Jordan's class needs and everything is very exciting.I am training there for the first time ever and it's great.The studio will become the KB dojo I've always wanted :))

Next will being able to train my squat again. Hey,miracles happen, I know this to be true.

16 kgx5/5x2
20 kgx4/4

24 kg x 5/5
x 6/6
x 7/7 x 3 rounds
x5/5 x2 rounds
128 reps
13,568 lbs

Man this felt heavy for the first few sets, still not used to training the heavier bells mid week but it was fine after the first few sets. was going to do more reps but hands were a but hot( lost my file!) and wanted to get onto the double presses and see if they would work! Not a bad snatch number for me at all.Form felt very solid.

Double KB press( one clean per set)
12 kgx3
24kgx3!! very easy. very.
20 kg x5

this was so exciting,especially that they were so strong. I am going to cycle three presses( just like WSB max effort days): 1) single kb military press, 2) double kb military press 3) and bottoms up press.
I will also add in Handstand pushups when the time is right. I am also going to start doing pushups again, another thing I was very very good at and havent been able to do safely for years.This will probably be an assistance exercise for awhile.

( against wall) 2 sets of 20 seconds
free standings
LOTs( tracy was taking pictures, LOTS OF handstands)

these went well and I can really see from the pictures JUST how tight my shoulders and shoulder girdle still is and how much work I still have to do re; throacic mobility BUT it's a start. A great great start and I am very happy :))


Diana said...

"I will maintain that. Have to. Hurts if I don't"
Amen there!!
Nice job on the handstands, way to keep impressing yourself!

Mark Reifkind said...

thanks diana

its nice to be going forward at a but of a faster pace for a change.