Topic: JOMR Training Log

[JumpOff]

Hmmm...haven't been on the internet in a h-wile.
I usually keep all these notes and such written on paper...but I suppose I can start putting them online for a little intellectual contribution. I mean it is a forum right?

I'm going to leave this as an open structure...more like a narrative with notes, similar to my book training log.  Most posts will be a roundup of things I have done on given day and any notes for improvement of thoughts I might have.


So to start things off:

[JumpOff]

Date: 1/29/2010

Things I worked on today:

*Sprinting/Lifting


A big thing I've decided to work on this year is cleaning up my clean/jerks/snatches...with a considerable focus on the specificity of the exercise and transfer to useful movement.
Today's focus was on lifting as a means of transferring power in sprinting.

In sprinting, some important mechanics to consider, coming out of start, are body angles for generating power(power angles) , and change of direction(which I will abbreviate COD from here out)of the body.

The problem with cleans that you see many of the times(such as the one posted right after this paragraph), is that there's no useful translation. There is many times over extension of the back, overuse of the traps, and no movement(well, lateral movement...but that's even worse for my purpose) of the LEGS. After all, the emulation of the clean is like moving your legs up and down while sprinting. Perhaps if the goal was to get a large weight over my head for a quick delivery(like passing an ammo box overhead to the guy in the chopper whos taking off), this would have higher transference:
http://www.youtube.com/watch?v=ZNkcvuviEko&feature=related

So I did some more watching videos, and tried to emulate those cleans I thought were good. Some examples?:
http://www.youtube.com/watch?v=cxy3CVruT1k

I liked this one alot.


Yeah, the jerk was a bit sloppy, but jeez the mans jerking a buck 87 kg...so ill overlook anything.
He starts with a good power angle in his hips, strong pull and then DROPS under the bar(as it should be), using his LEGS. So in the full clean motion, his legs go extension, contraction, extension. Just like a run.  His knees open up a bit...but for the goal of lifting heavy weight, makes sense to open up his hips to get more stability. I made a note to try to keep my knees and legs more in...streamlining like in a run.






So without further ado, here are some of my trials.

Total weight:105lb.(75%bw)
(Reps):all in all, i did about 50 total in a period of time...it was more about the form today.

Considerable focus on form and dropping beneath the bar...subsequently using my LEGS

http://www.youtube.com/watch?v=NzOhwp6Eb-c


Notes:
*I have to reduce the angle in my legs a little...45 degree optimization for MAXIMAL POWER(and to use my glute more).
*Have to extend more explosively(perhaps lower the weight?). It looks like im dropping prematurely/not reaching full extension
*I think im sitting too far back...it looks more like a sumo squat. I thought I did a good job of preventing my feet and knees from traveling sideways...but I guess keeping them in more will help with this.  Also, making sure I keep an erect back on the catch will help this too. Ie. my finishing knee angle is much smaller than my start angle...meaning I have trouble generating power after the catch.

*With some more practice to get comfortable, perhaps I should try so stand up quickly as well after catching the bar and completing the squat...to complete the extension/contraction/extension model I was seeking.

I guess ill keep working with these.




Gymnastics



I went to open gym at our local YMCA, where I spent some time working on glide kips(like those used by gymnasts).  I notice a fundamental difference between these kips and muscle ups done elsewhere.

The main difference seems to be in line of pull. A muscle up like this(http://www.youtube.com/watch?v=0pckfp5lzow) seems to gather its potential energy from the initial opening up and subsequent exertion to go in a rather straight line up to the top.  By using the muscles(hence the 'muscle up'), you can bend (or not if you have the shoulder strength)at the elbows to reach the top.

What I was trying to do is a kip where the arc was the goal. By kicking out my feet at the apex of the swing, and levering my arms, I can kip using a swing

Here is a video of one of my kip to kip followed by the backtuck game we played at the end(which i lost):
http://www.youtube.com/watch?v=0oYb2Wjxluo



Rock Climbing/Buildering
I finished out the day by hitting the ol' rock gym to work on my finger strength and kinestetic awareness. Here is a picture from the madness!
We worked on a bunch of buildering routes, as well as a game where we climb around the center wall, following the last persons holds, and not making any noises when we contact the wall.





That pretty much sums up Friday's day of adventure.

[JumpOff]

Date: 2/1/2010

Things I worked on today:

WATER Theme!

Rowing
and
Swimming


Continuing my following model of structuring my workouts on loosely on Method Naturalle theory, I focused today's workout on water elements(not to mention I have to ease my way back into the week lol).


I rowed 4000m continuous on a Concept 2 Rower. Level 3(Thats what the machine suggests as the closest feel to water).
Time: 18:56

Not too bad I think? I rowed the first 2000m in about 7:50...which is ok...but which means the next 2000m took around 10 mins. Not so great. Im not used to rowing these mad distances...but like all other met con work, specific training is the key. I guess if I continue to row these 4000m, ill get better.
(close to yarfing though near the end there).

I headed to our "leisure" pool for a nice swim prescription consisting of:

*4, 100 m sprints of front crawl, breast, back, and fly (the fly didnt go to well)
*500m crawl swim
*4 50m sprints of various strokes

followed by a bunch of "practical" drills...such as underwater 50s, one arm stroke and so forth.

Here is a nice panoramic picture I took of our pool.



Tomorrow I think Im going to try to work on some throwing things...and some extensive work with my kettlebell....

[Mark Toorock]

Awesome!! Great to see you in here!

[JumpOff]

Date: 2/4/10


Todays activities:
Throwing

I worked on power transfer today again through the use of a
*12 lb medicine ball
and
*1 pood kettlebell.


I'm going to film some video soon, but using a 12lb medicine ball, I go out into a field and complete these drills:

*Overhead power throws(as in toss from ground with the ball scooped)
*Overhead push press
*Twisting throws
*One arm thrusters for both height and distance.

One drill I am particularly fond of is to roll the medicine ball , run after it, scoop it up whilst running and chest pass it in front of me, and then run after it and repeat. It adds a functional element for me...like one day ill have to move things real quick real fast.

Some kettlebell drills I did included:
*KB swings
*one arm KB swings

For fun I did some one arm KB swings where I only swung up to chest height, and then released the KB, spun around and re caught it before the load phase.

Another good drill that I worked on to help train for learning to do circles on pommel was to move the KB around my hips in circles, keeping my core tight and arms straightened.(with an emphasis on breathing...emulative of pommel movement).



Balance

I also worked on some handstands today. For the past few months, I've been trying to go into a hollowback...

I'm getting closer and closer. I think at this point I have the arm strength balance to do it...I just have to keep developing the static strength of my back to pull my shoulders together and the static strength of my chest to open up as I bend lower and lower into it...picture included:

[JumpOff]

Date: 2/6/2010

Worked only on this today:

Sprinting

Video corresponds with text:

http://www.youtube.com/watch?v=sC5BRVOIls8

I am not a trained runner or sprinter. Just taking what I see and learn and trying to apply principles.

Self Analysis:

1st start: Intentional emphasis on heel strike and long stride coming out of start. I pop right up and the angle of my shin to the ground on first contact forces popping-up. Second step, braking forces obvious.

2nd start: First step is intentionally made as a long stride.  Popping up still occurs, and by second step, shin angle is compromised, causing further pop-up.

3rd start: Right leg on first step seems better. Angle is more forward(estimate...80 degrees). Back leg needs to extend fully(PUSH). Second step is too long...foot is brought excessively forward, and fallen onto, causing a more open angle(estimate...85 degrees), causing early pop up.

4th start: First step angle smaller(estimate...75 degrees). Second step again is to long, causing angle to be larger(estimate...80-85), and causing pop up.

5th start: The best one of the set in my opinion. However that second step is still a major problem
6th start: Same problems


Other major observations:
*Power angles on the start  need to be kept track of
*Need to straighten my back out. I think in my mind, my rounded back is compensating for trying to stay low through the drive steps.
*Making the steps consistent, especially the second step is something important to work on.

Anyone who actually sees this, comments welcome?