Wednesday, July 17, 2013


General Physical Preparation.

That's all I've got these days. Increasing basic work capacity. Widening the base. Building the foundation. Not to say that it isn't the most important thing I could be going given my big picture goal :" A back of Iron and Legs that never quit" but it's not performance training, that's for sure.

I've had my share of Specific Sports Preparation (SPP: peaking for competition). In fact it was the mainstay for most of my life. But the closer one gets to their edge the easier it is to fall over and at my age the risk/benefit reward is in the wrong direction.
So GPP it is and I'm glad to be able to keep increasing it, to keep pushing my overall work capacity up. To be able to work harder and longer and recover fast for my activities of daily living.But those pesky little things like damaged joints can mess so many things up so quickly.

Strange day. Calf and ankle were all over the place all morning but when it came time to train they settled down. Even more for the sled walks which was extra special strange.  Things seem to be in a new alignment, which is good, I think but new.

I've been thinking about this knee brace for some time and today bit the bullet and bought it.

That's some serious, high technology right  there and it's is supposed to 'unload' the knee, decompressing it above and below so more forces are borne by the brace and not the knee. I haven't had any support for this thing ever so I think it's time. I've got a LOT of walking to do in Europe very soon and I hope this helps as much as I've been told it will. Even if it helps a little that would be a lot.
More info here about braces for arthritic knees. One step away from the total knee replacement. I'm ready.Until then , though, work to do.

Double kb swings
2 16's x 5 x 2
2 20's x 8
2 24's x 8
2 28's x 5,6,7,8,9,10 x 2 ladders
90 reps!
11,340 lbs !!

again, double bell work always impresses with total tonnage. these felt solid and easy from the start although I can now see from the video I have to straighten my right elbow more. It's amazing, NO impingement in either shoulder for weeks now! the reverse grip overhead stick stretch did something very cool. and continues to do so.
BUT the swings were quick, strong and solid feeling and the volume was 30 or so reps higher than the last workout. Not bad progress.

Sled walks
60 lbs x 200 feet x 7 laps ( pr)
1400 feet.

These felt GREAT and my gait was the best it's been which makes absolutely no sense at all but I'll take it.Things are shifting around, in new places and I've just got to pay attention to where it's all going but it feels stronger, not weaker.

Back press
3 x 20 reps single red strand.

these are way better. time to got to two reds.the problem is getting it over the head and shoulders, not the press itself.:)

lots of stretching and myo ball work for the hammies and calf. Can't wait to get the brace.



Aaron Friday said...

The brace looks cool. I hope it helps a lot.

Mark Reifkind said...

thanks Aaron, I think it looks cool too. I picked it out off the site then spoke with a company rep and that's the one he recommended.
Even if it helps a little that will be a lot.

Roland Denzel @ said...

I hope the brace makes you trip even better!

Mark Reifkind said...

thanks Roland I am really hoping it makes things better!I need the help :)

Sascha Pfeifer said...

Hi Mark,
I hope it helps you a lot!
To get a complete knee replacement is a serious thing. All the best and enjoy europe :-)
Take care.

Ran T said...
This comment has been removed by the author.
Ran T said...

What exactly is this reverse grip overhead stick stretch? Is this on a previous post? I'm new to your blog.


Mark Reifkind said...


I just got it today and it feels good on first wear so we'll see. Believe me, I know how serious a total knee is, that's why I've put it off for the last 13 years.
I was told in 2000 that I should have one then:)
I love Europe and plan on enjoying it.
thanks for your thoughts.

Mark Reifkind said...


I haven't put up a video on it yet but basically hold a 4-5 foot stick with a curl grip on your thigh. With completely locked elbows and the shoulders pulled down raise it slowly overhead as far as you can without unlocking the elbows or lifting with the traps.
pull the scapula down INTO the ribs as your raise it.
this really activates my lower rhomboids like nothing else ever