tag:blogger.com,1999:blog-6960097.post1016561757050286815..comments2024-03-21T02:29:43.150-07:00Comments on Rifs Blog: Let it hurt.Mark Reifkindhttp://www.blogger.com/profile/13796716749125262941noreply@blogger.comBlogger18125tag:blogger.com,1999:blog-6960097.post-40492783282163624032007-05-30T10:23:00.000-07:002007-05-30T10:23:00.000-07:00steve,I just do the one direction as part of my as...steve,<BR/><BR/>I just do the one direction as part of my assymetrical corrective exercise approach.<BR/>my entire right side,quad, glute,psoas,ql,etc is stronger and tighter than my left so if I do both sides evenly it perpetuates the imbalance.<BR/>by doing just theoneside it brings me closer to neutral.<BR/>I started doing this after I forked my back in 2000 and realized justhow tight and locked the right psoas was.<BR/>by stretching the tight side and strengthening the weak side I rehabed things and got out of pain.<BR/><BR/>this is why kbs work so well for me as long as I do them singly. bilateral moves still dontwork well as my strong side takes over and torques me.<BR/>why i had to give up squatting and deadlifting.Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-32837139075737627622007-05-30T10:22:00.000-07:002007-05-30T10:22:00.000-07:00steve,I just do the one direction as part of my as...steve,<BR/><BR/>I just do the one direction as part of my assymetrical corrective exercise approach.<BR/>my entire right side,quad, glute,psoas,ql,etc is stronger and tighter than my left so if I do both sides evenly it perpetuates the imbalance.<BR/>by doing just theoneside it brings me closer to neutral.<BR/>I started doing this after I forked my back in 2000 and realized justhow tight and locked the right psoas was.<BR/>by stretching the tight side and strengthening the weak side I rehabed things and got out of pain.<BR/><BR/>this is why kbs work so well for me as long as I do them singly. bilateral moves still dontwork well as my strong side takes over and torques me.<BR/>why i had to give up squatting and deadlifting.Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-45879297493862686882007-05-30T05:40:00.000-07:002007-05-30T05:40:00.000-07:00Why just the one direction, Mark?Why just the one direction, Mark?Shafhttps://www.blogger.com/profile/16973511839916830360noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-69725860581258496902007-05-30T04:49:00.000-07:002007-05-30T04:49:00.000-07:00timglad it is helpful to you. glad to see you post...tim<BR/>glad it is helpful to you. glad to see you posting again.Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-47772785638425962432007-05-29T20:47:00.000-07:002007-05-29T20:47:00.000-07:00I love reading about your journey. It gives me mot...I love reading about your journey. It gives me motivation, ideas, and ecouragement.<BR/><BR/>Thanks.Tim Dymmelhttps://www.blogger.com/profile/08319560726048103691noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-38537553519249863662007-05-29T15:46:00.000-07:002007-05-29T15:46:00.000-07:00full time warrior. couldnt agree more. I have trie...full time warrior. couldnt agree more. I have tried to live as a professional athlete for most of my life and it is a more than full time committment. but its in the blood and I never think of it as a negative thing.Its what I love thinking about and figuring out.<BR/>as I got older and more injured I had to realize that more and more of my 'workouts' will be what I used to consider rehab, stretching or prehab.the intensity's wave cycle will get longer but still can go up, over the long haul.<BR/>injuries can set one back for years.<BR/>thats what so great to me about the kb is that I can train with tons of volume, really good intensity and it DOESNT kill you or your joints! Great for killing those demons!<BR/>very therapeutic on many levels.Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-8350043463843719572007-05-29T14:30:00.000-07:002007-05-29T14:30:00.000-07:00yeah, you are so right.I just feel like exploding ...yeah, you are so right.<BR/>I just feel like exploding inside if I don't get to do a workout once a day. grrrrrrr.<BR/><BR/>Good point about how hard it is to periodice and the increased need to when being a weekend warrior. *LOL* Why is it called weekend warrior, why not full-time warrior? It makes it even more complicated when putting extra sports into the game such as martial arts...<BR/><BR/>Stay strong comrade..Guardenhttps://www.blogger.com/profile/06504926362286488709noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-64971517379445184612007-05-29T13:32:00.000-07:002007-05-29T13:32:00.000-07:00beleive me, as far as being injured and hating it ...beleive me, as far as being injured and hating it I know how you feel! One foot on the gas and the other on the break sucks man. BUT really forking yourself up sucks even worse and like it or not , as we age we lose recovery ability ,elasticity in the connective tissues etc. Plus our accumulated mileage starts to add up and be accumulative microtrauam.<BR/><BR/>This is why I feel prehab work focused on balancing the weak points in the system andheading things off at the pass is so important.<BR/><BR/>as well as modulating training load and intensity. but when one is constantly changes exercises, angles, loads etc its so hard to program.coming from a powerlifting background there are less varibables so its much simpler.<BR/>"fitness" is so much broader and even though the absolute loads are lighter the accumulated forces are not. same with gymnastics.<BR/>let yourself heal, it pays off in the long run.trainig hard when you are in pain ALWAYS messes up the neuro programing.believe me I know :))Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-90944541406408605832007-05-29T05:10:00.000-07:002007-05-29T05:10:00.000-07:00Thanks a lot Mark.I will start out doing the exerc...Thanks a lot Mark.<BR/><BR/>I will start out doing the exercises you prescribe. Grrrrr, hate to be injured. I need a central control brake mechanism which will deactivate my body before I do hazardly stupid things, heheh..<BR/><BR/>I am sure that you will impress at the RKC. Maybe you can teach me some pommel moves. Always wanted to be able to do the butterfly etc. on the floor. Looks awesome, and must be one heck of a workout.<BR/><BR/>JacobGuardenhttps://www.blogger.com/profile/06504926362286488709noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-29704585832319665112007-05-29T04:47:00.000-07:002007-05-29T04:47:00.000-07:00royce, go very slowly lowering that box, as you fo...royce, go very slowly lowering that box, as you found out,lol. start right above where you feel good and lower it 1/4 -1/2 " at atime, after you have adapted to that new depth.Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-53286701457384358892007-05-29T04:46:00.000-07:002007-05-29T04:46:00.000-07:00guarden,sorryt o hear about the psoas, it is a ver...guarden,<BR/><BR/>sorryt o hear about the psoas, it is a very tough muscle to rehab,imo.it needs to be opened up and stretched more than strengthened, usually, when it is tweaked.<BR/>It get facilitated very easy and curls back up with little encouragement.the best results I got was from LOTS of Active release work, back bends over a stability ball, decompression hangs from a chin bar and upward facing dog pose on the floor.<BR/><BR/>As far as any insane moves you will be far more likely to impress than I at the cert although I am working on my best tricks!lol.<BR/><BR/>I would focus on opening up the psoas as much as possible pre exercise then again after loading. I would stay away from cyclic flexion exercises as they will tighten up without much benefit either strength or cv.Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-45414472132041069922007-05-29T03:47:00.000-07:002007-05-29T03:47:00.000-07:00Nice post with the program Rif.I have a question I...Nice post with the program Rif.<BR/><BR/>I have a question I hope you have the answer for. See, my psoas is pretty f*cked at the moment, so do you have any advice on how to regain my strength as fast as possible. Right now I am doing some light movements without causing pain, ride my bike etc. should I start with some light static stretches or do you have any golden exercises you would recommend?<BR/>Best regards<BR/>JacobGuardenhttps://www.blogger.com/profile/06504926362286488709noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-20432654054810593412007-05-28T19:30:00.000-07:002007-05-28T19:30:00.000-07:00very cool, I'm going to archive that template. Hip...very cool, I'm going to archive that template. Hips is where I feel weak at when I get low. I was going to do zerchers for abs today but the box squats FRIED me. LOL<BR/><BR/>130 lbs in on year, that's astounding by the way!Roycehttps://www.blogger.com/profile/08646895219807042702noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-49450751854575227842007-05-28T19:10:00.000-07:002007-05-28T19:10:00.000-07:00the key to squats and deadlifts is REALLY strong h...the key to squats and deadlifts is REALLY strong hips, glutes, upper hammies, erectors and abs. voila, the posterior chain,lol, but one has to learn to use the hips when they squat ,same as they have to learn to use the hips when they swing. quads finish the lift not start it.Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-21291399801836806662007-05-28T19:09:00.000-07:002007-05-28T19:09:00.000-07:00if you have weaker hips relative to your quads you...if you have weaker hips relative to your quads you should squat as wide as you can on the box to build them up BUT use a closer stance for competition lifts,without the box.<BR/>I take nick though this cycle getting ready for comps<BR/>4-5 weeks free squats raw<BR/>5x5 adding weight each week til max of 5x5<BR/><BR/>4-5 weeks<BR/>box squats with chains 6-10 sets of 2 70-90% of box squat max<BR/><BR/>2-3 weeks<BR/>competiton free squats with light gear doubles<BR/>2-3 weeks<BR/>competition free squats with tight gear singles only. ending with 90-95% of goal.<BR/><BR/>the raw squats build size and basic strength, the box squats power and accleration and the gear cycle skill work for the comp and overload.<BR/>brought his squat up 130 pounds in year.Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-70850128320849067222007-05-28T19:01:00.000-07:002007-05-28T19:01:00.000-07:00Hey Rif, regarding your question on my blog. Yes, ...Hey Rif, regarding your question on my blog. Yes, my quads have always overpowered my hips. I'm feeling there is an important bit of advice coming...Roycehttps://www.blogger.com/profile/08646895219807042702noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-79843355665413546282007-05-28T18:46:00.000-07:002007-05-28T18:46:00.000-07:00hey your setup works for the two kb presses as wel...hey your setup works for the two kb presses as well.thanks too for the kind words, the body seems to be holding together a bit more.its nice.Mark Reifkindhttps://www.blogger.com/profile/13796716749125262941noreply@blogger.comtag:blogger.com,1999:blog-6960097.post-64199213637614384942007-05-28T18:08:00.000-07:002007-05-28T18:08:00.000-07:00Rock on man. You are seriously kicking butt dude. ...Rock on man. You are seriously kicking butt dude. Those long sets are killer. I haven't been brave enough to try the 2 kb one hand presses yet.<BR/>Its really awsome to read the blog and see the presses in there!!<BR/><BR/><BR/>I am going to do some 2 kb one hand swings though in a while!!Roycehttps://www.blogger.com/profile/08646895219807042702noreply@blogger.com