back roll to handstand

http://www.youtube.com/watch?v=yps80LmmLY4

Stretching technique

Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted. In all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are:
the hold-relax

This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.

taken from

http://people.bath.ac.uk/masrjb/Stretch/stretching_4.html

Hand-Stand Clap Challenge!

I had a break through with regards to the tuck press on Friday. I realised that my head positioning has to be correct before I start, if the alignment if off then the tuck press is so much more difficult. In the diagram, see the position on the head alignment in comparison to the hand position. It’s important, for me, to have my head positioned over the Hand-line in order to counter balance the weight of my legs as they rise into the correct position. The top diagram is the correct head position, and the bottom diagram the head is too far below the Hand-line, thus making it harder to raise the legs into the correct position and keep the balance.

After a week off running, I start again this morning with an easy 5k.

I am going to increase the amount of flexibility training I am doing, as I feel that this will greatly aid me in my quest for the Pike Press. Also, a friend has challenged me to be able to do a hand-stand clap in 6 months. A tall order but something I am going to attempt.

http://www.beastskills.com/ClappingHSPU.htm

the Holy Grail continues!

I managed 3 tuck presses in a row last night.
Also, managed to do a really steady hand-stand push-up, almost to the floor. I’m still having stability issues, especially towards the end of the workout when I’m getting tired but I found if I straddle it makes the manoeuvre so mush easier.

Shoulder still twanging and I’m unable to work chest in any way but I have come to the conclusion that this is something I cant work through.

I think I am going to buy myself something to help train my grip and forearm strengh.

The quest for the Holy Grail continues!

Added L-Press, Hand-walk and Handstand to headstand combination.

Added L-Press, Hand-walk and Handstand to headstand combination.

Two exercises - per body part - per workout. Roll a dice to decide.
Mad Skillz!
1) Assisted Pike Press. (8 attempts X 3)
2) Free Standing Handstand Push-up (8 attempts X 3)
3) Tuck Press. (8 attempts X 3)
4) Negative Pike Press.
5) L-Press
6) Hand-walk.

Shoulders
1) Handstand Push-ups against wall.
2) Shoulder Rotation (dumbbell)
3) Side shoulder lateral pulls
4) Single Dumbbell Press.
5) Head-stand to Handstand combination.

Chest
1) Pseudo Push-ups. (raised legs)
2) planche Push-ups.
3) Dips
4) Wide Push-ups.

Legs
1) Leg extensions
2) Calf Raises.
3) Leg Curls
4) Pistols.

Back
1) Behind Neck Pull-ups
2) Wide grip Pull-ups
3) Close grip Chin-ups
4) Horizontal Pull-up
5) Towel Pull-ups.
6) Tuck Pull-ups.

Stomach
1) Weighted V Sit-ups
2) Leg Raises.
3) Hanging Leg-raises.
4) L-seat Practice.

Alicia Sacramone, by far the hottest woman on the planet!

3) Tuck Press. (8 attempts X 3)

4) Negative Pike Press.
I attempted 3 sets of 10 last night but found this a little too much. My wrists were hurting and by the end I was having trouble holding a hand-stand at all. I also discover that a wide base, with the hands turned out slightly made a massive difference in stability. I also managed 2 tuck presses in a row, not the first time I have ever done this, but this felt really stable and after a rest, I think I will be able to do it again.

Shoulders

2) Shoulder Rotation (dumbbell) 10 x 10 x 10

3) Side shoulder lateral pulls 6 x 6 x 6

Chest
Still unable to work chest in any way.

Legs
2) Calf Raises.

3) Leg Curls 10 x 10 x 10

Back

3) Close grip Chin-ups 12 x 8 x 5

5) Towel Pull-ups. 12 x 8 x 5

Stomach

2) Leg Raises. 6 x 6 x 6

4) L-seat Practice. 9 set at 5 seconds per leg. Only did one leg at a time.

Stretch to finish, my flexibility is slowly improving, but i.m still having a hard time getting into a Pike press position.

New Workout, more flexible for shoulder recovery.

Two exercises - per body part - per workout. Roll a dice to decide.

Mad Skillz!
1) Assisted Pike Press. (8 attempts X 3)
http://www.youtube.com/watch?v=ybNM1vGx8Fw
I dont have the strengh to do this yet, but i raise my legs on a bosun ball and first, and press from that position.

2) Free Standing Handstand Push-up (8 attempts X 3)
http://www.youtube.com/watch?v=JvNVbJnARAY


3) Tuck Press. (8 attempts X 3)
Like a 'Kick to Handstand' move but the legs are tucked cose to the body from the start. Once this position is held, the legs are extended slowly to a full handstand position. Something I kind of developed for control and strengh, or at least, i dont know the name of it.


4) Negative Pike Press.
Against the wall handstand, then lower the Pike Press until the feet tough the floor (must be controlled or it's not really doing anything)

5) Strength Combination, L-Seat to Planche motion.
http://www.youtube.com/watch?v=trKcybbwQp8 the first move on this video, but not taken to a full handstand liek this guy does.

6) Critical HIT, add another exercise to today’s workout!


Shoulders
1) Handstand Push-ups against wall.
http://www.youtube.com/watch?v=-mKfxH8UYEI

2) Shoulder Rotation (dumbbell)
http://www.youtube.com/watch?v=F7vwbUHagos

3) Side shoulder lateral pulls
http://www.youtube.com/watch?v=WDisJW5-6ZY

4) Single Dumbbell Press.
http://www.youtube.com/watch?v=BwgvSA-hLQk

Chest
1) Pseudo Push-ups. (raised legs)
http://www.youtube.com/watch?v=Jz7M0nu2gwU

2) planche Push-ups.
http://www.youtube.com/watch?v=zfgg5Mjbn7s&feature=related

3) Dips
http://www.youtube.com/watch?v=YGCiheRqoFU

4) Wide Push-ups.
Simple-have hands wide apart, and do a normal pushup.

Legs
1) Leg extensions
http://www.youtube.com/watch?v=ZmlIie1MKTs&NR=1

2) Calf Raises.
http://www.youtube.com/watch?v=xYL8SAXeLVk

3) Leg Curls
http://www.youtube.com/watch?v=vVCfWvH29ks

4) Pistols.
http://www.youtube.com/watch?v=jEBol54EjVE

Back
1) Behind Neck Pull-ups
http://www.youtube.com/watch?v=385eg_dWsbU

2) Wide grip Pull-ups
http://www.youtube.com/watch?v=Z_7_9Qw8X5Q

3) Close grip Chin-ups
http://www.youtube.com/watch?v=En--QeteErg

4) Horizontal Pull-ups
http://www.youtube.com/watch?v=iiH6tKHd0fQ

5) Towel Pull-ups.
http://www.youtube.com/watch?v=9rnlpQMIOHg

6) Tuck Pull-ups.
Like Horizontal, but nothing supporting legs, legs are tucked in close to body.

Stomach
1) Weighted V Sit-ups
http://www.youtube.com/watch?v=rRMl9YS7si4

2) Leg Raises.
http://www.youtube.com/watch?v=dfgjWFKP5Mo
but keep your legs straight! Also, dont hand for this one, do the motion on dipping bars...(like for the dip excercise)

3) Hanging Leg-raises.
http://www.youtube.com/watch?v=dfgjWFKP5Mo
Keep legs straight!

4) L-seat Practice.
http://www.youtube.com/watch?v=swTkQIcgf2g

Fat Lose, interesting read...

http://weighttraining.about.com/od/fatlossweighttraining/a/weightmyths0708.htm

Gymnastic Training routine

3 x run football field & 10 x 25 yard sprints
2. 3 x 30 1/2 sit ups
3. 3 x 10 Arch up with weight 5-25 lbs.
4. 3 x 10 leg lifts from chin bar
5. 3 x 15 punch with weight - bar behind neck 50-lb. min.

Raise weight each set
6. 3 x 10, 8, 6 Invert press with dumbbell 15-25 lbs.
7. 3 x 10, 8, 6 Bench Planche/Maltese press 20-30 lbs.
8. 3 x 10, 8, 6 Cross cable pulls 70-90 lbs. on each side
9. 3 x 10, 8, 6 Shoulder press with dumbbell 30-40 lbs.

Same weight
10. 3 x 10 Jordan's shoulder rotation w/dumbbell 20-30 lbs.
11. 3 x 10 Empty can lifts w/dumbbell 20-30 lbs.
12. 3 x 10 circles with weight - 2 plates
There are many other possibilities to add. We try to get strong in the rings strength positions that are part of gymnastics. Without rings, this is the best I can do. Any general weight program will definately add to your fitness and strength. Here is some other things that we do:1. (3 x every day circuit is done) Optional SR strength sequence/Maltese & cross
strength & front lever, back lever and press HS
2. 15-20 back loops on pommel horse (min & max)
3. 10 x handstand pushups on PB
4. 5 x pike press handstand on FX
5. Tumble tramp -3 x front off, punch front, punch front 1/1
6. PB strength sequence no spot (L straight body press handstand feet together, lower to L, pike press to handstand, lower to L, bent arm hollow back press to handstand, lower to L, pike press handstand)
7. 2 x rope climb without stopping
8. 5 x Maltese press out with spot on single rail PB
9. 10 x front lever pulls on HB10. 15 x stall bars pike leg lifts up to touching the wall over head

some excellent training tips

http://www.drillsandskills.com/article/16

Trained on my shoulder last night and it didn't give me too much jip. I am starting to think that it's more of a chest injury than a shoulder one as I managed to do some handstand push-ups without any problems.

I avoided working chest again but I am going to do some light reps tonight, making sure that I don't feel any discomfort when doing it.

I am going to continue with the 'little and often philosophy' and continue to work each body part every time I train. This gives me the flexibility to train consistently without having to worry about re-hurting my shoulder.

Handstand wise this is coming along slowly, but surely and I have figured out a technique for helping me with the pike press. I am basically using a boson ball to aid me with getting my hips high enough to then create the lift with my stomach.

Considering Changing workout.

I am wondering if i might switch to a fully body workout every sessions. A little and often might be a good approach for someone with my goals.

Something like,

2 Shoulder,
2 Legs,
2 Back,
2 Chest,
2 Skills,
2 Stomach.
Stretch.

WEIGH IN.

13.12

assisted handstand push-up.

Good idea for progression...

http://www.youtube.com/watch?v=l8YrHmGx2Ps

Assisted 1 arm push-up.

http://www.youtube.com/watch?v=kaWhBh_1yZk

L seat to Handstand Vid. Awesome! I want it!!!!

http://www.youtube.com/watch?v=X_rlaIDcCX4

Points to ponder

Points to Ponder
1. Have a destination (goal) but keep the specifics to yourself. Do you even have a goal?
2. The world is full of pricks who can only criticize. Are you one of them?
3. Use a program designed for your goals. Is your program leading you to your destination?
4. The things you hate to do are the things you need to do most. Are you doing them?
5. If you're not making progress, it may be your attitude that needs adjusting. Are you willing to change?
6. Your time and energy are limited. Are you wasting them by talking shit on the forums?
7. Become a fanatical believer in your cause. Do you really believe you'll succeed?
8. If you're afraid of breaking any of your precious eggs, don't expect too many omelets in your life. What are you willing to sacrifice in order to achieve your goals?
9. There are people who are better than you, and who know more stuff than you. Are you listening to them?

Taken from,
http://www.t-nation.com/article/performance_training/shut_the_hell_up_and_listen

Sprint training

Worked my shoulder last night, extremely lightly.
All in all everything went well; I did feel slight pains but nothing too serious. I think at this points it’s extremely important for me to keep it light, although it so fucking frustrating it’s driving me insane.
The niggling pain in my wrist has gone, and I think, having week off has done the trick. If I can just sort out my shoulder I will be injury free. (for the first time in about 3 years)

Also this morning, I did the speed training; it didn’t go as well as I thought,

3 mins at 14kph
Walk.

3 mins at 14kph
Walk

2 mins at 14kph
Walk

2 mins at 14kph
Finish.

I actually found this very difficult, and if I gained anything from this run I managed to identify a serious weakness. Being able to hold a decent pace is going to be essential for me if I am going to be able to break 5k in 25 Mins.

Shoulder injury cont...

So my shoulder is still giving me some jip, but its slowly getting better. I am going to go back the gym tonight, have a light workout and see how it feels tomorrow morning.
After a few days off the gym (7days) I went for a run this morning and managed…

4.85k in 25 mins.

I started out at 12kph but felt very weak from the start… I definitely need to work on my speed, and maintaining speed for distances. I think I am going to start an interval training type thing,

4mins – Walking.
4mins – 13/14kph.

And do three sets of sprinting.

With any luck this will increase my speed endurance and enable me to break that 5k barrier.

Also, might be starting rock climbing at the weekend, this is something that I am starting to feel is essential for Wilderness Survival Training.

Shoulder injury... :(

I have really hurt my shoulder; I think I need to rest more in between shoulder workouts…
I am going to make sure that I rest it for at least a week, I don’t want to train on it and make it worst. I guess this will give me the opportunity to work on my running.
I made 4.90K in 25 minutes today, getting ever close to my goal.

Current Workout Plan.

Morning 25 Min 5K attempt.

Workout A: Back & Biceps

Weighted Pull-ups 30K
Horizontal Pull-ups. 10K
Behind neck pull-ups
Wide grip pull-ups
Seated pulls
Reverse bicep curl
Forearm curl

Morning Stomach V Sits, Hanging Leg Raises, L-seat (1 leg remove), weighted mat leg raises (4k), Plank (remove leg and arm)

Workout B: Chest & Triceps

Off floor push-ups
Planche Holds.
Pseudo wall push-ups
Bench press
Weighted Dips (15k)
Triceps Pullovers
Reverse Wrist curl

Morning 25 Min 5K attempt.

Workout C: Legs and skills.

Squat.
Hack Squat
Calf raises
Pistols (supported on smith machine)
One arm handstand hold.
Handstand press.
Wide legs, hand planche press. (Legs wide apart, slowly press to planche position.)
L Seat to Planche.

Run, whatever Ifeel like doing.

Workout D: Shoulders,

Handstand push-up (without wall)
Handstand push-up, with wall.
Headstand to handstand.
Single Arm Dumbbell shoulder press.
Dumbbell shoulder rotations (sideways)
Dumbbell shoulder rotations (front ways)
Lateral Raises.

Current Goals...

- Full Handstand Pushup (away from the wall)
- Press into a Handstand.
- Run a sub 25min 5K distance. (current best distance is 4.90K)
- Full Planche, horizontal to the floor.
- 5 reps, of 30K chinups for 3 sets.
- 10 wide grip Pullups for 3 sets.

I give myself 3 months from today to achieve these goals.

So, I can already do the 5 man run test, and four consecutive pull-ups.
My goals about 12 months ago were are follows,

- Run 5K in 28mins, (ACHIEVED)
- Do a free standing handstand, (without the wall) (ACHIEVED)
- Be able to do a half Planche Push-up http://www.youtube.com/watch?v=zHwwvLpk6iU
(ACHIEVED) but only just.
- Be able to do the L-Seat (FAIL) I am hopeless, stomach muscles very week.

Would you survive?

So, what do I consider essential fitness skills for surviving in the wild?

1) Being able to lift my own body weight.
2) Being able to outrun my opponent.

That’s it, simple.

I am planning on getting better at these things over time. I am planning on getting better at these thing slowly, progressively and without injury (if you’re injured, you’re dead right?)

I am planning on setting myself goals, and then coming up with strategies to help me achieve these goals.

The basic goals I think everyone should have when starting their Wilderness Survival Training are as follows,

1) Be able to outrun 5 random people (or at least, not be last, the last one gets eaten by a bear).
So, select 5 people at random (this must be random to simulate survivors of a downed plane), ask them how fast they can run 5K. If you aren’t the slowest, or second to slowest, you pass.
(FYI, if they don’t run at all, you can beat them)


2) Be able to haul your fat ass up a trees. (To escape a bear obviously, although someone recently pointed out to me, Bears climb trees, but fuck it, I will safely assume it eats the fatty still on the ground, struggling to climb up)
I judge this by being able to do 4 pull-ups, whatever way you find easiest. I know this isn’t the most scientific way of checking this, but fuck it!

So, can you do both of these?

In the beginning there was only...

So, what's all this about?
Well, I have basically decided to keep a record of my training and progress. The reason? Well I have been going the gym for about 7 years on and off (like most people) and always thought I was in reasonably good shape until I saw this, http://www.beastskills.com/. So at this point I realised that I was in fact a complete weakling who would struggle to lift my own body weight…
So in an attempt to make some real training progress I have decided to chronicle my progress - from 30year old, bicep curling, jogging, crisp eating , beer swilling fatty (I would rather die that give up beer BTW) to someone that might have a fighting chance if lost in the wilderness with a group of other survivors.
Can I outrun that bear? (or at least out run other survivors, and while the beast is feasting on their twitching body make my getaway) climb a rock face, or be able to beat the crap out of another human for the last of the rations.

I don’t want to be a runner, body builder nor gymnast. So what do I want? I want to be able to say with confidence,

If I was lost in the wilderness, I would have a fighting chance.

Think about it for a minute, your plane goes down and you and a bunch of others are lost in the wilderness. Do you live or die?
So, you have lost your glasses, you’re dead. You’re fat and can’t run, you’re dead. You can’t climb a tree or rock face, you’re dead.

I could go on and on…

So I have broken it down, these are what I need to work on, to give me a fighting chance.

- Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.
- Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.
- Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of time.
- Flexibility - the ability to move the joints (for example, elbow, knee) or any group of joints through an entire, normal range of motion.
- Body composition - the amount of body fat a person has in comparison to his total body mass.