Tuesday, March 02, 2010

Time to train.

getting to play again with the 32kg


February was a disaster for my training. Well, not a disaster but things did not move forward very well and if you don't count my stretching as training for three weeks I only got one kb workout in each week.ONE.
I had to do what I had to do which was make sure I didn't get hurt leading up to these last two certs and that had to take precedence over everything else. Including my desire to kills some demons with a proper hardcore workout.

But with my back finally feeling better I new being very conservative was a necessity and being able to handle the physical load of standing for long hours each day, demo'ing RKC skills over and over and spotting candidates takes it own toll. Even on the young and uninjured.

One of my favorite things at the end of each cert day is to hear the young instructors talking about how hard standing for those long hours is on their legs, their overall body and their energy. It makes me feel SO much better and I know they're glad they don't have my knee.

But now I can get back to a normal routine and get back to my regularly scheduled progressive training. PLUS, I want to add a third day of training in, now that I don't do yoga. I have a few clients traveling a lot in march so I will have lots of extra time to sneak in some more kb workouts and experiment with some new movements: two kb swings, two hand swings, lots of different presses and tricep work,maybe even some pullups and MAYBE even some goblet squats~!

I spent much of the days at these certs in a wide standing stance and doing squats to stretch out my adductors and legs. What I found was that the squat, which killed me for so long is now feeling good and not a threat to my knee or my back.
Same with front back lunge position. Back to the beginning perhaps.
My standing training for the certs was a success. So much changed when I stopped sitting at work at ALL and started stretching to open up my center instead of closing it up, as I had been doing prior.

6 am Stretchout

foam roller, straddle stretches, overhead stick, rear stick, bretzels, crooked arm bar stretches, calves and thoracic mobility work.

12 noon

one arm swings/transfers
16 kg x 5/5/5x2
20 kg x5/5/5x2
24kgx5/5/5x2
28 kg 5/5/5x2

32 kg swings
5/5x6 sets
24 kg x10/10x 2

these went great and it was so good to have some weight in my hand and do some real work again. it's so nice when the parts aren't screaming at you

See Saw presses
16kg x5/5
x6/6
x7/7
x7/7
20 kg x5/5x3 sets

these went very well although my shoulders were more fatigued than I expected. Just out of practice.


Weighted pushups
bw x8x2
10 lb( clubbell, along spine)x5
15 lb cb x5
20lb cb x5x2

these went great! my best pushup workout was close grip pushup with hands on a barbell in the lowest position of a power rack ,feet on a 12 inch box, 100 lb plate on my back for 33 reps. This was in the late nineties when I was my strongest as a powerlifter. It was our max effort day,which occasionally meant a high rep exercise to failure. There was no 34th rep,lol.
there was a second set, though, to only 20 reps.
Ah, being strong is good.I will be back.

These pushups were especially satisfying since it wasn't very long ago at all that I couldn't even do ONE bw pushup. Hell I couldn't get into the bottom position without pain.I am happy :))

12 comments:

Chris said...

I'm glad you are feeling better Mark.

My back has been bad recently and it is only when basic daily motion is impossible that you start to appreciate how important they are.

Mark Reifkind said...

Chris

so sorry your back is out. beleive I KNOW how much that sucks, and yes no one really appreciates the basic movements of life until they cause unbelievable pain.

heal fast and let me know if I can do anything to help.

Craig B. said...

Mark- sounds like you have been doing exactly the right things!

I have a question. A while back you posted a bit on Paul Chek. I've since read a pile of things on the web and like what he has to say. Any particular favorite Chek resources you would suggest?

Best-

Mark Reifkind said...

craig

my favorite Chek resource is scientific back training course. I loved it and still use it daily.

Sean Schniederjan RKC said...

Nice shirt, lol!

Rob O'Brien said...

Glad to see ytou are feeling well! Keep it up!

Best,
Rob

Mark Reifkind said...

sean

one of my favorites!

Mark Reifkind said...

rob

thanks man, things are going well for a change,lol.( someone knock wood)

Mark Reifkind said...
This comment has been removed by the author.
Tracy Reifkind said...

Geez Sweets,

"now that I don't do yoga"

seeing those words in black and white just made me sad....I miss you....

Mark Reifkind said...

I miss training yoga with you all the time my love. I just don't miss the back stuff. you could always train kbs with me another day...

Mark Reifkind said...

oh yeah,

dont' forget we get to train for your level 2 cert together. that's got to count for something...