First Form Check

William said:

Thanks for your sentences.

So what looks a general stretching routine beside F1 for you? I never got real answers to a standard-all around-warmup here via search. need some foundation about that, i guess.

this is my general warm up before starting to workout

Joint circles-full body

standing hip circles-10 reps

forearm nerve gliding-5 rep per position

german arm swing-10 rep

neck ROM(flexion, extension, lateral flexion and rotation)-5 reps each

cat cow-5 rep

swivel hips-10 rep

Pike Compression-10 pulses

straddle compressions-10 outside circles

Prone leg extension pulse-10 reps

Skiers-10 rep

(it isn't perfect and as i learn more about the movements, i change it up)

I try to aim to do iM's that target everywhere, i start from the top and move my way down and sometimes change the order to depending on how im feeling mentally at that moment, so i'll mix it up. 

as for stretching, I try to focus on the problem areas that i've identified(since my crappiest PE is Arch body Hold, on those days, ill do a hip flexor stretch for 5x30 and then do an iM of my choosing[i started doing undergrip dislocates to balance my overgrip dislocate work, for ex] 

as for the one's i haven't discovered, I just keep going until at some point during my reading or training I'll notice a particular area and see if either 1. an iM targets it, 2. Kit has a stretch for it(so i'll first go to his youtube channel and/or go to his book for reference.)

I have a theory....that for example, my deficit in piriformis mobility (which affects mn iM's, sPL iM's, SLS ROM) can be targeted with mastering SLS iM1 and then  SLS iM2(because twisting squat there's an element of raising your body with external rotation of the Femur and then the negative) (disclaimer: this is only a theory, so we'll see how it holds up in the lab I already finished SLSPE1 mastery, so maybe after beginning and refining SLS/PE2, there should be mobility jumps in my piriformis. let's wait and see   

so some mobility "gaps" in your F1 work can be targeted by a later progression in either the form of a PE/SE or the associated iM. 

there's actually a cool thread in Kit's Forum of someone posting what to work on in terms of ST(Stretch Therapy) to work in tandem with the F1 PE/SE and iM. 

here's the link, it was an illuminating read: http://kitlaughlin.com/forums/index.php?/topic/187-gymnastic-bodies-and-stretch-therapy-getting-the-most-benefit/page__hl__%2Bgb+%2Bseminar

enjoy

Keilani, i really appreciate your post ! 

Now i have a guideline, because stretching/mobility is where i have the biggest lack. Have to google every word sometimes 

Later i will continue to read through your link, sounds interesting so far.

William

remember, this isn't the official way of doing warm ups, this is just to move around a bit to get warm and ready for work, I tailored mine to look like that because the heat where I live is killer and anything past 3 sets of that im sweating hard(it's been 80-90-100) lately, so standing at my desk while working i'll be wiping my face very while for the sweat build up and because that's what i need to work on.

if you're passed PE1(which im at currently) you'll want to follow the 15/9 & 21/15 & 21/15/9 as warm up structure including the PE's and iM's

I also saw on a thread what Alex87 uses as a warm up and it's very cool what they work on at their level

i understand. i will make a mix out of your ideas and my own maybe. But as i got f1 i was happy to have a really short workout 3times a week, so its often hard for me to take more time for extra mobility, stretching and so on.
Sometimes i really need to rush through to get my 3x a week. Some here seem to have much more time, if i see what they are doing daily for mobility and so on. I try to get twice a week the elbow mobility(theres a video about here in the forum), wall extensions,wrist push ups, wrist curls  and shoulder dislocates. Think i could do more if i'm really strict with time, but thats better than nothing, right?

Keilani, wanna change the countries? In my room its so fucking cold, my right hand has no blood anymore while typing this :S

Guys, 

i thought Arch Body holds will be my biggest enemy, wrong! It's HBP PE 2 right now. 

I'm actually in week 11, should do 5x15 reps. I was already failing with 5x9, but i forgot to change it in my "saved workout", so this week and the last one i was trying to go 5x9 again, this is my first repeat of this cycle, and i got 5x8 with fighting, i wasn't making a pause like we should do, so i just found my wall at this exercise. 
But i did'nt felt any progressing since i started out with HBP 2. The jump to the next minicycle was just to high, from 6 to 9 reps...
I'm doing 3day a week F1 splitted in unit A and B, i wanted to ask you if it could help to take an extra portion of HBP into my SL/MN/SLS-Unit? Shouldn't be harder for recovery i think, maybe my chest and triceps need more use in shorter times to get stronger.
Have to say, i never felt sore in this parts.

still not improving with HBP PE 2...today i have little doms from yesterday. 

William said:

still not improving with HBP PE 2...today i have little doms from yesterday. 

How many sets/reps are you on? How is the quality of it?

Joakim Anderson said:

How many sets/reps are you on? How is the quality of it?

I'm at 5x9 reps, but just doing 5x8 because i don't feel strong enough to go 5times with 9 reps. Most the 8th rep of the last two sets is really hard. But 5x6 was easy. My elbow begins to shake very fast,so i think main point is triceps. Quality is ok, but i stuck there for a few weeks now. i guess it would help to train hbp more than 1-2 times a week like in my current schedule.

We're pretty much at the same place then, I'm doing 5x10. I do a set of 15 once or twice a day outside of the training sessions, it seems to help. I mean with such an easy movement as pushups it can't hurt to do some extra work as long as it doesn't mess up recovery. We just need to build up to 5x15 and I think some sets of 15 is definitely helpful.

it's really hard for me to get, because i did already rto dips. But yeah, maybe i try grease the groove also or adding some push ups to get my elbow stronger.

just wondering, today i did first time 4x8 reps on PE4 elevated row. the last reps of each set i felt the front of my shoulders hardly claimed.

Question is, is this because i'm doing it wrong(i dont know really what i could have done wrong here!) or is this normal for this exercise?

especially the last centimeters of the pulling. guess the shoulder wants to go forward while getting last part of the pull?

Welcome back to the new year - hope you all celebrated it like you wished!

I don't want to make new year resolutions. Just want to go on the way like i did since last summer.

Hope i can start to train with a football club again, had 2-3 years no club at all and hope it works together with F1 and so on.

So lets get things started - nice to be part of this community 

just a note: speed skater next time on my soft iso mat, is harder, needs more stabilisation

could you please have a look at my v-ups so far?

http://www.youtube.com/watch?v=PBK300laUxM

how can i embed videos direct in the post?

I think it's [ media ] youtube-url [ / media ].

all i do is right click, "copy link adress" and paste. 

William said:

could you please have a look at my v-ups so far?

 

http://www.youtube.com/watch?v=PBK300laUxM

 

how can i embed videos direct in the post?

first thing i saw was the PPT, or lack there-of. it's normal though!  it's been a year and i can't even lay flat on the ground like the athlete. my legs hover 3-5inches off the ground due to PPT. 

were you tired in this set? i usually lose it when im fatigued, so maybe thats why

KeilaniG said:

first thing i saw was the PPT, or lack there-of. it's normal though!  it's been a year and i can't even lay flat on the ground like the athlete. my legs hover 3-5inches off the ground due to PPT. 

 

were you tired in this set? i usually lose it when im fatigued, so maybe thats why

Yeah i was quite tired of ABR before, but the time was more a problem. i'm used to train late at evening, not so early. but thats no excuse, i think theres always this space under my lower back when laying flat.

My abs are under pressure whole time, what can i do to get more ppt?

Even tested to lay completly flat on the ground...my feet are a few cm in the air, but although i'm pressing as hard as i can, theres still place for my flat hand under my back...

Have to say i have a hollow back for years...mean lower back is more arched than for normal people.

Since last week im in a football(soccer) team again, after two years of break. 

So my harmstrings and abs are really killing me, when still doing f1, because we are preparing for the second part of the season and are running, running, running and so on.

Hope my body adapts fast to this volume, good to have a deload week in F1 now

My question to this is about stretching, i know i can ask my coaches, but every coach is having different views about the before or after thing.

I want to stretch my hip flexors and my hamstrings, because of soccer they are getting tight i feel it just after one week.

Maybe because soccer is quad-dominant sport?!

Stretching before a game and training sounds good at first, but i also noticed, that stretching before steels some of my explosivness in sprinting and so on...after the game we are always near fatigue and the muscles are sore, so i do not want to stretch than for regeneration.

You shouldn't do long stretchies before the training or games as they will slow you muscles. anything up to 10 s should be ok though. If your muscles are really tired after the training you could do a separate streching session one ore two hours after the training when you have recovered some what. You could also do a separate streching session the next day.

jvenna said:

You shouldn't do long stretchies before the training or games as they will slow you muscles. anything up to 10 s should be ok though. If your muscles are really tired after the training you could do a separate streching session one ore two hours after the training when you have recovered some what. You could also do a separate streching session the next day.

Yeah, but between to days of training there is not really time where i don't have doms everywhere, because its beginning of saison preparation

Anyone else there having problems doing RC PE5 Bulgarian Rows in a doorframe?

Yeah, I made one of the extended ones out of home depot pipe, similar to on this page about 1/3 of the way down. I did it explicitly for being able to do a little more ring work outside of the frame.

you can do everything out of this pipes, wonderful!

i hope im doing the bulgarians still right, because i need to lean my whole body more back to get out of the door frame, but it makes it harder so i suppose its ok 

Damned, after now 4 weeks of preparing for the football/soccer season in the club, my body did not adapt very well.

We trained 4 times a week most, but i'm still getting hard doms after a trainingday...trained Sls when i had to and Sl too, but theres no sign it got better with the doms..yesterday i had soccer training, today the doms and i have my SL- Sls day, but no chance i can do the last one. hate it!

when we are just running like 8km next day no doms, but when sprints or small matches i'm done for sometimes 2 days...and thats so annoying.

not sure, what to do. last week i didn't trained once for soccer, but still no adapt-feeling.

what can i do?

theres no extra day where i can train legs....so we always trained like this: tuesday soccer, thursday soccer, friday running, sunday match.

but now after the one week of nothing, i think its not overtraining, i dont feel tired or things like that.