Powerlifting Movements
Squat
1. Low Bar Position
2. Wide Leg
3. Use Box as aid
4. Increased hip flexion
5. Knees perpendicular to floor
The purpose of this squat is to train the hips. Therefore we use a box, a wide stance, and a low bar position (across the shoulders below the upper traps).
Pull yourself into the box by using your hip flexors. Keep the shins perpendicular to the floor which places the load in the hips and leads to a greater forward bend with the back….your stomach will pretty much rest between your legs. Make sure to keep yours eyes up which will help keep your spine neutral. Also, be sure to pull the bar through your lats down into your body creating a strong back.
Breathe deep and push against the belt as you squat. Make sure your breathe in through the nose. Hold the breath to create internal pressure and stabilize the spine giving you additional strength. Exhale at the top as you come out of the box.
Once you touch the box, relax your hip flexors slightly erecting your body count one one thousand and re-engage your hip flexors exploding up through your hips.
Conventional Deadlift
1. Feet Hip Width (tighter COG)
2. Greater emphasis on hips and back
3. Arms outside legs
4. Shoulders/Arm pits over bar for leverage…different leverage than sumo
5. Great for improving Clean
Start with a legs hip distance apart and hands grab the bar in a double over or mixed grip (over/under) position. Shoulders over the bar, arm pits in line with bar and bar touching the shins. Stay tight and compact and imagine that you are wedging yourself into the ground.
Once you set engage the lats linking your arms to the shoulders and the bar to your body and take a deep breathe through the nose to the belly bracing your core against a belt (imaginary or real), keep your head up and eyes forward to make sure you keep your back in a neutral position.
To begin the lift push your feet into the ground driving through your hips and legs as you explosively lift the bar of the gorund, grazing your shins as it travels beyond your knees and you pull your hips through making sure that your hips, knees and shoulders all finish at the same time.
This is a single movement and all major parts and joints involved should start and finish the move at the same time. Do not be lazy in the hips or back, making sure to keep a strong neutral spine, lats tight, core engaged and hips aggressively extending in an effort to lift the bar off the floor.
Sumo Deadlift
1. Wide Leg Stance, toes out to accommodate
2. Less Hip Flexion
3. More Leg Drive
4. Arms inside hips
Wide stance with toes turned out so the knees and toes can track properly (knee should point in same direction of middle toes). Place hands on bar shoulder width apart and shoulders slightly over the bar for optimal leverage. Sit in your hips as you pull the bar up your body sliding along the shins. Make sure to lock the shoulders into the sockets connection the bar, arms,and shoulders to the upper torso and more importantly making the body and bar all in piece and connected to the ground.
Bench Press
1. Engage your lats and retract your shoulder blades
2. Lift your rib cage and keep lifted throughout movement & do not round your shoulders at all!
3. Push yourself away from bar and into bench
4. Crush the grip and bend the bar as you press
5. Push in a straight line, bar comes to lower part of chest (nipple area)
Bench Press in powerlifting terms is a lat and triceps exercise. Prior to performing the move be sure to set your shoulder blades into the bench creating an arch in your low back. Note: tight your glutes and press your feet in the floor to prevent your low back from compressing and to give you additional pressing power due to the whole body being tight and engaged.
Get help with the lift off bringing the bar over your chest, check that your lats are engaged, shoulders pinned back against the bench and chest/ribcage lifted.
Lower in a controlled manner to the nipple area pulling the bar into your chest, then press explosively from the lats and triceps pushing yourself away from the bar and into the bench…stay arched and make sure not to round the shoulders as you press. Remember the bar travels a straight path up, once locked out either repeat or set the bar back onto the rack.
Monday, November 09, 2009
Wednesday, November 04, 2009
Speed & Agility Course for Young Athletes
Los Gatos Fitness
Presents
Speed & Agility for Young Athletes
8 week course….only $299
Tuesday & Thursday from 4 to 5 p.m
NOTE: No classes on December 29th and 31st
Essential to athletic success is speed and agility. The difference between being fast and top end speed is in the proper mechanics, core strength and overall body strength and awareness. This 8 week course is designed to teach the athlete proper mechanics of sprinting/running and movement. The course will develop the athlete’s ability to take their strength and conditioning and turn into on field speed and agility.
The Basis of the Program
➢ Learn the proper biomechanics and anatomical application of sprint and running mechanics. This includes drills, games and sprint conditioning
o Top End Speed- it is important that he possess the ability to run straight ahead as fast as possible. Top End Speed will be taught and developed by improving running mechanics and enhancing stride frequency and stride length.
➢ Learn the how to stop, cut, turn, react and accelerate in all directions, straight ahead, laterally, backpedaling, etc. This will include drills, games and conditioning
o Change of Direction- It is essential that an athlete possess the ability to change direction in a smooth and fluid manner with minimal loss of speed, balance, and power.
o Short Area Quickness
o Did you know most lower extremity injuries occur when suddenly stopping? Learn how to properly decelerate being able to suddenly stop or slow down while being in control.
o Acceleration- The ability to generate quick leg turnover.
➢ Maximal strength and acceleration ability are closely related. Spend time developing maximal strength through traditional means like squatting and utilizing derivatives of Olympic lifting movements. This is open to all athletes who enroll in the concurrent strength and conditioning program on Monday and Wednesday.
Joe Sarti, kinesiologist & exercise physiologist, is a highly regarded expert strength and conditioning coach. He has coached athletes such as Frank Shamrock, San Jose Razorclaws of the IFL, college athletes, etc.. His experience is vast and deep with knowledge of kettlebells, power lifting, Olympic lifting, odd strength lifts, yoga and more. Joe is an accomplished athlete having competed in professionally in sports such as Rugby, Baseball, Adventure racing, mountain biking, and events such as the Tactical Strength Challenge, The Beast Challenge and more.
Presents
Speed & Agility for Young Athletes
8 week course….only $299
Tuesday & Thursday from 4 to 5 p.m
NOTE: No classes on December 29th and 31st
Essential to athletic success is speed and agility. The difference between being fast and top end speed is in the proper mechanics, core strength and overall body strength and awareness. This 8 week course is designed to teach the athlete proper mechanics of sprinting/running and movement. The course will develop the athlete’s ability to take their strength and conditioning and turn into on field speed and agility.
The Basis of the Program
➢ Learn the proper biomechanics and anatomical application of sprint and running mechanics. This includes drills, games and sprint conditioning
o Top End Speed- it is important that he possess the ability to run straight ahead as fast as possible. Top End Speed will be taught and developed by improving running mechanics and enhancing stride frequency and stride length.
➢ Learn the how to stop, cut, turn, react and accelerate in all directions, straight ahead, laterally, backpedaling, etc. This will include drills, games and conditioning
o Change of Direction- It is essential that an athlete possess the ability to change direction in a smooth and fluid manner with minimal loss of speed, balance, and power.
o Short Area Quickness
o Did you know most lower extremity injuries occur when suddenly stopping? Learn how to properly decelerate being able to suddenly stop or slow down while being in control.
o Acceleration- The ability to generate quick leg turnover.
➢ Maximal strength and acceleration ability are closely related. Spend time developing maximal strength through traditional means like squatting and utilizing derivatives of Olympic lifting movements. This is open to all athletes who enroll in the concurrent strength and conditioning program on Monday and Wednesday.
Joe Sarti, kinesiologist & exercise physiologist, is a highly regarded expert strength and conditioning coach. He has coached athletes such as Frank Shamrock, San Jose Razorclaws of the IFL, college athletes, etc.. His experience is vast and deep with knowledge of kettlebells, power lifting, Olympic lifting, odd strength lifts, yoga and more. Joe is an accomplished athlete having competed in professionally in sports such as Rugby, Baseball, Adventure racing, mountain biking, and events such as the Tactical Strength Challenge, The Beast Challenge and more.
Strength & Conditioning Course for Young Athletes
Los Gatos Fitness
Presents
Strength & Conditioning for Young Athletes
8 week course….only $299
Monday & Wednesday from 4 to 5 p.m.
NOTE: No classes on December 28th and 30th
Strength is the foundation for all athletic movement including speed, power, explosiveness, etc. This program is designed to teach the young athlete the foundation building a strong physique, work ethic and mentality toward performance in sport and life.
The Basis of the Program
➢ Learn how to prepare for peak performance. This includes both the mental and physical preparation for peak performance. Simply put it is the combination of both mental and physical preparation and practice that differentiates the great performers. It is one thing to perform in practice, another to perform on the field, platform, etc. You will learn how to make/take your daily practice into the real deal!
➢ Learn how to perform safely and effectively and how to see the physical movements beyond just the basic tenants too the deeper side of what/why each move will help you perform at your peak levels. It is one thing to know proper form and technique it is another to use the bodies systems, its anatomy, physiology and the biomechanics to their full potential. Movements included are the squat, deadlift, clean, bench press, military press, etc.
➢ The course gives you information imperative to the development of the key aspect of peak performance, Internal Strength. For strength is not an external action but an internal state of being. Our true peak performance in life, practice, relationship, sport, etc. depends on our internal strength and state of being.
➢ This course teaches you how to work from the root and inner being to the branches and external being. By implementing these principals you will notice with consistent application and new found state of being and therefore human performance.
Joe Sarti, kinesiologist & exercise physiologist, is a highly regarded expert strength and conditioning coach. He has coached athletes such as Frank Shamrock, San Jose Razorclaws of the IFL, college athletes, etc.. His experience is vast and deep with knowledge of kettlebells, power lifting, Olympic lifting, odd strength lifts, yoga and more. Joe is an accomplished athlete having competed in professionally in sports such as Rugby, Baseball, Adventure racing, mountain biking, and events such as the Tactical Strength Challenge, The Beast Challenge and more.
Presents
Strength & Conditioning for Young Athletes
8 week course….only $299
Monday & Wednesday from 4 to 5 p.m.
NOTE: No classes on December 28th and 30th
Strength is the foundation for all athletic movement including speed, power, explosiveness, etc. This program is designed to teach the young athlete the foundation building a strong physique, work ethic and mentality toward performance in sport and life.
The Basis of the Program
➢ Learn how to prepare for peak performance. This includes both the mental and physical preparation for peak performance. Simply put it is the combination of both mental and physical preparation and practice that differentiates the great performers. It is one thing to perform in practice, another to perform on the field, platform, etc. You will learn how to make/take your daily practice into the real deal!
➢ Learn how to perform safely and effectively and how to see the physical movements beyond just the basic tenants too the deeper side of what/why each move will help you perform at your peak levels. It is one thing to know proper form and technique it is another to use the bodies systems, its anatomy, physiology and the biomechanics to their full potential. Movements included are the squat, deadlift, clean, bench press, military press, etc.
➢ The course gives you information imperative to the development of the key aspect of peak performance, Internal Strength. For strength is not an external action but an internal state of being. Our true peak performance in life, practice, relationship, sport, etc. depends on our internal strength and state of being.
➢ This course teaches you how to work from the root and inner being to the branches and external being. By implementing these principals you will notice with consistent application and new found state of being and therefore human performance.
Joe Sarti, kinesiologist & exercise physiologist, is a highly regarded expert strength and conditioning coach. He has coached athletes such as Frank Shamrock, San Jose Razorclaws of the IFL, college athletes, etc.. His experience is vast and deep with knowledge of kettlebells, power lifting, Olympic lifting, odd strength lifts, yoga and more. Joe is an accomplished athlete having competed in professionally in sports such as Rugby, Baseball, Adventure racing, mountain biking, and events such as the Tactical Strength Challenge, The Beast Challenge and more.
Kettlebell Seminar of Unique Proportions
Crossfit Unlimited
Presents
The Russian Kettlebell for Enhanced Performance
December 5th, 2009, 10 am to 1 pm…..only $75
Why you need to attend this seminar!
1. You are serious about getting in shape (leaner, stronger, firmer, toner, fitter) and want to learn how to get the most out of your workouts in the least amount of time.
2. You are a beginner and you want to ensure that you learn the proper technique to maximize your progress and avoid unnecessary injuries.
3. You want to learn about the benefits of kettlebells in a fun environment.
4. You want to be lean (decrease body fat and maintain or increase muscle density).
5. You want to be stronger.
6. You want a strong heart (cardiovascular strength and conditioning).
7. You want a strong core, strong and tight hips (glutes), tone and strong legs and arms and a nice set of shoulders with a strong back.
What you will learn about Kettlebell Movements:
Swing
*How to use the hips, maximizing power and performance
Snatch
*How to improve & train VO2 Max and maximize your athletic ability
Military Press
*How to increase your press strength
Squat
*Why the Front Squat is the ultimate ab/core developer
Clean
*How to move the bell with effortless effort
TGU
*Increase strength and stability of the shoulder and core
Joe Sarti
Joe is a highly regarded expert in strength and conditioning. He has coached athletes such as Frank Shamrock, San Jose Razorclaws of the IFL, college athletes, etc.. His experience is vast and deep with knowledge of kettlebells, power lifting, Olympic lifting, odd strength lifts, yoga and more. Joe is an accomplished athlete having competed in professionally in sports such as Rugby, Baseball, Adventure racing, mountain biking, and events such as the Tactical Strength Challenge, The Beast Challenge and more. Learn why he is one of the best in the business.
For more info go to www.fitnessjoe.com or email joe@fitnessjoe.com
Presents
The Russian Kettlebell for Enhanced Performance
December 5th, 2009, 10 am to 1 pm…..only $75
Why you need to attend this seminar!
1. You are serious about getting in shape (leaner, stronger, firmer, toner, fitter) and want to learn how to get the most out of your workouts in the least amount of time.
2. You are a beginner and you want to ensure that you learn the proper technique to maximize your progress and avoid unnecessary injuries.
3. You want to learn about the benefits of kettlebells in a fun environment.
4. You want to be lean (decrease body fat and maintain or increase muscle density).
5. You want to be stronger.
6. You want a strong heart (cardiovascular strength and conditioning).
7. You want a strong core, strong and tight hips (glutes), tone and strong legs and arms and a nice set of shoulders with a strong back.
What you will learn about Kettlebell Movements:
Swing
*How to use the hips, maximizing power and performance
Snatch
*How to improve & train VO2 Max and maximize your athletic ability
Military Press
*How to increase your press strength
Squat
*Why the Front Squat is the ultimate ab/core developer
Clean
*How to move the bell with effortless effort
TGU
*Increase strength and stability of the shoulder and core
Joe Sarti
Joe is a highly regarded expert in strength and conditioning. He has coached athletes such as Frank Shamrock, San Jose Razorclaws of the IFL, college athletes, etc.. His experience is vast and deep with knowledge of kettlebells, power lifting, Olympic lifting, odd strength lifts, yoga and more. Joe is an accomplished athlete having competed in professionally in sports such as Rugby, Baseball, Adventure racing, mountain biking, and events such as the Tactical Strength Challenge, The Beast Challenge and more. Learn why he is one of the best in the business.
For more info go to www.fitnessjoe.com or email joe@fitnessjoe.com
Tuesday, October 20, 2009
Russian & Bulgarian Training...Dr Mel Siff
http://www.wannabebig.com/forums/archive/index.php/t-33719.html
Subject: Russian & Bulgarian Training
We often seem to revisit the topic of specificity of training and a
comparison of the methods used by the Russians and Bulgarians, so I would like to share comments made to me in Russia some years ago by Prof Alexei Medvedev, former world champion weightlifter, coach of the Russian national team and current Head of the Department of Weightlifting at the State Central Institute of Physical Culture in Moscow.
We were discussing (through an interpreting friend) this very issue of Bulgarian vs Russian training methods. He shared many insights with me, including the different methods of quantifying training intensity and periodising weightlifting for different classes of lifter, but this one short comment stood out at the time:
Standing there in his dimly-lit office with his hand on my shoulder, Prof Medvedev said:
"Why do you think that the Bulgarians have so many injuries?" He went on to comment on the typically long years of top-level competition by Russian athletes, their higher average age at the Olympics and their lower injury rate. He added that a certain Bulgarian coach had been contracted to work with teams in China and before long the increased injury rate and drop in consistent form had ended up in his being dismissed very quickly (actually, he used a rude gesture with his arm to show exactly what the Chinese felt about that coach!).
To add to this debate from the other side of the fence, my weightlifting coach for several years was a top Bulgarian lifter who had trained with Abadjiev and Spassov, as well as all the famous names in contemporary Bulgarian lifting and he had very definite views on the Bulgarian system, both good and bad. In explaining what athletes are expected to do in Bulgaria, their coaches told them that if they became injured or painfully overtrained, then they obviously weren't good enough for top level competition!
With great satisfaction, he added that if a nation with a total population of only one big American city could place so often in the top few nations at the Olympics, then something serious must be wrong with American training. That was his simplistic analysis! (Anyway, that was before the last Olympics). No results, no use for anyone! Bulgarian athlete - no results - no place for you!
At first I thought that this philosophy is unduly harsh, when I realised that it is not all that different anywhere else in the world. The Chicago Bulls start losing a few games in basketball and in no time, the fans are baying for blood. In world soccer, the scene is no different, nor in American football. Win most of the time and the fans are deliriously happy - lose one or two and all the armchair experts and team owners are ready to sacrifice coaches and players.
So, when one examines the so-called Bulgarian system, one cannot lose sight of the different cultural systems governing the sport. One cannot simple take a philosophy, training method or lifestyle (or even foodstuff) from one country and hope to apply with equal success anywhere else.
Anyway, a lot of this talk about 'Bulgarian' and 'Russian' systems is somewhat of a misnomer, for, as Medvedev emphasized to me: "There is no such thing as one Russian system - we have many coaches and guidelines and each coach is allowed to develop his own system. It is the Americans who are so
rigid , not us - they want fast foods, fast formulae and fixed programs that are easy to apply".
He nodded in agreement when I commented: "You mean something like a sporting MacDonalds where you can drive up and get a training program off a menu without waiting?" Sad and amusing, but all too often, true in America. Why do you think that muscle building, fitness, strength training, sports, rehabilitation and health books sell best if they offer rigidly devised set exercise routines for anyone and everyone, without much attempt at in-depth analysis or individualisation?
Dr Mel C Siff
Subject: Russian & Bulgarian Training
We often seem to revisit the topic of specificity of training and a
comparison of the methods used by the Russians and Bulgarians, so I would like to share comments made to me in Russia some years ago by Prof Alexei Medvedev, former world champion weightlifter, coach of the Russian national team and current Head of the Department of Weightlifting at the State Central Institute of Physical Culture in Moscow.
We were discussing (through an interpreting friend) this very issue of Bulgarian vs Russian training methods. He shared many insights with me, including the different methods of quantifying training intensity and periodising weightlifting for different classes of lifter, but this one short comment stood out at the time:
Standing there in his dimly-lit office with his hand on my shoulder, Prof Medvedev said:
"Why do you think that the Bulgarians have so many injuries?" He went on to comment on the typically long years of top-level competition by Russian athletes, their higher average age at the Olympics and their lower injury rate. He added that a certain Bulgarian coach had been contracted to work with teams in China and before long the increased injury rate and drop in consistent form had ended up in his being dismissed very quickly (actually, he used a rude gesture with his arm to show exactly what the Chinese felt about that coach!).
To add to this debate from the other side of the fence, my weightlifting coach for several years was a top Bulgarian lifter who had trained with Abadjiev and Spassov, as well as all the famous names in contemporary Bulgarian lifting and he had very definite views on the Bulgarian system, both good and bad. In explaining what athletes are expected to do in Bulgaria, their coaches told them that if they became injured or painfully overtrained, then they obviously weren't good enough for top level competition!
With great satisfaction, he added that if a nation with a total population of only one big American city could place so often in the top few nations at the Olympics, then something serious must be wrong with American training. That was his simplistic analysis! (Anyway, that was before the last Olympics). No results, no use for anyone! Bulgarian athlete - no results - no place for you!
At first I thought that this philosophy is unduly harsh, when I realised that it is not all that different anywhere else in the world. The Chicago Bulls start losing a few games in basketball and in no time, the fans are baying for blood. In world soccer, the scene is no different, nor in American football. Win most of the time and the fans are deliriously happy - lose one or two and all the armchair experts and team owners are ready to sacrifice coaches and players.
So, when one examines the so-called Bulgarian system, one cannot lose sight of the different cultural systems governing the sport. One cannot simple take a philosophy, training method or lifestyle (or even foodstuff) from one country and hope to apply with equal success anywhere else.
Anyway, a lot of this talk about 'Bulgarian' and 'Russian' systems is somewhat of a misnomer, for, as Medvedev emphasized to me: "There is no such thing as one Russian system - we have many coaches and guidelines and each coach is allowed to develop his own system. It is the Americans who are so
rigid , not us - they want fast foods, fast formulae and fixed programs that are easy to apply".
He nodded in agreement when I commented: "You mean something like a sporting MacDonalds where you can drive up and get a training program off a menu without waiting?" Sad and amusing, but all too often, true in America. Why do you think that muscle building, fitness, strength training, sports, rehabilitation and health books sell best if they offer rigidly devised set exercise routines for anyone and everyone, without much attempt at in-depth analysis or individualisation?
Dr Mel C Siff
Wednesday, October 14, 2009
Heavy Back Squats vs Front Squats on Speed during 40m
The Acute Effects of Heavy Back and Front Squats on Speed during Forty-Meter Sprint Trials. Abstract Text:
The purpose of the present study was to investigate the effects of performing heavy back squats (HBS) and heavy front squats (HFS) on the average speed during each 10-m interval of 40-m sprint trials. In a randomized, cross-over design, 10 strength-trained men performed a HBS, HFS, or control treatment before performing three 40-m sprint trials separated by 3 minutes. The HBS and HFS treatments consisted of performing parallel back or front squats with 30%, 50%, and 70% of the subject's 1 repetition maximum after 5 minutes of cycling. The control treatment consisted of cycling for 5 minutes. The sprint trials were performed 4 minutes after completing the HBS, HFS, or control treatments. Significant increases in speed were found during the 10- to 20-m interval for the HBS compared with the control treatment (mean difference, 0.12 m.s; 95% likely range, 0.05-0.18 m.s; P = 0.001). During the 30- to 40-m interval, HBS produced significantly greater speeds compared with the HFS treatment (mean difference, 0.24 m.s; 95% likely range, 0.02-0.45 m.s; P = 0.034) and the control treatment (mean difference, 0.18 m.s; 95% likely range, 0.03-0.32 m.s; P = 0.021). The differing effects of the treatments may reflect different levels of muscular activation or different mechanical aspects of the squat exercises. Similarly, the multidimensional nature of sprint running means that other specific exercises may confer improvements in sprinting performance during other intervals. It is suggested that coaches could incorporate HBS into the warm-up procedure of athletes to improve sprinting performance.
The purpose of the present study was to investigate the effects of performing heavy back squats (HBS) and heavy front squats (HFS) on the average speed during each 10-m interval of 40-m sprint trials. In a randomized, cross-over design, 10 strength-trained men performed a HBS, HFS, or control treatment before performing three 40-m sprint trials separated by 3 minutes. The HBS and HFS treatments consisted of performing parallel back or front squats with 30%, 50%, and 70% of the subject's 1 repetition maximum after 5 minutes of cycling. The control treatment consisted of cycling for 5 minutes. The sprint trials were performed 4 minutes after completing the HBS, HFS, or control treatments. Significant increases in speed were found during the 10- to 20-m interval for the HBS compared with the control treatment (mean difference, 0.12 m.s; 95% likely range, 0.05-0.18 m.s; P = 0.001). During the 30- to 40-m interval, HBS produced significantly greater speeds compared with the HFS treatment (mean difference, 0.24 m.s; 95% likely range, 0.02-0.45 m.s; P = 0.034) and the control treatment (mean difference, 0.18 m.s; 95% likely range, 0.03-0.32 m.s; P = 0.021). The differing effects of the treatments may reflect different levels of muscular activation or different mechanical aspects of the squat exercises. Similarly, the multidimensional nature of sprint running means that other specific exercises may confer improvements in sprinting performance during other intervals. It is suggested that coaches could incorporate HBS into the warm-up procedure of athletes to improve sprinting performance.
Tuesday, October 13, 2009
The 9 Fundamental Exercises of Crossfit...More to Come
The 9 Fundamental Exercises of Crossfit
Air Squat
1. Hips
2. Sit Back
3. Pull Feet Apart
4. Breathe into belly button
5. Head Up
6. Feet Ground
7. Eyes Forward
8. Chest Up
9. Maintain Lumbar as you squat
10. Pull down
All squats are hip based motions. The hips are the core part of the body and the driving force of the extremeties such as the legs and arms. Begin by folding at the hips and pulling yourself back (as if toward a bench, ball or chair) and down actively engaging your hip flexors and hamstrings to do so. You should feel as if your feet are pulling apart and your toes are turning out, heels in, in a corkscrew fashion (Keep in mind the your feet will not actually move since they are rooted but the effect will take place sending a circular or spherical energy through you’re the ground into your body giving you the strength to pull down and explosively push up.
Make sure prior to the squat to breathe in to your belly through the nose and push against that belt.
Keep your head up and eyes forward which will help with maintaining midline stability and the neutral spine. In addition to help with this keep your chest up. All these aspects will help you maintain the spine and your lumbar curve protecting your back and giving deep strength to push through the air or with weight on your body!
Front Squat
1. Pull down into squat
2. HR - lying example
3. Lead with elbows - upper arm parallel with ground
4. If wrist lacks flexibility, bar onto fingertips
5. If elbows drop, you buckle/fall forward
6. Engage lats
7. Bar rests over heels, pushing through midline on shoulders
The Set-up:
Begin by placing the bar so it rests over the heels pushing through the midline of the shoulders. Note: If your wrists lack flexibility then allow the bar to rest onto your fingertips.
The Movement:
Before beginning the move, be sure to engage the lats and breathe in through the nose to your belly. Then pull yourself into the ground with your hip flexors and be sure to lead with the elbows up so the upper arm (elbow to shoulder) is parallel with the ground. If you fail to do so and the elbows drop you will lose your midline stability and neutral spine and increase the likelyhood that you will buckle or fall forward.
Remember to keep your feet active, corkscrewing the ground, this will keep your heels engaged and the weight distributed evenly throughout the foot increasing your muscle recruitment, strength, power and effciency.
Overhead Squat
1. Link Shoulders
2. Think lats, scapular depression,
3. Screw the arm into shoulder socket
4. Bar remains over base of support - midline stability
5. Crush the grip
6. Bracing
7. Pull down into squat
8. Heels, hips, elbows
The Set Up
Have the bar over your base of support which will help maintain your center of mass/gravity and thus your midline stability.
Be sure to link your shoulders to your body by engaging your lats which is done through scapular depression! This will create a corkscrew effect by screwing the arm *humerous bone) into the shoulder socket thus increasing the strength of your body! Additionally before squatting be sure to crush the grip which will help to activate your muscles again increasing the efficiency, strength and power behind the move.
More muscles working and so effectively, the more potential output of energy and force you can apply to the move
Breathe in retaining the air and brace your core again increasing the strength of your body and helping to neutralize the spine and maintain midline stability! The pull down into the squat with those hip flexors and hammies. Keep your head up and eyes forward!
Think hips, shoulders, core, and head.
Press
1. Strong Waist
2. Bar should be in line with balls of feet
3. Full body tension - lats, butt
4. Bar travels in a straight path to finish inline with the midline
5. Strong wrists help elbow lockout
The press begins with a strong foundation and comes back to the basic principles of rooting, linking through tension through the hips and legs and engaging the belly by breathing in through the nose against the belt.
The bar should be in line with the balls of your feet. Before you press breathe in, tense your body and engage the lats. You only have butt a second to take advantage of this powerful combination so do not tense and breathe until you are ready to press.
For the lats, remember to pull your shoulders down, now this will be a small but crucial movement creating a rubberband effect through a strong contraction which when released will follow with a powerful snap. The snap or the bar being pushed up must travel a straight path of motion to finish inline with the midline of the body.
Make sure to have strong wrists is an essential part of linkage and for being able to create the connection from the hand to the body through the elbows which must be locked due to the muscular contraction (I.e. tension)
Begin the move with a strong breathe through the nose, retaining the breathe, tensing the whole body from lats to core, to hips to legs, crushing the bar and using all this stored energy to drive explosively through the use of your body as a strong base from head to toe. Make sure to stabilize the bar in the overhead position linking the arms to the body, effectively linking the bar to the ground through the whole body functioning as one unit. Then actively pull the bar through the lats back to the rack position.
Push Press
1. Same setup/finish as basic press
2. Breathe
3. 1/4 squat, knee bend
4. Torso upright
5. Heels stay grounded
6. Dip-Drive-Press
7. Aggressive drive
8. Explode through bar into ground
The Set-up
The push press set-up and finish mimic the press.
The foundation needs to be strong and goes to the back to the basic principles of rooting, linking through tension through the hips and legs and engaging the belly by breathing in through the nose against the belt.
The bar should be in line with the balls of your feet. Before you press breathe in, tense your body and engage the lats (depressing the shoulder blades). You only have butt a second to take advantage of this powerful combination so do not tense and breathe until you are ready to press.
For the lats, remember to pull your shoulders down, now this will be a small but crucial movement creating a rubberband effect through a strong contraction which when released will follow with a powerful snap. The snap or the bar being pushed up must travel a straight path of motion to finish inline with the midline of the body.
Make sure to have strong wrists, this is an essential part of linkage and for being able to create the connection from the hand to the body through the elbows which must be locked due to the muscular contraction (I.e. tension)
After you breathe in and create full body tension, dip by doing a 1/4 squat knee bend, then use the energy of the squat and pressing through the ground with your heels attached to the floor aggressivly driving and exploding your body through the bar while pushing into the ground.
Keep in mind that your torso stays upright and that you breathe, tense, dip, drive and press and after stabilizing the bar at the top, shoulders actively engaged with the arm linked to your body with those lats fully depressed effectively linking the bar to the ground through the whole body functioning as one unit (hips engaged, core strong legs active, feet rooting). Then actively pull the bar through the lats back to the rack position (like the ascent phase of the pull-up).
Deadlift
1. TENSION!…
2. Engage the lats and link your arms to the bar
3. Maintain a neutral lower back.
4. Eyes Up
5. Crush the bar
6. Feel as if you are wedged between the bar and the floor (imagine trying to move a bar bolted to the ground).
7. Conventional (feet shoulder width) stance
Start with a legs hip distance apart and hands grab the bar in a double over or mixed grip (over/under) position. Shoulders over the bar, arm pits in line with bar and bar touching the shins. Stay tight and compact and imagine that you are wedging yourself into the ground.
Once you set engage the lats linking your arms to the shoulders and the bar to your body and take a deep breathe through the nose to the belly bracing your core against a belt (imaginary or real), keep your head up and eyes forward to make sure you keep your back in a neutral position.
To begin the lift push your feet into the ground driving through your hips and legs as you explosively lift the bar of the gorund, grazing your shins as it travels beyond your knees and you pull your hips through making sure that your hips, knees and shoulders all finish at the same time.
This is a single movement and all major parts and joints involved should start and finish the move at the same time. Do not be lazy in the hips or back, making sure to keep a strong neutral spine, lats tight, core engaged and hips aggressively extending in an effort to lift the bar off the floor.
Sumo Deadlift High Pull
1. Seamless
2. Use the energy of the deadlift to pull against
3. Vertical Bar Path
4. Push through ground
5. Don’t shrug
6. Pull with elbows
7. Pull bar apart through hands
With a wide stand deadlift, drive the pull of the bar off the ground from the hips extending. This will begin the movement of the bar on a vertical path and create a float. The float is key because it will make the bar feel lighter and lessen the load and effort of the upper body. It is important the upper body is not the prime mover, in fact it is the hips and legs and the upper body assists. The motion should feel seamless, which will truly make this move more efficient and therefore much easier to perform when doing reps.
Some key points to remember with the upper body is to avoid making this a shrug motion (where the upper traps rise toward the ears) and instead pull the energy created from the hip drive from the elbows while pulling the bar apart with the hands creating additional muscular contraction.
Med Ball Clean
1. Chest Up
2. Pull down
3. Grab Ball
4. Stand up
5. Pop Hips
6. Release Ball
7. Pull Down
8. Catch Ball
9. Seamless
10. No shrug
11. Do not accentuate
Air Squat
1. Hips
2. Sit Back
3. Pull Feet Apart
4. Breathe into belly button
5. Head Up
6. Feet Ground
7. Eyes Forward
8. Chest Up
9. Maintain Lumbar as you squat
10. Pull down
All squats are hip based motions. The hips are the core part of the body and the driving force of the extremeties such as the legs and arms. Begin by folding at the hips and pulling yourself back (as if toward a bench, ball or chair) and down actively engaging your hip flexors and hamstrings to do so. You should feel as if your feet are pulling apart and your toes are turning out, heels in, in a corkscrew fashion (Keep in mind the your feet will not actually move since they are rooted but the effect will take place sending a circular or spherical energy through you’re the ground into your body giving you the strength to pull down and explosively push up.
Make sure prior to the squat to breathe in to your belly through the nose and push against that belt.
Keep your head up and eyes forward which will help with maintaining midline stability and the neutral spine. In addition to help with this keep your chest up. All these aspects will help you maintain the spine and your lumbar curve protecting your back and giving deep strength to push through the air or with weight on your body!
Front Squat
1. Pull down into squat
2. HR - lying example
3. Lead with elbows - upper arm parallel with ground
4. If wrist lacks flexibility, bar onto fingertips
5. If elbows drop, you buckle/fall forward
6. Engage lats
7. Bar rests over heels, pushing through midline on shoulders
The Set-up:
Begin by placing the bar so it rests over the heels pushing through the midline of the shoulders. Note: If your wrists lack flexibility then allow the bar to rest onto your fingertips.
The Movement:
Before beginning the move, be sure to engage the lats and breathe in through the nose to your belly. Then pull yourself into the ground with your hip flexors and be sure to lead with the elbows up so the upper arm (elbow to shoulder) is parallel with the ground. If you fail to do so and the elbows drop you will lose your midline stability and neutral spine and increase the likelyhood that you will buckle or fall forward.
Remember to keep your feet active, corkscrewing the ground, this will keep your heels engaged and the weight distributed evenly throughout the foot increasing your muscle recruitment, strength, power and effciency.
Overhead Squat
1. Link Shoulders
2. Think lats, scapular depression,
3. Screw the arm into shoulder socket
4. Bar remains over base of support - midline stability
5. Crush the grip
6. Bracing
7. Pull down into squat
8. Heels, hips, elbows
The Set Up
Have the bar over your base of support which will help maintain your center of mass/gravity and thus your midline stability.
Be sure to link your shoulders to your body by engaging your lats which is done through scapular depression! This will create a corkscrew effect by screwing the arm *humerous bone) into the shoulder socket thus increasing the strength of your body! Additionally before squatting be sure to crush the grip which will help to activate your muscles again increasing the efficiency, strength and power behind the move.
More muscles working and so effectively, the more potential output of energy and force you can apply to the move
Breathe in retaining the air and brace your core again increasing the strength of your body and helping to neutralize the spine and maintain midline stability! The pull down into the squat with those hip flexors and hammies. Keep your head up and eyes forward!
Think hips, shoulders, core, and head.
Press
1. Strong Waist
2. Bar should be in line with balls of feet
3. Full body tension - lats, butt
4. Bar travels in a straight path to finish inline with the midline
5. Strong wrists help elbow lockout
The press begins with a strong foundation and comes back to the basic principles of rooting, linking through tension through the hips and legs and engaging the belly by breathing in through the nose against the belt.
The bar should be in line with the balls of your feet. Before you press breathe in, tense your body and engage the lats. You only have butt a second to take advantage of this powerful combination so do not tense and breathe until you are ready to press.
For the lats, remember to pull your shoulders down, now this will be a small but crucial movement creating a rubberband effect through a strong contraction which when released will follow with a powerful snap. The snap or the bar being pushed up must travel a straight path of motion to finish inline with the midline of the body.
Make sure to have strong wrists is an essential part of linkage and for being able to create the connection from the hand to the body through the elbows which must be locked due to the muscular contraction (I.e. tension)
Begin the move with a strong breathe through the nose, retaining the breathe, tensing the whole body from lats to core, to hips to legs, crushing the bar and using all this stored energy to drive explosively through the use of your body as a strong base from head to toe. Make sure to stabilize the bar in the overhead position linking the arms to the body, effectively linking the bar to the ground through the whole body functioning as one unit. Then actively pull the bar through the lats back to the rack position.
Push Press
1. Same setup/finish as basic press
2. Breathe
3. 1/4 squat, knee bend
4. Torso upright
5. Heels stay grounded
6. Dip-Drive-Press
7. Aggressive drive
8. Explode through bar into ground
The Set-up
The push press set-up and finish mimic the press.
The foundation needs to be strong and goes to the back to the basic principles of rooting, linking through tension through the hips and legs and engaging the belly by breathing in through the nose against the belt.
The bar should be in line with the balls of your feet. Before you press breathe in, tense your body and engage the lats (depressing the shoulder blades). You only have butt a second to take advantage of this powerful combination so do not tense and breathe until you are ready to press.
For the lats, remember to pull your shoulders down, now this will be a small but crucial movement creating a rubberband effect through a strong contraction which when released will follow with a powerful snap. The snap or the bar being pushed up must travel a straight path of motion to finish inline with the midline of the body.
Make sure to have strong wrists, this is an essential part of linkage and for being able to create the connection from the hand to the body through the elbows which must be locked due to the muscular contraction (I.e. tension)
After you breathe in and create full body tension, dip by doing a 1/4 squat knee bend, then use the energy of the squat and pressing through the ground with your heels attached to the floor aggressivly driving and exploding your body through the bar while pushing into the ground.
Keep in mind that your torso stays upright and that you breathe, tense, dip, drive and press and after stabilizing the bar at the top, shoulders actively engaged with the arm linked to your body with those lats fully depressed effectively linking the bar to the ground through the whole body functioning as one unit (hips engaged, core strong legs active, feet rooting). Then actively pull the bar through the lats back to the rack position (like the ascent phase of the pull-up).
Deadlift
1. TENSION!…
2. Engage the lats and link your arms to the bar
3. Maintain a neutral lower back.
4. Eyes Up
5. Crush the bar
6. Feel as if you are wedged between the bar and the floor (imagine trying to move a bar bolted to the ground).
7. Conventional (feet shoulder width) stance
Start with a legs hip distance apart and hands grab the bar in a double over or mixed grip (over/under) position. Shoulders over the bar, arm pits in line with bar and bar touching the shins. Stay tight and compact and imagine that you are wedging yourself into the ground.
Once you set engage the lats linking your arms to the shoulders and the bar to your body and take a deep breathe through the nose to the belly bracing your core against a belt (imaginary or real), keep your head up and eyes forward to make sure you keep your back in a neutral position.
To begin the lift push your feet into the ground driving through your hips and legs as you explosively lift the bar of the gorund, grazing your shins as it travels beyond your knees and you pull your hips through making sure that your hips, knees and shoulders all finish at the same time.
This is a single movement and all major parts and joints involved should start and finish the move at the same time. Do not be lazy in the hips or back, making sure to keep a strong neutral spine, lats tight, core engaged and hips aggressively extending in an effort to lift the bar off the floor.
Sumo Deadlift High Pull
1. Seamless
2. Use the energy of the deadlift to pull against
3. Vertical Bar Path
4. Push through ground
5. Don’t shrug
6. Pull with elbows
7. Pull bar apart through hands
With a wide stand deadlift, drive the pull of the bar off the ground from the hips extending. This will begin the movement of the bar on a vertical path and create a float. The float is key because it will make the bar feel lighter and lessen the load and effort of the upper body. It is important the upper body is not the prime mover, in fact it is the hips and legs and the upper body assists. The motion should feel seamless, which will truly make this move more efficient and therefore much easier to perform when doing reps.
Some key points to remember with the upper body is to avoid making this a shrug motion (where the upper traps rise toward the ears) and instead pull the energy created from the hip drive from the elbows while pulling the bar apart with the hands creating additional muscular contraction.
Med Ball Clean
1. Chest Up
2. Pull down
3. Grab Ball
4. Stand up
5. Pop Hips
6. Release Ball
7. Pull Down
8. Catch Ball
9. Seamless
10. No shrug
11. Do not accentuate
The "C's"of The Lifestyle Movement
The Lifestyle Movement
You must make change happen by committing with intent, creation of new habits and taking control of yourself and the process.
Control = Time Management and Change Process
Create = Healthy Habits
Challenge = Take it and Make it happen
Change = Philosophical approach/ Habits
Commit = To your intention and the process
Consistency = Daily practice
Chaos = It is a theory not a practice, your practice is to stay in your state of grace and be grounded
Choice = You make the choice, you have control and you must commit to the choice and take the challenge to stay consistent and grounded in the chaos
C = Your success!
Complete = You are complete and that comes from showing yourself the unconditional love that only comes from within and
You must make change happen by committing with intent, creation of new habits and taking control of yourself and the process.
Control = Time Management and Change Process
Create = Healthy Habits
Challenge = Take it and Make it happen
Change = Philosophical approach/ Habits
Commit = To your intention and the process
Consistency = Daily practice
Chaos = It is a theory not a practice, your practice is to stay in your state of grace and be grounded
Choice = You make the choice, you have control and you must commit to the choice and take the challenge to stay consistent and grounded in the chaos
C = Your success!
Complete = You are complete and that comes from showing yourself the unconditional love that only comes from within and
Monday, October 05, 2009
Kettlebells, Speed & Power
10 seconds flat, 4.4 or less forty yard dash, 36 inch + vertical jump, is all about power, strength, speed and the ability to produce force. For an athlete with specific goals of increasing power, strength and speed it is crucial to have a strength and conditioning program that addresses these goals. The program must include work in the gym using specific Olympic lifts, power lifts and other supporting exercises to increase and better both the athlete’s strengths and weak points. Learning the techniques and acquiring the skills of the Olympic lifts and power lifts is challenging and can take years of practice and hours a week in the gym along with a knowledgable coaching staff. For athlete’s time and timing are crucial to success since there is a limited lifespan in regards to peak performance and a limited amount of time in each day to do what is necessary for training to peak and perform.
This is where the Russian Kettlebell, an all around, compact tool, filled with power, strength, and speed in one cast iron ball comes into play. The kettlebell with all its beauty and benefits wrapped into one small, dynamite and explosive package is a full body, explosive core and hip based, fast and powerful strength and conditioning tool.
What makes the kettlebell unique is the relatively small learning curve for learning the same Olympic lifts and the fact that the workouts are intense, effective and short in duration and with results that are amazing if not spectacular. Furthermore, the exercises incorporate movement specifics such as stabilization, range of motion, unilateral training, rotational pattern training application of tension/relaxation principles and the key combination of functional movement strengthening. The key difference and benefit being the unilateral training which cannot be achieved with a barbell and due to the shape of the dumbbell which cannot mimic the same dynamics of the physics of the kettlebell due to the displacement of the weight.
Therefore, the athlete looking to increase speed in the 40 yard dash, 100 meter sprint, jump higher, and/or accelerate off the line or floor would be wise to incorporate the kettlebell. Learning how to perform and execute the swing, snatch, clean, clean & jerk, front squat, push press, etc. would teach the athlete how to apply and direct force through the use of their hips, core and legs in a coordinated movement pattern leading to increased functional output. In addition moves such as the turkish get-up, windmill, and deck squat all effectively train the core from varying angles while increasing strength, flexibility and stability. These factors are all integral to the highest level of performance on the track, field, pitch, or in the gym.
Based of simple physics the bell moves in a path and range, which optimizes your bodies function while maximizing the results. The proof is in the pudding and it is difficult if not impossible to find anything comparable to the kettlebell for producing the results with such a minimal learning curve and in a short amount of time.
The kettlebell is a great addition to any strength and conditioning program for any athlete desiring functional improvement on the field. In fact, many professional teams and athletes as well as collegiate sports programs use the kettlebell in their programs. No wonder why, with the kettlebell you can take and transform your body into a compact, powerful, strong and explosive piece of machinery. The rewards are enormous and the risks are little to none.
This is where the Russian Kettlebell, an all around, compact tool, filled with power, strength, and speed in one cast iron ball comes into play. The kettlebell with all its beauty and benefits wrapped into one small, dynamite and explosive package is a full body, explosive core and hip based, fast and powerful strength and conditioning tool.
What makes the kettlebell unique is the relatively small learning curve for learning the same Olympic lifts and the fact that the workouts are intense, effective and short in duration and with results that are amazing if not spectacular. Furthermore, the exercises incorporate movement specifics such as stabilization, range of motion, unilateral training, rotational pattern training application of tension/relaxation principles and the key combination of functional movement strengthening. The key difference and benefit being the unilateral training which cannot be achieved with a barbell and due to the shape of the dumbbell which cannot mimic the same dynamics of the physics of the kettlebell due to the displacement of the weight.
Therefore, the athlete looking to increase speed in the 40 yard dash, 100 meter sprint, jump higher, and/or accelerate off the line or floor would be wise to incorporate the kettlebell. Learning how to perform and execute the swing, snatch, clean, clean & jerk, front squat, push press, etc. would teach the athlete how to apply and direct force through the use of their hips, core and legs in a coordinated movement pattern leading to increased functional output. In addition moves such as the turkish get-up, windmill, and deck squat all effectively train the core from varying angles while increasing strength, flexibility and stability. These factors are all integral to the highest level of performance on the track, field, pitch, or in the gym.
Based of simple physics the bell moves in a path and range, which optimizes your bodies function while maximizing the results. The proof is in the pudding and it is difficult if not impossible to find anything comparable to the kettlebell for producing the results with such a minimal learning curve and in a short amount of time.
The kettlebell is a great addition to any strength and conditioning program for any athlete desiring functional improvement on the field. In fact, many professional teams and athletes as well as collegiate sports programs use the kettlebell in their programs. No wonder why, with the kettlebell you can take and transform your body into a compact, powerful, strong and explosive piece of machinery. The rewards are enormous and the risks are little to none.
Thursday, October 01, 2009
The Whole and The Parts...are you achieving optimal performance?
The parts are only as good as the whole and the whole only as good as the parts. Make the parts work as a whole, in synchronicity and harmony/balance and the whole will perform optimally.
Lets take a look at the human body. It is an integrated machine that best functions and when all its part are working together in unison and under optimal conditions. Now, this is not something we see on an everyday people as most of us operate in an imbalance state systematically and muscularly. The challenge with this is the undue stress that this places on other areas that now have to pick up the slack for the areas that are out of tune. The beauty is the human body is amazing piece of machinery that is able to adapt, improvise and overcome. However, this can mask great issues and lead to bigger challenges along the way and then we are like a dog chasing our tail. Thank goodness for modern medicine and its ability to help us out of these challenges.
However, we should, for the most part not need to rely on medicine and other things to save our asses. Instead, we should focus on creating the balance in our life and lifestyles that minimize the likelihood of things being out of tune and us living an unbalance, unharmonious life.
Taking a look at the body and the muscular system many of us move with an imbalance that affects our posture, our physical performance and can lead to pain, discomfort and injury. Much of this is due to pattern overload, or doing too much of the same movements. From the Taoist perspective and yoga perspective this is often associated with too much Yang energy or activity and too little Yin energy or activity. Ok, in laymans terms ☺ and in relation to movement and pattern overload, examples include running, cycling, weight lifting through the same movements patterns and often for most without any rhyme or reason. This action will create an interesting environment and it can be deceptive
So, what many of us will notice is an increase in performance, i.e. better time, stronger poundages lifted, etc. But there is silent inhibitors working in our bodies, which comes about due to the improper planning and strategy related to our own programming choices. These is known as reciprocal inhibition, CNS fatigue and poor neurological function hormonally and muscularly. Despite the improvements we truly are failing to gain the optimal benefits because our system on the whole is suffering from improper function due to dysfunctional parts.
Therefore, in order to perform at our optimal levels we need to be in an optimal state. This requires an intelligently designed system that is uniquely arranged for each individual and based on human performance principles such as Anatomy, Physiology, Psychology, Nutrition, and basic lifestyle of the individual. Adding the Yin will help with much of this and in practical terms this means adding recovery principles such as sleep, rest (off days), nutrition too meet the demands of our lifestyle, specific stretching, some form of meditation or quiet time where we can focus on calming and de-stressing, etc.
Thoughts??
Lets take a look at the human body. It is an integrated machine that best functions and when all its part are working together in unison and under optimal conditions. Now, this is not something we see on an everyday people as most of us operate in an imbalance state systematically and muscularly. The challenge with this is the undue stress that this places on other areas that now have to pick up the slack for the areas that are out of tune. The beauty is the human body is amazing piece of machinery that is able to adapt, improvise and overcome. However, this can mask great issues and lead to bigger challenges along the way and then we are like a dog chasing our tail. Thank goodness for modern medicine and its ability to help us out of these challenges.
However, we should, for the most part not need to rely on medicine and other things to save our asses. Instead, we should focus on creating the balance in our life and lifestyles that minimize the likelihood of things being out of tune and us living an unbalance, unharmonious life.
Taking a look at the body and the muscular system many of us move with an imbalance that affects our posture, our physical performance and can lead to pain, discomfort and injury. Much of this is due to pattern overload, or doing too much of the same movements. From the Taoist perspective and yoga perspective this is often associated with too much Yang energy or activity and too little Yin energy or activity. Ok, in laymans terms ☺ and in relation to movement and pattern overload, examples include running, cycling, weight lifting through the same movements patterns and often for most without any rhyme or reason. This action will create an interesting environment and it can be deceptive
So, what many of us will notice is an increase in performance, i.e. better time, stronger poundages lifted, etc. But there is silent inhibitors working in our bodies, which comes about due to the improper planning and strategy related to our own programming choices. These is known as reciprocal inhibition, CNS fatigue and poor neurological function hormonally and muscularly. Despite the improvements we truly are failing to gain the optimal benefits because our system on the whole is suffering from improper function due to dysfunctional parts.
Therefore, in order to perform at our optimal levels we need to be in an optimal state. This requires an intelligently designed system that is uniquely arranged for each individual and based on human performance principles such as Anatomy, Physiology, Psychology, Nutrition, and basic lifestyle of the individual. Adding the Yin will help with much of this and in practical terms this means adding recovery principles such as sleep, rest (off days), nutrition too meet the demands of our lifestyle, specific stretching, some form of meditation or quiet time where we can focus on calming and de-stressing, etc.
Thoughts??
Monday, September 21, 2009
Yoga's effect on the evolution of my body & mind...
What is going on with my body? I mean, WOW things are really opening up and the ease and strength in which my movement is progressing and flowing leaves me in awe and is making me take notice and look into the deeper layers of this change.
First, I have been doing very little lifting, with some push-ups, pull-ups, swings and presses literally here and there since August 14th. During that time I have been basically doing yoga nearly everyday with a rest day once every week and sometimes not.
So, here is my observations
My posture is better than ever doing to better length tension relationships or should I say my body opening open across each joint, finding a better muscular balance and therefore length tension relationships.
My body is finding neutral through learning the deeper skill of movement and this is due to muscles releasing and opening thereby releasing the neural inhibition factor allowing greater muscle recruitment from the agonist muscles and a more efficient recruitment of motor units through the agonists, anatagonists, synergist, neutralizers and stabilizers.
I am training my body in each plane of motion and through various movement patterns creating strength, core stabilization and strength, neuromuscular efficiency and it is obvious in the performance
Now, as the body's strength develops in yoga it leads to great flexibility and deeper openings. This leads to the ability to open the lungs more and therefore deepen the breathe and thereby quieting the mind which enables me to sit longer in the pose, breathing deeper into the stretch and literally working the parasympathetic nervous system creating relaxation through action.
Serum and Sukam are the sanskrit words for steadiness and ease which is a 'goal' of yoga as a practice.
The internal systems of the body and mind and breathe are evolving to new levels and all sorts of tangible and intangible things are happening. Anatomically, Physiologically, and Psychologically things are opening and I am really in awe
Ok, that is a stream of consciousness reflection, I am going to take more time to observe this and give a better explanation but this is a start...
First, I have been doing very little lifting, with some push-ups, pull-ups, swings and presses literally here and there since August 14th. During that time I have been basically doing yoga nearly everyday with a rest day once every week and sometimes not.
So, here is my observations
My posture is better than ever doing to better length tension relationships or should I say my body opening open across each joint, finding a better muscular balance and therefore length tension relationships.
My body is finding neutral through learning the deeper skill of movement and this is due to muscles releasing and opening thereby releasing the neural inhibition factor allowing greater muscle recruitment from the agonist muscles and a more efficient recruitment of motor units through the agonists, anatagonists, synergist, neutralizers and stabilizers.
I am training my body in each plane of motion and through various movement patterns creating strength, core stabilization and strength, neuromuscular efficiency and it is obvious in the performance
Now, as the body's strength develops in yoga it leads to great flexibility and deeper openings. This leads to the ability to open the lungs more and therefore deepen the breathe and thereby quieting the mind which enables me to sit longer in the pose, breathing deeper into the stretch and literally working the parasympathetic nervous system creating relaxation through action.
Serum and Sukam are the sanskrit words for steadiness and ease which is a 'goal' of yoga as a practice.
The internal systems of the body and mind and breathe are evolving to new levels and all sorts of tangible and intangible things are happening. Anatomically, Physiologically, and Psychologically things are opening and I am really in awe
Ok, that is a stream of consciousness reflection, I am going to take more time to observe this and give a better explanation but this is a start...
Thursday, September 17, 2009
General Principles of Movement
General Principles of Movement
1. Root
2. Link
3. Tense
4. Brace
It all starts from the ground up therefore it is essential that you learn how to root yourself to the ground. Your foot has mechanoreceptors that provide essential feedback to your body helping you perform at a higher level. This being said, it is important that when lifting you use either flat soled shoes like chuck taylors, olympic lifting shoes or bare feet. This will enhance your ability to feel the feedback and increase your performance.
Creating linkage is another key point and can only be optimized in accordance with rooting. We have to look at our body as it is, a collection of segments connected by joints. In order for our body to operate at its optimal levels we need to connect the segments through the joints forming linkage. Simply put, imagine a beam supporting a wall that has a kink in it, it will eventually fail to hold the wall up because the link will be compromised.
To effectively link we create tension, another key principle. We do this through muscular contraction therefore never locking out the joints but instead optimizing our muscles ability to perform through enhanced output of our muscles ability to fire through tension and thus linking our segments. In Crossfit we are not training bodybuilding, we are training athletics and in athletics we use our whole body to perform, not individual segments.
The core is key for creating the linkage of the upper and lower body. Also, it is key to protecting the spine and maintaining midline stability and a neutral spine. This is done by inhaling in through the nose through the diaphram and deep into the belly (think belly button) thus creating a strong core. A good way thing to imagine is pushing your core against a belt as your breathe. This air will add volume to your core much like sticking a pencil in mud making your spine stabile.
1. Root
2. Link
3. Tense
4. Brace
It all starts from the ground up therefore it is essential that you learn how to root yourself to the ground. Your foot has mechanoreceptors that provide essential feedback to your body helping you perform at a higher level. This being said, it is important that when lifting you use either flat soled shoes like chuck taylors, olympic lifting shoes or bare feet. This will enhance your ability to feel the feedback and increase your performance.
Creating linkage is another key point and can only be optimized in accordance with rooting. We have to look at our body as it is, a collection of segments connected by joints. In order for our body to operate at its optimal levels we need to connect the segments through the joints forming linkage. Simply put, imagine a beam supporting a wall that has a kink in it, it will eventually fail to hold the wall up because the link will be compromised.
To effectively link we create tension, another key principle. We do this through muscular contraction therefore never locking out the joints but instead optimizing our muscles ability to perform through enhanced output of our muscles ability to fire through tension and thus linking our segments. In Crossfit we are not training bodybuilding, we are training athletics and in athletics we use our whole body to perform, not individual segments.
The core is key for creating the linkage of the upper and lower body. Also, it is key to protecting the spine and maintaining midline stability and a neutral spine. This is done by inhaling in through the nose through the diaphram and deep into the belly (think belly button) thus creating a strong core. A good way thing to imagine is pushing your core against a belt as your breathe. This air will add volume to your core much like sticking a pencil in mud making your spine stabile.
Wednesday, September 16, 2009
The Heart of the Matter
We must stop playing games with our hearts and minds, the hearts and minds of others. We as a single organism with an ecosystem of organisms must realize that our actions influence the way the whole organism functions. Just think about the concept of 6 degrees of separation, we all are connected so we must embrace the reality that each one of us somehow impacts another. Therefore it is crucial for the conscious evolution of society that we stop acting in fear, anger, frustration, out of pain, retaliation, for the benefit of ourselves at the expense of another, living and acting a lie and telling lies to others, etc.
How delusional or deluded our we too think that acting in these ways truly benefits us and others. What if we started to look beyond the notion of survival of the fittest & beyond the notion that we are individuals and stand alone entities? What if we started to see the connections, the synchronicity that all of nature acts and flows? What if we really tapped into our hearts and freed our minds from the Chitta and actually started to communicate with unconditional love, love from within us and our authentic nature and state of being?
The mind is a powerful tool and because of its power we have to remember that we have the ability with our actions, thoughts, feelings, emotions, words to influence the minds of others and ourselves. For those of us who are unable to quiet our minds and the Chitta these things mentioned above can wreak havoc on us and others.
The heart is a beautiful organ and a beautiful place to come from. It must be cared for not only through physical exercise and nutritional means but also through the cultivation of love within and the expression of that love to all things, unconditionally and for the benefit of others and by enjoying the breathe of life which cultivates blood and oxygen into our tissues feeding us the nourishment we need to be able to enjoy the experiences that touch our very existence.
The way we are acting in this world, the way we be in this world leaves much to be desired. We are willing to do ruin people, relationships, countries, the environment, the health of the people all for gain, most of which is material in nature be it land, $$$$$$, borders and power to influence, direct and make the rules which tend to benefit the few in lieu of the whole.
So, it begins with me, it begins with you and I will do my part and that is a start and the cool thing is I know others are being and acting with a similar intention and this is a step.....
How delusional or deluded our we too think that acting in these ways truly benefits us and others. What if we started to look beyond the notion of survival of the fittest & beyond the notion that we are individuals and stand alone entities? What if we started to see the connections, the synchronicity that all of nature acts and flows? What if we really tapped into our hearts and freed our minds from the Chitta and actually started to communicate with unconditional love, love from within us and our authentic nature and state of being?
The mind is a powerful tool and because of its power we have to remember that we have the ability with our actions, thoughts, feelings, emotions, words to influence the minds of others and ourselves. For those of us who are unable to quiet our minds and the Chitta these things mentioned above can wreak havoc on us and others.
The heart is a beautiful organ and a beautiful place to come from. It must be cared for not only through physical exercise and nutritional means but also through the cultivation of love within and the expression of that love to all things, unconditionally and for the benefit of others and by enjoying the breathe of life which cultivates blood and oxygen into our tissues feeding us the nourishment we need to be able to enjoy the experiences that touch our very existence.
The way we are acting in this world, the way we be in this world leaves much to be desired. We are willing to do ruin people, relationships, countries, the environment, the health of the people all for gain, most of which is material in nature be it land, $$$$$$, borders and power to influence, direct and make the rules which tend to benefit the few in lieu of the whole.
So, it begins with me, it begins with you and I will do my part and that is a start and the cool thing is I know others are being and acting with a similar intention and this is a step.....
Principles of Training Part 2
Principles of Movement Part. 2
1. Principles Continued
2. Midline Stability
3. Neutral spine head to toe
4. Body forms straight line
5. Support a roof
6. Active shoulders
7. Depress shoulder blades
8. Linking arm through shoulder to the body
9. Engage lats
10. Creates full body tension
11. Butt
12. Quads
13. Feel feet merge into ground in a corkscrew fashion
A key principal in movement is maintaining Midline Stability. It is essential that the spine is in its natural (S Shape) position otherwise known as a neutral spine. The body must for a straight line. As you will see and learn in the video, optimal performance, optimal efficiency is dependent on geometric angles or position and optimizing physics.
Your shoulders are active which involves a scapluar depression of the shoulder through the engagement of the lat muscles. This will increase the strength through linkage of your arm to your shoulder and the shoulder to the rest of the body. In addition, through this linking process you will enhance your performance due to the fact that you will be able to utilize the rooting effect and the ground through optimal energetics. Imagine your are a coil and that all your energy compresses the coil and when released gives you the strength and power to explode through the movement.
This activation of the lats, with the breathe into the core, the rooting of the feet and the contracting of the glutes (should feel a slight tuck under) which in turn contracts the quads thereby deepening your rooting effect by driving your heels and foot on the whole into the ground in a coil (corkscrew effect) giving you maximal muscular contraction and strength.
Less is more in training, which is contrary to popular belief. But, what is often lost is that what training really is aimed at doing is improving the Central Nervous System ability to produce movement in the effective, efficient manner required for the sport or movements you perform. More quantity and less quality with poor recovery and rest and a poorly designed system will lead to poor performance. The reality is most athletes never perform to their potential because of inadequacy in the training.
The foundation for success on the mat, on the field, in the gym, in life is done in the preparatory work day in and day and paying attention to every little detail. A well rested, well feed, strong program design, intelligent athlete will get more out of their abilities than a gifted athlete with a poor approach/training program.
1. Principles Continued
2. Midline Stability
3. Neutral spine head to toe
4. Body forms straight line
5. Support a roof
6. Active shoulders
7. Depress shoulder blades
8. Linking arm through shoulder to the body
9. Engage lats
10. Creates full body tension
11. Butt
12. Quads
13. Feel feet merge into ground in a corkscrew fashion
A key principal in movement is maintaining Midline Stability. It is essential that the spine is in its natural (S Shape) position otherwise known as a neutral spine. The body must for a straight line. As you will see and learn in the video, optimal performance, optimal efficiency is dependent on geometric angles or position and optimizing physics.
Your shoulders are active which involves a scapluar depression of the shoulder through the engagement of the lat muscles. This will increase the strength through linkage of your arm to your shoulder and the shoulder to the rest of the body. In addition, through this linking process you will enhance your performance due to the fact that you will be able to utilize the rooting effect and the ground through optimal energetics. Imagine your are a coil and that all your energy compresses the coil and when released gives you the strength and power to explode through the movement.
This activation of the lats, with the breathe into the core, the rooting of the feet and the contracting of the glutes (should feel a slight tuck under) which in turn contracts the quads thereby deepening your rooting effect by driving your heels and foot on the whole into the ground in a coil (corkscrew effect) giving you maximal muscular contraction and strength.
Less is more in training, which is contrary to popular belief. But, what is often lost is that what training really is aimed at doing is improving the Central Nervous System ability to produce movement in the effective, efficient manner required for the sport or movements you perform. More quantity and less quality with poor recovery and rest and a poorly designed system will lead to poor performance. The reality is most athletes never perform to their potential because of inadequacy in the training.
The foundation for success on the mat, on the field, in the gym, in life is done in the preparatory work day in and day and paying attention to every little detail. A well rested, well feed, strong program design, intelligent athlete will get more out of their abilities than a gifted athlete with a poor approach/training program.
Tuesday, September 15, 2009
Principles of Training Part 1
Principles of Training
1. Quality over Quantity
2. Practice the things that make you better at your sport.
3. Less is more
4. Skill/Technique over Effort
5. Wave your program design
6. Rest and Recovery is #1
As an athlete, especially multi-sport athletes the demands are high and over training is easy. Therefore doing too much of anything will lead to Central Nervous System fatigue and overall decrease in ability and benefits reaped from the training. You are far better off to establish short, high quality workouts where you are focused on improving the skills, techniques, forms that relate to your sport. You do not need to do a lot of work too get all the benefits of any of these strength and conditioning tools. Instead focus on determining what works for you, design a plan that will work with your scehdule and allow you proper recovery and listen to your body.
1. Quality over Quantity
2. Practice the things that make you better at your sport.
3. Less is more
4. Skill/Technique over Effort
5. Wave your program design
6. Rest and Recovery is #1
As an athlete, especially multi-sport athletes the demands are high and over training is easy. Therefore doing too much of anything will lead to Central Nervous System fatigue and overall decrease in ability and benefits reaped from the training. You are far better off to establish short, high quality workouts where you are focused on improving the skills, techniques, forms that relate to your sport. You do not need to do a lot of work too get all the benefits of any of these strength and conditioning tools. Instead focus on determining what works for you, design a plan that will work with your scehdule and allow you proper recovery and listen to your body.
Are you overtraining?
When is too much, too much? Well physiologically speaking the Central Nervous System can only handle so much. Just, think all professional, collegiate and amateur athletes work based on a periodized program design. Why, simple put there is a natural intelligence in which your body operates with and violation of this will lead to eventual things such as injury, a decrease or poor progression, burnout, etc.
Your CNS, brain, muscles, joints, ligaments, tendons, organs and hormones can only handle so much and when you consider how poor most people eat, the lack of sleep and stress that accompanies the typical or average person you can see that overtraining and constant high intensity, high output work is not the most intelligent way to train and for that matter treat/care for our own organism.
Are you performing at your peak, are you aware of the signs of over training, are you being deceived, what do you know about the physiology of human performance? Ask yourself these questions as you design your program and train your body/brain/human organism
I can go on but these simple physiological facts and questions are meant to help you take a deeper look at your practice of optimal living/performance.
Your CNS, brain, muscles, joints, ligaments, tendons, organs and hormones can only handle so much and when you consider how poor most people eat, the lack of sleep and stress that accompanies the typical or average person you can see that overtraining and constant high intensity, high output work is not the most intelligent way to train and for that matter treat/care for our own organism.
Are you performing at your peak, are you aware of the signs of over training, are you being deceived, what do you know about the physiology of human performance? Ask yourself these questions as you design your program and train your body/brain/human organism
I can go on but these simple physiological facts and questions are meant to help you take a deeper look at your practice of optimal living/performance.
Monday, September 14, 2009
From External to Internal
For years I have been an 'athlete' competing in a number of sports and events as well doing all the training behind what it takes to maximize my physical human performance. Through those years I have 'accomplished' many awesome personal and team oriented feats, here is a small sample
Squat 440
Deadlift 550
Bench Press 385 (425 on Smith bench)
Beast Press, Pistol, Snatch, TGU, Pull-up
Scored touchdowns, tries, baskets, runs and even one games with my performance
Ran a 4.5 40
Ran a 10.7 100
Ran a half marathon in 1:39
Spent 5 seasons as a competitive adventure racer, winning a race in our category and coming in 2nd for the season
Won a league championship
So I think you get the point, I have had a lot of really cool experiences in the world of sport and physical fitness. During this time I studied, observed, practiced the art and science of living, human performance, human movement, philosophy, psychology, etc. and through it all I found myself looking for more.
In the recent years in an effort to build and extend my ability to reach a larger community I started practicing yoga in addition to all my other activities. When I first started yoga I did not understand what yoga was and what and how influencial it would be on my physical progression. As my practice grew and became more regular I noticed I recovered faster, moved better, felt better and became stronger. And I was asking myself how I am I doing less in the weight room, out in nature but still performing beyond where I was, setting more PR's?
The obvious answer was my deeper understanding of training principles, program design and just years of building up. And these are true indeed. But what I began to understand sometime ago (within the last year) that my yoga practice and more important my meditation practice was really changing the course of my life and more than just physically. Because of this awareness I began to spend more time studying and more importantly practicing, to the point where my main and daily practice of my art and science of living became my yoga and meditation practice. And what I also observed was that the 'yogi's' I was meeting who had a simliar approach were people that seemed to be in a place closer to what I was seeking, that 'something more' place.
So, I just went and spent 2 weeks teaching, practicing and truly observing and reflecting/meditating on 'Yoga' During this time I lifted no weights, did no running, etc. and I went with intention of doing push-ups, bodyweight squats, pull-ups and some running. But, I decided I would just 'give my body a break' and just focus on yoga.
Now, I am back and finding that my body, my yoga meditation and breathing practice and my state of being have evolved, transformed, changed. My yoga postures (asanas) are deeper, more open and that has created a gateway for my lungs to open therefore deepening my breathing practice and making the poses 'easier' and my strength in the poses stronger and therefore the chitta, which is the mind distracting thoughts, are quiet and if anything I am more present in my pose/practice.
What I realize is that I am shifting from a focus on the external strength and demonstration of stuff and moving within, to the inside and strength that comes from that 'place'. The thing is by doing this my body is opening, my mind is free, my heart beats smoothly and with gentle ease, and spirit is grounded and my soul has found its true mate, the love that is me for I am love and you are as well.
Strength, which is a broad based term is from the inside and it will manifest in expression which is what people see and that comes in the form of external expression but when people are present and conscious with you they see it is coming from the inside, out.
Now, when I do movements like kettlebells and bodyweight 'strength' stuff I do so because I am exploring the human body, the internal art of the movement associated with these actions/devices. However, I have no attachment to the outcomes, the numbers, the weight used, the this that or another. What I am curious of is how this is developing me and enabling me to be a better student, coach, teacher, human.
Squat 440
Deadlift 550
Bench Press 385 (425 on Smith bench)
Beast Press, Pistol, Snatch, TGU, Pull-up
Scored touchdowns, tries, baskets, runs and even one games with my performance
Ran a 4.5 40
Ran a 10.7 100
Ran a half marathon in 1:39
Spent 5 seasons as a competitive adventure racer, winning a race in our category and coming in 2nd for the season
Won a league championship
So I think you get the point, I have had a lot of really cool experiences in the world of sport and physical fitness. During this time I studied, observed, practiced the art and science of living, human performance, human movement, philosophy, psychology, etc. and through it all I found myself looking for more.
In the recent years in an effort to build and extend my ability to reach a larger community I started practicing yoga in addition to all my other activities. When I first started yoga I did not understand what yoga was and what and how influencial it would be on my physical progression. As my practice grew and became more regular I noticed I recovered faster, moved better, felt better and became stronger. And I was asking myself how I am I doing less in the weight room, out in nature but still performing beyond where I was, setting more PR's?
The obvious answer was my deeper understanding of training principles, program design and just years of building up. And these are true indeed. But what I began to understand sometime ago (within the last year) that my yoga practice and more important my meditation practice was really changing the course of my life and more than just physically. Because of this awareness I began to spend more time studying and more importantly practicing, to the point where my main and daily practice of my art and science of living became my yoga and meditation practice. And what I also observed was that the 'yogi's' I was meeting who had a simliar approach were people that seemed to be in a place closer to what I was seeking, that 'something more' place.
So, I just went and spent 2 weeks teaching, practicing and truly observing and reflecting/meditating on 'Yoga' During this time I lifted no weights, did no running, etc. and I went with intention of doing push-ups, bodyweight squats, pull-ups and some running. But, I decided I would just 'give my body a break' and just focus on yoga.
Now, I am back and finding that my body, my yoga meditation and breathing practice and my state of being have evolved, transformed, changed. My yoga postures (asanas) are deeper, more open and that has created a gateway for my lungs to open therefore deepening my breathing practice and making the poses 'easier' and my strength in the poses stronger and therefore the chitta, which is the mind distracting thoughts, are quiet and if anything I am more present in my pose/practice.
What I realize is that I am shifting from a focus on the external strength and demonstration of stuff and moving within, to the inside and strength that comes from that 'place'. The thing is by doing this my body is opening, my mind is free, my heart beats smoothly and with gentle ease, and spirit is grounded and my soul has found its true mate, the love that is me for I am love and you are as well.
Strength, which is a broad based term is from the inside and it will manifest in expression which is what people see and that comes in the form of external expression but when people are present and conscious with you they see it is coming from the inside, out.
Now, when I do movements like kettlebells and bodyweight 'strength' stuff I do so because I am exploring the human body, the internal art of the movement associated with these actions/devices. However, I have no attachment to the outcomes, the numbers, the weight used, the this that or another. What I am curious of is how this is developing me and enabling me to be a better student, coach, teacher, human.
Sunday, September 13, 2009
The Art of Living in Peace
In times like these, where we are working 60 hours a week, watching prices increase in gas, values of our homes and land fall, the availability of material goods increasing and thus our desires for more mass consumption, and having homes where both parents work full time jobs and the kids being raised by the nanny, one must sit back and question what is it that defines me and my legacy.
Is our legacy defined by he or she who dies with the most toys; is it defined by our career or job title; is it defined by where we live and how many square feet our home is; is it defined by the car we drive or the clothes we wear; is it defined by our relationships, our ability to be good role models for our children and others?
Reading a piece today by Dr Wayne Dyer, he speaks of the Tao and Lao Tzu’s perspective on what it means to live peacefully. And according to Tzu, the Tao and Dyer living peacefully is not about acquisition of more material good, how many hours a week you work, the size of your house, etc. it is about contentment and realizing that life is about your relationships, your experiences and the unconditional love you bring into each and every person and situation.
Who am I or is anyone for that matter too say what is right and what is wrong for another. But, through personal experience I have lived so called both sides of the coin and I find living in unconditional love, living without attachment to possessions, titles, $$, and instead living by building relationships, experiencing life and giving of myself freely, without condition, and bringing love (which is what we all are inside) with me everywhere I go is the true art of living peacefully. This is my truth, this is my authenticity, this is my ‘reality’, this is for me what is in life.
Peaceful Living and The Art of Living in Peace too you and yours
Is our legacy defined by he or she who dies with the most toys; is it defined by our career or job title; is it defined by where we live and how many square feet our home is; is it defined by the car we drive or the clothes we wear; is it defined by our relationships, our ability to be good role models for our children and others?
Reading a piece today by Dr Wayne Dyer, he speaks of the Tao and Lao Tzu’s perspective on what it means to live peacefully. And according to Tzu, the Tao and Dyer living peacefully is not about acquisition of more material good, how many hours a week you work, the size of your house, etc. it is about contentment and realizing that life is about your relationships, your experiences and the unconditional love you bring into each and every person and situation.
Who am I or is anyone for that matter too say what is right and what is wrong for another. But, through personal experience I have lived so called both sides of the coin and I find living in unconditional love, living without attachment to possessions, titles, $$, and instead living by building relationships, experiencing life and giving of myself freely, without condition, and bringing love (which is what we all are inside) with me everywhere I go is the true art of living peacefully. This is my truth, this is my authenticity, this is my ‘reality’, this is for me what is in life.
Peaceful Living and The Art of Living in Peace too you and yours
Thursday, September 10, 2009
Life is in Constant Motion
Life is in constant motion, ever changing. We must learn how to live with this fact. Understanding that change is a fundamental element of life is essential to our success. Why? Simply put I often hear people say how difficult change is and/or impossible. Well, change takes work, it takes a willingness and openness to all possibilities. It takes a curious mind, one that is willing to explore and learn the how, what, why’s necessary to make and implement the change.
Life is simple, just not easy. We constantly construct stories, dramas, theories, etc. that have little to no validity except that they prevent us from living our best life and interfere with the things that matter most, like reality.
Life is about relationships and relating. Not only too people but to things such as nature, matter and truth. You cannot ignore this fact, so learn how to improve your ability to relate and your relationships.
Stop judging yourself and others. What good does it serve? People are just like you, doing the best they can with what knowledge they have and in context of their experiences, which form their perspectives.
We were not born with the skills, abilities, tools and techniques necessary to succeed in this life. We have to learn these things and that never stops. Just because you are out of high school, college, or a millionaire does not mean you stop learning, growing and improving.
For the most part you are where you are due to the choices you made and actions you have taken. So, you are the master of your domain, the controller of your life path and journey. The wisdom lies within, so open up and listen and act accordingly.
Some things are just plain and simple out of your control, so let go and manage the things you can, yourself, your thoughts, your actions. Use your wisdom and intelligence and if you are not certain, then seek someone who has done it and learn what you need.
We all are a grain of sand and each grain is essential to the success of each other. Therefore, you are a member of a larger community, known as planet earth. Remember that your actions, choices impact others on a multitude of levels. Do your part!
Life is about what is, not what if, especially if the what ‘ifs’ are impossible ideas, etc. like being 6 feet when your 5 feet, or never having had your heart broken.
Life is simple, just not easy. We constantly construct stories, dramas, theories, etc. that have little to no validity except that they prevent us from living our best life and interfere with the things that matter most, like reality.
Life is about relationships and relating. Not only too people but to things such as nature, matter and truth. You cannot ignore this fact, so learn how to improve your ability to relate and your relationships.
Stop judging yourself and others. What good does it serve? People are just like you, doing the best they can with what knowledge they have and in context of their experiences, which form their perspectives.
We were not born with the skills, abilities, tools and techniques necessary to succeed in this life. We have to learn these things and that never stops. Just because you are out of high school, college, or a millionaire does not mean you stop learning, growing and improving.
For the most part you are where you are due to the choices you made and actions you have taken. So, you are the master of your domain, the controller of your life path and journey. The wisdom lies within, so open up and listen and act accordingly.
Some things are just plain and simple out of your control, so let go and manage the things you can, yourself, your thoughts, your actions. Use your wisdom and intelligence and if you are not certain, then seek someone who has done it and learn what you need.
We all are a grain of sand and each grain is essential to the success of each other. Therefore, you are a member of a larger community, known as planet earth. Remember that your actions, choices impact others on a multitude of levels. Do your part!
Life is about what is, not what if, especially if the what ‘ifs’ are impossible ideas, etc. like being 6 feet when your 5 feet, or never having had your heart broken.
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