"Even if you're on the right track, you'll get run over if you just sit there."

--Will Rogers--

Workout- Strength skills work:

Pistols : For 10 minutes, work the one-legged squat and requisite skills. If you are unable to perform a pistol, you can use a door-frame or broom-stick for balance, or sit back onto objects of decreasing height as you become more proficient. If you can do the pistol, working them weighted or with a jump can help further expand your skill. And for those who have commented as to the supposed knee problems that come from full-depth squatting, check this quick link first, and remember that the only study that every showed any potential damage from utilizing your knee's full range of motion was performed on cadavers. So unless you're already dead, just use a slow and gentle progression to work up to full-functioning range-of-motion in your exercises and you should be fine.

One-Arm-Push-Up : For 10 minutes, work the one-arm push-up and requisite skills. If you are unable to perform the one-arm push-up, start with finger-assistance with your non-working hand, assistance with one hand up on a box or other raised platform, or staggered-hand push-ups. Working on slowly lowering through the negative portion can also be of great help in gaining the strength to perform the movement. Remember that one of the tricks to this exercise is full-body tension, so pay attention to squeezing hard with your entire body throughout the movement. For those capable of performing one-arm push-ups, working a powerful concentric press with a controlled lowering can add to the difficulty and help expand your skill and strength.

For both skills, stick with sub-maximal sets and take plenty of rest to ensure efficient movement. Sloppy skill work doesn't do anybody much good! Post your results and questions to comments. Coimpare to 10-16-09

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