A Few Questions

Hi,

I'm another Tim Ferris listener. Great podcast!

I'm 53 yrs with a desk job. Have always participated in sports and been very regular in the gym. Did crossfit regular from 2009 to late 2014 and am back in a regular gym now, traditional lifting, yoga and swimming. I surf, kitesurf and snowboard but those are weekend or vacation/destination activities. Did a sprint triathlon about a month ago and would like to do more of those.

My flexibility and mobility although not horrible, is in need of a lot of work. I've had low back issues over the years which flares up periodically, never had surgery but MRI's have shown bulging and ruptured disks (L4-L5, L5-S1) in years past. The past 5 years has been pretty good but still get flare-ups. I never let it stop me though, I find it is best to keep moving. When it bothers me I'll increase the yoga and swimming, cut out the squats.

My goal is to address the chronic issues (mainly my back) and increase flexibility/mobility/strength for the long term so I can continue to do the things I like for many years to come. I'm planning to purchase the Fundamentals/F1 Pro+ package for starters. Want to get to the Handstand programs eventually and have a few questions:

1) Will the low back problems be an issue for me? Can I work through this? Should this alter my approach in anyway?

2) What about the stretch programs? They have no prerequisites to do on their own and are co-requisites with H1 and H2. How much benefit would there be to doing the Stretch program along with F1? Would this be recommended in some cases?

Thanks

Tony

 

Tony:

Noticed no one had responded to your post.  So, I will as a fellow trainer with a back fubar.  I am 61, with about 15 years or regular strength training since my mid-40s.  I am a few months (7 as of tomorrow) out from back surgery around L3, 4, and 5.  I have been cleared by the neurosurgeon and PT for training.  As I'm sure you are well aware, back issues are case specific and can be quite serious.  Always best to make sure your doc and/or PT are good with your plans.

With that preamble, I'll share my experience with GST so far.  Been training GST for about three months, the first month to acquaint myself with the elements, the last two with rigor.  Re your first question: GST, along with paying attention to not pushing into pain, has improved my back significantly in that time.  The improvement has extended to peripheral issues such as posterior chain functionality.  Re your second question: without a doubt, the stretch series have been an integral part of the improvements I have seen.  For someone my age with almost 40 years behind a desk, they may be the most beneficial part of the program, at least in the beginning.

And, let me compliment you on your hair style fashion sense.  Hope you choose to join the tribe.

Mark

Hi Mark,

Thanks for the response. I'm now just finishing up my first week of Foundation1. My back has not been an issue except for the lumbar flexibility. I'll probably give it another week or so and then start looking at the stretching series.

Tony

 Hi Tony, 

Thanks for sharing your background a bit. Sounds like you’re set with the Fundamentals/F1 Pro+ package. I think you’ll discover that Foundation alone will help you regain some strength and lost mobility. If you follow the F1 progressions you will quickly see which exercises (if any) may cause you pain, in which case is best to ask a Moderator for a modification right away. You probably already have an idea of what motions to avoid. 

If you decide to start with the stretch series, I would recommend the Thoracic Bridge first or Front Split second. I’m saying this based on your symptoms, desk job and your recreational sports. I think that starting with the three courses at once might be too much at first. The body doesn’t like to be overwhelmed in any way. There’s something to be said for too much goodness not being so good. The Middle Split is the one that could potentially aggravate your back (if done incorrectly), especially if you adductors and hamstrings are on the tight side. Sometimes is faster to build things slowly.

I also have back issues and have been doing Foundations and gradually introducing SS in the order I described. I typically avoid the angles that cause me any pain in certain back exercises and over time, very gradually, I’ve been able to get closer to those ranges. I go day by day. I have a sense for how much I can do without irritating my back. Always watching out to prevent major flare ups and it’s working. 

My days of doing too much, too soon are officially over. I think I’ve finally grown up (some). 

Hi Eve,

My back is really pretty good, just need to be aware. Seems the last few years I have only ever hurt it with heavy squats where my form is not perfect. I'm sure this is due to flexibility/mobility issues. My mobility is also not too bad considering what it could be, probably due to Yoga (try to do 3 or 4 times a week). Where my mobility is really bad is with the straddle split. But I can touch my toes with straight legs and pigeon pose is good. I was kind of leaning towards Front Split for starters but will look at Thoracic Bridge.

I really wish there was an affiliate in my area, I'd be there in a minute. I don't have a good place to do this stuff now and it would be nice to get some feedback, guess I need to post some videos.

Our gym is pretty good but there are no rings, bands with handles but not ideal. I ordered rings off the site here and they arrived today. Will take those to the gym with me. No stall bars but there is a massive rack setup that I think will work. No rope climb, they only have the rope climb machine, not sure that will work. Struggling with trying to set something up at home but that will require a lot of gear.

One other issue at the gym is video playback over cellular, not possible. Hopefully the upcoming low res videos will help with that. The videos are rock solid for me at home.

Curious what people are doing who don't have access to a gym that is setup for GST.

Thanks for the feedback.

Tony

Now that you're saying your back has been pretty good and your straddle split is "really bad" perhaps the Middle Split is another good entry point:)

Yes, post some vids. 

If you look at the forum under equipment, you'll find lots of post with people sharing how they're using gym equipment and/or makeshift set ups at home. For the first year or so, you won't need anything you cannot find at a regular gym or set up at home.