Warrior Warmup, 2016 revision

Shinergy is an ever-evolving art. So are our training methods. "If it ain't broken, don't fix it" doesn't really apply. There's always a way of doing things in a better way. Of course, you also have to spend some time on things in order to be able to actually evaluate them. So, after evaluating our warmup routine for quite some time now, here are some tweaks to help make it even better -

People usually mess up the bent over t-spine mobilisation due to insufficient hip mobility. Instead of keeping the spine neutral, they'd go into flexion. Spinal flexion plus rotation, over the long term, is no good. Hence, a better place to do this stuff is right after our three - way lunge, with one shin on the ground (i. e. , with a fixed pelvis and lumbar spine ). This is a pose many know from yoga.

Also, when stretching the hamstrings from this position in a subsequent exercise, it's so easy to introduce an additional dorsal flexion at the ankle and reap the additional benefit of hitting the gastrocnemius as well. It's a shame I haven't thought of this in the first place.

One of the main health issues in my opinion when it comes to kicking is the failure to brace the abs abs hence avoiding lumbar spine hyperextension. This usually manifests in LBP, especially in spinning kicks. Then again, it's so easy to toss in a couple dead bugs after the prone stretches and tell people "like that - lock your ribs down while kicking and you'll probably be fine". Again, the time investment on this is a couple second while the benefits are potentially huge.

After all that stuff, instead of just doing shoulder bridges towards the end, I've decided to make things more specific by tossing in cook hip lifts and bridge escapes. The combination of dead bugs and cook hip lifts is a great minimalist warmup drill for kicking.

This is all pretty theoretical, but there'll be video on all that stuff soon, so don't fret.

So long,

don't get hurt

Kommentare

Beliebte Posts aus diesem Blog

Happy new year

I wish you all a happy new year. Photo by camera slayer, found on flickr.org For me, the year won't start particularily good, I guess. On january 7th, the doc will put my foot into plaster again. This time, it's 4 weeks. After that, we shall see further. Now on the one hand, this is significantly screwed up. Gone are my plans of doing a max strength program to begin the year. Also, as a professional trainer, not being mobile at the beginning of the year means a serious handicap to my marketing actions. Novembet through February are, after all, the best months for any sports school, finance-wise. Also, I need to make up for all the losses my second studio has produced over the last year anyways. Instead of recovering financially, I'll now have to pay an instructor to teach my classes. Great. Not to mention all my plans of offering more classes at my Dojo. They're most definately put on a halt at the moment. As you can see, from a business point of view, my situation is s

Kettlebell Training For Aerobic Endurance Gains

Introduction Endurance is a broad term. Different types of endurance (short -, medium - and long term) are fueled by different energy systems. The first one or two maximum muscle contractions are powered by the phosphates in the muscle cell. After that, short bursts of up to 12 seconds draw their energy from the creatine- phosphate reserves. These two modes of energy production are known as anaerobic (lacking oxygen) alactic (without significant production of lactic acid). Longer efforts, up to roughly 3 minutes, primarily make use of the anaerobic lactic system, also called anaerobic glykolysis, i.e., the utilization of sugar in the absence of sufficient oxygen. Finally, even longer work is primarily fueled by the aerobic system. Here, oxygen is available in sufficient amounts such that sugars and fats can be oxidized in the Krebs cycle. It is this system that will be in the scope of this article. The aerobic system is, amongst other things, relevant for recovery after training se

Thoughts on S&C: Assess, don't guess - Athletics @ Shinergy[base] Vienna

Disclaimer: This one's going to be a bit lengthy, so I tried to include as many videos as possible to keep things fresh. Since December, 2014, I'm in charge of the athletics class we run at the Shinergy[base] here in Vienna. In a nutshell, the athletics class is pretty much a functional strength class for small groups. In contrast to other systems out there (which all have their benefits in their own sense), out athletics class follows a simple periodization and is preceded by an individual assessment of each athlete. Our assessment usually doesn't take as long as, say, a full [FMS] , but then again, we screen for the selection of exercises we're actually planning on employing in the current program. This means that, although it might be beneficial for general health or long-term improvement of a functional movement base, there is no pressing need to screen for overhead competency if the plan calls for a horizontal upper body push. We can ḱeep our initial screens

A Warrior's Thougts on the Martial Arts

Dieses Blog durchsuchen